Mar 23, 2011

Tropical Fruit Slaw

This is fantastic for a potluck or a summer lunch.
Speed preparation by buying pre-shredded cabbage.

2 medium oranges, peeled
1 medium banana, sliced
1 8-ounce can pineapple chunks (juice pack), drained
2 cups finely shredded cabbage
1 cup thinly sliced celery
1 8-ounce carton orange yogurt (I like to use fat-free)

Section oranges over a small bowl, reserving juice. Halve sections, if desired.
Toss sliced bananas in orange juice, drain.
In a large mixing bowl combine orange sections, sliced banana, pineapple, cabbage, and celery. Add yogurt; toss lightly to coat.
Serve immediately or cover and chill up to 3 hours. Serves 8 to 10.
YIELD: 8 to 10 servings
CALORIES: 75 / FAT: 1 g / CARBS: 17 g / PROTEIN: 2 g


1 medium orange
1/4 cup plain low-fat yogurt
1 teaspoon sugar
Dash salt
1/4 cup tiny bow tie pasta, cooked and drained
2 medium apples, cored and chopped
2 tablespoons sliced green onions
Finely shred enough orange peel to make 1/2 teaspoon; set aside. Remove the remaining peel from orange and section orange over a bowl to catch juice. Measure 2 tablespoons of the juice. Set the sections aside.
In a medium mixing bowl stir together orange peel, the 2 tablespoons juice, the yogurt, sugar, and salt. Mix well. Add cooked pasta, chopped apples, and sliced green onions; toss to coat. Gently stir in orange sections.
Cover and chill for 2 to 24 hours.
Makes 6 servings.
Nutrition Facts
YIELD: 6 servings
CALORIES: 65 / FAT: 0 g / CARBS: 18 g / PROTEIN: 1 g


I’m sure you know by now that eating whole wheat is a smart dietary choice and eating wheat berries is as whole as the wheat comes. In case you didn’t know, wheat berries are what all wheat products come from and they’re delicious!
Wheat berries are loaded with nutrients and are as easy as rice to prepare — perfect for a meal any time of year. Contrary to popular belief, wheat berries do not require an overnight soak before cooking. Simply boil them for 1 hour to soften the kernels, which will produce their characteristically chewy, nutty texture.

This salad is clean, fresh and delicious! Every ingredient pops with vibrancy
Servings: 8
1 cup wheat berries (rinsed)
4 cups water
1 cup finely diced green onion
2 stalks celery, small dice
1 cup pecans, rough chop
1 cup dried cranberries, rough chop
1 teaspoon fresh ginger, minced
1 sprig rosemary, minced
2 tablespoons extra virgin olive oil
3 limes, juiced
salt, to taste
fresh ground pepper, to taste

Bring water to a boil; add rinsed wheat berries and simmer in covered pot for about 1 hour or until grains are tender but a little chewy. When done, drain off water.
Prep green onion, celery, pecans, cranberries, ginger and rosemary; add to medium bowl.
Combine wheat berries with above ingredients, add olive oil, lime juice and mix well. Salt and pepper to taste.

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