Ingredients

Serves 2

 

SALAD:

3 ounces fresh, tender baby kale leaves

2/3 cup fresh Chilean blueberries

2 Chilean navel oranges, peeled, pith removed, and cut into segments

1 avocado, peeled and diced

¼ cup toasted almonds, coarsely chopped

2 ounces goat cheese, crumbled

1 small fennel bulb, thinly sliced

2 tablespoons sunflower seeds

20 fresh mint leaves

 

DRESSING:

2 tablespoons Greek yogurt

¼ cup extra virgin olive oil

1-2 tablespoons fresh lemon juice

½ teaspoon grated fresh ginger

generous pinch of sea salt

ground black pepper to taste

Preparation

Place kale, blueberries, orange slices, avocado, almonds, goat cheese, fennel slivers, sunflower seeds and mint leaves in a large salad bowl.

Whisk all dressing ingredients. Dip a kale leaf into the dressing to taste for seasoning. Add a little more lemon juice, salt, and pepper to taste.

Drizzle a few tablespoons of dressing over the salad. Toss to coat and add more dressing to your liking.


Ingredients

1-2 fresh Chilean plums, sliced into wedges

1 cooked skinless/boneless chicken breast, shredded

2 cups cooked brown rice

¾ cup lightly toasted pecans

1 cup thinly sliced fennel bulb

¼ cup extra virgin olive oil

3 tablespoons sherry vinegar

sea salt and freshly ground black pepper

1/3 cup chopped fresh tarragon leaves

2/3 cup chopped fresh flat leaf parsley

juice of one lemon

Preparation

Place plums, shredded chicken, cooked brown rice, diced fennel, and toasted pecans in a serving bowl or platter.

Whisk together olive oil, vinegar, with a pinch of sea salt and a few grinds of pepper. Pour dressing over the salad and toss everything to coat. Add the fresh herbs and give everything another toss. Squeeze the juice of 1 lemon over the salad, and toss again. Season liberally with sea salt and freshly ground black pepper to taste.

Eat right away, or pack some of this salad in a lidded container to take to lunch or to a potluck.

serves 2 as a main, 4 as a side

 


Ingredients

1 sweet potato peeled and cut into bitesize chunks, yielding 1 ½ cups

1 tablespoon melted coconut oil

sea salt flakes

1.5 tablespoon roasted walnut oil

1.5 tablespoons apple cider vinegar

2 teaspoons maple syrup

black pepper

6 cups arugula

1 cup fresh Chilean grapes, cut into halves

1/3 cup toasted walnut halves

¼ cup red onion slices

1 avocado, diced

Preparation

Preheat oven to 400 degrees Fahrenheit.

Place sweet potato chunks on a sheet pan, toss with melted coconut oil and a pinch of sea salt. Roast for 15-20 minutes, or until tender when poked with a fork. Set aside to cool to room temp.

While your sweet potatoes are cooling, prep the dressing by whisking together walnut oil, apple cider vinegar, maple syrup, a pinch or two of salt, and generous grind of black pepper.

In a large salad bowl or platter, scatter arugula, grapes, toasted walnuts, onion, avocado, and sweet potato. Drizzle on the dressing, toss to coat, season with additional salt and pepper, and serve right away.

Serves 2 as a main, 4 as a side dish


Ingredients

1 cup dry lentils

fine sea salt

1 shallot (1/3 cup) minced

½ cup peeled and diced carrot

1 rib celery, diced

1 cup fresh Chilean grapes, washed, stemmed, and cut into quarters

4 tablespoons extra virgin olive oil, divided

1 teaspoons red wine vinegar

2 tablespoons freshly squeezed orange juice

1 teaspoon golden honey

2 tablespoons crumbled feta cheese

1 bunch mint, leaves torn or coarsely chopped yielding ½ cup

freshly ground black pepper

Preparation

In a small saucepan, simmer lentils in 4 cups of water, and ½ teaspoon fine sea salt, for 25 minutes, or until lentil are tender, but not mushy. Drain off any excess water when lentils are cooked to your liking.

In a medium skillet over medium heat, gently sauté shallot, carrot, and celery with 2 tablespoons of olive oil and a generous pinch of salt. Cook al dente.

Prep the dressing: whisk together 2 remaining tablespoons olive oil, red wine vinegar, orange juice, and honey, and a pinch of salt.

Strain cooked lentils and add them to the skillet.

Transfer lentil salad to a serving platter or bowl. Pour on the dressing and toss to coat. Scatter over the salad: cut grapes, feta, mint and a nice grind of black pepper. Season with additional salt to taste.

Serves 4-6 as a side dish



Ingredients

4 tablespoons fresh squeezed orange juice

1 teaspoon finely grated ginger

4 tablespoons olive oil

1 teaspoon honey

sea salt

freshly ground black pepper

2 cups cooked couscous at room temperature

2 Chilean nectarines, pits removed and thinly sliced

16 fresh mint leaves

1/4 cup salted, roasted pistachios

Preparation

In a small bowl, whisk together the dressing: orange juice, ginger, olive oil, and honey.

Season with sea salt and freshly ground black pepper to taste. Set aside.

Divide couscous onto two large plates. Scatter nectarine slices, mint leaves and pistachios over the couscous. Drizzle on the dressing and season with additional salt and pepper to your liking.

Serves 2


Ingredients

4 ripe, but firm, Chilean peaches or nectarines

6 ounces fresh mozzarella or bocconcini

Pinch of flaky sea salt

¼ cup fresh basil leaves

2 teaspoons balsamic vinegar

1 tablespoon extra virgin olive oil

Preparation

Slice peaches/nectarines into wedges and arrange them loosely on a serving plate. Slice mozzarella into wedges and nestle them among the fruit slices, or if using bocconcini you can leave the little rounds intact and add them to the fruit. Scatter basil over the salad. Top with sea salt flakes and drizzled balsamic vinegar and olive oil.

 

Serve immediately.

Serves 4-6


Ingredients

YIELD: 8 servings (3/4 cup each)

3/4 cup wild rice

1/2 cup quinoa

2 cups fresh Chilean cherries, pitted and cut in half

2 celery stalks, diced

3/4 cup smoked Gouda cheese

1/2 cup chopped, toasted pecans

 

VINAIGRETTE

1/4 cup extra virgin olive oil

1/4 cup fruity vinegar (raspberry, strawberry or other)

1 teaspoon Dijon mustard

3/4teaspoon salt

1/4 teaspoon freshly ground pepper

Preparation

Preheat oven to 350°F. In a large saucepan, bring six cups of water to a boil. Add wild rice and cook for 30 minutes on medium heat. Add quinoa and cook until both rice and quinoa are tender, approximately 15 minutes more. Drain excess water and rinse with cold water. Drain well; set aside.

Spread whole pecans on a baking sheet and bake at 350°F for approximately 8 minutes (or until fragrant), stirring once. Let pecans cool and chop.If using sliced pecans, toast in a small, dry skillet over medium-low heat. Stir constantly until lightly browned (approximately 3 minutes). Let pecans cool.

Combine oil, vinegar, Dijon mustard, salt, and pepper in a large bowl and whisk until well blended. Add the rice and quinoa to a serving bowl and mix. Add cherries, celery, Gouda, and chopped pecans, and toss gently. Salad is best served at room temperature, but cold is fine.

 

Recipe from the Chilean Fresh Fruit Association


Ingredients

Makes 6 servings (about ¾ cup each)

1 cup farro, rinsed

2 cups water

1/2 teaspoon salt, divided

1/4 cup white balsamic vinegar

3 tablespoons extra-virgin olive oil

1/4 teaspoon freshly ground pepper

2 cups fresh Chilean cherries, pitted and halved

1/2 cup crumbled feta cheese

1/4 cup slivered almonds, toasted

3 tablespoons finely diced red onion

2 tablespoons chopped fresh mint

Preparation

To make the farro: Combine farro, water and 1/4 teaspoon salt in a medium saucepan. Bring to a boil over high heat. Reduce heat to maintain a gentle simmer, cover and cook until the farro is tender, 20 to 30 minutes. Drain any remaining liquid and fluff with a fork. Spread the farro out on a large rimmed baking sheet to cool for 10 minutes.

Meanwhile, whisk vinegar, oil, pepper and the remaining 1/4 teaspoon salt in a large bowl. Add cherries, feta, almonds, onion, mint and the farro. Gently stir to combine.

Substitute 2 cups cooked barley, brown rice or quinoa for the farro if desired.


Ingredients

1/4 cup butter

1 large onion, chopped

1 clove garlic, minced

6 1/2 cup chicken broth

2 cups wild rice

2 cups long grain rice

3 cup fresh red and green grapes, halved

1/2 cup chopped fresh parsley

1 1/2 cups toasted pecans, roughly chopped

Preparation

In a large saucepan, melt butter. Sauté onions and garlic. Add chicken broth. Bring to a boil. Add wild rice. Reduce heat to a simmer. Cover and cook 30 minutes. Mix in long grain rice; cover and simmer another 30 to 40 minutes. Until rice is tender and liquid is absorbed. Remove from heat, stir in grapes, parsley and pecans. Season with salt and pepper. Serve stuffing warm as a side dish or stuff in a Turkey.

SERVES 12

NUTRIENTS PER SERVING

285 calories, 15 gms fat, 135 calories from fat, 3 gms saturated fat, 12 mg cholesterol, 451 mg sodium, 3 gms dietary fiber, 9 gms protein

Recipe from the Chilean Fresh Fruit Association


Ingredients

Quinoa 2-1/2 cups red and white quinoa, rinsed 2-1/2 cups freshly squeezed Chilean mandarin orange juice 2-1/2 cups vegetable broth 1 pinch kosher salt Lemon Shallot Vinaigrette

3 tbsp freshly squeezed Chilean lemon juice zest from 1 lemon, grated 1 tbsp honey 2 tbsp extra virgin olive oil 1-1/2 tbsp shallot, minced Kosher salt and freshly ground black pepper, to taste

Salad Components and Garnish 8 to 10 medium Chilean mandarin oranges, segmented 10 oz fresh Chilean blueberries 1 tbsp extra virgin olive oil 1-1 /2 tbsp fresh tarragon, chopped 1-1/2 tbsp fresh mint, chiffonade

Kosher salt and freshly ground pepper, to taste Mint leaves, for garnish

Preparation

Quinoa

1. Combine quinoa, orange juice, vegetable broth and salt in a saucepan. Bring to a simmer over medium heat, reduce to low and cook covered 20 minutes or until most of the liquid has been absorbed. Remove from heat and allow to rest 5 to 10 minutes, covered. 1. 2. Fluff with a fork and spread in an even layer on a sheet pan. Cover and refrigerate until cooled completely.

Lemon Shallot Vinaigrette

1. Combine lemon juice, lemon zest and honey in a bowl. 2. Whisk in olive oil and add the shallot. 3. Season to taste with salt and pepper; refrigerate for at least 2 hours.

Salad Components

1. Segment the mandarin oranges and toss with blueberries and olive oil. 2. Gently toss fruit with the quinoa, tarragon and mint. 3. Add vinaigrette and combine thoroughly. Season to taste with salt and pepper. 4. Garnish with mint leaves


Ingredients

The grapes add a nice sweetness contrast with the acidity of the dressing.

Agave syrup/nectar

28 Chilean seedless grapes

2 ounces diced cucumber (1/4 inch)

16 cornbread croutons (3/4 inch), toasted

2 ounces grape tomatoes, halved

8 ounces mixed baby greens

Balsamic vinaigrette

Preparation

Toss the grapes lightly in the agave nectar/syrup and roast in a HOT oven (450°F) until the skins just start to blister. Let cool.

Toss the greens lightly in balsamic vinaigrette and place them in a serving bowl. Top with the grapes, cucumber, tomatoes, and some more vinaigrette. Toss and add the croutons.

Serves 4


Ingredients

2 cups Chilean grapes, halved

1 cup uncooked farro perlato

3 cups water 1 small, or ½ large, red onion, sliced

¼ cup white wine vinegar

1 teaspoon pomegranate molasses

1 tablespoon Dijon mustard

⅓ cup + 4 tablespoons extra virgin olive oil

1 tablespoon fresh rosemary, finely chopped

½ cup parmigiano cheese, grated

2 cups salad greens* Salt and pepper to taste

Preparation

Prepare farro as directed on package, toss with salt and pepper and cool. While the farro is cooking, toss 1 cup of the halved grapes with 2 tablespoonsolive oil, salt and pepper. (reserve remaining 1 cup of grapes for later) Place inbaking dish and roast, in a 350F oven, for approximately 20 minutes, or untiltheir juice has been extracted and grapes are soft. Remove from oven and allowto sit at room temperature.

Heat 2 tablespoons of olive oil in a sauté pan. Add onions and sauté overmedium heat until soft and slightly browned. Add salt and pepper to taste. Setaside to cool.

Mix vinaigrette: In a bowl, whisk together vinegar, pomegranate molasses,mustard and juice from roasted grapes. Whisk in olive oil in a thin stream untilemulsified. Whisk in salt and pepper to taste as well as chopped rosemary.

Toss salad: Place sautéed onions and roasted grapes into bowl with farro. Addhalf of the vinaigrette and the parmigiano cheese. Toss to coat evenly. Add in 1cup uncooked, reserved, grapes. Toss in greens. Add additional vinaigrette, asneeded.** Taste and add salt and pepper to needed. Serve immediately. *If using hearty greens such as kale or cabbage, you can toss the salad while the other ingredients are still warm. Hearty greens are also recommend if you are making this salad in advance or if it will be sitting out for a while.

** Farro tends to soak up the dressing, you will need more vinaigrette than with other salads. To save time, could also use a prepared vinaigrette Serves: 4


Ingredients

2 cups diced cooked chicken

1 cup red or green seedless Chilean grapes, halved

1/2 cup thinly sliced celery

1/2 cup walnut halves, toasted and coarsely chopped

2 Tbsp. thinly sliced scallion (green onion)

2 medium oranges, peeled, sectioned; reserve juice for dressing

1/2 cup low-fat Greek yogurt

3/4 tsp. dried tarragon crushed

1/4 tsp. salt

6 lettuce leaf cups

Preparation

In medium bowl, combine chicken, grapes, celery, walnuts, scallions and oranges. In small bowl, combine yogurt, orange juice, tarragon and salt. Add yogurt mixture to chicken; toss to combine. Divide salad equally among lettuce cups.

SERVES 6

NUTRIENTS PER SERVING

209 calories, 81 calories from fat, 9 gms fat, 2 gms saturated fat, 42 mg cholesterol, 148 mg sodium, 1 gm dietary fiber, 18 gms protein


Ingredients

1 cup fresh blueberries

1 cup fresh orange juice

8 oz. fresh cranberries

1 Tbsp. orange zest

3/4 cup sugar

1 tsp. vanilla

Preparation

Combine all ingredients in a medium saucepan over medium heat. Cook until the sugar dissolves and the berries soften, about 15 minutes. Remove from heat, cover and chill. Best made in advance to let flavors blend.

Serving suggestions: Include as a side dish on traditional holiday dinner plates. Pour over turkey, pork or ham. Add to a turkey and cream cheese sandwich to freshen up leftovers. Top vanilla ice cream, sorbet, or frozen yogurt.

SERVES 12 (1/4-cup servings)

NUTRIENTS PER SERVING

76 calories, 0 fat, 0 saturated fat, 0 cholesterol, 0 sodium, 0 dietary fiber, 0 protein


Ingredients

4 medium Clementine, peeled, sliced

4 oz blueberries

1 ea avocado, sliced

4 oz baby spinach

DRESSING

1/2 cup Orange juice

1 tsp. fresh Italian Parsley, chopped

1 tsp. Dijon mustard

3 Tbsp. olive oil 1/2 tsp. salt

1/4 tsp. black pepper

Preparation

In small bowl, combine orange juice, parsley, Dijon, salt and pepper, whisk while slowly adding olive oil. Set aside. On four medium plates, divide spinach, the sliced Clementine, and sliced avocado and place in lines across the plate. Sprinkle blueberries over the spinach. Slowly drizzle dressing over the salad. Add salt and pepper if needed.

SERVES 4


Ingredients

8 cups salad greens, in small pieces

1 lb salmon fillet, poached

1-1/2 cups fresh blueberries

lemon zest to garnish

VINAIGRETTE

2 Tbsp. fresh lemon juice

1/2 cup olive oil

2 Tbsp. white wine vinegar

salt and pepper to taste

1 Tbsp. fresh chives

Preparation

Divide salad greens on four salad plates. Tear salmon into medium pieces and arrange on greens. Sprinkle on blueberries. Top with lemon zest. In a jar with a lid, add all vinaigrette ingredients. Shake well. Serve salads chilled with the dressing alongside.

SERVES 4

NUTRIENTS PER SERVING

493 calories, 315 calories from fat, 35 gms fat, 5 gms saturated fat, 64 mg cholesterol, 212 mg sodium, 4 mgs dietary fiber, 31 gms protein


Ingredients

6 medium-size beets (red, golden, Chioggia - about 6 oz. each)

1 cup walnuts

2 Tbsp. fresh lemon juice

1 Tbsp. maple syrup

1-1/2 tsp. Dijon mustard

1/4 tsp. salt

1/4 tsp. freshly ground pepper

1/2 cup canola oil

1 (5-oz.) package gourmet mixed salad greens, thoroughly washed

1 cup fresh blueberries

1 (4-oz.) package goat cheese, crumbled

Preparation

Preheat oven to 400°. Trim beet stems to 1 inch; gently wash beets. Wrap individually in aluminum foil, and place on a jellyroll pan. Bake at 400° for 1 hour or until tender. Transfer to a wire rack, and let cool, wrapped in foil, 30 minutes.

Meanwhile, decrease oven temperature to 350°. Bake walnuts in a single layer in a jellyroll pan 5 to 7 minutes or until lightly toasted and fragrant. Cool completely on wire rack (about 15 minutes). Whisk together lemon juice, syrup, mustard, salt, and pepper in a small bowl. Add oil in a slow, steady stream, whisking constantly until smooth. Peel beets, and remove stem ends. Cut beets into 1/2-inch wedges; gently toss with 1/4 cup vinaigrette. Arrange greens on a serving platter. Top with beet mixture, blueberries, cheese, and walnuts; serve with remaining vinaigrette.

SERVES 4

NUTRIENTS PER SERVING

581 calories, 52 gms fat, 468 calories from fat, 11 gms saturated fat, 22 mg cholesterol, 383 mg sodium, 11 gms protein, 4 gms dietary fiber


Ingredients

SALSA:

¼ cup minced red onion

fresh juice of ½ Chilean orange

1 tablespoon sherry vinegar

sea salt

2 Chilean oranges

½ Chilean lemon

1 minced jalapeno, stem and seeds removed

½ cup coarsely chopped cilantro leaves

1 ripe avocado, cubed

Preparation

In a medium mixing bowl, toss minced onion with orange juice, vinegar and a pinch or two of sea salt. Set aside for 10-15 minutes allowing the onions to macerate.

Remove pith and peel from oranges. Remove segments of orange, then cut the segments into bite-sized pieces. Add the orange to the macerated onion.

Leaving the peels on, slice lemons into quarters, then slice the halves into lovely ultra-thin slices, removing any seeds. Add lemon slices to the salsa bowl. (The lemon slices, with their peels intact, add a wonderful bite to the salsa.) Add jalapeno and cilantro to the salsa. Toss all ingredients, adding additional sea salt to taste.

Cover salsa and refrigerate while preparing your fish tacos. (Just before serving, add cubes of avocado. Toss to coat.)

Serves 4




Ingredients

4 ripe, but firm, Chilean peaches or nectarines

6 ounces fresh mozzarella or bocconcini

Pinch of flaky sea salt

¼ cup fresh basil leaves

2 teaspoons balsamic vinegar

1 tablespoon extra virgin olive oil

Preparation

Slice peaches/nectarines into wedges and arrange them loosely on a serving plate. Slice mozzarella into wedges and nestle them among the fruit slices, or if using bocconcini you can leave the little rounds intact and add them to the fruit. Scatter basil over the salad. Top with sea salt flakes and drizzled balsamic vinegar and olive oil.

 

Serve immediately.

Serves 4-6


Ingredients

2 cups chopped mixed Chilean stone fruit such as peaches, nectarines, plums, pluots, and/or apricots

2 tablespoons finely chopped red onion

2 tablespoons fresh lime juice

3 tablespoons fresh orange juice

1/2 cup chopped cilantro

pinch of sea salt to taste (use chip to taste – has a lot of salt)

optional: 1-2 jalapeno/s finely chopped

 

Preparation

Combine all ingredients in a medium mixing bowl. Adjust seasoning as desired, adding a bit more salt, lime juice or jalapeno to your liking. If you’re serving the salsa with chips, dip one in to taste for seasoning. (For example: If your chips are super salty, your salsa will need less salt).

Try serving the salsa on fish tacos or with grilled chicken breasts for a real treat!


Ingredients

Makes 4 servings

2 cups (1/2 pound) fresh Chilean cherries, pitted and halved or quartered

¼ cup lightly packed mint leaves, cut into thin strips (chiffonade)

1 tablespoon fresh orange juice

8 slices baguette, toasted

4 ounces fresh goat cheese

Preparation

In a medium bowl, toss together cherries, mint and orange juice. Spread toasted bread slices with goat cheese and top with cherry mixture.

Recipe from the Chilean Fresh Fruit Association


Ingredients

Makes 1-1/2 cups

4 cups fresh Chilean cherries, pitted and halved

1/2 cup orange juice

1 tablespoon chopped fresh thyme or 1/2 teaspoon dried

1/2 teaspoon smoked paprika

1/4 teaspoon salt

Preparation

Preheat oven to 450 degrees F. Combine cherries, orange juice, thyme, paprika and salt in a 9x13-inch baking pan. Roast, stirring 3 or 4 times, until the cherries are starting to break down and the liquid has thickened, 35 to 45 minutes. Cool and store tightly covered in the refrigerator up to one week.

Serve as a condiment on a cheese tray, with grilled pork or roasted chicken or inside a toasted cheese sandwich with provolone or cheddar cheese.

Recipe from the Chilean Fresh Fruit Association


Chilean Green Grape Salsa

Ingredients

2 cups seedless green grapes, washed and stemmed

3 scallions, finely chopped, including several inches of green

2 Tbsp canned chopped green chiles

1/2 jalapeño chile, seeded and finely chopped

2 Tbsp rice wine vinegar

1 Tbsp lime juice

2tsp finely chopped fresh mint

Pinch of salt

Preparation

Pulse grapes in a food processor until coarsely chopped and remove to a bowl. Stir in scallions, green chiles, jalapeño, vinegar, lime juice, mint, and salt.

Serves: 1-1/2 cups


Ingredients

1-1/2 cups quartered fresh Chilean red seedless grapes

1 small mild red chile pepper (jalapeno)

1 tablespoon fresh lime juice

1 tablespoon honey

Pomegranate seeds (optional)

4 ounces wedge Brie cheese

6 6-inch flour tortillas

Preparation

Preheat oven to 350°F.

Combine quartered grapes, chile pepper, lime juice, honey and pomegranate seeds (if using). Stir well. Keep chilled. Upon standing the salsa generates a delicious grape “juice”.

Cut tortillas into triangles. Place on a baking sheet and bake for 8-10 minutes, until brown and crispy. Bake Brie until soft and melted about 5-8 minutes. Serve the grape salsa from a bowl or spoon it over the top of the warm brie. Created by Jill Melton MS, RD, www.jillcookshere.com

for Chilean Fresh Fruit Association

Chilean grapes are available in North America from December through May.


Ingredients

Sandwich Melt

12 slices Applewood smoked bacon, cooked crisp and chopped

1/2 stick butter, unsalted, soft

8 slices sourdough bread

3/4 pound Brie, sliced

½ pound Chilean grapes, cut in half

1 ounce arugula

To taste, salt and freshly ground pepper 1. Spread butter on one sides of each of the sliced bread. 2. Layer the un-buttered sides of 4 of the bread slices with equal amounts of Brie, chopped bacon, grapes and arugula. 3. Top with remaining bread slices, buttered sides up. 4. Cook sandwiches on a griddle until Brie has melted and the bread is golden brown on each side. 5. Slice in half and serve with the Chilean Fruit Medley Gazpacho.

Sandwich Melt 12 slices Applewood smoked bacon, cooked crisp and chopped 1/2 stick butter, unsalted, soft 8 slices sourdough bread 3/4 pound Brie, sliced ½ pound Chilean grapes, cut in half 1 ounce arugula To taste, salt and freshly ground pepper 1. Spread butter on one sides of each of the sliced bread. 2. Layer the un-buttered sides of 4 of the bread slices with equal amounts of Brie, chopped bacon, grapes and arugula. 3. Top with remaining bread slices, buttered sides up. 4. Cook sandwiches on a griddle until Brie has melted and the bread is golden brown on each side. 5. Slice in half and serve with the Chilean Fruit Medley Gazpacho. Chilean Fruit Medley Gazpacho 5 Chilean kiwifruit, peeled 1 teaspoon lemon juice ½ cup cantaloupe, peeled and chopped ½ cup Chilean Mandarin orange segments, seeded ½ cup juice from Chilean Mandarin Oranges 1 pound strawberries 2 tablespoons Agave Nectar 1 ¼ cups water

Preparation

1. Using a blender, combine kiwifruit and lemon juice and puree until chunky. Transfer to a container and set aside.

2. Rinse the blender and combine the cantaloupe, orange segments and orange juice and puree until smooth. Transfer to a container and set aside.

3. Rinse the blender and combine the strawberries, Agave Nectar and water and puree until smooth. Transfer to a container and set aside.

4. Layer the pureed fruit mixture in clear glass or bowl. Start with the kiwi chunks and then the Mandarin Cantaloupe puree and top strawberry puree.


Ingredients

4 Chorizo sausages cut into 1-½ inch pieces 1/4 pound fresh Chilean red seedless grapes 1/4 pound fresh Chilean green seedless grapes 1/2 teaspoon oregano 1/2 teaspoon thyme 1/2 cup dry red wine (Shiraz, Malbec or Merlot) 4 tablespoons butter2 tablespoons parsley, chopped

Preparation

In a non-stick skillet over medium high heat add chorizo, allowing some of the oils to come out. If needed, add a tablespoon of olive oil. Add grapes, oregano, and thyme.

Continue to brown the sausage and wilt the grapes to allow their natural juices to seep out. Grapes will start to pop, so monitor as the cook. All this should take about ten minutes.

Remove chorizo and grapes from the pan and put on a serving dish. Add wine to the pan and scrape down the bottom of the pan to release the drippings and flavoring. On low heat, reduce the wine slightly, then add the butter, one tablespoon at a time. Whisk the sauce until it reaches a rich glaze. Pour over sausage and top with parsley.

Use as a side dish, as a filling for pita, or roll into tortillas for a party snack. Created by Kelly Springer MS, RD, CDN, www.kellyschoice.org for Chilean Fresh Fruit Association Chilean grapes are available in North America from December through May.


Ingredients

1 whole wheat pita pocket, about 6 inches in diameter

2 tablespoons extra virgin olive oil, divided

4 ounces creamy goat cheese

½ cup seedless Chilean red and/or

black grape halves

1 teaspoon fresh lemon juice

½ teaspoon maple syrup

16 fresh mint leaves

Preparation

Preheat oven to 375 F. Gently slice pita in half and separate into 2 rounds. Place pita rounds on a baking sheet (insides up) and brush with 1 tablespoon olive oil. Crumble and scatter goat cheese onto the pita halves, leaving a little border of naked pita around the edges, then nestle grapes on top of, and around, the crumbled goat cheese. Bake pita pizzas for 10 minutes, or until the cheese is warm and pita is crisp. In a small bowl or little jar, whisk together 1 tablespoon olive oil, lemon juice and maple syrup. Sprinkle fresh mint leaves on top of the cooked pizzas, and drizzle with some of the maple-lemon dressing. Eat right away.

Makes 4 snack-size or 2 meal-size servings.


Ingredients

1 baguette, cut at an angle into twenty five ¼ inch slices

5 tablespoons + 2 teaspoons extra virgin olive oil

25 large (or 50 small) Chilean grapes: red, black and/or green

1 teaspoon balsamic vinegar, plus additional splashes of balsamic for serving if desired

½ pound (or 13 slices) thinly sliced prosciutto

8 ounces Burrata or fresh mozzarella

freshly ground black pepper

Preparation

Preheat oven to 350. Place baguette slices on a large baking sheet and brush each side of the bread slices with extra virgin olive oil. Toast bread in the hot oven for 5 minutes, flip and bake another 5 minutes, or until the slices are golden brown. In the meantime, warm 2 teaspoons of olive oil in a large skillet over medium-low heat. Add grapes to the pan and toss them to coat in the warm oil, cooking gently for 1-2 minutes. You want the grapes just warmed through, but still firm. Add one teaspoon of balsamic to the grapes. Divide each slice of prosciutto lengthwise into two pieces. Blot Burrata with a paper towel to remove any excess water. Place toasted baguette slices on a serving tray. Top each slice with a small scoop of Burrata and a glistening grape or two wrapped loosely in prosciutto. Top each crostini with freshly ground black pepper and a basil leaf. Drizzle on a little more balsamic, if desired. Makes 25 appetizers. Serves 6-8.


Ingredients

1/2 red onion, diced 2 Tbsp. olive oil 2 Tbsp. fresh mint, minced 2 cups fresh blueberries 1/2 cup sugar 2 Tbsp. red wine vinegar 1/2 cup apple juice 6‐8 oz. brie, sliced 16 slices of baguette, toasted optional garnish: chopped candied almonds

Preparation

Sauté onion in olive oil in a medium sauté pan until tender, about 5 minutes. Add mint, blueberries, sugar, vinegar and juice. Cook until juice reduces and sugar dissolves, 10 to 15 minutes. Let mixture cool to warm or room temperature. To assemble: Arrange baguette slices on platter. Top with a slice of brie. Spoon on blueberry compote. Serve at room temperature.

SERVES 8

NUTRIENTS PER SERVING

148 calories, 54 calories from fat, 6 gms fat, 2 gms saturated fat, 11 mg cholesterol, 190 mg sodium, 1 gm dietary fiber, 5 gms protein


Ingredients

Prep time: 15 minutes Ingredients

2 Chilean oranges

1 large firm but ripe avocado, peeled and pitted 3 tablespoons minced red onion

1 tablespoon lime juice 1 tablespoon olive oil

1/2 to 1 small jalapeno pepper, stemmed, seeded and minced Freshly ground sea salt to taste

24 baguette slices

Snipped fresh cilantro (optional)

Preparation

Cut away peel from oranges then cut fruit into 1/4-inch cubes. Cut avocado into 1/4-inch cubes. Stir together oranges, onion, lime juice, olive oil, jalapeno pepper and salt in a medium bowl. Cut avocado into 1/4-inch cubes and very lightly fold into mixture. Spoon equal amounts of mixture onto baguette slices and top with cilantro, if desired. Makes 24 appetizers.


Ingredients

4 whole kiwis, peeled and quartered

3 oz. prosciutto, thinly sliced

Preparation

Tear prosciutto into approximately 4-inch strips.

Wrap each piece around quartered kiwi.

Arrange on a serving platter. Serve chilled.

SERVES 16 pieces

NUTRIENTS PER SERVING

4 calories, 0 fat, 0 calories from fat, 0 saturated fat, 0 cholesterol, 38 mg sodium, 1 gm fiber, 1 gm protein


Ingredients

(2) 8 to 9-inch tortillas, preferably whole wheat

1 Tbsp. sugar

1/4 tsp. ground cinnamon

3/4 cup mascarpone or cream cheese

2 1/2 cups thinly sliced fresh Chilean fruit,

(including nectarines, plums and kiwi)

1/4 cup apricot jam, melted

Preparation

Preheat oven to 350°F. Sprinkle tortillas with sugar and cinnamon; place on baking sheet and bake until crisp, 10 to 12 minutes. Remove from oven. Spread with mascarpone, leaving a 1-inch border around edge. Arrange fruit on cheese. Brush with jam to create a glossy finish. To serve, with a large knife, cut pizzas into quarters; serve immediately.

SERVES 4

NUTRIENTS PER SERVING

321 calories, 144 calories from fat, 16 gms fat, 9 gms saturated fat, 48 mg cholesterol, 264 mg sodium, 1 gm fiber, 6 gm protein


Ingredients

2 ripe Chilean peaches or nectarines

1 cup Greek yogurt

1 teaspoon ground flax seed

2 tablespoons almond butter

¼ or 1/8 teaspoon ground cinnamon

pinch of ground nutmeg

½ teaspoon pure vanilla extract

½ cup fresh orange juice

optional: honey, to taste

ice cubes

toppings: 1 additional ripe peach, plum or nectarine, cut into chunks; granola; drizzled honey

Preparation

Thoroughly blend peaches, yogurt, ground flax, almond butter, cinnamon, nutmeg, vanilla and orange juice. Taste for sweetness, and add honey as desired. Toss a few ice cubes into the blender – and pulse until smoothie is chilled to your liking.

Pour smoothie into 4 bowls, top with fresh peach slices, granola and toasted almonds.

Serves 4.


Ingredients

1 whole Chilean nectarine, pit removed

¼ cup fresh raspberries

½ heaping cup Greek yogurt

1 teaspoon ground flaxseed

½ cup coconut water

optional: honey for sweetness, as needed

Preparation

Blend all ingredients, taste for sweetness and add honey to your liking. Serve immediately.

Makes 1 large or 2 small smoothies




Ingredients

1/2 ounce simple syrup

2 ounces Riesling

3/4 ounce fresh lemon juice

1 1/2 ounces pisco, preferably Quebranta ice

8 seedless grapes

Preparation

In a cocktail shaker, gently muddle the grapes until they burst. Add the remaining ingredients and enough ice to fill a rocks glass and shake well for 20 seconds. Pour the contents of the shaker into the rocks glass.


Ingredients

3 Grapes

1/2 oz. Simple Syrup

1 1/2 oz. Pisco

1 oz. Egg Whites

1 Dash of Bitters

Preparation

Muddle 3 grapes with the simple syrup. In a separate shaker, dry shake egg white. Add ice to the muddled grapes. Pour already shaken egg whites over.

Shake well, strain over ice and add 1 dash of bitters


Ingredients

Makes 6 servings

2¼ cups fresh clementine juice

4½ ounces fresh lime juice

6 ounces simple syrup

1 ½ cups club soda

Preparation

Combine the clementine juice, lime juice and simple syrup in a large shaker with ice. Shake vigorously and strain into 6 ice filled glass. Top each glass with 2 ounces club soda and stir. Garnish with a slice of clementine in the glass.


blueberry green tea smoothie

Ingredients

BLUEBERRY GREEN TEA FUSION

Bring 2 cups water to boil

Add 1 cup fresh Chilean blueberries

Boil 5 minutes. Strain. Add 2 green tea bags and steep 3-5 minutes. Drink hot or pour over ice and add honey or agave to sweeten.

BLUEBERRY GREEN TEA FUSION SMOOTHIE

1 banana

1 cup plain yogurt

3/4 cup fresh Chilean blueberrie

Zest of orange

4 ice cubes

1 cup blueberry green tea fusion (recipe above)

Preparation

Blend well and top with mint sprig. NUTRIENTS PER SERVING

Blueberry Green Tea - 8 servings each: 11 calories and 0.5 gms dietary fiber

Smoothie - 4 servings each: 80 calories, 2 gms dietary fiber, 42 mg sodium, 4 gms protein

Recipe from the Chilean Fresh Fruit Association



Ingredients

2.5 cups rolled oats

4 tablespoons unsalted butter

2 tablespoons coconut oil (optional substitution: 2 tablespoons unsalted butter)

4 tablespoons honey

3/4 cup unsweetened shredded coconut + 1 tablespoon for the top of the bars

1/2 cup coarsely chopped raw almonds

2/3 cup brown sugar, tightly packed

1/2 teaspoon kosher salt

1 large egg, whisked

1 teaspoon vanilla extract

2 cups fresh Chilean blueberries

Preparation

Toast oats on a large baking sheet in a 325 oven for 15 minutes. Remove toasted oats and leave oven on at 325 degrees.

In small saucepan, combine butter, coconut oil and honey. Warm gently until melted.

In a large mixing bowl or standing mixer, mix toasted oats, coconut, almonds, brown sugar, and salt. Stir. Add warmed coconut oil, honey, butter, egg, and vanilla extract to the dry ingredients and mix again until well integrated. Fold blueberries into the batter.

Pour mixture into a 11x7 inch baking pan lined with parchment paper. (Use your hands to firmly press the mixture into the pan. Sprinkle the extra tablespoon of coconut over the top of the bars.)

Bake for 45 minutes or until golden brown.

Let the bars fully cool in the baking dish for 2-3 hours before cutting.

 

makes 16 squares


Ingredients

2 ripe Chilean peaches or nectarines

1 cup Greek yogurt

1 teaspoon ground flax seed

2 tablespoons almond butter

¼ or 1/8 teaspoon ground cinnamon

pinch of ground nutmeg

½ teaspoon pure vanilla extract

½ cup fresh orange juice

optional: honey, to taste

ice cubes

toppings: 1 additional ripe peach, plum or nectarine, cut into chunks; granola; drizzled honey

Preparation

Thoroughly blend peaches, yogurt, ground flax, almond butter, cinnamon, nutmeg, vanilla and orange juice. Taste for sweetness, and add honey as desired. Toss a few ice cubes into the blender – and pulse until smoothie is chilled to your liking.

Pour smoothie into 4 bowls, top with fresh peach slices, granola and toasted almonds.

Serves 4.


Ingredients

1 large (or 2 small) fresh Chilean plums, sliced

4 tablespoons golden honey, divided

1 1/4 cup cornmeal

3/4 cup all-purpose flour

2 teaspoons baking powder

1 teaspoon fine sea salt

1/2 cup butter for the batter + 2 tablespoons for the pan

1 cup milk

2 eggs

for serving: butter and golden honey drizzled over the top

Preparation

Preheat oven to 425 degrees Fahrenheit.

In a medium mixing bowl, toss plum slices with 2 tablespoons honey. Let the plums and honey mingle for 20-30 minutes while you prep the rest of the cornbread.

Whisk together all dry ingredients: cornmeal, flour, baking powder + fine sea salt. Add 2 remaining tablespoons honey, ½ cup melted butter, milk, and eggs to the dry mixture. Whisk to integrate all ingredients.

Put remaining 2 tablespoons of butter in a 9-inch cast iron pan – place pan in the hot oven for 5 minutes until pan is hot and butter is melted. Carefully remove the hot pan, swirl butter around to coat the sides, then pour batter into the buttered skillet. Top with slices of fresh plum and return pan to the hot oven.

Bake for 15-20 minutes, until the cake can be tested with a toothpick and comes out clean.

Serve warm with additional butter and a generous drizzle of honey.

serves 6-8

 

 


Ingredients

1 1/4 cup granulated sugar

2 tablespoons unsalted butter, softened

3 room temperature eggs – yolks and whites separated

2 teaspoons pure vanilla extract

finely grated zest of 2 lemons

½ cup whole milk Greek Yogurt

2 ½ cups almond meal

2 teaspoons baking powder

1/8 teaspoon fine sea salt

2 ripe but firm Chilean peaches, nectarines, or plums

½ cup Chilean blueberries

For topping: confectioner’s sugar, and additional sliced peaches

Preparation

Preheat oven to 350 degrees Fahrenheit.

Using a standing mixer, or an electric hand mixer, thoroughly blend sugar, butter, egg yolks, vanilla extract, and lemon zest. Then add Greek yogurt.

In another mixing bowl, combine dry ingredients: almond meal, baking powder, and sea salt.

While the standing mixer is whirling, slowly pour dry mixture into the bowl with wet batter. Stir to combine thoroughly.

In a separate bowl, whisk egg whites until they’ve formed soft peaks. Gently fold the egg whites into the batter – don’t overmix. You’ll want streaks of egg white throughout the batter.

Thoroughly butter the sides of a 9-inch springform pan and cut a round of parchment to cover the bottom of the pan and butter that as well. Pour batter into your prepared pan. Top batter with peach slices and blueberries.

Bake for 1 hour, or until golden on top and firm in the center.

Let cool on baking rack. Dust with confectioner’s sugar before serving.


Ingredients

1 1/3 cups milk, unsweetened almond milk or unsweetened coconut milk

1/3 cup Greek yogurt

1/2 teaspoon vanilla or almond extract

1 1/2 tablespoons maple syrup

pinch of sea salt

1 cup rolled oats

1-2 fresh ripe Chilean nectarines or peaches, roasted pistachios, and flaked coconut

Preparation

In a medium bowl, whisk together milk, vanilla extract, maple syrup, and sea salt. Scoop ½ cup oats into two 8 ounce jars. Pour the sweetened milk mixture over the oats. Cover jars and refrigerate for at least 4 hours, or overnight.

In the morning, top your soaked oats with chopped stone fruit, and any other goodies you desire and you’ve got breakfast to go.

serves 2


Ingredients

1 cup rolled oats

10 dates, pitted

1/2 cup roasted and salted almond butter

1/2 cup dark chocolate chips

1/2 cup + ¼ cup fresh Chilean blueberries

½ cup unsweetened shredded coconut

Preparation

Place oats in a powerful standing blender or food processor. Pulse a few times until the oats are broken down. Add dates and almond butter. Pulse again until coarsely blended. Add dark chocolate chips and ½ cup fresh blueberries and blend thoroughly. Scoop batter into a medium mixing bowl.

Slice remaining ¼ cup blueberries into quarters. Gently fold cut blueberries into the batter.

Form superfood balls by rolling dough between your palms. Roll the balls in shredded coconut.

Refrigerate in a lidded container and eat within 2 days.

Makes approximately 15 1.5 inch balls



Ingredients

2 tablespoons turbinado/raw sugar

1/8 teaspoon ground cinnamon

1 large egg yolk, whisked

1 tablespoons water

Pre-made pie dough, rolled into eight 6-inch rounds, 1/8 inch thick

2 ripe but firm Chilean peaches

2 ripe but firm Chilean nectarines

2 ripe but firm Chilean plums

2 ripe, but firm Chilean pluots

2 tablespoons melted butter

Preparation

Preheat oven to 375.

In a small bowl, mix together sugar and cinnamon. In another bowl, whisk egg yolks with 2 tablespoons water. Set both bowls aside as you assemble your galettes.

Lay eight rounds of prepared pie dough onto two large baking sheets lined with parchment paper.

Thinly slice fruit, leaving the peels on. Arrange fruit in a circular pattern, layering slices in the center of each round of dough. Leave 1.5 inches of naked dough around the edges. Fold the edges of dough up around the fruit.

Brush crust with egg wash and drizzle melted butter onto the fruit. Then sprinkle galettes with cinnamon sugar.

Bake galettes for 35 minutes or until the fruit is juicy and the crust is golden.

 

Makes eight small galettes.


Ingredients

1 cup water

1/3 cup honey (with additional honey, to taste)

2 teaspoons pealed and chopped fresh ginger

5 cups ripe, yet firm Chilean stone fruit wedges: peaches, nectarines, plums, and/or pluots (with skins intact)

Preparation

Combine water, honey and ginger in a medium saucepan over medium high heat. Bring to a simmer. Add fruit wedges, toss to coat, cover pan. Allow stone fruit to gently simmer (stirring occasionally) for about 5 minutes, or until the fruit is tender but still retains its shape.

Taste for sweetness and stir in additional honey, if you desire.

Transfer compote to a lidded container, let it cool to room temperature, then refrigerate.

Serve compote with granola and yogurt for a delightful breakfast or over vanilla ice cream for a luscious dessert.

Makes 4 cups ~ Compote is best eaten within a week.


Ingredients

3 cups fresh Chilean red seedless grapes

2 teaspoons olive oil

1/8 teaspoon salt

2 cups 2% plain Greek yogurt

2 tablespoons honey

2 teaspoons orange zest

1-1/2 cups granola of choice

Preparation

Preheat oven to 425°F. Toss grapes with oil and salt and arrange in a single layer on a baking sheet. Roast until the grapes have begun to burst, about 10-15 minutes. Stir together yogurt, honey and orange zest. Divide yogurt among serving bowls and top with granola and roasted grapes.

Created by Matthew Kadey MSc., RD, www.mattkadey.com for Chilean Fresh Fruit Association

Chilean grapes are available in North America from December through May.


Ingredients

1 cup granola

3 5oz. low-fat orange yogurt cartons

4 cups fresh blueberries

Preparation

Divide and layer ingredients into four glasses, starting with granola, blueberries then yogurt. Repeat. Garnish with fresh orange zest. Great for breakfast or an afternoon snack.

SERVES 4 (2 cup servings)

NUTRIENTS PER SERVING

302 calories, 36 calories from fat, 4 gms fat, 3 gms saturated fat, 9 mg cholesterol, 61 mg sodium, 5 gms dietary fiber, 6 gms protein Recipe from the Chilean Fresh Fruit Association


Ingredients

3 1/2 cups water

Pinch of sea salt

2 cups rolled oats

1/3 cup whole milk (unsweetened almond milk would also be delicious here)

1 cup fresh Chilean blueberries

1/2 cup toasted pecans

Maple syrup

Heavy cream

Preparation

Place water and salt in a medium saucepan over high heat. When the water is boiling, stir in oats. Let the liquid return to a boil, then reduce flame to allow oats to cook at a hearty simmer for 10 minutes uncovered, stirring regularly. After 10 minutes of cooking, add milk to the nearly cooked oats. Stir, then allow the oatmeal to cook another 2 minutes. Finally, turn off the flame and let the oatmeal rest for 2 minutes before serving. Scoop creamy oatmeal into 4 bowls, top with fresh Chilean blueberries, pecans, and drizzle on maple syrup and heavy cream to your liking. Serves 3-4


Ingredients

2 cups biscuit mix

1/4 cup sugar, plus more for sprinkling

1/2 cup milk

1 cup fresh Chilean blueberries

1 stick of butter

Cream for brushing on top before baking

Preparation

Preheat oven to 375°F. Lightly grease a large baking sheet. In a medium-sized bowl, combine biscuit mix and sugar. Add butter chunks and mix in with fingers or a fork until small pieces are formed. With a wooden spoon, stir in milk until mixture forms a ball. On a lightly floured board, flatten dough. Pat or roll out dough to make a 14 X 7-inch rectangle. Scatter 1-1/2 cups of blueberries over half of the dough (in a 7-inch square). Fold over remaining half of the dough, adding remaining blueberries to the top. Gently press to a uniform thickness. Cut dough in 4 squares (3-½ inches each). Cut each square diagonally in one direction to make 8 scones, or cut diagonally again to make 16 mini-scones. Arrange scones on a prepared baking sheet, brush with cream and sprinkle with sugar. Bake in upper third of oven until browned on top, 8 to 10 minutes. Serve warm.

Recipe courtesy of U.S. Highbush Blueberry Council

Chilean blueberries are available in North America from November/December through March/April.

YIELD: 8 scones (or 16 mini-scones)


Ingredients

5 ounces cream cheese, softened 5 tablespoons packed brown sugar ¼ teaspoon vanilla extract 10 thick slices sourdough bread 7 ½ ounces fresh Chilean blueberries 7 ½ fluid ounces eggs 1 ¾ cup whole milk 2 teaspoons vanilla extract 1 teaspoon cinnamon ¼ teaspoon salt 1 teaspoon vegetable oil 1 teaspoon butter

Preparation

In a bowl, stir together the cream cheese, sugar, and vanilla. Spread 1 tablespoon of the mixture onto each bread slice. Top half of the bread slices with blueberries; cover with the remaining bread. In a bowl, beat the eggs until frothy. Whisk in the milk, vanilla, cinnamon, and salt. Transfer to a shallow pan. Soak one or two sandwiches on both sides. In a skillet, heat the butter and oil over medium heat. Add the soaked sandwiches to the pan without crowding and fry, turning once, until golden brown, about 5 minutes. Repeat with the remaining sandwiches. Cut the sandwich diagonally and plate both halves. Serve with confectioners’ sugar or syrup.

Serves 4 to 6


Ingredients

2 1/2 cups unsweetened almond milk 1/2  cup chia seeds 3 tablespoons maple syrup 1 teaspoon pure vanilla extract Pinch sea salt Fresh Chilean blueberries

Preparation

In a 1-quart mason jar, combine almond milk, chia seeds, maple syrup, vanilla extract and sea salt. Whisk all ingredients thoroughly, making sure that every little chia seed at the bottom of the jar becomes well integrated. Cover and refrigerate. After 30 minutes, give the jar a few good shakes to stir the ingredients. Repeat after another 30 minutes, then let the chia pudding continue to thicken in the fridge for 3 hours or overnight. Note: if your pudding ends up being a little thick for your liking, feel free to add a little more almond milk until you have the silky consistency you’re looking for. In the morning, scoop chia pudding into individual jars, top with fresh Chilean blueberries and enjoy!

Serves 4


Ingredients

Makes one 9-by-5-inch loaf 1 1/2 cups all-purpose flour 1 cup sugar 1 teaspoon baking soda 1/2 teaspoon salt 3 ripe well-mashed bananas 1/2 cup vegetable oil 1/4 cup milk 1/4 cup honey 2 eggs, lightly whisked together 1 tablespoon poppy seeds 1 pint (6 ounces) fresh Chilean blueberries Butter and flour a 9-by-5-inch loaf pan. Preheat the oven to 350°F.

Preparation

In a bowl, mix the flour, sugar, baking soda, and salt together. In a separate bowl, mix together the bananas, oil, milk, honey, eggs, and poppy seeds. Combine both bowls together, mixing until just combined. Gently fold in the blueberries. Pour the batter into the loaf pan and bake until a tester inserted in the center comes out clean, about 1 hour and 10 minutes. Let the bread cool in the pan, then remove from the pan and slice.

Recipe courtesy of: Chef Jon Clemens The Porch Restaurant and Bar, Sacramento, CA


blueberry alpine pancake

Ingredients

1 Tbsp. margarine

nonstick cooking spray

1 large whole egg

1 large egg white

1/2 cup all-purpose flour

1/2 cup skim milk

1 tsp. vanilla extract

1 Tbsp. granulated sugar

1/2 tsp. ground nutmeg

1/2 tsp. salt

1 cup fresh Chilean blueberries

1/2 fresh lemon

1/4 cup confectioner’s sugar

Preparation

Position rack in lower third of oven and preheat to 425°F for 10 minutes. Add margarine and a 5-second spray of cooking spray to a 9-inch or 10-inch pie pan or iron skillet; place in oven to melt margarine. In a large bowl, whisk together whole egg and egg white. Then, whisk in flour, milk, vanilla, sugar, nutmeg and salt. Stir in blueberries. Pour batter into preheated pan and return to oven; bake for 15 to 20 minutes, until edges are puffed and golden brown. Remove from oven; squeeze juice from half fresh lemon over entire surface of pancake and sift confectioner's sugar over all. Cut into wedges and serve hot. SERVES 6

NUTRIENTS PER SERVING

117 calories, 27 calories from fat, 3 gms fat, 2 gms saturated fat, 41 mg cholesterol, 235 mg sodium, 1gm dietary fiber, 4 gms protein


Ingredients

SALSA:

¼ cup minced red onion

fresh juice of ½ Chilean orange

1 tablespoon sherry vinegar

sea salt

2 Chilean oranges

½ Chilean lemon

1 minced jalapeno, stem and seeds removed

½ cup coarsely chopped cilantro leaves

1 ripe avocado, cubed

 

FISH TACO FIXINGS:

1 pound tilapia, snapper, or other white fish

1 tablespoon olive oil

warm corn tortillas

salt

shredded green cabbage

crème fraiche

hot sauce

1 Chilean orange, sliced into wedges for serving

Preparation

In a medium mixing bowl, toss minced onion with orange juice, vinegar and a pinch or two of sea salt. Set aside for 10-15 minutes allowing the onions to macerate.

Remove pith and peel from oranges. Remove segments of orange, then cut the segments into bite-sized pieces. Add the orange to the macerated onion.

Leaving the peels on, slice lemons into quarters, then slice the halves into lovely ultra-thin slices, removing any seeds. Add lemon slices to the salsa bowl. (The lemon slices, with their peels intact, add a wonderful bite to the salsa.) Add jalapeno and cilantro to the salsa. Toss all ingredients, adding additional sea salt to taste.

Cover salsa and refrigerate while preparing your fish tacos. (Just before serving, add cubes of avocado. Toss to coat.)

While your salsa is chilling, season fish with sea salt and brush with olive oil. Grill fish on a high heat gas grill (or in your broiler). For thin fish fillets you’ll only need a few minutes of cooking per side.

Divide grilled fish among the warm tortillas. Top with citrus salsa, a little shredded cabbage and crème fraiche. Squeeze on a little additional fresh orange juice. Enjoy!

Serves 4


Ingredients

1-2 fresh Chilean plums, sliced into wedges

1 cooked skinless/boneless chicken breast, shredded

2 cups cooked brown rice

¾ cup lightly toasted pecans

1 cup thinly sliced fennel bulb

¼ cup extra virgin olive oil

3 tablespoons sherry vinegar

sea salt and freshly ground black pepper

1/3 cup chopped fresh tarragon leaves

2/3 cup chopped fresh flat leaf parsley

juice of one lemon

Preparation

Place plums, shredded chicken, cooked brown rice, diced fennel, and toasted pecans in a serving bowl or platter.

Whisk together olive oil, vinegar, with a pinch of sea salt and a few grinds of pepper. Pour dressing over the salad and toss everything to coat. Add the fresh herbs and give everything another toss. Squeeze the juice of 1 lemon over the salad, and toss again. Season liberally with sea salt and freshly ground black pepper to taste.

Eat right away, or pack some of this salad in a lidded container to take to lunch or to a potluck.

serves 2 as a main, 4 as a side

 


Ingredients

1 sweet potato peeled and cut into bitesize chunks, yielding 1 ½ cups

1 tablespoon melted coconut oil

sea salt flakes

1.5 tablespoon roasted walnut oil

1.5 tablespoons apple cider vinegar

2 teaspoons maple syrup

black pepper

6 cups arugula

1 cup fresh Chilean grapes, cut into halves

1/3 cup toasted walnut halves

¼ cup red onion slices

1 avocado, diced

Preparation

Preheat oven to 400 degrees Fahrenheit.

Place sweet potato chunks on a sheet pan, toss with melted coconut oil and a pinch of sea salt. Roast for 15-20 minutes, or until tender when poked with a fork. Set aside to cool to room temp.

While your sweet potatoes are cooling, prep the dressing by whisking together walnut oil, apple cider vinegar, maple syrup, a pinch or two of salt, and generous grind of black pepper.

In a large salad bowl or platter, scatter arugula, grapes, toasted walnuts, onion, avocado, and sweet potato. Drizzle on the dressing, toss to coat, season with additional salt and pepper, and serve right away.

Serves 2 as a main, 4 as a side dish


Ingredients

1 cup dry lentils

fine sea salt

1 shallot (1/3 cup) minced

½ cup peeled and diced carrot

1 rib celery, diced

1 cup fresh Chilean grapes, washed, stemmed, and cut into quarters

4 tablespoons extra virgin olive oil, divided

1 teaspoons red wine vinegar

2 tablespoons freshly squeezed orange juice

1 teaspoon golden honey

2 tablespoons crumbled feta cheese

1 bunch mint, leaves torn or coarsely chopped yielding ½ cup

freshly ground black pepper

Preparation

In a small saucepan, simmer lentils in 4 cups of water, and ½ teaspoon fine sea salt, for 25 minutes, or until lentil are tender, but not mushy. Drain off any excess water when lentils are cooked to your liking.

In a medium skillet over medium heat, gently sauté shallot, carrot, and celery with 2 tablespoons of olive oil and a generous pinch of salt. Cook al dente.

Prep the dressing: whisk together 2 remaining tablespoons olive oil, red wine vinegar, orange juice, and honey, and a pinch of salt.

Strain cooked lentils and add them to the skillet.

Transfer lentil salad to a serving platter or bowl. Pour on the dressing and toss to coat. Scatter over the salad: cut grapes, feta, mint and a nice grind of black pepper. Season with additional salt to taste.

Serves 4-6 as a side dish


Ingredients

Makes 1-1/2 cups

4 cups fresh Chilean cherries, pitted and halved

1/2 cup orange juice

1 tablespoon chopped fresh thyme or 1/2 teaspoon dried

1/2 teaspoon smoked paprika

1/4 teaspoon salt

Preparation

Preheat oven to 450 degrees F. Combine cherries, orange juice, thyme, paprika and salt in a 9x13-inch baking pan. Roast, stirring 3 or 4 times, until the cherries are starting to break down and the liquid has thickened, 35 to 45 minutes. Cool and store tightly covered in the refrigerator up to one week.

Serve as a condiment on a cheese tray, with grilled pork or roasted chicken or inside a toasted cheese sandwich with provolone or cheddar cheese.

Recipe from the Chilean Fresh Fruit Association


Ingredients

12 slices Applewood smoked bacon, cooked crisp and chopped

1/2 stick butter, unsalted, soft

8 slices sourdough bread

3/4 pound Brie, sliced

1/2 pound Chilean grapes, cut in half

1 ounce arugula

To taste, salt and freshly ground pepper

Preparation

1. Spread butter on one sides of each of the sliced bread. 2. Layer the un-buttered sides of 4 of the bread slices with equal amounts of Brie, chopped bacon, grapes and arugula.

3. Top with remaining bread slices, buttered sides up.

4. Cook sandwiches on a griddle until Brie has melted and the bread is golden brown on each side.

5. Slice in half and serve.


Ingredients

Blueberry Compote

½ cup fresh Chilean blueberries (divided in two)

1 tablespoon white sugar

1 tablespoon water

Combine 1/4 cup of the blueberries, the sugar, and water in heavy small saucepan. Simmer over medium heat until the berries burst, stirring often, about 5 minutes.

Fold in the remaining berries. Cook until the compote coats the back of a spoon, stirring often, about 8 minutes. Cover and keep warm.

Smoked Salmon

1 (12-inch) untreated cedar planks

1 tablespoon vegetable oil

1 tablespoon1 grainy mustard

1 ½ tablespoons brown sugar

1 tablespoon chopped green onions

1/2 teaspoon minced garlic

1 pound salmon fillet, skin removed

Preparation

Soak the cedar plank for at least 1 hour in warm water. Keep it soaked longer if time permits. In a shallow dish, stir together the oil, mustard, sugar, onions, and garlic. Place the salmon fillet in the marinade and turn to coat. Cover and marinate for at least 15 minutes, or up to 1 hour. Preheat the grill to medium heat. Place the plank on the grate. The board is ready when it starts to smoke and crackle just a little. Place the salmon fillet onto the plank and discard the marinade. Cover, and grill for about 20 minutes. The fish is done when you can flake it with a fork. It will continue to cook after you remove it from the grill. Slice the salmon into 2-ounce portions. Serve each one with 1 tablespoon warm compote.

Serves 6 (2-ounce servings)




Ingredients

Pretzel Sticks

Toothpicks

Green or Red Seedless Grapes

Cubes of  Cheese

Preparation

Place a cheese square and a grape in a pretzel or on a toothpick. Make several and put them on a plate and enjoy an easy snack.


Preparation

In a small bowl, beat cream cheese and confectioners' sugar until smooth; fold in whipped topping. Spread over tops of heart-shaped sugar cookies. Arrange blueberries, cut grapes in heart shape. Refrigerate for 1 hour or until chilled.


Ingredients

1 cup fresh Chilean grapes, washed, stemmed and cut into halves

3 cups white grape juice or lemonade

Preparation

Place cut grapes in popsicle mold. Pour the grape juice over the grapes. Pop in the sticks and freeze until solid.


Ingredients

6 cups fresh Chilean grapes

2 tablespoons fresh lemon juice

¼ - ½ cup sugar

Preparation

Preheat oven to lowest setting – 150-175 Fahrenheit.

Wash and de-stem fresh grapes. Blend grapes in a blender then transfer puree to a medium saucepan. Stir in fresh lemon juice and ¼ cup sugar. Warm mixture over medium heat and whisk until sugar has dissolved. Taste, and add more sugar as desired, depending on the natural sweetness of the fruit.

Pour puree in an even layer onto a 11x17inch baking sheet lined with a parchment paper.

Place baking sheet in the warm oven for 6-8 hours, or until grape puree is no longer wet to the touch. Let cool and the leathery texture will emerge.

Cut fruit leather in half lengthwise, (while it’s still on the parchment paper), then cut into 1-inch-wide strips. Roll the fruit leather and store in an airtight container.


Ingredients

1 cup rolled oats

10 dates, pitted

1/2 cup roasted and salted almond butter

1/2 cup dark chocolate chips

1/2 cup + ¼ cup fresh Chilean blueberries

½ cup unsweetened shredded coconut

Preparation

Place oats in a powerful standing blender or food processor. Pulse a few times until the oats are broken down. Add dates and almond butter. Pulse again until coarsely blended. Add dark chocolate chips and ½ cup fresh blueberries and blend thoroughly. Scoop batter into a medium mixing bowl.

Slice remaining ¼ cup blueberries into quarters. Gently fold cut blueberries into the batter.

Form superfood balls by rolling dough between your palms. Roll the balls in shredded coconut.

Refrigerate in a lidded container and eat within 2 days.

Makes approximately 15 1.5 inch balls





Ingredients

2 cups chopped mixed Chilean stone fruit such as peaches, nectarines, plums, pluots, and/or apricots

2 tablespoons finely chopped red onion

2 tablespoons fresh lime juice

3 tablespoons fresh orange juice

1/2 cup chopped cilantro

pinch of sea salt to taste (use chip to taste – has a lot of salt)

optional: 1-2 jalapeno/s finely chopped

 

Preparation

Combine all ingredients in a medium mixing bowl. Adjust seasoning as desired, adding a bit more salt, lime juice or jalapeno to your liking. If you’re serving the salsa with chips, dip one in to taste for seasoning. (For example: If your chips are super salty, your salsa will need less salt).

Try serving the salsa on fish tacos or with grilled chicken breasts for a real treat!


Ingredients

Makes 1-1/2 cups

4 cups fresh Chilean cherries, pitted and halved

1/2 cup orange juice

1 tablespoon chopped fresh thyme or 1/2 teaspoon dried

1/2 teaspoon smoked paprika

1/4 teaspoon salt

Preparation

Preheat oven to 450 degrees F. Combine cherries, orange juice, thyme, paprika and salt in a 9x13-inch baking pan. Roast, stirring 3 or 4 times, until the cherries are starting to break down and the liquid has thickened, 35 to 45 minutes. Cool and store tightly covered in the refrigerator up to one week.

Serve as a condiment on a cheese tray, with grilled pork or roasted chicken or inside a toasted cheese sandwich with provolone or cheddar cheese.

Recipe from the Chilean Fresh Fruit Association


Ingredients

12 slices Applewood smoked bacon, cooked crisp and chopped

1/2 stick butter, unsalted, soft

8 slices sourdough bread

3/4 pound Brie, sliced

1/2 pound Chilean grapes, cut in half

1 ounce arugula

To taste, salt and freshly ground pepper

Preparation

1. Spread butter on one sides of each of the sliced bread. 2. Layer the un-buttered sides of 4 of the bread slices with equal amounts of Brie, chopped bacon, grapes and arugula.

3. Top with remaining bread slices, buttered sides up.

4. Cook sandwiches on a griddle until Brie has melted and the bread is golden brown on each side.

5. Slice in half and serve.


Ingredients

8 Italian bread slices

8 ounces Gorgonzola, crumbled

1/2 cup blueberries

1 Gala apples, thinly sliced

8 ounces thinly sliced ham

1 cup arugula

2 Tbsp. red pepper jelly

2 Tbsp. olive oil

Preparation

Layer 4 bread slices evenly with Gorgonzola, blueberries, apples, ham, and arugula. Spread 1 1/2 tsp. pepper jelly on 1 side of each of the remaining 4 bread slices; place bread slices, jelly sides down, on top of arugula. Brush sandwiches with olive oil. Cook sandwiches, in batches, in a preheated panini press or grill pan 2 to 3 minutes or until golden brown.

Thinly sliced smoked turkey may be substituted.

SERVES 4

NUTRIENTS PER SERVING

450 calories, 19 gms fat, 171 calories from fat, 9 gms saturated fat, 57 mg cholesterol, 1,507 mg sodium, 24 gms protein, 4 gms dietary fiber





Ingredients

2 tablespoons turbinado/raw sugar

1/8 teaspoon ground cinnamon

1 large egg yolk, whisked

1 tablespoons water

Pre-made pie dough, rolled into eight 6-inch rounds, 1/8 inch thick

2 ripe but firm Chilean peaches

2 ripe but firm Chilean nectarines

2 ripe but firm Chilean plums

2 ripe, but firm Chilean pluots

2 tablespoons melted butter

Preparation

Preheat oven to 375.

In a small bowl, mix together sugar and cinnamon. In another bowl, whisk egg yolks with 2 tablespoons water. Set both bowls aside as you assemble your galettes.

Lay eight rounds of prepared pie dough onto two large baking sheets lined with parchment paper.

Thinly slice fruit, leaving the peels on. Arrange fruit in a circular pattern, layering slices in the center of each round of dough. Leave 1.5 inches of naked dough around the edges. Fold the edges of dough up around the fruit.

Brush crust with egg wash and drizzle melted butter onto the fruit. Then sprinkle galettes with cinnamon sugar.

Bake galettes for 35 minutes or until the fruit is juicy and the crust is golden.

 

Makes eight small galettes.


Ingredients

1.5 pounds fresh ripe Chilean peaches or nectarines (approximately 3 large pieces of fruit)

zest and juice of one lemon

1/2 cup whole milk Greek yogurt

3-5 tablespoons light agave nectar

Preparation

Remove pits then coarsely chop peaches and/or nectarines (leaving the skins on) and place cut fruit in a food processor. Add lemon zest and juice, then puree the fruit for 2 minutes until it’s smooth yet speckled with little flecks of rosy skin. Add Greek yogurt and 3 tablespoons of agave nectar. Blend all ingredients and taste for sweetness - depending on the natural sweetness of the fruit - feel free to add additional agave nectar as desired.

Transfer yogurt-fruit mixture to an ice cream maker and freeze as per the manufacturer’s instructions. (Or if you don’t have an ice cream maker, you can pour your yogurt-fruit mixture into a freezer-safe dish, then transfer the dish to your freezer. Whisk the yogurt blend vigorously after 45 minutes of freezing to break up any ice particles. Keep whisking the mixture every 30 minutes for 2 to 3 hours, or until frozen.)

 

Store the frozen yogurt in a lidded container in your freezer.

Serving tip: let the frozen yogurt soften a bit at room temperature before eating.

Makes approximately 1 pint.


Ingredients

YIELD: 18 muffins

2-2/3 cups flour

1/2 cup cocoa powder

2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

8 tablespoons unsalted butter, cubed and softened

1/2 cup white sugar

1/2 cup brown sugar

2 large eggs

2 teaspoons vanilla

1- 3/4 cups plain fat-free or plain Greek yogurt

1-1/4 cups fresh Chilean cherries, pitted and chopped

1-1/4 cups chocolate chips (about 6 ounces by weight)

Baking spray or paper liners

Preparation

Preheat oven to 375°F. Line muffin tin with paper liners or spray with nonstick baking spray. In a large bowl, mix flour, cocoa powder, baking powder, baking soda, and salt; set aside.

In the bowl of electric mixer with paddle attachment, cream butter and sugars on medium speed until fluffy, about 3 minutes. Add eggs one at a time and vanilla. Mix until well combined. Reduce speed to low; alternate flour mixture and yogurt until incorporated. Remove bowl from mixer, gently fold in cherries and chocolate by hand. Divide batter among muffin tins using a cookie scoop. Batter is very thick. Bake 15-20 minutes, rotating half way through. Test muffin by inserting skewer in the center. Skewer should come out clean. Let cool for 5 minutes before removing from pan.

Recipe from the Chilean Fresh Fruit Association


Ingredients

Makes 8 servings

1 tablespoon unsalted butter, softened

1 ¼ cups milk

6 tablespoons sugar

2 tablespoons kirsch

1 tablespoon vanilla extract

6 eggs

Kosher salt, to taste

¾ cup flour

3 cups fresh Chilean cherries, pitted or unpitted

Confectioners' sugar, for dusting

Preparation

Heat oven to 425 degrees F. Grease a 9-inch cast-iron skillet or baking dish with butter; set aside. Combine milk, sugar, kirsch, vanilla, eggs, and salt in a blender. Blend for a few seconds to mix ingredients, then add flour and blend until smooth, about 1 minute.

Pour batter into buttered skillet, then distribute cherries evenly over top. Bake until a skewer inserted into batter comes out clean and a golden brown crust has formed on top and bottom, about 30 minutes. Dust with confectioners' sugar before serving.


Ingredients

Makes about 8 pops for every 9-inch crust

5 to 6 cups (2-1/2 to 3 pounds) fresh Chilean cherries, pitted

1/2 cup water

2 tablespoons fresh lemon juice

2/3 cup granulated sugar

4 tablespoons cornstarch

1/4 teaspoon almond extract Pie dough (purchased or your favorite recipe) for one 9-inch pie crust, rolled and cut into desired shapes

Preparation

To make the filling: In a saucepan over medium heat, combine cherries, water, lemon juice, sugar and cornstarch. Bring to a boil; reduce heat to low and cook, stirring frequently, for about 10 minutes. Stir in almond extract. Cool slightly before using.

To assemble pops, on baking sheets: Heat oven to 375 degrees F. On half of cut pie crust shapes, place lollipop sticks so one end lines up with the middle of each and press lightly. Add a spoonful of filling in the center, being careful not to add too much. Top with top halves of cut pie crust shapes, crimp the edges to seal and brush tops with egg white. Bake 12 to 15 minutes or until tops start to brown. Remove from oven, transfer carefully to wire racks and cool.

Note about filling: Use leftover filling for a small pie, as a topping for ice cream and cake or swirl into plain yogurt.



Ingredients

24 ounces dark chocolate (chopped) or melting wafers

1 1/4 cup fresh, firm Chilean blueberries

1 cup whole raw almonds

Preparation

Slowly melt chocolate in a double boiler, or in the microwave, stirring regularly. While the chocolate is melting, line a large baking sheet with parchment paper. Pour melted chocolate onto the parchment, in a layer approximately 1/4 - 1/2 inch thick. Wait 2 minutes for the chocolate to cool a smidge, then sprinkle almonds and Chilean blueberries onto the melted chocolate. Transfer the baking sheet to the fridge for 40 minutes, allowing the chocolate to firm completely. Break the chilled chocolate bark into rough pieces with your hands. Store in a lidded container at room temp and eat within two days.


Ingredients

3/4 cups fresh Chilean blueberries

1/4 cup tap water

1/8 cup granulated sugar

6 tablespoons butter, softened

3 cups confectioner’s sugar, sifted

2 tablespoons heavy cream

Approximately 6 drops red food coloring, if desired

Batch of 12 vanilla cupcakes, cooled to room temp

1/4 cup blueberries for garnish

Preparation

Place blueberries, water and granulated sugar in a small saucepan. Simmer for 6-8 minutes stirring regularly. As the blueberries warm and soften, smash them with the back of a spoon while they cook. After cooking, strain the blueberry sauce through a fine-mesh sieve, again using the back of a spoon to pulverize the sauce and push it through the strainer. Transfer strained blueberry sauce to a lidded container and cool in the refrigerator until thoroughly chilled. (You can make this sauce and store it in the fridge up for to two days before you make the frosting.) In a standing mixer with the paddle attachment, or in a large mixing bowl with a hand mixer, blend butter and confectioner’s sugar. Slowly drizzle in cream, then add 2 tablespoons of blueberry syrup. (Save any remaining syrup to use on your morning oatmeal). Finally add red food color one drop at a time until desired color is reached. Top cupcakes with blueberry frosting and add a few of fresh blueberries to each cupcake for the final touch!


Ingredients

1 1/2 cups green Chilean grapes

1 1/2 cups red Chilean grapes

3 cups granulated sugar

3 cups tap water

3 cups ultrafine granulated sugar

1/2 cup white granulated sugar

Preparation

Wash and thoroughly dry all grapes. Set aside. Make a simple syrup by bringing water and ultrafine sugar just to a simmer in a medium saucepan. Stir until sugar has dissolved completely. Let syrup cool completely, then add grapes to the syrup and stir to coat. Refrigerate grapes in the syrup overnight. The following day, drain grapes and use paper towels to blot the simple syrup clinging to the skins. (Save drained simple syrup for mixing cocktails or homemade sodas. Store in a lidded container in the fridge.) Line a large baking sheet with wax paper. Liberally, sprinkle ½ cup white granulated sugar over the paper-lined baking sheet. Roll grapes in the sugar to lightly coat them with the sparkle-y sugar. Use additional sugar as needed.

Let sugared grapes dry for one hour before serving


Ingredients

1-2/3 cups flour

1/2 cup sugar, divided

6 Tbs. butter, cut into pieces

1-1/2 Tbsp. baking powder

1/4 tsp. salt

3/4 cup heavy cream, divided

4 cups fresh Chilean blueberries

1-1/2 lbs. (6 medium) ripe Chilean nectarines, pitted and cut in eights

Preparation

Preheat oven to 350° F.

In the bowl of a food processor, combine flour, 1/4 cup of the sugar, butter, baking powder and salt. Pulse until the mixture resembles coarse crumbs. Set aside 1 Tbs. of the cream. Add the remaining cream to flour mixture; process until dough starts to form a ball, scraping sides of bowl as needed. Turn dough out onto a lightly floured surface; gently pat it together. Divide dough into eight 2-inch balls; flatten into rounds; wrap and refrigerate at least 20 minutes. In a shallow 2-1/2 quart baking dish, combine blueberries, nectarines and 3 Tbs. of the sugar. Arrange dough rounds on top. Brush rounds with reserved cream; sprinkle with remaining 1 Tbs. sugar. Bake until the filling bubbles and the topping has browned, about 50 minutes. Serve warm with ice cream, if desired.

SERVES 8

NUTRIENTS PER SERVING

346 calories, 13 gms fat, 113 calories from fat, 8 gms saturated fat, 38 mg cholesterol, 141 mg sodium, 5 gms protein and 4 gms dietary fiber


Ingredients

1 cup fresh sweet Chilean cherries

1 cup fresh Chilean raspberries or blueberries

1 cup chopped fresh or canned pineapple

1 cup low-fat vanilla or lemon yogurt

1 medium sliced banana

1/3 cup chopped dates

1/4 cup sliced, toasted almonds

Preparation

Set aside 4 whole Chilean cherries. Remove the pits and slice the remaining cherries in half. In tall or stemmed glasses, layer the cherries, pineapple, raspberries, yogurt, banana and dates. Sprinkle the almonds on top and garnish with a whole, sweet cherry.

SERVES 4

NUTRIENTS PER SERVING

208 calories, 5g protein, 4g fat, 18% calories from fat, 41g carbohydrate, 4mg cholesterol, 4g fiber, 39mg sodium


Ingredients

2 frozen puff pastry sheets, thawed

1 cup fresh blueberries

CUSTARD

2 cups whole milk

1/2 cup sugar

1 orange, zest finely grated and juice strained

4 large egg yolks

1/4 cup cornstarch

Pinch of salt

1/2 tsp. vanilla

GARNISH

orange zest in strips

1/2 cup orange marmalade

Preparation

Preheat oven to 400°F.

Lightly roll out each puff pastry sheet to a 9”x12” rectangle on a floured surface. Cut each sheet into 12 3x3-inch squares. Grease two 12-hole mini muffin pan cups. Place one pastry square into each cup. Prick the bottoms several times with a fork. Bake for 20 minutes or until golden brown and pastry is cooked completely. Remove from pans while warm. Transfer to a cooling rack. Cool before filling.

Orange Custard: In a medium, heavy saucepan, combine the milk, sugar, orange zest and juice. Bring to a gentle boil over medium heat, whisking to dissolve the sugar. Remove from the heat. In a medium bowl, whisk together the egg yolks and cornstarch until pale yellow, about 2 minutes. Slowly add 1/2 cup of the hot milk mixture to the egg yolks, whisking constantly until smooth. Add the egg yolk mixture to the pan of hot milk and whisk to combine. Return to medium heat and cook, stirring constantly with a metal spoon until the mixture thickens enough to coat the back of the spoon, about 3 minutes. Remove from the heat. Add salt and vanilla. Chill well before using.

To assemble: Arrange tart shells on a tray, spoon in custard. Top with fresh blueberries. Heat marmalade in a small saucepan. Push marmalade through a strainer into a bowl. Lightly paint blueberry tops with marmalade. Top with orange zest. Serve chilled. Best when served within 12 hours.

SERVES 24 (mini tarts)

NUTRIENTS PER SERVING

87 calories, 27 calories from fat, 3 gms fat, 1 gm saturated fat, 37 mg cholesterol, 23 mg sodium, 1 gm fiber, 2 gms protein.


Ingredients

1-1/3 cups flour

2/3 cup cornmeal

2 tsp. baking powder

1-1/2 tsp. salt

1-1/4 sticks butter, softened

1 cup sugar

6 Tbsp. vegetable oil

2 eggs

1 Tbsp. vanilla

1 cup ricotta cheese

1/3 cup yogurt

1-1/2 cups fresh blueberries

4 plums, sliced and pitted

GLAZE

2 cups fresh orange juice

Preparation

Preheat oven to 350°F. Butter six 4-inch sized cake pans or two extra large muffin pans. Mix together first 4 dry ingredients together. Set aside. Using an electric mixer, beat butter with sugar until creamy. With mixer running, add eggs, oil and vanilla. Beat in flour mixture just until blended. Add ricotta and yogurt on low, just to blend. Pour half of batter into prepared pans. Sprinkle with half of fruit. Spoon the remaining batter on top of fruit, then place the remaining fruit on top.

Bake cakes for 30 minutes or until the tops are golden brown and a tester inserted comes out clean. Cool on rack.

To make glaze, reduce orange juice to 3/4 cup in a sauté pan. Drizzle over cakes.

Serve at room temperature.

SERVES 8

NUTRIENTS PER SERVING

446 calories, 23 gms fat, 207 calories from fat, 9 gms saturated fat, 80 mg cholesterol, 590 mg sodium, 12 gms dietary fiber, 7 gms protein.


Ingredients

PANNA COTTA 1 tsp. unflavored gelatin

1 Tbsp. cold water

3 Tbsp. granulated sugar

1 cup half-and-half

1/4 tsp. vanilla extract

1 tsp. Matcha green tea

MERINGUE

4 large egg whites

1/2cup icing or superfine sugar

COMPOTE

2 large fresh Chilean nectarines

3/4 cup sweet dessert wine

1/2 cup granulated sugar

1 cup fresh Chilean blueberries and raspberries

Mint leaves, for garnish

Preparation

Panna Cotta: Soften gelatin in 1 tablespoon cold water. In small saucepan over medium heat, heat and stir sugar and half-and-half until sugar dissolves. Whisk in softened gelatin and vanilla extract. In small bowl, whisk tea with 2 tablespoons sugar mixture until smooth. Mix together with remaining hot sugar mixture; strain and divide among 4 ramekins or custard cups (2/3-cup). Cover with plastic wrap and chill in refrigerator until gelatin sets, at least 2 hours.

Meringue: Beat egg whites in large bowl on medium speed until soft peaks form. Then, very gradually add icing sugar, 1 tablespoon at a time, beating on high speed until very stiff. Turn into pastry bag with plain tip and pipe 3-inch dollops onto baking sheet lined with parchment. Bake at 225°F for 1-1/2 to 2 hours until dry. Cool.

Compote: Blanch and peel nectarines; cut into 1/4-inch wedges. Place in 3-quart saucepan; add wine and sugar. Simmer on low heat, stirring occasionally, for about 2 minutes. Remove from heat; immediately transfer to a bowl and add blueberries, tossing to combine. Cool completely.

To assemble: Divide Compote and spoon onto 4 individual dessert plates. Unmold and place a Panna Cotta on top of each. Top with meringue and garnish with mint leaves. Serve cold or at room temperature. SERVES 4


Ingredients

1 cup sugar

6 Tbsp. quick-cooking Tapioca

8 cups fresh Chilean blueberries

juice of 1 orange

pastry dough for a large double crust pie

1 egg mixed w/1 Tbsp. milk

Preparation

Preheat oven to 375°F. In a large mixing bowl toss together sugar, tapioca, blueberries and juice. Roll out pastry bottom on a well-floured surface to fit in pie dish. Place in the bottom of a 9-½ inch deep-dish pie plate. Spoon filling into pie dish. Chill while rolling out top layer of pastry. Cut out 5 or 6 small holes in pastry top using a decorative cookie cutter. Gently roll dough onto top of pie. Crimp edges of pastry to form a tight seal and decorative trim. Brush pie with egg and milk wash.

Bake pie on a tray for 45 to 50 minutes. The blueberry filling should be bubbly and the crust golden brown. Cool before serving.

SERVES 10

NUTRIENTS PER SERVING

443 calories, 16 gms fat, 144 calories from fat, 4 gms saturated fat, 21 mgs cholesterol, 9 mg sodium,4 gm dietary fiber and 4 gms protein.


Ingredients

2 cups whole milk

6 eggs

1-1/4 cups sugar

2 tsp. vanilla

1/2 tsp. cinnamon

1/4 tsp. salt

6 cups French bread cut into 2-inch squares, crusts on

1-1/2 cups fresh blueberries

3 Tbsp. butter

LEMON CUSTARD SAUCE

2 cups half and half

zest of 1 lemon

1/2 cup sugar

1 tsp. vanilla

2 eggs

Preparation

Bread Pudding: In large mixing bowl whisk together milk, eggs, sugar, vanilla, cinnamon and salt. Add bread cubes. Let sit for 30 minutes to 2 hours. Add blueberries. Pour mixture into a buttered 9 x 9-inch ovenproof dish. Top with bits of remaining butter. Bake in a preheated 350°F oven for 45-55 minutes or until set. Let bread pudding cool 15 minutes. Serve warm or room temperature. Lemon Custard Sauce: Place half and half and lemon zest in a small saucepan. Cook at low heat just until it begins to steam. In a mixing bowl add sugar and vanilla to eggs. Whisk until thick. Slowly stir in about 1/3 cup of warm half and half to the egg mixture. Then slowly add the egg mixture into the saucepan with remaining half and half. Cook on low heat for about 10 minutes until the mixture thickens. Whisk often. Serve as a side or drizzled on bread pudding. SERVES 9

NUTRIENTS PER SERVING (with sauce)

548 calories, 18 gms fat, 162 calories from fat, 9 gms saturated fat, 223 mg cholesterol, 613 mg sodium, 17 gms protein and 3 gms dietary fiber


Ingredients

3 cups fresh blueberries

1/2 cup water

2 Tbsp. honey

1 tsp. lemon zest

2 Tbsp. fresh lemon juice

1/8 tsp. salt

Preparation

Place all ingredients in a blender or food processor, process until smooth. Place berry mixture in a freezer-safe container and freeze until hard, about 1 hour. Let stand 10 minutes before serving. SERVES 6 NUTRIENTS PER SERVING

64 calories, 51 mg sodium, 2 gms dietary fiber