Dried grapes earn a raise in profile
By Mary Constantine, Scripps Howard News Service
Published May 13, 2008 at 3 p.m.
Updated May 13, 2008 at 6:23 p.m.
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.
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.
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.
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.
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.
Featured
-
DNC in Denver
Complete coverage of the 2008 Democratic National Convention.
-
The Crevasse
A five-part series that examines one tragic day on Mount Rainier.
-
Deadly denial
Sick nuclear workers applied for government compensation but most haven't seen a dime.
-
Final Salute
The Rocky followed Maj. Steve Beck as he took on the most difficult duty of his career.
-
'Colorado's burning'
Coverage of the state's worst wildfires.
-
Columbine shootings
Coverage of the April 20, 1999, shootings at Littleton's Columbine High School.
-
The Crossing
Colorado's deadliest traffic accident killed 20 children on Dec. 14, 1961.
-
Osveli's journey
Osveli Sales left Guatemala for a better life. Two months later, he came home in a box.
-
Wake for an Indian warrior
Oglala Sioux bestow a tribute to the first tribal fatality in Iraq.

