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Apple Pistachio Crisp Preparation Time: 1 hour Fruit-based desserts can contribute to making your plate half fruits and veggies. True to their name, Honeycrisp apples are sweet and crunchy, perfectly delicious raw, but also ideal in baking. And their sweetness lends potential to reduce added sugar, as we did with this apple crisp. Ingredients 3 Honeycrisp apples, cored and cut into 1" chunks (unpeeled) ½ cup raisins 1 tsp cinnamon 3 tbsp brown sugar Juice from ½ lemon ¼ cup or about 2 ounces pistachios, unsalted, chopped ½ cup old fashioned oats 2 tbsp margarine or butter, melted ¼ cup whole-wheat flour Place rack in center of oven and preheat to 350°F. Place sliced Honeycrisp apples, raisins, and lemon juice in 8"″x 8"″pan or baking dish; toss. In a bowl, mix remaining ingredients except melted margarine. Add melted margarine and mix until texture is consistent. Sprinkle over apple-raisin mixture. Bake uncovered 45-50 minutes or until apples are tender. Serves 4. Tips on storing and selecting apples · Look for firm, shiny, smooth-skinned apples with intact stems. They should smell fresh, not mushy. · Refrigerate apples in a plastic bag away from strong-odored foods. Use within 4-6 weeks. · To prevent browning after cutting apples, coat slices in vitamin-C fortified 100% apple juice. Facts about apples · Apples have no fat, sodium, or cholesterol, and are an excellent source of fiber (5g/apple). Because of the fiber, the fruit’s natural sugars are slowly released into the blood stream, helping maintain steady blood sugar levels. The high fiber content in apples promotes satiety, making you feel fuller longer. Meal Nutrition Information per Serving Recipe Nutrition Information per Serving (Serve with an 8 oz glass of non-fat milk, 3 oz boneless, skinless chicken breast, and ½ cup green beans.) Calories 330 Total Fat 10g Saturated Fat 1.5g % of Calories from Fat 27% % Calories from Sat Fat 4% Protein 5g Carbohydrates 60g Cholesterol 0mg Dietary Fiber 7g Sodium 60mg An excellent source of fiber, and a good source of vitamin C, vitamin B6, potassium, and copper. · Honeycrisp apples have a sweet, slightly tart flavor great for salads, baking, cooking, and eating as a snack. · Apples are a natural source of health-promoting phytonutrients, including plant-based antioxidants. · A medium apple has 80 calories. Leave the peel on for the best nutrient punch—½ of the fiber and many of the beneficial antioxidants are in the skin. For more tips and great-tasting apple recipes, visit www.BortonFruit.com. MyPlate Food Group Amounts Calories 520 Total Fat 13g Saturated Fat 2.5g % of Calories from Fat 23% % Calories from Sat Fat 4% Protein 31g Carbohydrates 77g Cholesterol 50mg Dietary Fiber 9g Sodium 200mg An excellent source of protein, fiber, vitamin A, vitamin C, vitamin D, thiamin, riboflavin, niacin, vitamin B6, vitamin B12, potassium, calcium, phosphorus, magnesium, and iodine, and a good source of folate, pantothenic acid, iron, zinc, and copper. MyPlate Food Group Amounts Fruit 1½ cups Protein ½ oz Fruit 1½ cups Protein 2½ oz Vegetables 0 cups Dairy 0 oz Vegetables ½ cup Dairy 1 cup Grains 1 oz Grains 1 oz Recipe cost Meal cost Approximately $3.88 for four, $0.97 per serving. Approximately $9.62 for four, $2.41 per serving. *Retail prices, Boulder, Colorado, and online, September 2012-September 2013. *Retail prices, Boulder, Colorado, and online, September 2012-September 2013. Online Resources MyPlate Core Messages FruitsAndVeggiesMoreMatters.org Foods to Increase Foods to Reduce BortonFruit.com · Make half your plate fruits and vegetables. · Make at least half your grains whole grains. · Switch to fat-free or low-fat (1%) milk. · Compare sodium in foods like soup, bread, and frozen meals—and choose the foods with lower numbers. · Drink water instead of sugary drinks. FoodChamps.org ChooseMyPlate.gov Balancing Calories · Enjoy your food, but eat less. · Avoid oversized portions. USDA does not support any products, services, or organizations. ©2013 Produce for Better Health Foundation