Here’s a FruitFast snack that’s easy and nutritious and requires no baking.   Just choose your favorite variety of granola and CherryFlex, Mixed Berry or Pomegranate Liquid Fruit Supplements.  So simple that pre-schoolers, grandkids and teens can mix it, freeze it and enjoy it.

Ingredients:
1/2 medium-size banana
1/4 cup chunky peanut butter
1 cup unsweetened Nature’s Hand Granola
1 Tbsp FruitFast Liquid Fruit Supplement

Mix and mash all four ingredients in a bowl.  Spoon onto a sheet of wax paper.  Roll it up into a hot dog/cigar shape.  Place in the freezer for about 90 minutes.

Remove from freezer and cut into small bites or eat whole as a tasty frozen snack. Or throw it in the microwave for 10 seconds.

Serves 2

Chocolate bark recipes are always fun and simple to make.  Try any of the recipes below and you won’t be disappointed.  All combine chocolate with dried fruit and nuts—just choose your nut and enjoy!

Ingredients:

1-1/2   cups walnuts, halved (about 6 oz)
8          oz bittersweet chocolate, finely chopped
1          cup Brownwood Acres Montmorency Dried Tart Cherries, coarsely chopped
2          Tbsp crystallized ginger, finely chopped

Directions:

Preheat the oven to 350 degrees.  Spread the walnuts on a baking sheet and toast for 8 minutes, or until golden and fragrant.  Let cool, coarsely chop.  Line a baking sheet with parchment paper or wax paper.  Place chocolate in a double boiler over hot water.  Stir often with a rubber spatula so it melts evenly.  Remove the top pan and wipe dry.  Stir in the remaining chocolate until thoroughly melted and smooth.  Combine chocolate, walnuts, cherries and crystallized ginger in a bowl and stir until evenly coated.  Scrape the mixture onto the prepared baking sheet and spread it into a 12×8 inch rectangle.  Refrigerate for 10 minutes, or until firm enough to cut.

Cut the bark into 48 pieces (6 by 8 rows) and transfer to a plate.  Serve cold or at room temperature.

Yield:  48 pieces

Chocolate Bark with Dried Cherries and Pistachios

Adapted From EatingWell Magazine Fall 2003

Ingredients:

3/4      cup roasted, shelled pistachios (3 oz), coarsely chopped
3/4      cup Brownwood Acres Montmorency Dried Tart Cherries, chopped
1          tsp freshly grated orange zest
24       oz bittersweet chocolate, finely chopped, divided

Directions:

Line the bottom and sides of a jelly-roll pan or baking sheet with foil.  (Take care to avoid wrinkles.) Toss pistachios with the cherries in a medium bowl.  Divide the mixture in half; stir orange zest into 1 portion.

Melt 18 ounces of the chocolate in a double boiler over hot water.  Stir often with a rubber spatula so it melts evenly.   Remove the top pan and wipe dry.  Stir in the remaining 6 ounces chocolate, in 2 additions, until thoroughly melted and smooth.

Add the pistachio mixture containing the orange zest to the chocolate; stir to mix well. Working quickly, scrape the chocolate onto the prepared pan, spreading it to an even 1/4-inch thickness with a rubber spatula. Sprinkle the remaining pistachio mixture on top; gently press it into the chocolate with your fingertips.  Refrigerate, uncovered, just until set, about 20 minutes.

Invert the pan onto a large cutting board.  Remove the pan and peel off the foil. Using the tip of a sharp knife, score the chocolate lengthwise with 6 parallel lines. Break bark along the score lines.  Break the strips of bark into 2- to 3-inch chunks.

TIP: Make ahead and store in an airtight container in the refrigerator for up to 2 weeks.

Yield: 4 dozen pieces

Chocolate Bark with Ginger, Dried Cherries and Pistachios

Adapted From Fine Cooking 101, September 3, 2009

Ingredients:

6          oz (1 cup) bittersweet dark chocolate, chopped (70% to 72% cacao)
2          oz (1 /3 cup)  white chocolate, chopped (optional)
3          Tbsp chopped salted pistachios
3          Tbsp Brownwood Acres Montmorency Dried Tart Cherries
2          Tbsp chopped crystallized ginger

Directions:

Melt the chocolate in a double boiler over hot water.  Stir often with a rubber spatula so it melts evenly.  Remove the top pan and wipe dry.   Line a baking sheet with a silicone baking mat, parchment paper, or waxed paper.  Spread the melted dark chocolate into an approximately 8×5-inch rectangle.

If using the white chocolate, melt it in the same manner as the dark chocolate and drizzle it in a zigzag pattern across the dark chocolate.

Sprinkle with the chopped pistachios, dried cherries, and ginger and press gently to set them into the chocolate.  Chill in the refrigerator for 10 minutes.  Break into pieces and serve.  Store any leftovers in the refrigerator.

Yield:  4 servings

A favorite reference cookbook I have in my library is “Fat-Free Holiday Recipes” by Sandra Woodruff, RD.  It is a wonderful resource.  For Thanksgiving, I adapted an Apple-Raisin Stuffing (substituting Brownwood Acres dried cherries for the raisins), which turned out quite nice.  The apples, cherries and walnuts blend well and the stuffing is a perfect accompaniment to your traditional turkey dinner.  In fact, it is so tasty you will want to serve it throughout the year as a side to pork or chicken.   The recipe serves 12 (prepare and freeze half); or cut ingredients by half when preparing, for a smaller serving size.

Ingredients:
9    slices stale whole wheat bread
3    large tart apples, peeled and coarsely chopped
3/4    cup Brownwood Acres Montmorency Dried Tart Cherries
1    cup finely chopped celery (include leaves)
1/2     cup finely chopped onions
1    tsp poultry seasoning
1/4    tsp ground white pepper
1/2    cup chopped walnuts (or pecans)
2    eggs (lightly beaten) (to reduce fat, use egg whites only)
1/2     cup chicken broth
3    pats of butter (optional)

Directions:
Preheat oven to 325 degrees F.  Tear 6 pieces of the bread into small pieces and place in a food processor or blender.  Process into coarse crumbs and measure, there should be 3 cups.  Adjust as necessary.

Cut the remaining 2 slices of bread into 1/2-cubes.  Measure, and again you should have 3 cups.  Adjust as necessary.  Place the bread crumbs and cubes in a large bowl.  Add remaining ingredients, except the chicken broth.  Toss to mix well.  Slowly add the broth while tossing.

Coat a 2-quart casserole dish with nonstick cooking spray.  Loosely spoon the stuffing into the dish.  Place pats of butter on top.  Bake uncovered for 45 minutes to an hour, until heated through and lightly browned.  Serve immediately.

Yield:  12 servings

Back-to-school calls for healthy breakfast and afternoon snacks for the youngsters.  This easy make-ahead recipe is perfect for on-the-go breakfasts or a quick and healthy afternoon snack.  The ingredients are readily available and, in just under an hour, your snack bars are ready to go.  They can be zipped into a baggie as a take along for your mid-morning coffee break at work.

But if you just don’t want to bother with making your own bars, try ours. FruitFast Bars are healthy, delicious and oh-so-convenient.

(Adapted from an Associated Press recipe Oatmeal, Raspberry and Peach Snack Bars)

1/3    cup orange juice (about 1 small freshly squeezed)
2    Tbsp cornstarch
2    Tbsp light brown sugar (packed)
1/2     cup light brown sugar (packed)
1-1/2    cups raspberries (fresh or frozen)
1-1/2     cups diced peaches (fresh or frozen) you can substitute apples for all or part
1/2    cup Brownwood Acres Montmorency dried tart cherries
1 /4    cup walnuts (or nut of your choice, optional)
1-1/2    cups quick rolled oats
3/4    cup flour
1/2    cup butter, softened
1    tsp baking soda
1    egg, lightly beaten

In a medium saucepan combine the orange juice, cornstarch and 2 Tbsp brown sugar.  Add the raspberries, peaches, and/or apples.  Over medium heat stir the mixture until simmering and thickened.  Add the dried cherries and walnuts and stir to combine.  Set aside to cool.  Preheat the oven to 350 degrees.  Coat a 9” x 9” or 7” x 11” baking dish with oil or cooking spray.

In a mixing bowl combine the oats, flour, baking soda,  1/2 cup brown sugar and butter.  Mix together with a fork until crumbly.  Remove approximately 1 cup of the mixture and set-aside.  Add the egg to the mixing bowl combination and stir to incorporate and pour mixture into the bottom of the baking dish pressing to the bottom of the dish.  Next, spread the fruit filling evenly over the top and sprinkle the remaining cup of oat mixture on top of the fruit.

Bake for 30 to 35 minutes or until bubbling and top is lightly browned.  Remove from the oven and place on cooling rack.  Cool completely before cutting.

Yield:  16 bars

This spicy mixture wows traditional salsa lovers.

Ingredients:
1/2  cup    Brownwood Acres Montmorency Dried Tart Cherries
1/2     cup cherry preserves
2     Tbsp red wine vinegar
1/2     cup chopped red onion
1/2     cup chopped yellow bell pepper
1/4     cup chopped jalapeno peppers (approximately 2 medium)
1 to 2     Tbsp chopped fresh cilantro
1     tsp lime or lemon juice

Directions:
Combine dried cherries, preserves, and vinegar in a small microwave-safe bowl; mix well. Microwave on High (100% Power) 1 to 1-1/2 minutes, or until hot.  Let stand 5 minutes.  Stir in red onion, yellow bell peppers, jalapeno peppers, cilantro and lemon juice. Refrigerate, covered, 3 to 4 hours or overnight.  Serve with grilled salmon or tuna.  It’s also excellent as a topping for hamburgers.

Makes 6 to 8 servings

This recipe was sent to me by a customer.  Thank you, Mike.  Enjoy!!

Ingredients:

4-6    boneless pork chops
1    Tbsp olive oil
2    Tbsp FruitFast Wonderful Pomegranate Juice Concentrate
(place 2 Tbsp concentrate in a measuring cup—fill with water to make 1 cup)
1    orange (zest the orange and then juice)
2    cloves garlic, chopped
1/2    Tbsp ground rosemary
3-4    Tbsps brown sugar (how sweet do you like it?  Use less or more to taste)
Salt and pepper to taste

Directions:

Heat the olive oil in a skillet over medium high heat.  Add pork chops and brown well on both sides.  Add pomegranate juice, orange juice and zest, garlic, rosemary, and brown sugar to skillet and stir to combine.  Lower heat to medium and allow pork chops to simmer until the sauce has reduced and thickened and the pork chops are cooked thoroughly (160-170 degrees F thermometer reading), approximately 30 minutes.  Serve pork chops immediately with a drizzle of sauce.

Yield:  4-6 servings

Soups are a great way to utilize vegetables that are about to pass their shelf life.  They can be prepared any time and placed in freezer containers for use at a later date.  Soups make great lunches or as starters/appetizers at your next dinner party.

The following recipe freezes well; just thaw, whisk until smooth, reheat and serve with a salad for a simple lunch or dinner.  This soup is creamy and delicious without the addition of any milk or butter.  The FruitFast Liquid Fruit Supplements gives it a sweet, fruity kick.  I used Mixed Berry Liquid, but feel free to experiment with FruitFast Wonderful Pomegranate or FruitFast Cherryflex Liquid Fruit Supplements.

Ingredients:
1-2    Tbsp olive oil
1    medium onion
1    Tbsp minced fresh ginger or 1/2 tsp ground ginger
1    medium butternut squash, peeled and cut into 1-inch cubes
1    large or 2 medium sweet potatoes, peeled and cut into cubes
1    large or 2 medium russet potatoes, peeled and cut into cubes
6    cups chicken broth
salt and white pepper to taste
10    tsp FruitFast Mixed Berry Liquid Fruit Supplements
10    Tbsp chopped walnuts

Directions:
Heat the olive oil in a stock pot over medium heat. Add the onion and cook, stirring constantly until tender; about 5 minutes. Add the ginger and continue stirring for another minute. Add the squash, potatoes and chicken broth.  Bring soup to a boil then reduce heat to low; cover and simmer 45 minutes, or until the squash and potatoes are tender.

Using an immersion blender CAREFULLY puree the soup.  Or use a food processor and working in batches (handling very carefully) process until smooth.   Return to the stock pot and stir with a whisk to even out the texture.  Salt and add pepper to taste.

Ladle soup into bowls and drizzle each bowl with 1 tsp of the FruitFast Liquid Fruit Supplements.  Top each bowl of soup with 1 Tbsp chopped walnuts; serve hot.

Yield: 10 (1 cup) servings

Smoothies are so quick and easy to make.  You do not need a lot of items—whatever you have in the refrigerator or freezer will work.  Here are a few ideas for delicious smoothies, but feel free to mix and match.  I find smoothies are a great way to use fruit that is about to reach its expiration date.  If I can’t make the smoothie that moment, I put the fruit in a freezer bag to use in smoothies later.  A helpful hint:  Put the fruit in freezer bags in one cup servings, just the right amount for one smoothie.

Banana Split Smoothie

This tastes so much like a banana split.  Adding a little crushed ice makes it super cold and you it tastes like a banana split.  I LOVE this one !!!

1 cup frozen sweet cherries
1 Tbsp FruitFast Montmorency Cherry Liquid Fruit Supplement
1 small banana
1 cup chocolate soy milk (or enough to just cover the ingredients)
Crushed ice

Combine all ingredients in a blender; blend well.  ENJOY!!!
Yield:  2 servings

Substitutes:

1 cup berries (your choice, strawberry, blueberries, raspberries, or any combo)
1 Tbsp FruitFast Mixed Berry Liquid Fruit Supplement
1 cup non-fat chocolate milk

Pomegranate and Raspberry Smoothie

1 cup fresh or frozen raspberries
2 Tbsp lemon juice
4 Tbsp FruitFast Wonderful Pomegranate Juice (Place 4 Tbsp concentrate in a measuring cup—fill with water to make 1 cup)
2 small bananas
Crushed ice

Combine all ingredients in a blender; blend well.  Add a Tbsp FruitFast Wonderful Pomegranate Liquid Fruit Supplement or FruitFast Mixed Berry Liquid Fruit Supplement to boost the health factor in these tasty treats.
Yield:  4 servings

Raspberry Smoothie

1 cup fresh or frozen raspberries
1 carton (6 oz) raspberry yogurt (regular or soy)
1-2 Tbsp FruitFast Red Raspberry Juice Concentrate (Place 1-2 Tbsp concentrate in a measuring cup—fill with water to make 1/2 cup)

Combine all ingredients in a blender.  Blend until smooth.   Again, FruitFast Liquid Fruit Supplements can be added for an additional healthy boost.
Yield:  2 servings

Variations:  substitute vanilla, lemon, lime or even peach yogurt.  Substitute FruitFast Wild Blueberry, Cranberry or Grape juice for the raspberry juice concentrate.

Cherry Smoothie

1-2 Tbsp FruitFast Montmorency Tart Cherry Juice Concentrate (Place 1-2 Tbsp concentrate in a measuring cup—fill with water to make 1/2 cup)
1 carton (6 oz) non- or low-fat frozen vanilla yogurt
1/2 cup frozen pitted cherries
Ice cubes

Combine in a blend in a blender.
Yield: 2 servings

Variations:  Add 1 Tbsp FruitFast CherryFlex Liquid Fruit Supplement for an added healthy boost.   Use cherry yogurt for a triple cherry blast.

Pomegranate Strawberry Smoothie

1-2 Tbsp FruitFast Wonderful Pomegranate Juice Concentrate (Place 1-2 Tbsp concentrate in a measuring cup—fill with water to make 1/2 cup)
1 carton (6 oz) non-fat yogurt
1 cup fresh or frozen strawberries
Crushed ice cubes

Combine ingredients in a blender.
Yield:  2 servings

Variations:  Add Wonderful Pomegranate Liquid Fruit Supplement or FruitFast Mixed Berry Liquid Fruit Supplement for an extra healthy boost.   Substitute strawberry non-fat yogurt for extra berry flavor.

Strawberry Peach or Nectarine Smoothie

1/2 cup fresh or frozen strawberries
1/2 cup chopped fresh or frozen peaches or nectarines
1 carton (6 oz) vanilla, or peach flavored yogurt
1/2 cup orange juice
1 Tbsp FruitFast Mixed Berry Liquid Fruit Supplement
1 Tbsp honey (optional) for a sweeter smoothie add an additional 1-2 Tbsp.
Crushed ice

Combine ingredients in a blender; blend until smooth.
Yield:  1 serving

Breakfast Shakes;

Breakfast is the most important meal of the day.  No time, smoothies are a quick fix to this problem.  Helpful hint:  Measure ingredients the night before and keep them on the same shelf in the refrigerator so you can grab, blend and go!!!  Try these wonderful pomegranate morning shakes, or create your own.  Add protein powder or flax seed for additional benefits.   These make great morning breakfast for the little ones, as well.   What a delicious way to give them part of their five fruits a day.  The wonderful part about smoothies is you can add just about anything—carrots or spinach even.  Experiment with different flavors and soon smoothies will be your go-to on the go meal, or snack.

Pomegranate Morning On the Go Shake

1 Tbsp FruitFast Wonderful Pomegranate Juice Concentrate (Place 1 Tbsp concentrate in a measuring cup—fill with water to make 1/2 cup)
1/2 cup low-fat milk, or regular or vanilla soy milk
1 large banana
2 Tbsp sliced or slivered almonds
1 tsp honey
1 Tbsp Wonderful Pomegranate Liquid Fruit Supplement (optional)
Crushed ice

Combine all ingredients in a blender and put in a plastic cup; enjoy on your morning commute.
Yield:  1 serving

Pomegranate Blueberry Smoothie

1 Tbsp FruitFast Wonderful Pomegranate Juice Concentrate (Place 1 Tbsp concentrate in a measuring cup—fill with water to make 1/2 cup)
1 cup fresh or frozen blueberries
1 carton (6 oz) non-fat blueberry yogurt
1 Tbsp Wonderful Pomegranate Liquid Fruit Supplement or FruitFast Mixed Berry Liquid Fruit Supplement for additional boost (optional)
Crushed ice

Combine ingredients in a blender;  blend until smooth.
Yield:  1 serving

Variations:  Use soy blueberry or vanilla yogurt.  Add a banana.

Making those little ones feel special doesn’t take a lot of work.  This super simple recipe adapted from a recipe in the February 2009 issue of Fitness Magazine will put a big smile on your little one’s face.  Prepare ahead of time and stash these tasty treats in their lunch box or backpack for a pleasant tasty surprise.  This is also a great healthy party treat.

Purchase decorative valentine bags at your local dollar store.  For each bag of treats use the following recipe.

1 Tbsp dark chocolate chips
1 Brownwood Acres Dried Tart Cherries or Brownwood Acres Dried Wild Blueberries
1 Tbsp chopped walnuts
1/4 cup high-fiber cereal of your choice, such as Cherrios, Honey Nut Cheerios, or Kashi Heart to Heart Honey Toasted Oat (I like using the Kashi as it has heart-shaped oats).

Combine all ingredients, place in decorative bag, tie closed with ribbon or twisty tie.

Yield:  1 serving

Valentine’s Day without chocolate is just wrong.   This recipe for chocolate-covered homemade marshmallows takes only a few minutes of prep time.   Just make sure to allow time for the marshmallow to harden (several hours—to overnight).   This sweet treat is made a little healthy with the addition of FruitFast Liquid Fruit Supplements to the marshmallow mixture.

3 envelopes unflavored gelatin
1/2 cup cold water plus additional 1/4 cup water
2 cups granulated sugar
2/3 cups light corn syrup
1/4 tsp salt
3 Tbsp FruitFast Liquid Fruit Supplement, your choice
1/2 cup confectioner’s sugar for dusting
14 ounces semisweet or bittersweet chocolate, coarsely chopped
Cooking spray

Line an 8 or 9 inch square baking dish with wax paper or plastic wrap; spray with cooking spray.  Set aside.  (I used the sealable plastic wrap and that worked very well as the wrap adhered nicely to the sides of the baking dish.  Ideally the wrap or wax paper should hang over the side of the dish by about an inch).

In a medium size mixing bowl sprinkle gelatin over 1/2 cup cold water and soak for about 10 minutes.  Stir once or twice until the gelatin softens.

Combine sugar, corn syrup and 1/4 cup water in a medium saucepan.  Over medium high heat, stir the mixture until the sugar is dissolved.   Increase the heat to high and boil for 1 minute; continue stirring.

Pour the boiling sugar mixture over the gelatin.  Add the salt; using the whisk attachment of your mixer, beat, gradually raising the mixer speed from low to high.  Beat for approximately 7-10 minutes, or until mixture is thickened, white in color and greatly increased in volume (it is better to over beat the mixture).  Add the FruitFast Liquid Fruit Supplement and beat to incorporate.

With a spatula, and working quickly, scrape the marshmallow mixture into the prepared pan and spread evenly (lightly greasing the spatula helps).  Thoroughly coat a second sheet of plastic wrap or wax paper with cooking spray and pat down on the marshmallow surface. Let mixture sit for a few hours, or overnight.  Once cooled, (after a few hours) transferring to the freezer helps to solidify the mixture.

To cut and dip the marshmallows, sift 1/3 of the confectioner’s sugar onto a large clean cutting surface. Peel off the top sheet of plastic wrap or wax paper and invert the chilled mixture onto the sugared surface. Remove the pan and peel off the second sheet of plastic wrap or wax paper.

Sift the second third of the confectioner’s sugar over the top of the mixture. Using a sharp, lightly oiled knife, trim any uneven edges.  Evenly cut the slab lengthwise and crosswise.  Dust all the cut surfaces of the marshmallows with the remaining sugar to keep them from sticking together. Clean and re-oil the knife as needed.  Refrigerate mixture while prepping the chocolate for dipping.

In the top half of a double-boiler, place the chocolate pieces.  Fill the bottom of the double-boiler with water and bring to a boil.  Melt the chocolate, stirring constantly, until smooth and creamy.  Line two baking sheets with foil and coat with cooking spray.

Working with a small batch of marshmallows; keeping the remainder in the refrigerator, submerge one at a time in the chocolate.  Using a fork, or large toothpicks, turn and coat completely.  Lift the marshmallow out of the chocolate, tap and scrape against the edge of the pan to remove as much excess chocolate as possible.   Place on the prepared foil.  Continue until all marshmallows are coated.  Stir the chocolate occasionally to keep it blended. If it cools and stiffens, reheat, and continue dipping.

Refrigerate the dipped marshmallows about an hour or until the chocolate is thoroughly chilled and firm.  Using a butter knife, gently remove the marshmallows from the foil. Avoid using your fingers as they will mar the chocolate.  You can trim any uneven edges with a paring knife. Refrigerate in an airtight container until ready to serve.

Yield:  Approximately 64 pieces