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[
WITH NUTRITIONAL INFORMATION AND DIABETIC EXCHANGE TABLE ]
While every attempt has been made to verify the information provided in this recipe Ebook, neither the
author nor the distributor assume any responsibility for errors or omissions. Any slights of people or
organizations are unintentional and the development of this Ebook is bona fide.
This Ebook has been distributed with the understanding that we are not engaged in rendering technical,
legal, accounting or other professional advice. We do not give any kind of guarantee about the
accuracy of information provided. In no event will the author and/or marketer be liable for any direct,
indirect, incidental, consequential or other loss or damage arising out of the use of this document by
any person, regardless of whether or not informed of the possibility of damages in advance.
The special recipe book was created to provide you with a number of specially selected fruit-based
recipes specifically chosen for the holidays. Each of the recipes will make an excellent addition to your
holiday meal. Not only is each recipe great tasting, they also are make with antioxidant-rich fruit.
Each recipe includes serving summary, ingredients, directions, nutritional facts and diabetic exchange
information.
Feel free to send us your comments, photos or video testimonials on these great tasting holiday fruit
recipes.
Thank you and have a great holiday season and we hope these great tasting fruit recipes will help to
create memories that will last a lifetime.
Traverse Bay Farms specializes in offering only antioxidant-rich super fruit products. Since 2001, the
company has offered super fruit products to maintaining a healthy lifestyle. The company offers
complete selection of dried fruit (including dried tart cherries dried blueberries, dried strawberries and
dried raspberries). Traverse Bay Farms dried fruit is an excellent addition to any holiday meal.
In addition, the company offers tart cherry juice concentrate, Fruit Advantage tart cherry capsules and
more. Their website located at www.traversebayfarms.com and offers a number of free downloadable
cookbooks and healthy living ebooks.
Also the Traverse Bay Farms fruit salsa’s fruit and gourmet salsas were voted #1 salsa in America two
years in a row at America’s Best Professional Food Competition. The America’s Best food competition
is the nation’s largest and most respected food show in America. Here is an overview of the awards:
Visit our website at www.traversebayfarms.com to learn more about our super fruit products and view
our selection of award winning salsas. You can also contact us toll-free at 1-877-746-7477.
Table of Contents
Fig Recipes.............................................................................................................................. 37
Grape Recipes......................................................................................................................... 39
Cantaloupe Soup.................................................................................................................. 51
Raspberry Smoothie............................................................................................................. 55
Recipe Summary:
Preparation Time: 10 minutes
Number of Servings: 6
Cups of Fruits and Vegetables Per Person:
0.50
Ingredients:
Directions:
Diabetic Exchange**
Fruit: 1
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange
System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial
exchanges are not included.
Recipe Summary:
Preparation Time: 40 minutes
Number of Servings: 6
Cups of Fruits and Vegetables Per Person:
1.00
Ingredients:
1 tsp cornstarch
Directions:
Preheat the oven to 375°F. Spray six muffin cups with non-stick cooking spray. In a large bowl,
combine the sugar, cinnamon, cornstarch, vanilla, and 1 Tbsp water. Roll peeled apples in the
mixture until coated. Place one apple in the center of each egg roll wrapper. Bring the corners
up to the top of the apple, pressing and folding to seal the edges. Place each dumpling in a
muffin cup and lightly spray the tops with non-stick cooking spray. Bake until golden, about 20
minutes. Cool on a rack 15 minutes; serve warm.
Diabetic Exchange**
Fruit: 1
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 1
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange
System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial
exchanges are not included.
Recipe Summary:
Preparation Time: 30 minutes
Number of Servings: 4
Cups of Fruits and Vegetables Per Person:
0.75
Ingredients:
2 cups water
1 Bay leaf
6 Peppercorns
Directions:
In large pot, combine broth, water, wine, apples, carrots, onion, fennel, bay leaf, thyme and
peppercorns; bring to boil. Reduce heat and simmer, covered, 20 minutes. Strain soup,
reserving liquid. Remove bay leaf from apple-vegetable mixture in strainer. In blender or food
processor, puree mixture; add reserved liquid and blend well. Reheat soup, if necessary, ladle
into soup bowls and serve with a dollop of yogurt if desired.
Diabetic Exchange**
Fruit: 1
Vegetables: 1
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange
System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial
exchanges are not included.
Source:
Produce for Better Health/Washington Apple Commissio
Recipe Summary:
Preparation Time: 10 minutes
Number of Servings: 4
Cups of Fruits and Vegetables Per Person:
1.00
Ingredients:
Directions:
Diabetic Exchange**
Fruit: 2
Vegetables: 1
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange
System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial
exchanges are not included.
Source:
Apple Growers of New Hampshire
Recipe Summary:
Preparation Time: 15 minutes
Number of Servings: 4
Cups of Fruits and Vegetables Per Person:
1.00
Ingredients:
1 cup water
1 Tbsp honey
1 tsp cornstarch
Directions:
In a large skillet bring water to a boil. Add celery and apples; cook and stir until crisp-tender,
about 8 minutes. In a small bowl combine mustard, honey, cornstarch and black pepper with 2
Tbsp water. Add to celery mixture, stirring constantly; cook and stir until clear and thickened,
about 1 minute. Stir in walnuts, if desired.
Diabetic Exchange**
Fruit: 1
Vegetables: 1
Meat: 0
Milk: 0
Fat: 1
Carbs: 0
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange
System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial
exchanges are not included.
Source:
Produce for Better Health/American Celery Council
Recipe Summary:
Preparation Time: 30 minutes
Number of Servings: 10
Cups of Fruits and Vegetables Per Person:
1.00
Ingredients:
2 medium-sized tart green apples, unpeeled and cut in 1/2 inch dice
1 small fresh pineapple, cut into 1/2 inch chunks or 1 (20 oz) can pineapple tidbits
Directions:
In a saucepan cover potatoes with salted cold water. Bring to a boil, reduce heat and simmer,
covered, until just tender, about 15 to 20 minutes. Drain potatoes well. Peel potatoes while
warm and then allow to cool completely before cutting into 3/4 inch chunks and place in large
bowl. Add the apples, pineapple and raisins; set aside. In a small bowl, whisk together
remaining ingredients. Add to potato mixture and toss gently until well combined. Chill for a
minimum of 1 hour before serving.
Diabetic Exchange**
Fruit: 1
Vegetables: 0
Meat: 0
Milk: 0
Fat: 1
Carbs: 1
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange
System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial
exchanges are not included.
Recipe Summary:
Preparation Time: 25 minutes
Number of Servings: 4
Cups of Fruits and Vegetables Per Person: 2.50
Ingredients:
1 banana sliced
1 pint blueberries
1 Tbsp honey
Directions:
Place apples in a bowl with lemon juice to keep from browning. Add all other ingredients.
Gently mix fruit salad topping. Serve on top of waffles, with or without liquid syrup.
Diabetic Exchange**
Fruit: 3
Vegetables: 0
Meat: 0
Milk: 0
Fat: 3
Carbs: 0
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange
System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial
exchanges are not included.
Papaya Boats
Recipe Summary:
Preparation Time: 10 minutes
Number of Servings: 4
Cups of Fruits and Vegetables Per Person:
1.00
Ingredients:
2 ripe papayas
Directions:
Cut papayas in half lengthwise; scoop out seeds. Place oranges, banana, kiwi and berries in
each papaya half. Combine yogurt and mint; mix well and spoon over fruit before serving.
Garnish with mint sprigs, if desired.
Diabetic Exchange**
Fruit: 2
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 1
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange
System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial
exchanges are not included.
Recipe Summary:
Preparation Time: 10 minutes
Number of Servings: 12
Cups of Fruits and Vegetables Per Person:
0.75
Ingredients:
2 bananas, sliced
dash nutmeg
Directions:
Prepare the fruit and place in a large bowl. Combine orange juice, lemon juice, honey, ginger,
and nutmeg in a small bowl. Whisk together until well combined. Just before serving, pour
honey orange sauce over the fruit.
Diabetic Exchange**
Fruit: 1
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange
System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial
exchanges are not included.
Source:
National Heart, Lung and Blood Institute
Pull stems from mushrooms and discard (or save for another use). Rinse mushroom caps;
drain well. Set aside.
Cook sausage in a large skillet 5 minutes, or until sausage is done. Stir occasionally to break
up meat. Remove from heat. Add dried cherries, green onions and cream cheese; mix well. Fill
each mushroom cap with a heaping teaspoon of sausage mixture. Place filled mushrooms on
a lightly greased baking sheet. Bake in a preheated 425-degree oven 6 to 8 minutes. Serve
immediately.
Makes 30.
Cherry
Cherry Chewbilees
Beyond ordinary, try these cookies made with extraordinary dried cherries!
Put margarine, granulated sugar, brown sugar, eggs and vanilla in a large mixing bowl.
Beat with an electric mixer on medium speed 3 to 4 minutes, or until well mixed.
Combine flour and baking soda. Gradually add flour mixture to butter mixture; mix well.
Stir in vanilla-flavored morsels, dried cherries and cashews. Drop by rounded
tablespoons onto ungreased baking sheets.
If using canned cherries, drain them well. Discard the juice or save for another use. If
using frozen cherries, it is not necessary to thaw them. Combine well drained canned
cherries or frozen cherries, granulated sugar, tapioca and almond extract in a large
mixing bowl; mix well. Let stand 15 minutes.
Line a 9-inch pie plate with pastry; fill with cherry mixture. Dot with butter. Adjust top
crust, cutting slits for steam to escape, or cut top crust into strips and make a lattice-
top pie.
Bake in a preheated 400-degree oven 50 to 55 minutes, or until crust is golden brown
and filling is bubbly.
Makes 8 servings.
Carrots
Carrots
with with Cherries
Charact
er
Plain carrots become an elegant side dish with cherries, nutmeg and ginger.
TIPS
- Bread stuffing tastes better with the addition of dried tart cherries.
- Dried tart cherries make good additions to rice pilaf or rice pudding.
- Liven up green salads by sprinkling dried tart cherries over them.
- Add dried cherries to oatmeal or other cereals for a breakfast treat.
Recipe Summary:
Preparation Time: 25 minutes
Number of Servings: 6
Cups of Fruits and Vegetables Per Person: 0.75
Ingredients:
Directions:
Heat oil in large saucepan over medium heat until hot. Add rice and garlic; cook 1 to 2 minutes
or until rice is coated with oil and garlic is fragrant. Stir in broth and pepper. Cover; bring to a
boil. Reduce heat; simmer 10 minutes. Stir in cranberries, raisins, and apricots. Cook 7 to 10
minutes longer or until liquid is absorbed and rice is tender. Fluff rice with fork; stir in onions
and almonds. If desired, garnish with additional sliced green onions.
Fruit: 2
Vegetables: 0
Meat: 0
Milk: 0
Fat: 1
Carbs: 1
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange
System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial
exchanges are not included.
Recipe Summary:
Preparation Time: 10 minutes
Number of Servings: 4
Cups of Fruits and Vegetables Per Person: 1.50
Ingredients:
2 cups strawberries
12 ice cubes
Directions:
Combine all ingredients in blender or food processor container. Cover; blend until thick and
smooth.
Diabetic Exchange**
Fruit: 3
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange
System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial
exchanges are not included.
Source:
Produce for Better Health
Recipe Summary:
Preparation Time: 20 minutes
Number of Servings: 4
Cups of Fruits and Vegetables Per Person: 1.00
Ingredients:
Directions:
Combine nectarines with juices, salt, pepper flakes and vinegar in electric blender. Whirl until
smooth and blended. Add cilantro leaves and whirl in a stop-and-go fashion a few seconds,
just to chop. Serve chilled.
Diabetic Exchange**
Fruit: 3
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange
System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial
exchanges are not included.
Source:
California Tree Fruit Agreement
Recipe Summary:
Preparation Time: 8 hours, 15 minutes
Number of Servings: 12
Cups of Fruits and Vegetables Per Person: 0.50
Ingredients:
3 cups water
Directions:
Combine all dried fruits, tapioca, grape juice, and water in slow cooker. Cover and cook on low
for 8 hours. Before serving, stir in orange and lemon juices, orange peel, and brown sugar.
Serve warm as soup or dessert. Serve chilled with frozen vanilla yogurt.
Diabetic Exchange**
Fruit: 3
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 1
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange
System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial
exchanges are not included.
Recipe Summary:
Preparation Time: 15 minutes
Number of Servings: 4
Cups of Fruits and Vegetables Per Person:
0.75
Ingredients:
1 Tbsp honey
Directions:
Place all ingredients except garnish in a blender (not a food processor), and blend until
smooth, approximately 2-3 minutes. Strain liquid and pour into tall, chilled glasses. Add
garnish.
Diabetic Exchange**
Fruit: 3
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange
System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial
exchanges are not included.
Recipe Summary:
Preparation Time: 10 minutes
Number of Servings: 6
Cups of Fruits and Vegetables Per Person:
1.00
Ingredients:
1 banana, sliced
1 Tbsp honey
Directions:
To make salad, combine first five fruits with a little of the dressing; garnish with slices of
kiwifruit. Serve remaining dressing separately. To make dressing, combine sour cream,
cottage cheese and yogurt. Mix well. Blend in honey and lime juice.
Diabetic Exchange**
Fruit: 2
Vegetables: 0
Meat: 1
Milk: 0
Fat: 0
Carbs: 0
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange
System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial
exchanges are not included.
Source:
Western New York Apple Growers Association
Recipe Summary:
Preparation Time: 30 minutes
Number of Servings: 4
Cups of Fruits and Vegetables Per Person:
1.00
Ingredients:
1 tsp cornstarch
Directions:
Sauté onion in oil until tender. Add cabbage, grapes, mushrooms, basil, salt and pepper and
stir-fry until cabbage is crisp-tender. Combine water and cornstarch; mix well and add to grape
mixture. Stir-fry about 1 minute or until sauce thickens.
Diabetic Exchange**
Fruit: 1
Vegetables: 1
Meat: 0
Milk: 0
Fat: 1
Carbs: 0
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange
System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial
exchanges are not included.
Recipe Summary:
Preparation Time: 1 hour
Number of Servings: 4
Cups of Fruits and Vegetables Per Person:
1.00
Ingredients:
Directions:
For the dip, in a small saucepan, bring the pineapple and apple juice to a boil. Reduce the
heat, cover and simmer for 10 minutes, stirring occasionally. Let stand about 25 minutes or
until cool. Transfer the pineapple mixture to a blender or food processor. Add the yogurt and
blend or process until smooth. If desired, cover and chill in the refrigerator before serving.
Place the bananas in a small bowl. Drizzle with the orange juice, then gently toss until coated.
Cut the kiwi slices into quarters. For the kebabs, thread the grapes, bananas, kiwi,
strawberries, melon balls and blackberries onto 4-inch bamboo skewers. Serve with the dip.
Diabetic Exchange**
Fruit: 2
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange
System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial
exchanges are not included.
Recipe Summary:
Preparation Time: 25 minutes
Number of Servings: 4
Cups of Fruits and Vegetables Per Person:
1.50
Ingredients:
1 pink grapefruit
1 pomegranate
juice of 1 lime
Directions:
Peel grapefruit. Slice horizontally into thin, attractive slices; discard (or eat) end pieces. Set
aside. Seed pomegranate and discard peel and membrane. Set aside. Place watermelon, lime
juice and sugar in a blender or food processor and puree until very smooth. Pour into shallow
bowls and garnish with a grapefruit slice or two and a sprinkle of pomegranate seeds. Serve
chilled.
Diabetic Exchange**
Fruit: 2
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange
System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial
exchanges are not included.
Recipe Summary:
Preparation Time: 45 minutes
Number of Servings: 4
Cups of Fruits and Vegetables Per Person:
1.00
Ingredients:
2 pomegranates, chilled
4 bananas
Directions:
Mix together the juice of the lime and the tablespoon of sugar. Adjust sweet and sour to taste.
Score and seed both pomegranates, freeing the seeds. Mound the pomegranate seeds in the
center of salad plates and slice the bananas around the perimeter of the seeds. Drizzle with
the prepared lime dressing and serve.
Diabetic Exchange**
Fruit: 3
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange
System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial
exchanges are not included.
Recipe Summary:
Preparation Time: 5 minutes
Number of Servings: 8
Cups of Fruits and Vegetables Per Person: 1.00
Ingredients:
2 cups blueberries
2 cups raspberries
2 cups strawberries
2 cups blackberries
1 cup 100% cran-raspberry juice
1 cup low fat blueberry yogurt
2 cups ice
Directions:
Place all items into blender and blend until smooth. Serve immediately.
Diabetic Exchange**
Fruit: 1
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange
System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial
exchanges are not included.
Recipe Summary:
Preparation Time: 15 minutes
Number of Servings: 4
Cups of Fruits and Vegetables Per Person: 1.00
Ingredients:
1 cup raspberries
Mint sprigs
Directions:
Purée cantaloupe with lemon juice in a blender until very smooth, about 2 minutes. Stir in juice,
season with salt. Ladle into serving bowls and garnish with mint sprigs and fresh raspberries.
Serve immediately.
Diabetic Exchange**
Fruit: 2
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers.
Therefore, partial exchanges are not included.
Recipe Summary:
Preparation Time: 30 minutes
Number of Servings: 4
Cups of Fruits and Vegetables Per Person:
1.00
Ingredients:
2 Tbsp sugar
Directions:
Combine plums, berries, cinnamon and red wine in saucepan. Bring to a boil, then reduce heat
and simmer for 15 minutes. Whisk cornstarch with 1/2 cup water. Add to soup and cook,
stirring until thickened. Add sugar to taste. Cool. Discard cinnamon then puree in electric
blender. Chill until ready to serve. To serve, portion soup into shallow bowls. Add small scoop
of low-fat frozen yogurt to the center of each bowl and garnish with mint, if desired. (frozen
yogurt is not included in the Nutritional analysis per serving).
Diabetic Exchange**
Fruit: 1
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange
System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial
exchanges are not included.
Recipe Summary:
Preparation Time: 5 minutes
Number of Servings: 1
Cups of Fruits and Vegetables Per Person:
1.50
Ingredients:
Directions:
Blend all ingredients well in blender, and drink! Variations •Frozen strawberries, blueberries,
mixed berries, mango, or peaches Pineapple juice, orange-tangerine juice, and other 100
percent juice blends
Diabetic Exchange**
Fruit: 3
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 2
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange
System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial
exchanges are not included.
Recipe Summary:
Preparation Time: 10 minutes
Number of Servings: 4
Cups of Fruits and Vegetables Per Person:
1.00
Ingredients:
2 cups cranberries
2 cups raspberries
2 cups ice
Directions:
Place all ingredients into blender and blend until smooth. Serve immediately.
Diabetic Exchange**
Fruit: 1
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange
System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial
exchanges are not included.
Recipe Summary:
Preparation Time: 10 minutes
Number of Servings: 8
Cups of Fruits and Vegetables Per Person:
1.50
Ingredients:
Salad Dressing
Salad
4 grapefruit
1/2 ripe avocado, seeded and peeled (1/2 sliced into 8 portions, 1/2" cubed)
Salad Dressing
Salad
In a large salad bowl, combine babay greens, kiwi, grapefruit, stawberries and star fruit. Pour
on dressing and toss to coat. Top with avocado slices.
Diabetic Exchange**
Fruit: 2
Vegetables: 0
Meat: 0
Milk: 0
Fat: 1
Carbs: 0
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange
System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial
exchanges are not included.
Source:
California Avocado Commission
Recipe Summary:
Preparation Time: 20 minutes
Number of Servings: 4
Cups of Fruits and Vegetables Per Person:
1.00
Ingredients:
4 cups water
Directions:
Place 2 cups water, sugar substitute and mint in a small saucepan, bring to a boil and simmer
for 10 minutes. Strain into a blender, discard mint. Thinly slice 1 cup of strawberries and set
aside. Add 1/2 of the remaining strawberries to a blender and blend until smooth; pour into 2
quarter pitcher. Stir in sliced strawberries and remaining water. Add sugar to taste if needed,
stirring until dissolved. Cover and chill until serving.
Diabetic Exchange**
Fruit: 1
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange
System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial
exchanges are not included.
Source:
Ida Rodriguez for Melissa’s Variety Produce
Recipe Summary:
Preparation Time: 20 minutes
Number of Servings: 6
Cups of Fruits and Vegetables Per Person:
1.50
Ingredients:
Directions:
Arrange pineapple, papaya, mango and strawberries on a serving platter. Sprinkle lime juice
over fruit. Serve.
Diabetic Exchange**
Fruit: 2
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange
System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial
exchanges are not included.
Traverse Bay Farms specializes in offering only antioxidant-rich super fruit products. Since 2001, the
company has offered super fruit products including dried fruit (including dried tart cherries dried
blueberries, dried strawberries and dried raspberries), tart cherry juice concentrate and Fruit Advantage
tart cherry capsules. The company also offers a number of free downloadable recipes cookbooks with
great tasting cherry, blueberry, pomegranate, apple and cranberry recipes.
In addition, the Traverse Bay Farms fruit salsa’s fruit and gourmet salsas were voted #1 salsa in
America two years in a row at America’s Best Professional Food Competition. The America’s Best food
competition is the nation’s largest and most respected food show in America. Here is an overview of the
awards:
Visit our website at www.traversebayfarms.com to learn more about our super fruit products and view
our selection of award winning salsas. You can also contact us toll-free at 1-877-746-7477.