Seasonal Flavors featuring Fruit Salads and Specialty Breads
St. John’s and MVP Health Care‘s Seasonal Flavors cooking demonstration and educational series on June 1 walked attendees through recipes for Fruit Salads and Specialty Breads. As always, Seasonal Flavors featured the use of local, seasonal ingredients to create delicious meals to share with family and friends!
Be sure to sign up for our next class on July 13 at St. John’s Meadows.
Fresh Cherry and Corn Salad
Yields: 8 servings
½ medium shallot, finely chopped
3 cloves garlic, minced
¼ cup extra virgin olive oil
¼ cup balsamic vinegar
Freshly ground black or white pepper to taste
5 ounces baby arugula or baby spinach
4 ears cooked fresh corn, kernels sliced off cob
½ cup finely sliced red onion
¾ cup feta cheese
1 pound fresh dark cherries, pitted, sliced in half
In small mixing bowl, combine all dressing ingredients. Whisk well.
In large salad bowl, combine arugula, corn and onion. Drizzle with dressing and toss to coat.
Arrange salad on individual dishes and sprinkle with feta. Top with cherries and serve.
Nutrition Information: 179.7 calories/serving, 10.6 g total fat (3.1 g saturated fat, 5.7 g monounsaturated fat, 1.1 g polyunsaturated fat), 20.1 g total carbohydrates, 2.9 g fiber, 164.3 mg sodium, 4.5 g protein
Kalamata Olive Bread with Oregano
Yield: 12 servings (serving size: 1 slice)
1 Tablespoon olive oil
1 cup finely chopped onion
2 cups all-purpose flour
1 teaspoon baking soda
1 cup low-fat buttermilk
2 Tablespoons butter, melted
2 large egg whites
¼ cup pitted kalamata olives, chopped
1 Tablespoon chopped fresh oregano
Preheat oven to 350°.
Heat oil in a large nonstick skillet over medium-high heat. Add onion to pan; sauté 3 minutes or until onion is tender. Set aside.
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, and baking soda in a large bowl; make a well in center of mixture.
Combine buttermilk, butter, and egg whites, stirring with a whisk. Add buttermilk mixture to flour mixture, stirring just until moist. Fold in onion, olives, and oregano.
Spread batter into an 8 x 4–inch loaf pan coated with cooking spray. Bake at 350° for 45 minutes or until a wooden pick inserted in center comes out clean.
Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on wire rack.
Nutrition Information: 116.3 calories/serving, 3.8 g total fat (1.6 g saturated fat,
1.4 g monounsaturated fat, 0.2 g polyunsaturated fat), 16.8 g total carbohydrates,
0.9 g fiber, 6 mg cholesterol, 226.2 mg sodium, 3.4 g protein
Raspberry, Avocado & Mango Salad
Yields: 5 servings
1½ cups fresh raspberries, divided
¼ cup extra-virgin olive oil
¼ cup red-wine vinegar
1 small clove garlic, coarsely chopped
? teaspoon freshly ground pepper
8 cups mixed salad greens
1 ripe mango, diced
1 small ripe avocado , diced
½ cup thinly sliced red onion
¼ cup toasted chopped hazelnuts, or sliced almonds (optional)
To toast chopped or sliced nuts, heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes.
Puree ½ cup raspberries, oil, vinegar, garlic and pepper in a blender until combined.
Combine greens, mango, avocado and onion in a large bowl. Pour the dressing on top and gently toss to coat. Divide the salad among 5 salad plates. Top each with the remaining raspberries and sprinkle with nuts, if using.
Nutrition Information: 240 calories/serving, 19 g total fat (2.5 g saturated fat,
12.9 g monounsaturated fat, 2.8 g polyunsaturated fat), 15 g total carbohydrates,
5.2 g fiber, 0.0 mg cholesterol, 13 mg sodium, 3.2 g protein
Sweet Corn Bread with Mixed Berries and Berry Coulis
Yields: 9 servings
½ cup fresh or thawed frozen raspberries
½ cup fresh or thawed frozen blueberries
½ cup fresh or thawed frozen blackberries
2 Tablespoons water
2½ teaspoons granulated sugar
1 cup fresh raspberries
1 cup fresh blueberries
1 cup fresh blackberries
2 Tablespoons dark brown sugar
1/8 teaspoon grated orange rind
¾ cup all-purpose flour
¾ cup yellow cornmeal
1/3 cup granulated sugar
2 teaspoons baking powder
¾ cup 2% reduced-fat milk
2 Tablespoons unsalted butter, melted
1 Tablespoon vegetable oil
1 large egg
½ cup non-fat vanilla yogurt
To prepare sauce, combine the first 5 ingredients in a food processor; process until smooth. Strain berry mixture through a fine sieve over a bowl, reserving liquid; discard solids. Cover and chill.
To prepare topping, combine 1 cup each raspberries, blueberries, and blackberries in a large bowl. Add brown sugar and orange rind; toss gently to combine. Cover and chill.
Preheat oven to 425°.
To prepare corn bread, lightly spoon the flour and cornmeal into dry measuring cups, and level with a knife. Combine flour, cornmeal, 1/3 cup granulated sugar and baking powder in a large bowl, stirring with a whisk. Add milk, butter, oil, and egg; stir with a whisk.
Pour batter into an 8-inch square baking pan coated with cooking spray. Bake at 425° for 15 minutes or until corn bread is lightly browned and a wooden pick inserted in center comes out clean. Cool in pan 10 minutes on a wire rack; remove from pan. Cool completely on wire rack. Cut corn bread into 9 squares.
Spoon about 1 tablespoon sauce onto each of 9 plates, and top with 1 corn bread square. Top each corn bread square with about 1/4 cup fresh berry topping. Spoon 1 tablespoon non-fat vanilla yogurt over each serving.
Nutrition Information: 213 calories/serving, 5.7 g total fat (3.2 g saturated fat,
1.2 g monounsaturated fat, 0.4 g polyunsaturated fat), 38 g total carbohydrates,
2.8 g fiber, 30 mg cholesterol, 146 mg sodium, 4.5 g protein