Dried grapes earn a raise in profile

By Mary Constantine, Scripps Howard News Service

Originally published 03:00 p.m., May 13, 2008
Updated 06:23 p.m., May 13, 2008

I heard something through the grapevine that might sweeten your diet: Raisins are good for you.

Lee T. Murphy, registered dietitian and program manager for the Knox County (Tenn.) Health Department's Healthy Weight Program, said, "Raisins are a high-energy, low-calorie food that contains boron, an essential trace mineral that helps to maintain calcium balance and keep bones healthy."

Commonly eaten as a snack, raisins are a great addition to cooked dishes.

"If you're trying to get in your two cups of fruit a day, raisins can really help," she said.

Healthy recipes are taken from www.sunmaid.com and calraisins.org.

Moroccan Salad

Serves 6

1 pound baby carrots

2 tablespoons lemon juice

1 teaspoon sugar

1/2 teaspoon paprika

1/4 teaspoon ground cumin

1/4 teaspoon ground cinnamon

1/4 teaspoon salt

1/8 teaspoon cayenne pepper

1 tablespoon olive oil

1/4 cup minced parsley

1 cup raisins

lettuce leaves, optional

* Slice carrots, diagonally, into 2 or 3 pieces.

* Cook carrots in boiling water until crisp-tender, about 5 minutes.

* Drain, rinse with cold water, and drain again.

* Set aside to cool.

* Combine lemon juice, sugar, paprika, cumin, cinnamon, salt and cayenne pepper.

* Stir to dissolve sugar and salt.

* Stir in the olive oil, parsley and raisins.

* Add carrots and toss.

* Cover and refrigerate at least one hour to chill and blend flavors. * Stir occasionally.

* Serve on lettuce leaves, if desired.

- www.sunmaid.com

Nutritional information per serving: 134 cal., 3 g fat (0 g sat), 0 mg chol., 29 g carb., 1 g pro., 3 g fiber, 159 mg sodium

Mediterranean Spinach and Rice

Serves 6

1 cup long-grain white rice

1 tablespoon olive oil

4 cloves finely chopped garlic

1/2 cup raisins

1/2 cup golden raisins

1 pound fresh spinach leaves, washed, dried and coarsely chopped

1 medium red bell pepper, thinly sliced

1/2 cup crumbled feta

1/2 teaspoon pepper

Salt

* Cook rice according to package directions, but omit oil and salt.

* Heat a large skillet or wok over medium heat.

* Add oil and garlic.

* Stir until garlic is light golden brown, about 2 minutes.

* Add raisins. Cook 1 minute.

* Add spinach - 1/3 pound at a time - while tossing quickly just until each addition begins to wilt.

* Add cooked rice, red bell pepper, feta cheese and pepper. * Stir briefly to combine, and season with salt to taste.

* Serve immediately or at room temperature.

- www.sunmaid.com

Nutritional information per serving: 271 cal., 5 g fat (2 g sat), 8 mg chol., 52 g carb., 8 g pro., 4 g fiber, 196 mg sodium.

No-Fuss Fish

Serves 2

1 can (8 ounces) stewed tomatoes, coarsely chopped

2 tablespoons raisins

2 tablespoons pitted ripe olives, chopped

1 tablespoon drained capers

1 small clove garlic, pressed

1/2 teaspoon dried basil

Dash pepper

2 skinned red snapper fillets (about 6 ounces each)

* In medium bowl, combine all ingredients except fish; let stand 15 minutes.

* Preheat broiler with rack 6 inches below heat source.

* Place fish in lightly greased, 8-inch-square baking pan; top with raisin mixture, dividing equally.

* Broil about 5 minutes, to 145 degrees or until fish turns from translucent to opaque throughout.

- www.calraisins.com

Nutritional information per serving: 257 cal., 5 g fat (1 g sat), 63 mg chol., 18 g carb., 36 g pro., 2 g fiber, 551 mg sodium.

Asian Turkey Salad Dressing

Serves 4

Dressing:

1/4 cup rice vinegar

1/4 cup vegetable broth

1 tablespoon low-sodium soy sauce

2 teaspoons shredded, fresh ginger root

2 teaspoons lime juice

1 teaspoon minced garlic

1 teaspoon peanut oil

1 teaspoon sesame oil

1/2 teaspoon salt

1/2 teaspoon sugar

1 serrano chile (optional)

Salad:

1 package (10 ounces) prewashed shredded green cabbage

3 cups shredded cooked turkey

1 cup red bell pepper strips

1/2 cup thinly sliced red onion 1/2 cup raisins

1/2 cup chopped fresh cilantro 1/4 cup sliced green onions

1 tablespoon dry-roasted peanuts, chopped

* For dressing, measure ingredients into blender container and process until smooth. Set aside.

* For salad, combine the cabbage and remaining ingredients in large bowl; pour dressing over all and toss to coat.

- www.calraisins.com

Nutritional information per serving: 319 cal., 2 g fat (2 g sat), 80 mg chol., 26 g carb., 34 g pro., 4 g fiber, 591 mg sodium.

Vagabond Baked Beans

Serves 10

1/2 cup natural or golden raisins 1 small onion

1 tart apple, pared

1/2 cup chopped ham

1 can (1 pound, 15 ounces) baked beans

1 1/2 teaspoons dry mustard

1/4 cup sweet pickle relish

1/2 cup ketchup or chili sauce

* Chop raisins, onion and apple.

* Combine all ingredients in bean pot or 11/2-quart casserole. * Bake at 350 degrees 45-60 minutes, or until bubbly.

Nutritional information per serving: 167 cal., 2 g fat (1 g sat), 6 mg chol., 33 g carb., 7 g pro., 6 g fiber, 706 mg sodium.