Mason County News
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Family Times
Apple Season
Wednesday, September 18, 2013 • Posted September 19, 2013

It’s apple season! You’ve got one more chance on Saturday to pick apples locally at Mason’s own Sonlight Apple Orchard. Brooke and I pick our own apples there every year and they are wonderful. I found some interesting ideas for those apples from the Fruit and Veggies: More Matters website. I love the combination of sweet and savory flavors together, and here are two yummy and nutritious ways to do that:

Apple Tuna Sandwiches

This recipe adds more fiber and vitamins to your traditional tuna sandwich.

Preparation Time: 15 minutes

    * 1 can (6 ½ oz) tuna, packed in water and drained * 1 large apple * ¼ cup vanilla yogurt, low-fat * 1 tsp mustard * 1 tsp honey * 6 slices whole wheat bread * 3 lettuce leaves

Wash and peel the apple. Chop into small pieces. Drain the water from the can of tuna. Put the tuna, apple, yogurt, mustard, and honey in a medium bowl. Stir well. Spread 1/2 cup of tuna mixture onto each 3 slices of bread.

Top each sandwich with a washed lettuce leaf and slice of bread. Serve.

Serves: 3

1 Cup of Fruits and Vegetables per Serving

Nutrition Information per Serving:

Calories: 290

Total Fat: 4g

Saturated Fat: 1g

% of Calories from Fat: 12%

% Calories from Sat Fat: 3%

Protein: 23g

Carbohydrates: 40g

Cholesterol: 25mg

Dietary Fiber: 6g

Sodium: 530mg

Each serving provides: An excellent source of fiber, vitamin B3, selenium, phosphorous, and manganese, and a good source of vitamins B1, B2, B6, B12, K, and D, zinc, potassium, magnesium, iron, copper, calcium, and folate.

Recipe courtesy of The Pennsylvania Nutrition Education Program.

Blueberry Apple Quesadillas

    * 10 oz Blueberries, frozen * 1 cup Apples, chopped * 2 Tbsp Sugar * 1/4 cup Blueberries, fresh * 4- 8 inch Tortillas, whole wheat * 1/2 cup Mozzarella cheese, part skim * 1/2 cup Ricotta cheese, fat free * 1 Lemon, grated peel

1. In saucepan combine frozen blueberries, apples and sugar. Bring to a boil over medium-high heat.

2. Once you have reached a boil, reduce heat and simmer until fruit is soft (about 10 minutes).

3. Puree fresh blueberries.

4. Spread 1 Tbsp blueberry spread over each tortilla, leaving 1/2 inch border around.

5. In bowl, combine cheeses with lemon peel.

6. Spread 1/4 of cheese mixture of one half of each tortilla. Add 2 Tbsp blueberry mixture to each quesadilla. Fold each tortilla over to enclose the filling.

7. Heat large skillet over medium-high heat. Add quesadillas and cook until crisp and lightly browned on bottom. Turn and crisp on second side.

8. To serve, place quesadillas on plates and top with remaining blueberry mixture.

Nutritional Information

    * Calories:320 * Carbohydrates:51g * Total Fat:7g * Cholesterol:15mg * Saturated Fat:2.5g * Dietary Fiber:6g * % of Calories from Fat:20% * Sodium:570mg * Protein:12g
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