Fall Phyto Foods

Fall "Phyto" Foods
As seen on KMGH-TV7 Denver

This Thanksgiving doesn't have to be a food fiasco, filled with heavy or fat-filled options. Feature fall foods for your Thanksgiving meal that really pack a nutritional punch.
Phyto-Friendly Foods and Tips:
 Fall is a great time to enjoy traditional foods that are so associated with colder weather, warmth and comfort and the upcoming holidays.
 Luckily many of these foods are also nutrition powerhouses, packed with nutrients to keep you healthy and strengthen you immune system
 Choose foods that are phyto-friendly. These are foods that contain important phytochemicals, antioxidants, and fiber, plus many other nutrients.
These same foods are budget-friendly, too. Each is in-season and can be easily obtained.
 Pumpkins - contain phytochemicals, carotenoids, such as beta-carotene; excellent source of Vitamin A, good source of Vitamin C
 Walnuts -Omega 3s (a beneficial fat), phytochemicals and Vitamin E
 Apples - contain phytochemicals, including flavonols, excellent source of fiber
Ø California Raisins - contain phytochemicals, potassium and antioxidants, along with fiber and inulin, which promote a healthy heart and digestive system
Ø And just 1/4th cup counts as one serving of the 4 you should be eating each day.
 Cranberries - contain many phytochemicals and antioxidants that may help to prevent diseases including cancer and heart disease, along with slowing the aging process. Harvard study shows can help prevent urinary tract infections
 Brussels sprouts - a cruciferous vegetable, along with broccoli and mustard greens that contains Sulphoraphane. Stimulates the body to produce its own protective enzymes, and neutralizes free radicals.

Take these phyto-friendly foods and create something unique and delicious this Thanksgiving by trying these recipes:
 Pumpkin Tamales filled with shredded beef and raisins (pumpkin, raisins): Substitute shredded turkey for shredded beef, which gives you a delicious way to use your leftover turkey!
http://www.calraisins.org/recipes/recipe.cfm?id=755
 California Waldorf Salad (apples, raisins, walnuts): plus low in calories and high in fiber
http://www.loveyourraisins.com/recipes/recipe.cfm?id=346
 Cranberry Orange Sauce (Cranberries, oranges plus skin)

 Golden crusted Brussels sprouts (Brussels sprouts, olive oil)

 Raisin Pumpkin Cake (raisins, walnuts, pumpkin): This is so easy because you start with a yellow cake mix; add raisins, nuts and spices. Get non-guilty pleasure from a delicious dessert.

http://www.calraisins.org/recipes/recipe.cfm?id=114

Recipes for the Pumpkin Tamales, California Waldorf Salad and Raisin Pumpkin Cake can be found on www.loveyourraisins.com

Recipes for the Golden crusted Brussels Spouts and Cranberry Orange Salad can be found on www.maryleechin.com

Kids in the Kitchen

As seen on WB-2

Bumps-on-A-Bagel

2 bagels, split
2 small ripe bananas
Cinnamon
1/2 cup California raisins

PROCEDURE
Toast bagels. In medium bowl, coarsely mash bananas. Spoon onto bagel halves; sprinkle with cinnamon. Top each with 2 tablespoons raisins; press gently.Notes: Substitute 1 teaspoon grated orange peel for cinnamon; stir into mashed bananas. Substitute chocolate syrup for cinnamon; drizzle onto mashed bananas.

4 Servings: Nutrition Facts (per serving) Calories 210 (4% from fat); Total Fat 1g (sat <1g,> Cholesterol 0mg; Protein 5g; Carbohydrates 46g; Fiber 3g; Iron 2mg; Sodium 190mg; Calcium 36mg

Fruit Salsa Salad

2 cups fresh pineapple chunks, cut up
1 kiwi fruit, peeled and coarsely chopped
1 large orange, peeled and coarsely chopped
3/4 cup California raisins1
/4 cup finely chopped red onion
1/4 cup chopped fresh cilantro
1 tablespoon fresh lime juice
1 tablespoon honey, if desired

PROCEDURE
In medium bowl, combine all ingredients; stir well. Cover and refrigerate at least 1 hour or until chilled. Serve the same day for best flavor with broiled or grilled chicken or pork.

Makes 4- 1 cup Servings: Nutrition Facts (per serving) Calories 190 (3% from fat); Total Fat 1g (sat 0g, mono <1g,> Cholesterol 0mg; Protein 2g; Carbohydrates 47g; Fiber 5g; Iron 1mg; Sodium 5mg; Calcium 46mg

Toasted Apple Munchables

1-1/2 teaspoons sugar
1/8 teaspoon ground cinnamon
1 medium apple, cored and diced (about 1 cup)
1/2 cup California raisins
8 very fresh, whole-wheat bread slices

PROCEDURE
In a small bowl, stir sugar and cinnamon together. Add dried apple and raisins; stir together. Cover with wax paper and microwave on high for 1 minute. Stir and microwave for 1 to 1 1/2 minutes more or until the apples are soft. Meanwhile, trim crusts from bread slices and discard them. Flatten the slices to 1/8-inch thick with a rolling pin. Spoon about 2 tablespoons raisin mixture on one corner of each bread slice and spread slightly. Fold bread over filling to make a triangle. Seal edges by pressing with fork tines. Toast in toaster oven or under broiler until lightly brown on one side; turn and brown other side.

8 Servings: Nutrition Facts (per serving) Calories 100 (9% from fat); Total Fat 1g (sat 0g, mono <1g,> Cholesterol 0mg; Protein 3g; Carbohydrates 22g; Fiber 2g; Iron 1mg; Sodium 120mg; Calcium 25mg

Freckled Salad

1 package (3 ounces) lemon flavor gelatin
3/4 cup boiling water
1/2 cup cold water
Ice cubes
1 cup crushed pineapple, well drained
1/2 cup California raisins

PROCEDURE
Spray 4 tea or coffee cups lightly with nonstick cooking spray. In medium bowl, combine gelatin and boiling water; stir until gelatin is dissolved. Add ice cubes to cold water to equal 1 1/4 cups. Stir until gelatin is thick; remove remaining ice.Add pineapple and raisins to gelatin; refrigerate 15 minutes or until starting to thicken. Stir to distribute fruit evenly. Carefully spoon into tea or coffee cups. Refrigerate 2 hours or until completely set. Run knife around edge of each salad; unmold onto individual serving plates.Note: An easy recipe for kids. Parents may want to handle the boiling water.

4 Servings: Nutrition Facts (per serving) Calories 190 (1% from fat); Total Fat <1g> Cholesterol 0mg; Protein 3g; Carbohydrates 47g; Fiber 2g; Iron 1mg; Sodium 80mg; Calcium 17mg

Our Growers Favorite Oatmeal Raisin Cookies
Perfect oatmeal-raisin cookie from California raisin growers

2 cups butter, softened
2 cups white sugar
1 cup light brown sugar
2 teaspoons vanilla
2 large eggs
3 cups all purpose flour
2 teaspoons baking soda
2 teaspoons cinnamon
3 cups rolled oats
2 cups California raisins
2 cups pecan halves

PROCEDURE
Preheat oven to 350°F. Grease cookie sheets or line with parchment paper; set aside.In a large bowl, cream butter, sugars and vanilla together until light and fluffy and sugar is completely dissolved. Add eggs, one at a time, beating well with each addition. Combine flour, baking soda and cinnamon; mix well and gradually stir into creamed mixture. Fold in rolled oats, raisins and pecans. Drop by rounded tablespoonfuls onto prepared cookie sheets. Bake for 12 to 15 minutes in preheated oven at 350°F. Remove cookies to a wire rack and cool completely.

36 cookies: Nutrition Facts (per serving) Calories 290 (46% from fat)total Fat 15g (sat 7g, mono 6g, poly 2g);Cholesterol 40mg; Protein 3g; Carbohydrates 37g; Fiber 2g; Iron 1mg; Sodium 180mg; Calcium 17mg