Food
Healthy Produce
T
he U.S. Department of Agriculture (USDA) suggests
filling half of your plate with fruits and vegetables.
While this may seem difficult, summer-fresh fruit
from Chile provides for year round availability and daily
use in a variety of healthful recipes.
With fresh beets, sweet maple syrup, blueberries, tangy
Dijon mustard and walnuts, this crowd-pleaser salad can be
easily adapted to fit the tastes of even the little ones. The
stuffed sweet potato recipe features notes of sweet potato,
pear, grapes, brown sugar, honey and cinnamon with the
added crunch and nutty flavor of almonds.
Fresh Grape-Pear-Almond
Stuffed Sweet Potatoes
Yield: 8 servings
Prep. Time: 20 minutes
Bake Time: 1 hour, 25 minutes
Cook Time: 12 minutes
4
3/4
1/4
1
1/2
1/4
1
1/4
medium sweet potatoes (3 1/2 pounds)
cup sliced almonds
cup butter
Red Bartlett pear, chopped
cup halved grapes
cup firmly packed brown sugar
tablespoon honey
teaspoon ground cinnamon
Place potatoes on aluminum foil-lined baking sheet. Bake
at 425°F for 1 hour to 1 hour and 15 minutes or until tender.
Heat almonds in nonstick skillet over medium-low heat,
stirring often, 5 to 7 minutes or until toasted. Remove from
skillet.
Melt butter in skillet over medium-high heat. Add pears
and grapes; sauté 2 to 3 minutes or until pear is tender. Stir
in brown sugar, honey, and cinnamon. Remove from heat.
Cut potatoes in half lengthwise; scoop pulp into large
bowl, leaving shells intact. Add pear mixture to pulp in
bowl; gently stir until blended. Spoon mixture into shells.
Place on baking sheet.
Bake at 350°F for 15 minutes or until thoroughly heated.
Top with nuts.
Nutrients per serving: 211 calories, 10g fat, 90 calories
from fat, 4g saturated fat, 15g cholesterol, 64g sodium, 4g
dietary fiber, 3g protein
Roasted Beet-Fresh Chilean
Blueberry Salad with Maple
Vinaigrette
Yield: 4 Servings
6
medium beets (red, golden, Chioggia – about 6
ounces each)
1
cup walnuts
2
tablespoons fresh lemon juice
1
tablespoon maple syrup
1-1/2 teaspoons Dijon mustard
1/4
teaspoon salt
1/4
teaspoon freshly ground pepper
1/2
cup canola oil
1
package (5 ounces) gourmet mixed salad greens,
thoroughly washed
1
cup fresh blueberries
1
package (4 ounces) goat cheese, crumbled
See HEALTH on page 11
Page 10 The Portland Skanner March 7, 2012