Raisins can help you meet dietary guidelines

ShareThis

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 also are a great addition to cooked dishes. "If you're trying to get in your two cups of fruit a day (per U.S. dietary guidelines), raisins can really help," she said.The fruit, which contains 100 calories per 1/4 cup, was once given a bad rap for causing cavities, but Murphy said that's been proven wrong."In fact, the phytonutrients in them might actually prevent cavities," she said.Murphy shares two low-fat, low-calorie raisin recipes. Additional healthy recipes are taken from www.sunmaid.com and www.calraisins.org.RAISIN BREAKFAST MUFFINS1/2 cup all-purpose flour1/2 cup whole-wheat flour1/3 cup wheat germ1/2 teaspoon ground cinnamon1 tablespoon baking powder1/4 teaspoon salt2 cups Raisin Bran cereal1/3 cup raisins1 cup, plus 2 tablespoons, skim milk1 egg, slightly beaten2/3 cup applesauce1/3 cup brown sugar, packed2 tablespoons butter or trans-fat free spread, meltedPreheat oven to 400 degrees. Prepare muffin tin with paper liners or nonstick spray. Mix flours, wheat germ, cinnamon, baking powder, salt, cereal, raisins and milk in large bowl; let stand for 5 minutes. Combine and stir in egg, applesauce, brown sugar, and butter or spread. Stir just until moistened. Divide batter into 12 muffin cups and bake at 400 degrees for 15-18 minutes, or until golden. Optional: Sprinkle tops with cinnamon-sugar before they go in the oven.-- Lee T. MurphyRAISIN-OATMEAL COOKIES1 cup all-purpose flour1 teaspoon baking powder1/2 teaspoon baking soda1/2 teaspoon salt2 tablespoons butter1/2 cup sugar1/2 cup light brown sugar1/4 cup unsweetened applesauce1 large egg1 teaspoon vanilla extract1-1/3 cups rolled oats1/2 cup raisinsPreheat oven to 375 degrees. Lightly spray two baking sheets with cooking spray. Combine flour, baking powder, baking soda and salt in small bowl.Cream butter and both sugars together in large bowl; beat until smooth. Add applesauce, egg and vanilla, and mix until blended. Next add flour mixture to the applesauce mixture until thoroughly combined. Finally, stir in the oats and raisins. Drop by rounded teaspoon onto the prepared baking sheets, about 2 inches apart, and bake until slightly golden, about 10-12 minutes. Remove baking sheets from the oven and cool on wire racks for 5 minutes before removing cookies.-- Lee T. MurphyMOROCCAN SALAD1 pound baby carrots2 tablespoons lemon juice1 teaspoon sugar1/2 teaspoon paprika1/4 teaspoon ground cumin1/4 teaspoon ground cinnamon1/4 teaspoon salt1/8 teaspoon cayenne pepper1 tablespoon olive oil1/4 cup minced parsley1 cup raisinsLettuce leaves, optionalSlice 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. Yield: 6 servings.-- www.sunmaid.comMEDITERRANEAN SPINACH AND RICE1 cup long-grain white rice1 tablespoon olive oil4 cloves finely chopped garlic1/2 cup raisins1/2 cup golden raisins1 pound fresh spinach leaves, washed, dried and coarsely chopped1 medium red bell pepper, thinly sliced1/2 cup crumbled feta1/2 teaspoon pepperSaltCook 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 and 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. Yield: 6 servings.-- www.sunmaid.comASIAN TURKEY SALAD DRESSING1/4 cup rice vinegar1/4 cup vegetable broth1 tablespoon low-sodium soy sauce2 teaspoons shredded, fresh ginger root2 teaspoons lime juice1 teaspoon bottled minced garlic1 teaspoon peanut oil1 teaspoon sesame oil1/2 teaspoon salt1/2 teaspoon sugar1 serrano chile (optional)SALAD1 package (10 ounces) prewashed shredded green cabbage3 cups shredded cooked turkey1 cup red bell pepper strips (about 1 small pepper)1/2 cup thinly sliced red onion1/2 cup raisins1/2 cup chopped fresh cilantro1/4 cup sliced green onions1 tablespoon dry-roasted peanuts, choppedTo prepare 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. Yield: 4 servings-- www.calraisins.comNO-FUSS FISH1 can (8 ounces) stewed tomatoes, coarsely chopped2 tablespoons raisins2 tablespoons pitted ripe olives, chopped1 tablespoon drained capers1 small clove garlic, pressed1/2 teaspoon dried basilDash pepper2 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. Yield: 2 servings.-- www.calraisins.comVAGABOND BAKED BEANS1/2 cup natural or golden raisins1 small onion1 tart apple, pared1/2 cup chopped ham1 can (1 pound, 15 ounces) baked beans1-1/2 teaspoons dry mustard1/4 cup sweet pickle relish1/2 cup ketchup or chili sauceChop raisins, onion and apple. Combine all ingredients in bean pot or 1-1/2-quart casserole. Bake at 350 degrees 45-60 minutes, or until bubbly. Yield: 10 servings.(Contact Mary Constantine of The Knoxville News Sentinel in Tennessee at www.knoxnews.com.)