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Savoring Apricots By Dana Jacobi
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Apricot-Cherry Apricot Chicken And Rice Salad California Apricot
At one time, Chinese brides nibbled on apricots to increase fertility. It sounds funny today, until you realize that these fruits are, in fact, high in a mineral needed for the production of sex hormones. These days, of course, few people are likely to rely on apricots to influence family size. Yet this sweet, velvety fruit contains a variety of compounds that research shows can fight infections, blindness, and heart disease. Most of apricots' health benefits are due to their copious and exceptionally diverse carotenoid content. Carotenoids are the pigments in plants that paint many of our favorite fruits and vegetables red, orange, and yellow and that in humans have a wide range of health-protecting properties. Researchers have identified at least 600 different carotenoids, with some of the most powerful, including beta-carotene, being found in apricots. The apricot's unique mix of healing compounds makes this food a powerful ally in fighting heart disease. Along with beta-carotene, apricots contain lycopene,and both compounds have been shown in studies to fight the process by which the dangerous low-density lipoprotein (LDL) form of cholesterol turns rancid in the bloodstream. This is important because when LDL goes bad, it's more likely to stick to artery walls. "Lycopene is currently considered one of the strongest antioxidants we know about," says Frederick Khachik, PhD, research chemist at the Food Composition Laboratory at the U.S. Department of Agriculture in Beltsville, MD. A 13-year study found that those with the highest intakes of carotenoids had a one-third lower risk of heart disease than those with the lowest intakes. In an 8-year study of 90,000 nurses, those with diets richest in carotenoids had a one-quarter lower risk. Apricots are a good source of beta-carotene. Three fruits contain 2 mg, or about 30 % of the recommended daily amount. Help From Fiber It's almost impossible to exaggerate the benefits of getting enough fiber in your diet. High-fiber foods can help you lose weight, control high blood sugar, and lower cholesterol levels. They're also essential for keeping digestion regular. So here's another reason to add apricots to your fruit bowl. Three fruits contain 3 g of fiber, 12 percent of the DV. Better yet, that's at a minimal calorie cost ~ just 51 calories for all three. When you're eating apricots for fiber, however, be sure to eat the skin, which contains a substantial amount of the fruit's fiber. In The Kitchen Although most of eat apricots straight from the fruit bin, there are many other ways to prepare -- and enjoy -- these little golden gems.
Getting The Most from Your Apricots Eat them firm. Even if you enjoy your fruit nice and soft, it's best to eat apricots while they're still slightly firm. Apricots contain the most nutrients when they're at their peak of ripeness; once they start getting soft, these compounds quickly begin to break down. Shop for color. Unlike most fruits, apricots can be yellow or orange and still be ripe. Both colors are acceptable when you're trying to get the most healing benefits. However, apricots that have green in them were picked early and many never ripen, which means that you lose out on much of their healing goodness. Store them carefully. It's important to keep apricots cool to prevent them from getting overripe. Unless you're going to eat them within a day or two, it's best to store them in the fruit bin in the refrigerator, where they'll keep for about a week. Here's another storage tip. Because apricots are such a soft, delicate fruit, they readily pick up flavors -- from other fruits they're stored with, for example, or even from refrigerator smells. It's a good idea to store them in a paper or plastic bag. Source: Prevention's New Foods For Healing, by Selene Yeager and the Editors of Prevention Health Books, ©1998 by Rodale Press, Inc.
Apricot History
Source: http://homecooking.about.com
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Once you have
inhaled the full-blown aroma and savored the seductive flavors of a fully ripe apricot,
you will be ever searching for another such peak experience. In these days of industrial agriculture, when luscious but fragile Blenheim and Royal apricots have been replaced at the supermarket by cardboard-dull, reliable Pattersons and firm Castlebrites, such pleasure has become rare. Fortunately, a careful shopper can still enjoy them. First, shop knowledgeably, selecting apricots showing no tinge of green, and offering at least some aroma. Store firm fruit in a brown paper bag until it feels soft and ripe, usually two to four days. Apricots ripened this way, particularly when poached or used in baking, yield rewarding results. (For poaching, bring to a boil one cup of water with a half-cup of sugar and a vanilla bean. Add four halved fresh apricots and simmer gently 3 to 4 minutes. Leave the fruit in the syrup as it cools. Serve it warm or at room temperature. Any extra syrup can be used to flavor iced tea and lemonade). If you have a local farmers market, it may yield delightful surprises, although 95 percent of the fresh apricots grown in the U.S. now come from California. Every summer I feast on heavenly, scarlet-cheeked, velvet-skinned apricots grown in upstate New York. You may well find a local equivalent. Stay optimistic. David Karp, a California-based fruit expert, says improved, commercial apricot strains are being developed, including sugar-sweet white apricots. "Something Different" is written for the American Institute for Cancer Research (AICR) by Dana Jacobi, author of The Joy of Soy, and recipe creator for AICR's Stopping Cancer Before It Starts.
APRICOT
KUCHEN Canola oil cooking spray Set oven rack in middle. Preheat oven to 350°F. Generously coat jelly roll pan (15-1/2- x 10-1/2-inches) with cooking spray. Cut apricots in half. In large bowl, combine flours, 1/2 cup sugar, baking powder and salt. In separate bowl, whisk milk with egg, oil and vanilla. Pour mixture into dry ingredients. Beat vigorously until batter is stiff and smooth, about 1 minute. Transfer batter to prepared pan and spread evenly. Reserving a 1-inch border of batter, arrange fruit in rows, skin side down, placing fruit close together to cover batter. Combine remaining 2 tablespoons sugar and spices in small bowl. Sprinkle evenly over fruit. Drizzle lemon juice on top. Cover cake loosely with piece of baking parchment or foil. Bake 15 minutes. Remove covering. Bake 20 minutes, until sides are brown and pick inserted in center comes out clean. Fruit should be cooked and topping bubbling. Remove from oven. Cool on rack until warm. Cut into 12 pieces. Serve warm or at room temperature, dusted with confectioners sugar, if desired. Makes 12 Servings. Per Serving (includes powdered sugar garnish): 225 Cal; 7 g Total Fat; (1 g Sat Fat), 37 g Carb; 18 mg Cholesterol; 180 mg Sodium; 288 mg Potassium; 4 g Protein; 2 g Dietary Fiber. Exchanges: 2 Starch; 1/2 Fruit; 1-1/2 Fat.
APRICOT
AND ORANGE FOOL 1 (6-ounce) package dried apricots *Uncooked egg whites are no longer considered safe by the USDA, since raw eggs have been found to be a possible carrier of food-borne illness. Pasteurized egg whites, which are easy to measure, whip up exactly like raw egg whites and eliminate the possibility of any contamination. You'll find the product in the dairy section of your supermarket, usually next to the egg substitute. Cover the apricots with water and simmer over low heat for 20 minutes, until very soft. Place the yogurt in a paper-lined strainer to drain while the apricots are simmering. Drain the apricots and purée in a food processor fitted with a metal blade. Combine the purée with the drained yogurt and sugar substitute. Bet the egg whites until they form peaks. Add a dollop to the purée to loosen it, then fold in the remainder. Fold in the grated orange zest. Place the fool in decorative glass dessert cups and serve garnished with mint, if desired. Makes 4 Servings. Per Serving: 161 Cal; 00 g Total Fat; 35 g Carb; 2 mg Cholesterol; 77 mg Sodium; 578 mg Potassium; 7 g Protein; 2 g Dietary Fiber. Joslin Choices: 1 Very Low-Fat Protein; 2 Carbs (Fruit).
APRICOT
& ALMOND DELIGHT 5 or 6 fresh apricots (or use canned
apricots without sugar) Place all ingredients in blender container and process until well mixed. Sprinkle with nutmeg before serving. Makes 2 Servings. Per Serving: 180 Cal; 4 g Total Fat; 29
g Carb; 8 g Protein;
APRICOT
CHEESE SPREAD 1 pkg (8-ounces) fat-free cream cheese,
softened In a bowl, blend cream cheese and apricot all-fruit spread. Makes about 1-1/4 cups. Per (2 Tbsp) Serving: 40 Cal; 00 g Total Fat; 7 g Carb; 15 mg Cholesterol; 150 mg Sodium. Exchanges: 1/2 Starch.
CALIFORNIA
APRICOT FRUIT SALAD 2 cups sliced pitted fresh California
apricots In a medium bowl, combine all ingredients and refrigerate. Serve as salad or thread onto wooden skewers for fresh fruit kabobs. Makes 5 Servings. Per Serving: 115 Cal; 2 g Total Fat (2 g Sat Fat); 24 g Carb; 00 mg Cholesterol; 16 mg Sodium; 33 mg Calcium; 5 g Dietary Fiber; 2 g Protein. Exchanges: 1-1/2 Fruit; 1/2 Fat.
APRICOT-OAT
SCONES 1-2/3 cups unbleached flour *You may substitute or combine with dried cranberries, cherries or golden raisins for a total of 1/2 cup. Place the flour, oats, sugar, baking powder, and baking soda in a medium-sized bowl, and stir to mix well. Add the fruit, the oil, and just enough of the buttermilk to form a thick batter; stir just until the dry ingredients are moistened. Coat a large baking sheet with nonstick cooking spray, and drop by heaping tablespoons of the batter onto the sheet, spacing them 1-inch apart. Bake at 375°F for 12 to 15 minutes, or just until the tops are lightly browned. Be careful not to overbake. Serve hot. Makes 12 Scones. Per Scone: 129 Cal; 3 g Total Fat; 00 mg Cholesterol; 164 mg Sodium; 3 g Protein; 1 g Fiber. Exchanges: 1-1/2 Starch; 1/2 Fat.
APRICOT-CHERRY
CORNMEAL COBBLER 2 cups fresh California apricots, pitted and
halved Preheat oven to 375°F. Combine apricots and 1/3 cup sugar in a small bowl. Combine cherries and 1 Tbsp flour in separate bowl; set aside. Combine remaining 1 cup flour, cornmeal, salt, 1-1/2 Tbsp sugar and baking powder in large bowl. Cut in margarine until mixture resembles coarse meal; mix in orange peel. Add milk and combine to evenly moisten dry ingredients. Place fruit in a 1-1/2 quart baking dish; top with batter and sprinkle with remaining 1 teaspoon sugar. Bake 25 to 30 minutes or until golden brown. Let cool slightly and serve. Makes 8 Servings. Per Serving: 252 Cal; 8 g Total Fat (2 g Sat Fat); 42 g Carb; 2 mg Cholesterol; 246 mg Sodium; 4 g Protein; 3 g Fiber. Exchanges: 2 Starch; 1 Fruit; 2 Fat.
APRICOT
AND CHICKEN PASTA 4 boneless skinless split chicken breasts *Juice from the Muscadine or Scuppernong grape, native to the American South Cook chicken breasts in margarine in a skillet over medium-low heat, 5 minutes on one side. Turn breasts. Spread garlic over breasts and cover tightly. Turn heat to low and cook 3 minutes. Blend vinegars, muscadine juice, honey, and thyme in a bowl. Pour mixture over chicken, cover, and cook 3 more minutes. Turn chicken and reduce liquid to a glaze. Remove chicken. Add milk, raise heat to high and cook, stirring constantly, until sauce thickens. Blend in apricot preserves. To serve, toss pasta with almonds and place on platter. Arrange chicken breasts and sauce on pasta and top with chopped chives. Makes 4 Servings. Per Serving (1 chicken breast and 1-cup
pasta): 477 Cal; 8 g Total Fat (2 g Sat Fat); 62 g Carb; 65 mg Cholesterol; 171 mg Sodium;
529 mg Potassium; 37 g Protein; 5 g Dietary Fiber. Exchanges:
APRICOT
SUNRISE SMOOTHIES 1 banana In a blender or food processor, combine the banana, apricot nectar, yogurt, and lemonade concentrate. Process for 30 seconds, or until smooth and creamy. Stir in the club soda and serve immediately. Makes 4 Servings. Per Serving: 132 Cal; 1 g Total Fat; 30
g Carb; 3 mg Cholesterol; 44 mg Sodium; 3 g Protein; 1 g Fiber. Exchanges: 1-3/4 Fruit;
APRICOT
KISSES 6 Tbsp unsalted margarine or butter, at room
temperature Place the margarine or butter in a large bowl. Using an electric mixer, beat until light and fluffy. Add the sugar and 1/4 cup of the preserves. Beat until well-blended. Add the egg, orange rind, and almond extract. Beat for 2 minutes. In a medium bowl, whisk together the flour, cornstarch, baking powder, and salt. Gradually add to the apricot mixture and beat on low speed until just incorporated; do not overmix. Refrigerate the dough for 10 minutes, or until slightly firm. Form the dough into 1-inch balls. Place on the prepared baking sheets, leaving 1-1/2-inches between balls. Dip the back of a 1/4-teaspoon measuring spoon into the confectioners' sugar and press a deep indentation in the center of each ball. Fill the indentation with 1/4 to 1/2 teaspoon of the remaining preserves. Bake one sheet at a time for 10 minutes, or until the cookies are just tinged with brown. Remove from the oven and let stand on the baking sheet for 1 minute. Transfer to a wire rack to cool. Makes 36 Cookie Kisses. Hint: These cookies can be stored in an airtight container for up to 1 week, or frozen for up to 1 month. Per Kiss: 73 Cal; 2 g Total Fat; 13 g
Carb; 6 mg Cholesterol;
APRICOT-SAUCED
SALMON 4 fresh or frozen salmon steaks (about 1-1/4
pounds total), Thaw the salmon, if frozen. Rinse salmon; pat dry. Spray the unheated rack of a broiler pan with nonstick coating. Place salmon on rack. Broil 4 to 5 inches from heat for 8 to 12 minutes, or until the salmon flakes easily when tested with a fork. (Or spray a grill basket with nonstick coating. Place salmon in basket. Grill salmon on the grill rack of an uncovered grill directly over medium coals for 8 to 12 minutes or until salmon flakes easily with a fork, turning once). Meanwhile, for sauce, in a small saucepan combine the cornstarch, salt, and ground red pepper. Gradually stir in the nectar; add hone and 1 tablespoon vinegar. Cook and stir over medium heat until thickened and bubbly. Cook and stir for 2 minutes more. Remove from heat. Cover; keep warm. In a large bowl, toss together the watercress, spinach or romaine; cucumber; and 1 tablespoon vinegar. Divide among 4 serving plates. To serve, place salmon on watercress mixture and spoon sauce over each serving. Sprinkle with green onions. Makes 4 Servings. Per Serving: 181 Cal; 5 g Total Fat (1 g Sat Fat); 13 g Carb; 25 mg Cholesterol; 228 mg Sodium; 21 g Protein; 1 g Fiber. Exchanges: 3 Lean Meat; 1/2 Fruit; 1 Fat.
APRICOT-STUFFED
PORK LOIN Pork Loin: 3/4 cup wild rice Sauce: 1 cup fat-free chicken broth To make the pork loin: Prepare the wild rice according to package directions. Meanwhile, heat the oil in a large nonstick skillet over medium heat. Add the onion, celery, garlic, and thyme and cook, stirring frequently, for 6 to 8 minutes, or until the onion is soft. Add the Madeira or broth and increase the heat to high. Cook for 2 minutes, or until the liquid is evaporated. Remove from the heat and stir in the apricots and wild rice. Season with salt and pepper. With a knife, make a 1-inch
slit from one end of the pork to the other, keeping the sides intact. Push the meat back
from the slit to create a "tunnel." Preheat the oven to 350°F. Heat a large ovenproof skillet coated with cooking spray over medium-high heat. Add the pork and cook for 4 minutes, or until browned on all sides. Place the skillet in the oven and cook for 25 minutes, or until a thermometer inserted in the center reaches 155°F and the juices run clear. Place on a cutting board. Let stand for 5 minutes before slicing. To make the sauce: In a small saucepan over medium-high heat, whisk together the broth, apricot nectar or orange juice, and mustard. Bring to a boil and cook for 2 minutes. Combine the cornstarch and water in a cup and stir until smooth. Add to the saucepan and cook, whisking for 2 minutes, or until thickened. Serve over the pork. Makes 4 Servings. Per Serving: 476 Cal; 12 g Total Fat; 46 g Carb; 110 mg Cholesterol; 200 mg Sodium; 43 g Protein; 4 g Fiber. Exchanges: 1-1/2 Bread; 1 Fruit; 1 Veg; 4-1/2 Very Lean Meat; 2 Fat.
APRICOT
SOUFFLÉ 4 ounces dried apricots In a medium saucepan over medium heat, combine the apricots, water, orange juice, and 3 Tablespoons of the sugar. Cover and bring to a boil. Simmer for 15 minutes, or until the apricots are soft. Let cool for 5 minutes. Place in a food processor or blender and purée. Place in a bowl and stir in the lemon juice and vanilla extract. Let cool to room temperature. Preheat oven to 350°F. Coat four 6-ounce ramekins or custard cups with cooking spray. Use 2 Tablespoons of the remaining sugar to coat the ramekins; tap out the excess. Place the ramekins on a baking sheet. Place the egg whites, cream of tartar, and salt in a large bowl. With an electric mixer on medium speed, beat until foamy. Gradually beat in the remaining 3 Tablespoons sugar. Increase the speed to high and continue to beat until the whites are firm and glossy. Stir one-third of the egg-white mixture into the apricot purée. Gently fold in the remaining egg-white mixture until thoroughly incorporated. Spoon the mixture into the prepared ramekins and smooth the tops. Bake for 20 minutes, or until puffed, golden brown, and just set in the center. Remove from the oven and sift the confectioners' sugar over the top. Serve immediately. Makes 4 Servings. Per Serving: 213 Cal; 00 g Total Fat; 49 g Carb; 00 mg Cholesterol; 65 mg Sodium; 5 g Protein; 2 g Fiber. Exchanges: 1-1/2 Fruit; 1-1/2 Bread; 1/2 Meat.
APRICOT
CHICKEN AND RICE SALAD 3/4 cup apricot nectar In a large bowl, whisk the apricot nectar, vinegar, basil, and salt. Add the rice, chicken, pepper, apricots, and scallions Toss to coat. Sprinkle with the pecans. Makes 6 Servings. Per Serving: 393 Cal; 6 g Total Fat (1 g Sat Fat); 63 g Carb; 48 mg Cholesterol; 152 mg Sodium; 23 g Protein; 4 g Fiber. Exchanges: 2-1/2 Starch; 1-1/2 Fruit; 3 Very Lean Meat; 1 Fat. Apricot Nectar Marinade: To use as a marinade, double the amount of vinegar in the recipe above. Pour the marinade over the chicken or pork in a shallow dish. Cover and refrigerate, turning occasionally, for 2 to 4 hours. While the chicken or pork is grilling or broiling, pour the marinade into a small saucepan. Cook over medium heat for at least 5 minutes. Continue cooking for 3 minutes, or until it becomes syrupy. Brush over the chicken or pork during the final moments of cooking or drizzle over the meat after slicing. APRICOT
BAR COOKIES 3/4 cup all-purpose flour Preheat oven to 350°F. Combine both flours, baking soda and cinnamon. Mix in sugar, yogurt, water, oil, molasses, and egg white. Stir in oats, apricots and raisins. Spread mixture in a 9- x 13-inch nonstick baking pan. Bake in preheated oven for 20 to 25 minutes, or until a toothpick inserted in the center comes out clean. Cool in the pan. Mix powdered sugar with lemon juice and drizzle over cooled bars. Cut into 24 pieces. Makes 24 Bars. Per Bar: 115 Cal; 3 g Total Fat; 22 g
Carb; 00 mg Cholesterol;
APRICOT-DATE
DESSERT 2 Tbsp butter Preheat oven to 400°F. Place butter in a 8-inch square baking dish. Place baking dish in oven and melt butter; remove from oven. Stir oats, sugar, and flour into melted butter; mix well. Bake mixture until oats are toasted, about 12 minutes, stirring mixture twice while baking. While oat mixture is baking, combine apricots, dates and orange juice in a 1-quart saucepan. Cook over medium heat until mixture boils and thickens, about 8 minutes, stirring frequently. Remove from heat. Place pan in a large bowl of ice water, and stir mixture until it is slightly cooled, about 5 minutes. Remove 1/3 of oatmeal mixture from baking dish and set aside. press remaining oatmeal evenly on bottom of pan. Spoon apricots and dates evenly over crust, spreading carefully. Sprinkle with reserved oatmeal. Serve warm with frozen yogurt, if desired. Makes 9 Servings. Per Serving (w/o frozen yogurt): 142 Cal; 3 g Total Fat; 28 g Carb; 7 mg Cholesterol; 31 mg Sodium; 2 g Protein; 3 g Fiber. Exchanges: 3/4 Starch; 1 Fruit; 1/2 Fat.
APRICOT-ALMOND
PUDDING CAKE 1/4 cup chopped, dried apricots Preheat oven to 300F. Spray a 10-inch nonstick springform pan with nonstick cooking spray; set aside. Soak apricots in 1/4 cup water in a small bowl for 15 minutes. Drain and discard water. Pat apricots dry with paper towels; set aside. Combine orange juice, ricotta cheese and honey in a medium bowl. Mix on medium speed of electric mixer 5 minutes or until smooth. Combine sugar, cornmeal, flour and nutmeg in a small bowl. Gradually add sugar mixture to orange juice mixture; blend well. Slowly stir in apricots. Pour batter into prepared pan. Sprinkle with almonds. Bake 60 to 70 minutes or until center is firm and cake is golden brown. Dust with powdered sugar, if desired. Serve warm. Makes 8 Servings. Per Serving: 245 Cal; 5 g Total Fat; 48 g Carb; 10 mg Cholesterol; 43 mg Sodium; 3 g Dietary Fiber; 6 g Protein. Exchanges: 2-1/2 Starch/Bread; 1/2 Fruit; 1 Fat.
APRICOT
WALNUT CHEESECAKE Walnut Crust (recipe below) Make Walnut Crust, pressing onto bottom and 1/2-inch up sides of 10-inch springform pan. Beat ricotta and cream cheese until fluffy in large bowl; beat in Splenda® and flour. Beat in egg whites, apricot nectar, lemon juice, 1/4 cup apricot preserves, and lemon rind. Pour filling into crust. Bake at 300°F until just set in the center, 1-1/2 to 1-1/2 hours. Turn oven off; cool cheesecake in oven for 2 hours. Refrigerate 8 hours or overnight. Remove side of pan and place cheesecake on serving plate. Melt remaining 1/2 cup preserves in small saucepan; brush over top of cheesecake. Sprinkle with walnuts. Makes 12 Servings. Per Serving: 270 Cal; 6 g Total Fat (2 g Sat Fat); 41 g Carb; 11 mg Cholesterol; 313 mg Sodium; 15 g Protein. Exchanges: 2-1/2 Starch; 1-1/2 Meat; 1 Fat. WALNUT CRUST 1 cup finely crush corn flake cereal Combine all ingredients, adding enough honey for mixture to stick together. Proceed with recipe above.
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