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Fruit Zone - English Recipes - Raisins
JSY Apple Raisin Salad
 
Ingredients
1 apple, chopped
½ cup raisins
½ cup yogurt cinnamon to taste (optional)
  
Directions
  1. Combine all ingredients in a large bowl and chill.
  2. Enjoy!
  3. Refrigerate leftovers.
  
Makes 2 servings
  
 
Nutrition Facts
 
Serving size: ½ or recipe (166g)
Servings: 1

Calories: 210| from Fat: 10

Total Fat 1g

2%
Saturated Fat: 0.5g 3%
Cholesterol: less than 5mg  1%
Sodium: 35mg 2%
Total Carbohydrate: 51g 17%
Dietary Fiber: 4g
Sugars 40g
14%
Protein: 4g

Vitamin A 2%* Vitamin C 8%*
Calcium 10%* Iron 6%*
* Percent Daily Values based on a 2,000 calorie diet.
Calories:
2,000 2,500

Total Fat - Less than 65g 80g
Saturated Fat - Less than 20g 25g
Cholesterol - Less than 300mg 300mg
Sodium - Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber   25g 30g

Calories per gram:  
Fat 9* Carbohydrate 4* Protein 4
 
 
Key Points
   

For the best buy, choose dark or golden raisins. They are dried from the same grape.

Eat raisins plain.  They should be sweet and chewy.

To keep fresh, store in a jar or plastic container with a tight lid. Raisins keep for up to 3 months.

Raisins contain fiber, which helps keep you regular.

Easy Additions

Eat a handful of raisins for a quick snack.

Add raisins in pancakes, quick breads, muffins, cookies. and cereals. 

Make a snack mix with raisins , nuts and cereals.

Remember to rinse all fruits and vegetables before using.

   

JSY Broccoli Raisin Pasta Salad
 
Ingredients

1 1/2 cups pasta shells, cooked and drained
1 cup chopped broccoli
1/2 cup raisins
1 onion, chopped
1 bell pepper, chopped
1/3 cup low fat mayonnaise
1 tablespoon vinegar
1/2 teaspoon sugar
Salt and black pepper to taste

  
Directions
  1. In large bowl, add pasta, broccoli, raisins, onion and red pepper.
  2. In a small bowl, mix         mayonnaise, vinegar and sugar.
  3. Pour dressing over pasta salad in large bowl.
  4. Add salt and pepper to taste.
  5. Mix well and serve.  Enjoy!
  6. Refrigerate leftovers.
  
Makes 4 Servings
  
 
Nutrition Facts
 
Serving size: ¼ or recipe (208g)
Servings:1

Calories: 480 | from Fat: 80

Total Fat 8g

13%
Saturated Fat: 1.5g 7%
Cholesterol: 5mg 2%
Sodium: 190mg 8%
Total Carbohydrate: 87g 9%
Dietary Fiber: 4g
Sugars 21g
16%
Protein: 12g  

Vitamin A 20%* Vitamin C 130%*
Calcium 2%* Iron 20%*
* Percent Daily Values based on a 2,000 calorie diet.
Calories:
2,000 2,500

Total Fat - Less than 65g 80g
Saturated Fat - Less than 20g 25g
Cholesterol - Less than 300mg 300mg
Sodium - Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber   25g 30g

Calories per gram:  
Fat 9* Carbohydrate 4* Protein 4
 
 
 
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