Celery with Apricot Blue Cheese Spread - Produce for Better Health ...
Celery with Apricot Blue Cheese Spread - Produce for Better Health ...
Celery with Apricot Blue Cheese Spread - Produce for Better Health ...
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<strong>Celery</strong> <strong>with</strong> <strong>Apricot</strong> <strong>Blue</strong> <strong>Cheese</strong> <strong>Spread</strong><br />
Preparation Time: 15 minutes<br />
Crunchy sweet celery is a versatile snack food, just right <strong>for</strong> this flavorful spread. Filled <strong>with</strong> dried<br />
fruit and nuts, this enticing and quick low-fat spread can be made ahead or on the spot.<br />
Ingredients<br />
2 tbsp crumbled blue cheese<br />
3 tbsp fat-free cream cheese<br />
½ cup fat-free yogurt, plain<br />
4 dried apricots<br />
4 dried figs or dates<br />
¼ cup pecans<br />
8 stalks celery<br />
Food processor method<br />
Place all ingredients in food<br />
processor. Pulse just until fruit<br />
and nuts are chopped. Refrigerate<br />
spread until ready <strong>for</strong> use. Slice<br />
celery stalks into 3-4 inch sticks.<br />
Fill celery pieces <strong>with</strong> spread.<br />
Serves 4. Makes about 1½ cups of<br />
spread.<br />
Alternate method <strong>with</strong>out<br />
food processor<br />
Chop dried fruit and pecans. With<br />
a <strong>for</strong>k or hand mixer, mix blue<br />
cheese, cream cheese, and yogurt<br />
until smooth. Stir in chopped dried<br />
fruit and pecans. Refrigerate spread<br />
until ready <strong>for</strong> use. Slice celery<br />
stalks into 3-4 inch sticks. Fill<br />
celery pieces <strong>with</strong> spread. Serves 4.
Tips on how to select, store, and serve celery<br />
Choose straight, rigid celery stalks<br />
<strong>with</strong> fresh leaves. Avoid pithy,<br />
woody, or limp stalks.<br />
Refrigerate in a plastic bag <strong>for</strong> a<br />
week or more.<br />
Add chopped celery stalks and celery<br />
leaves to your soups, stews, and<br />
casseroles <strong>for</strong> extra nutrition, flavor,<br />
and crunch.<br />
For an easy side dish, braise celery<br />
in vegetable stock, and season <strong>with</strong><br />
your favorite herbs or a little bit of<br />
salt and pepper.<br />
Add diced celery to your favorite<br />
tuna, chicken, egg, or vegetable<br />
salad recipe <strong>for</strong> extra texture.<br />
<strong>Health</strong>y Resources<br />
Recipe cost<br />
www.FruitsAndVeggiesMoreMatters.org<br />
www.dudafresh.com<br />
www.FoodChamps.org<br />
www.ChooseMyPlate.gov<br />
USDA does not support any products, services, or organizations.<br />
©2011 <strong>Produce</strong> <strong>for</strong> <strong>Better</strong> <strong>Health</strong> Foundation<br />
Cut-up celery as a flavorful addition<br />
to healthy stir-fry dishes.<br />
For a crunchy, “breadless” sandwich,<br />
spoon hummus into celery sticks.<br />
For more great-tasting recipes<br />
featuring celery, visit<br />
www.dudafresh.com.<br />
$4.20 <strong>for</strong> four, $1.05 per serving.<br />
*Retail prices, Boulder, Colorado, July 2011.<br />
MyPlate Core Messages<br />
Foods to Increase<br />
· Make half your plate fruits and vegetables.<br />
· Make at least half your grains whole grains.<br />
· Switch to fat-free or low-fat (1%) milk.<br />
Balancing Calories<br />
· Enjoy your food, but eat less.<br />
· Avoid oversized portions.<br />
Recipe Nutrition<br />
In<strong>for</strong>mation per Serving<br />
Calories 140<br />
Total Fat 6g<br />
Saturated Fat 1.5g<br />
% of Calories from Fat 39%<br />
% Calories from Sat Fat 10%<br />
Protein 6g<br />
Carbohydrates 16g<br />
Cholesterol 5mg<br />
Dietary Fiber 3g<br />
Sodium 220mg<br />
A good source of protein, fiber, vitamin A,<br />
calcium, potassium, and phosphorus.<br />
MyPlate Food Group Amounts<br />
Fruits ¼ cup<br />
Vegetables 1 cup<br />
Grains 0<br />
Protein ½ oz<br />
Dairy ¼ cup<br />
Foods to Reduce<br />
· Compare sodium in foods like soup, bread, and frozen<br />
meals – and choose the foods <strong>with</strong> lower numbers.<br />
· Drink water instead of sugary drinks.