Holiday Fruit Recipes

Special Collection
Holiday Fruit Recipes

[
WITH NUTRITIONAL INFORMATION AND DIABETIC EXCHANGE TABLE ]

FROM TRAVERSE BAY FARMS
WWW.TRAVERSEBAYFARMS.COM

Great Tasting Holiday Fruit Recipes
Legal Notice:-

While every attempt has been made to verify the information provided in this recipe Ebook, neither the
author nor the distributor assume any responsibility for errors or omissions. Any slights of people or
organizations are unintentional and the development of this Ebook is bona fide.

This Ebook has been distributed with the understanding that we are not engaged in rendering technical,
legal, accounting or other professional advice. We do not give any kind of guarantee about the
accuracy of information provided. In no event will the author and/or marketer be liable for any direct,
indirect, incidental, consequential or other loss or damage arising out of the use of this document by
any person, regardless of whether or not informed of the possibility of damages in advance.

About this Recipe Book:-

The special recipe book was created to provide you with a number of specially selected fruit-based
recipes specifically chosen for the holidays. Each of the recipes will make an excellent addition to your
holiday meal. Not only is each recipe great tasting, they also are make with antioxidant-rich fruit.

Each recipe includes serving summary, ingredients, directions, nutritional facts and diabetic exchange
information.

Feel free to send us your comments, photos or video testimonials on these great tasting holiday fruit
recipes.

Thank you and have a great holiday season and we hope these great tasting fruit recipes will help to
create memories that will last a lifetime.

From everyone at Traverse Bay Farms – www.TraverseBayFarms.com

Great Tasting Fruit Recipes for the Holidays – www.TraverseBayFarms.com Page 2

Company Information:-

Traverse Bay Farms specializes in offering only antioxidant-rich super fruit products. Since 2001, the
company has offered super fruit products to maintaining a healthy lifestyle. The company offers
complete selection of dried fruit (including dried tart cherries dried blueberries, dried strawberries and
dried raspberries). Traverse Bay Farms dried fruit is an excellent addition to any holiday meal.

In addition, the company offers tart cherry juice concentrate, Fruit Advantage tart cherry capsules and
more. Their website located at www.traversebayfarms.com and offers a number of free downloadable
cookbooks and healthy living ebooks.

Also the Traverse Bay Farms fruit salsa’s fruit and gourmet salsas were voted #1 salsa in America two
years in a row at America’s Best Professional Food Competition. The America’s Best food competition
is the nation’s largest and most respected food show in America. Here is an overview of the awards:

Salsa General – All Category:

1st PLACE: Traverse Bay Farms – Peach Salsa
3rd PLACE: Traverse Bay Farms – Corn Salsa

Salsa – Fruit Category:
1st PLACE: Traverse Bay Farms – Pineapple Salsa
3rd PLACE: Traverse Bay Farms – Raspberry Salsa
3rd PLACE: Traverse Bay Farms – Peach Salsa

Salsa – Bean Category:
1st PLACE: Traverse Bay Farms – Bean Salsa

Visit our website at www.traversebayfarms.com to learn more about our super fruit products and view
our selection of award winning salsas. You can also contact us toll-free at 1-877-746-7477.



Table of Contents

Apple Recipes ........................................................................................................................... 7

Apple Carrot Salad ................................................................................................................. 7

Apple Dumplings .................................................................................................................... 9

Apple Fennel Soup ............................................................................................................... 11

Apples with Onions............................................................................................................... 13

Celery and Apple Steam-Fry with Honey-Mustard Sauce .................................................... 15

Sweet Potato Salad .............................................................................................................. 17

Blueberry Recipes ................................................................................................................... 19

Avocado and Fruit Salad topping ......................................................................................... 19

Rainbow Fruit Salad ............................................................................................................. 23

Cherry Recipes ........................................................................................................................ 25

Sensational Stuffed Mushrooms........................................................................................... 25

Cherry Chewbilees ............................................................................................................... 26

Traditional Cherry Pie ........................................................................................................... 27

Carrots with Cherries ............................................................................................................ 28

Cranberry Recipes ................................................................................................................... 29

Fruited Rice Pilaf .................................................................................................................. 29

Paradise Freeze ................................................................................................................... 31

Santa Fe Chilled Nectarine Soup ......................................................................................... 33

Scandinavian Fruit Soup ...................................................................................................... 35

Fig Recipes.............................................................................................................................. 37


Fig Banana Smoothie ........................................................................................................... 37

Grape Recipes......................................................................................................................... 39

Glorious Fresh Fruit Salad ................................................................................................... 39

Grape and Napa Cabbage Stir-Fry....................................................................................... 41

Grape Kebabs ...................................................................................................................... 43

Pomegranate Recipes ............................................................................................................. 45

Jeweled Watermelon Soup .................................................................................................. 45

Pomegranate and Banana Salad ......................................................................................... 47

Raspberry Recipes .................................................................................................................. 49

Berry Blast ............................................................................................................................ 49

Cantaloupe Soup.................................................................................................................. 51

Plum-Raspberry Dessert Soup ............................................................................................. 53

Raspberry Smoothie............................................................................................................. 55

Red Cooler ........................................................................................................................... 57

Strawberry Recipes ................................................................................................................. 59

Avocado Fruit Salad ............................................................................................................. 59

Strawberry Mint Lemonade .................................................................................................. 62

Tropical Fruit Platter ............................................................................................................. 64


Apple Recipes

Apple Carrot Salad

Recipe Summary:
Preparation Time: 10 minutes
Number of Servings: 6
Cups of Fruits and Vegetables Per Person:
0.50

Ingredients:

1 cup shredded carrot

3 (medium) unpared and diced apples

1 Tbsp lemon juice

1/2 cup raisins

1/3 cup low-fat mayonnaise

Directions:

Combine all ingredients. Chill thoroughly. Serve on salad greens.


Nutrition Facts

Apple Carrot Salad
Serving Size 1/6 recipe
Amount Per Serving
Calories 110 Calories from Fat 10
% Daily Value (DV)*
Total Fat 1g 2%
Saturated Fat 0g 0%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 140mg 6%
Total Carbohydrate 25g 8%
Dietary Fiber 3g 12%
Sugars 20g
Protein 1g
Vitamin A 45%
Vitamin C 10%
Calcium 2%
Iron 2%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 1
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange
System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial
exchanges are not included.


Apple Dumplings

Recipe Summary:
1.00

Ingredients:

2 Tbsp firmly packed light brown sugar

1-1/2 tsp cinnamon

1 tsp cornstarch

1 tsp vanilla extract

6 small apples, peeled and cored

6 square 7-inch egg roll wrappers

Non-stick cooking spray

Directions:

Preheat the oven to 375°F. Spray six muffin cups with non-stick cooking spray. In a large bowl,
combine the sugar, cinnamon, cornstarch, vanilla, and 1 Tbsp water. Roll peeled apples in the
mixture until coated. Place one apple in the center of each egg roll wrapper. Bring the corners
up to the top of the apple, pressing and folding to seal the edges. Place each dumpling in a
muffin cup and lightly spray the tops with non-stick cooking spray. Bake until golden, about 20
minutes. Cool on a rack 15 minutes; serve warm.


Nutrition Facts
Apple Dumplings
Serving Size 1/6 of recipe
Amount Per Serving
% Daily Value (DV)*
Total Fat 1g 2%
Saturated Fat 0g 0%
Trans Fat 0g 0%
Cholesterol 5mg 2%
Sodium 190mg 8%
Sugars 16g
Protein 3g
Vitamin A 2%
Vitamin C 8%
Calcium 4%
Iron 8%


Diabetic Exchange**

Fruit: 1
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 1
Other: 0



Apple Fennel Soup

Recipe Summary:
0.75

Ingredients:

2 cups low sodium chicken broth

2 cups water

1/2 cup white wine

2 Golden Delicious apples, peeled, cored and chopped

1 cup thinly sliced carrots

1 small onion, thinly sliced

1 cup chopped fennel

1 Bay leaf

1/4 tsp dried thyme leaves

6 Peppercorns

4 tsp non-fat plain yogurt

Directions:

In large pot, combine broth, water, wine, apples, carrots, onion, fennel, bay leaf, thyme and
peppercorns; bring to boil. Reduce heat and simmer, covered, 20 minutes. Strain soup,
reserving liquid. Remove bay leaf from apple-vegetable mixture in strainer. In blender or food
processor, puree mixture; add reserved liquid and blend well. Reheat soup, if necessary, ladle
into soup bowls and serve with a dollop of yogurt if desired.


Nutrition Facts
Apple Fennel Soup
Amount Per Serving
% Daily Value (DV)*
Total Fat 1g 2%
Saturated Fat 0g 0%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 80mg 3%
Sugars 10g
Protein 4g
Vitamin A 70%
Vitamin C 15%
Calcium 4%
Iron 4%


Diabetic Exchange**

Fruit: 1
Vegetables: 1
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0


Source:
Produce for Better Health/Washington Apple Commissio


Apples with Onions

Recipe Summary:
1.00

Ingredients:

4 apples, cored and sliced

1 cup Vidalia onions

1 Tbsp whipped light butter

Directions:

Sauté apples and onions in butter until tender.


Nutrition Facts
Apples with Onions
Amount Per Serving
% Daily Value (DV)*
Total Fat 2g 2%
Saturated Fat 1g 5%
Trans Fat 0g 0%
Cholesterol 5mg 2%
Sodium 25mg 1%
Sugars 24g
Protein 1g
Vitamin A 4%
Vitamin C 20%
Calcium 2%
Iron 2%


Diabetic Exchange**

Fruit: 2
Vegetables: 1
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0


Source:
Apple Growers of New Hampshire


Celery and Apple Steam-Fry with Honey-Mustard Sauce

Recipe Summary:
1.00

Ingredients:

1 cup water

4 cups celery, diagonally sliced 1/2" thick

2 cups diced sweet red apples (approx. 2 medium)

2 Tbsp Dijon-style mustard

1 Tbsp honey

1 tsp cornstarch

1/8 tsp ground black pepper

1/4 cup chopped and toasted walnuts

Directions:

In a large skillet bring water to a boil. Add celery and apples; cook and stir until crisp-tender,
about 8 minutes. In a small bowl combine mustard, honey, cornstarch and black pepper with 2
Tbsp water. Add to celery mixture, stirring constantly; cook and stir until clear and thickened,
about 1 minute. Stir in walnuts, if desired.


Nutrition Facts
Celery and Apple Steam-Fry with Honey-Mustard Sauce
Amount Per Serving
% Daily Value (DV)*
Total Fat 5g 8%
Saturated Fat 1g 3%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 280mg 12%
Sugars 13g
Protein 2g
Vitamin A 15%
Vitamin C 15%
Calcium 6%
Iron 4%


Diabetic Exchange**

Fruit: 1
Vegetables: 1
Meat: 0
Milk: 0
Fat: 1
Carbs: 0
Other: 0


Source:
Produce for Better Health/American Celery Council


Sweet Potato Salad

Recipe Summary:
1.00

Ingredients:

2-1/2 lbs sweet potatoes

2 medium-sized tart green apples, unpeeled and cut in 1/2 inch dice

1 small fresh pineapple, cut into 1/2 inch chunks or 1 (20 oz) can pineapple tidbits

1/2 cup golden raisins

3/4 cup mayonnaise

3/4 cup plain yogurt

1-1/2 Tbsp curry powder

1/2 tsp salt

Directions:

In a saucepan cover potatoes with salted cold water. Bring to a boil, reduce heat and simmer,
covered, until just tender, about 15 to 20 minutes. Drain potatoes well. Peel potatoes while
warm and then allow to cool completely before cutting into 3/4 inch chunks and place in large
bowl. Add the apples, pineapple and raisins; set aside. In a small bowl, whisk together
remaining ingredients. Add to potato mixture and toss gently until well combined. Chill for a
minimum of 1 hour before serving.


Nutrition Facts
Sweet Potato Salad
Serving Size 1/10 salad
Amount Per Serving
% Daily Value (DV)*
Total Fat 6g 9%
Saturated Fat 1g 5%
Trans Fat 0g 0%
Cholesterol 5mg 2%
Sodium 300mg 13%
Sugars 20g
Protein 3g
Vitamin A 280%
Vitamin C 35%
Calcium 6%
Iron 8%


Diabetic Exchange**

Fruit: 1
Vegetables: 0
Meat: 0
Milk: 0
Fat: 1
Carbs: 1
Other: 0



Blueberry Recipes

Avocado and Fruit Salad topping

Recipe Summary:
Cups of Fruits and Vegetables Per Person: 2.50

Ingredients:

2 red delicious apples, cut into 1/2 cubes

1 tsp lemon juice

2 avocados, cut into 1/2 inch cubes

2 kiwi fruits, sliced

1 banana sliced

1 pint strawberries, sliced

1 pint blueberries

1 Tbsp honey

1/4 tsp mace (East Indian spice similar to nutmeg)

Directions:

Place apples in a bowl with lemon juice to keep from browning. Add all other ingredients.
Gently mix fruit salad topping. Serve on top of waffles, with or without liquid syrup.


Nutrition Facts
Avocado and Fruit Salad topping
Amount Per Serving
% Daily Value (DV)*
Total Fat 16g 25%
Saturated Fat 2g 10%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 10mg 0%
Sugars 30g
Protein 4g
Vitamin A 6%
Vitamin C 180%
Calcium 4%
Iron 8%


Diabetic Exchange**

Fruit: 3
Vegetables: 0
Meat: 0
Milk: 0
Fat: 3
Carbs: 0
Other: 0




Papaya Boats

Recipe Summary:
1.00

Ingredients:

2 ripe papayas

1 cup (11 oz) Mandarin oranges, drained

1 banana (small and ripe), sliced

1 kiwi, peeled and sliced

1/2 cup blueberries

1/2 cup strawberries

3/4 cup non-fat vanilla yogurt

2 tsp chopped fresh mint

Directions:

Cut papayas in half lengthwise; scoop out seeds. Place oranges, banana, kiwi and berries in
each papaya half. Combine yogurt and mint; mix well and spoon over fruit before serving.
Garnish with mint sprigs, if desired.


Nutrition Facts
Papaya Boats
Serving Size 1 boat

Amount Per Serving
% Daily Value (DV)*
Total Fat 1g 1%
Saturated Fat 0g 0%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 40mg 2%
Sugars 28g
Protein 4g
Vitamin A 45%
Vitamin C 240%
Calcium 15%
Iron 4%


Diabetic Exchange**

Fruit: 2
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 1
Other: 0



Rainbow Fruit Salad

Recipe Summary:
0.75

Ingredients:

1 large mango, peeled & diced

2 cups fresh blueberries

2 nectarines, unpeeled & sliced

2 cups halved fresh strawberries

2 cups seedless grapes

2 bananas, sliced

1 kiwifruit, peeled & diced

1/3 cup fresh orange juice

2 Tbsp lemon juice

1-1/2 Tbsp honey

1/4 tsp ground ginger

dash nutmeg

Directions:

Prepare the fruit and place in a large bowl. Combine orange juice, lemon juice, honey, ginger,
and nutmeg in a small bowl. Whisk together until well combined. Just before serving, pour
honey orange sauce over the fruit.


Nutrition Facts
Rainbow Fruit Salad
Amount Per Serving
% Daily Value (DV)*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Sugars 18g
Protein 1g
Vitamin A 6%
Vitamin C 70%
Calcium 2%
Iron 2%


Diabetic Exchange**

Fruit: 1
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0


Source:
National Heart, Lung and Blood Institute


Cherry Recipes

Sensational Stuffed Mushrooms

Hot out of the oven, mushroom caps are an elegant appetizer.
30 large mushrooms (about 1 pound)
1/2 pound bulk pork sausage
1 cup chopped dried tart cherries
2 green onions, sliced
1 package (8 ounces) cream cheese, softened

Pull stems from mushrooms and discard (or save for another use). Rinse mushroom caps;
drain well. Set aside.

Cook sausage in a large skillet 5 minutes, or until sausage is done. Stir occasionally to break
up meat. Remove from heat. Add dried cherries, green onions and cream cheese; mix well. Fill
each mushroom cap with a heaping teaspoon of sausage mixture. Place filled mushrooms on
a lightly greased baking sheet. Bake in a preheated 425-degree oven 6 to 8 minutes. Serve
immediately.

Makes 30.



Cherry
Cherry Chewbilees
Beyond ordinary, try these cookies made with extraordinary dried cherries!

1 cup margarine, softened
3/4 cup granulated sugar
3/4 cup firmly packed brown sugar
2 eggs
1 teaspoon vanilla extract
2 1/4 cups all-purpose flour
1 teaspoon baking soda
1 package (10 ounces) vanilla-flavored morsels or 1 cup coarsely
chopped white chocolate
1 1/2 cups dried tart cherries
1 cup coarsely chopped cashews

Put margarine, granulated sugar, brown sugar, eggs and vanilla in a large mixing bowl.
Beat with an electric mixer on medium speed 3 to 4 minutes, or until well mixed.

Combine flour and baking soda. Gradually add flour mixture to butter mixture; mix well.
Stir in vanilla-flavored morsels, dried cherries and cashews. Drop by rounded
tablespoons onto ungreased baking sheets.

Bake in a preheated 350-degree oven 10 to 12 minutes, or until light golden brown.
Do not overbake. Transfer to wire racks to cool. Store in a tightly covered container.
These cookies freeze well.
Makes 4 to 5 dozen.


Traditional Cherry
Pie

Traditional Cherry Pie
George Washington's favorite dessert can be yours, too.

2 (16-ounce) cans unsweetened tart cherries or 4 cups frozen unsweetened tart
cherries
1 cup granulated sugar
3 tablespoons quick-cooking tapioca
1/2 teaspoon almond extract
Pastry for 2-crust, 9-inch pie
2 tablespoons butter or margarine

If using canned cherries, drain them well. Discard the juice or save for another use. If
using frozen cherries, it is not necessary to thaw them. Combine well drained canned
cherries or frozen cherries, granulated sugar, tapioca and almond extract in a large
mixing bowl; mix well. Let stand 15 minutes.
Line a 9-inch pie plate with pastry; fill with cherry mixture. Dot with butter. Adjust top
crust, cutting slits for steam to escape, or cut top crust into strips and make a lattice-
top pie.
Bake in a preheated 400-degree oven 50 to 55 minutes, or until crust is golden brown
and filling is bubbly.

Makes 8 servings.



Carrots
Carrots with Cherries
with
Charact
er
Plain carrots become an elegant side dish with cherries, nutmeg and ginger.

. 1 pound carrots, peeled and
sliced
. 1/2 cup dried tart cherries
. 3 tablespoons maple-flavored
syrup
. 2 tablespoons butter or
margarine
. 1/2 teaspoon ground nutmeg
. 1/4 teaspoon ground ginger

Cook carrots in water in a covered 2-quart saucepan 8 to 10 minutes, or until tender.
Drain well. Add dried cherries, maple syrup, butter, nutmeg and ginger to cooked
carrots; mix to combine ingredients. Cook, stirring occasionally, over medium heat, 3 to
4 minutes, or until sauce is bubbly. makes 6 (1/2 cup) servings

TIPS
- Bread stuffing tastes better with the addition of dried tart cherries.
- Dried tart cherries make good additions to rice pilaf or rice pudding.
- Liven up green salads by sprinkling dried tart cherries over them.
- Add dried cherries to oatmeal or other cereals for a breakfast treat.


Cranberry Recipes

Fruited Rice Pilaf

Recipe Summary:

Ingredients:

2 tsp olive oil

1-1/2 cups uncooked basmati or regular long grain rice

1 clove garlic, minced

1/4 cup diced onion

1 can chicken broth

1/4 tsp ground black pepper

1/2 cup dried cranberries

1/2 cup raisins

1 cup dried apricots

1/4 cup sliced green onions, with tops

1/4 cup slivered almonds, coarsely chopped

Directions:

Heat oil in large saucepan over medium heat until hot. Add rice and garlic; cook 1 to 2 minutes
or until rice is coated with oil and garlic is fragrant. Stir in broth and pepper. Cover; bring to a
boil. Reduce heat; simmer 10 minutes. Stir in cranberries, raisins, and apricots. Cook 7 to 10
minutes longer or until liquid is absorbed and rice is tender. Fluff rice with fork; stir in onions
and almonds. If desired, garnish with additional sliced green onions.


Nutrition Facts
Fruited Rice Pilaf
Serving Size 2/3 cup
Amount Per Serving
% Daily Value (DV)*
Total Fat 5g 7%
Saturated Fat 1g 3%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 25mg 1%
Sugars 27g
Protein 5g
Vitamin A 15%
Vitamin C 4%
Calcium 4%
Iron 8%

Diabetic Exchange**

Fruit: 2
Vegetables: 0
Meat: 0
Milk: 0
Fat: 1
Carbs: 1
Other: 0



Paradise Freeze

Recipe Summary:

Ingredients:

2 large, ripe bananas

2 cups strawberries

1 ripe mango, cubed

2 cups cranberry juice

12 ice cubes

Directions:

Combine all ingredients in blender or food processor container. Cover; blend until thick and
smooth.


Nutrition Facts
Paradise Freeze
Amount Per Serving
% Daily Value (DV)*
Total Fat 1g 1%
Saturated Fat 0g 0%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 5mg 0%
Sugars 35g
Protein 2g
Vitamin A 10%
Vitamin C 120%
Calcium 4%
Iron 4%


Diabetic Exchange**

Fruit: 3
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0


Source:
Produce for Better Health


Santa Fe Chilled Nectarine Soup

Recipe Summary:

Ingredients:

2 lbs (8 small) nectarines, sliced

1 cup apple juice

1 cup cranberry cocktail juice

1/2 tsp salt

1/2 tsp red pepper flakes

1 Tbsp balsamic vinegar

1/4 cup fresh cilantro leaves

Directions:

Combine nectarines with juices, salt, pepper flakes and vinegar in electric blender. Whirl until
smooth and blended. Add cilantro leaves and whirl in a stop-and-go fashion a few seconds,
just to chop. Serve chilled.


Nutrition Facts
Santa Fe Chilled Nectarine Soup
Amount Per Serving
% Daily Value (DV)*
Total Fat 1g 2%
Saturated Fat 0g 0%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 300mg 13%
Sugars 33g
Protein 3g
Vitamin A 20%
Vitamin C 70%
Calcium 2%
Iron 6%


Diabetic Exchange**

Fruit: 3
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0


Source:
California Tree Fruit Agreement


Scandinavian Fruit Soup

Recipe Summary:
Preparation Time: 8 hours, 15 minutes

Ingredients:

1 cup dried apricots

1 cup dried sliced apples

1 cup dried pitted prunes

1 cup dried cranberries

1 cup canned pitted red cherries

1/2 cup quick cooking tapioca

1 cup grape juice

3 cups water

1/2 cup orange juice

1/4 cup lemon juice

1 Tbsp orange peel, grated

1/2 cup brown sugar

Directions:

Combine all dried fruits, tapioca, grape juice, and water in slow cooker. Cover and cook on low
for 8 hours. Before serving, stir in orange and lemon juices, orange peel, and brown sugar.
Serve warm as soup or dessert. Serve chilled with frozen vanilla yogurt.


Nutrition Facts
Scandinavian Fruit Soup
Amount Per Serving
% Daily Value (DV)*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 95mg 4%
Sugars 34g
Protein 1g
Vitamin A 15%
Vitamin C 15%
Calcium 2%
Iron 6%


Diabetic Exchange**

Fruit: 3
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 1
Other: 0



Fig Recipes

Fig Banana Smoothie

Recipe Summary:
0.75

Ingredients:

1 cup chopped dried figs (stems removed)

1 cup 1-inch banana slices

1 cup plain non-fat yogurt

3 cups crushed ice

1 Tbsp honey

mint leaf or berry garnish

Directions:

Place all ingredients except garnish in a blender (not a food processor), and blend until
smooth, approximately 2-3 minutes. Strain liquid and pour into tall, chilled glasses. Add
garnish.


Nutrition Facts
Fig Banana Smoothie

Amount Per Serving
% Daily Value (DV)*
Total Fat 1g 1%
Saturated Fat 0g 0%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 40mg 2%
Sugars 36g
Protein 5g
Vitamin A 6%
Vitamin C 10%
Calcium 15%
Iron 6%


Diabetic Exchange**

Fruit: 3
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0



Grape Recipes

Glorious Fresh Fruit Salad

Recipe Summary:
1.00

Ingredients:

2 thinly sliced, unpeeled apples (Empire, Cortland)

1 cup seedless green or red grapes

1 banana, sliced

1 can (16 oz) pineapple chunks, drained

1 cup cut up cantaloupe

1 kiwi, peeled and sliced

1/4 cup lowfat sour cream or sour cream substitute

1 cup lowfat small curd cottage cheese, creamed

1 cup lowfat vanilla yogurt

1 Tbsp honey

2 tsp lime juice

Directions:

To make salad, combine first five fruits with a little of the dressing; garnish with slices of
kiwifruit. Serve remaining dressing separately. To make dressing, combine sour cream,
cottage cheese and yogurt. Mix well. Blend in honey and lime juice.


Nutrition Facts
Glorious Fresh Fruit Salad
Amount Per Serving
% Daily Value (DV)*
Total Fat 3g 4%
Saturated Fat 2g 8%
Trans Fat 0g 0%
Cholesterol 10mg 3%
Sodium 190mg 8%
Sugars 35g
Protein 8g
Vitamin A 20%
Vitamin C 60%
Calcium 15%
Iron 4%


Diabetic Exchange**

Fruit: 2
Vegetables: 0
Meat: 1
Milk: 0
Fat: 0
Carbs: 0
Other: 0


Source:
Western New York Apple Growers Association


Grape and Napa Cabbage Stir-Fry

Recipe Summary:
1.00

Ingredients:

1 cup vertically sliced onion

1 Tbsp olive oil

4 cup napa cabbage cut into 1/2" slices

2 cup halved seedless grapes

4 dried shitake mushrooms, rehydrated and cut into ½" slices

2 Tbsp chopped fresh basil (2 tsp dried basil may be substituted)

salt and pepper to taste

1/4 cup water

1 tsp cornstarch

Directions:

Sauté onion in oil until tender. Add cabbage, grapes, mushrooms, basil, salt and pepper and
stir-fry until cabbage is crisp-tender. Combine water and cornstarch; mix well and add to grape
mixture. Stir-fry about 1 minute or until sauce thickens.


Nutrition Facts
Grape and Napa Cabbage Stir-Fry
Amount Per Serving
% Daily Value (DV)*
Total Fat 4g 5%
Saturated Fat 1g 3%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 85mg 4%
Sugars 15g
Protein 2g
Vitamin A 20%
Vitamin C 50%
Calcium 6%
Iron 2%


Diabetic Exchange**

Fruit: 1
Vegetables: 1
Meat: 0
Milk: 0
Fat: 1
Carbs: 0
Other: 0



Grape Kebabs

Recipe Summary:
Preparation Time: 1 hour
1.00

Ingredients:

1 cup purple seedless grapes

1 cup chopped pineapple

1/4 cup apple juice

2 kiwifruits, peeled and cut into ½-inch thick slices

1/4 cup nonfat plain yogurt

2 small bananas, cut into ½-inch thick slices

1 tablespoon orange juice

1/3 cup small strawberries

1/3 cup melon balls

1/3 cup blackberries

Directions:

For the dip, in a small saucepan, bring the pineapple and apple juice to a boil. Reduce the
heat, cover and simmer for 10 minutes, stirring occasionally. Let stand about 25 minutes or
until cool. Transfer the pineapple mixture to a blender or food processor. Add the yogurt and
blend or process until smooth. If desired, cover and chill in the refrigerator before serving.
Place the bananas in a small bowl. Drizzle with the orange juice, then gently toss until coated.
Cut the kiwi slices into quarters. For the kebabs, thread the grapes, bananas, kiwi,
strawberries, melon balls and blackberries onto 4-inch bamboo skewers. Serve with the dip.


Nutrition Facts
Grape Kebabs
Serving Size 1 Kebab
Amount Per Serving
% Daily Value (DV)*
Total Fat 1g 1%
Saturated Fat 0g 0%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 20mg 1%
Sugars 25g
Protein 3g
Vitamin A 4%
Vitamin C 120%
Calcium 6%
Iron 4%


Diabetic Exchange**

Fruit: 2
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0



Pomegranate Recipes

Jeweled Watermelon Soup

Recipe Summary:
1.50

Ingredients:

1 pink grapefruit

1 pomegranate

6 cups 1-inch cubes watermelon, seeded

juice of 1 lime

2 tsp confectioners sugar

Directions:

Peel grapefruit. Slice horizontally into thin, attractive slices; discard (or eat) end pieces. Set
aside. Seed pomegranate and discard peel and membrane. Set aside. Place watermelon, lime
juice and sugar in a blender or food processor and puree until very smooth. Pour into shallow
bowls and garnish with a grapefruit slice or two and a sprinkle of pomegranate seeds. Serve
chilled.


Nutrition Facts
Jeweled Watermelon Soup
Amount Per Serving
% Daily Value (DV)*
Total Fat 1g 1%
Saturated Fat 0g 0%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Dietary Fiber 2g 8%
Sugars 26g
Protein 2g
Vitamin A 40%
Vitamin C 70%
Calcium 4%
Iron 4%


Diabetic Exchange**

Fruit: 2
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0



Pomegranate and Banana Salad

Recipe Summary:
1.00

Ingredients:

2 pomegranates, chilled

4 bananas

1 Tbsp palm sugar or brown sugar

2 limes, juiced (or 1/4 cup freshly squeezed lime juice)

Directions:

Mix together the juice of the lime and the tablespoon of sugar. Adjust sweet and sour to taste.
Score and seed both pomegranates, freeing the seeds. Mound the pomegranate seeds in the
center of salad plates and slice the bananas around the perimeter of the seeds. Drizzle with
the prepared lime dressing and serve.


Nutrition Facts
Pomegranate and Banana Salad
Amount Per Serving
% Daily Value (DV)*
Total Fat 1g 1%
Saturated Fat 0g 0%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Sugars 30g
Protein 2g
Vitamin A 4%
Vitamin C 35%
Calcium 2%
Iron 4%


Diabetic Exchange**

Fruit: 3
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0



Raspberry Recipes
Berry Blast

Recipe Summary:

Ingredients:
2 cups blueberries
2 cups raspberries
2 cups strawberries
2 cups blackberries
1 cup 100% cran-raspberry juice
1 cup low fat blueberry yogurt
2 cups ice

Directions:
Place all items into blender and blend until smooth. Serve immediately.


Nutrition Facts
Berry Blast Smoothie
Amount Per Serving
% Daily Value (DV)*
Total Fat 1g 1%
Saturated Fat 0g 0%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 20mg 1%
Sugars 15g
Protein 2g
Vitamin A 2%
Vitamin C 70%
Calcium 6%
Iron 4%


Diabetic Exchange**

Fruit: 1
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0



Cantaloupe Soup

Recipe Summary:

Ingredients:

2 pounds cantaloupe, peeled and chopped

1 Tbsp lemon juice, freshly squeezed

3/4 cup sparkling apple juice

1 cup raspberries

Mint sprigs

Directions:

Purée cantaloupe with lemon juice in a blender until very smooth, about 2 minutes. Stir in juice,
season with salt. Ladle into serving bowls and garnish with mint sprigs and fresh raspberries.
Serve immediately.


Nutrition Facts
Cantaloupe Soup
Amount Per Serving
% Daily Value (DV)*
Total Fat 1g 2%
Saturated Fat 0g 0%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 40mg 2%
Sugars 23g
Protein 2g
Vitamin A 160%
Vitamin C 160%
Calcium 4%
Iron 6%


Diabetic Exchange**

Fruit: 2
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers.
Therefore, partial exchanges are not included.


Plum-Raspberry Dessert Soup

Recipe Summary:
1.00

Ingredients:

1-1/2 lbs (8 medium) fresh plums

1 cup fresh or frozen raspberries

3 (3-inch) cinnamon sticks

1-1/2 cup red dinner wine

1 Tbsp corn starch

2 Tbsp sugar

Directions:

Combine plums, berries, cinnamon and red wine in saucepan. Bring to a boil, then reduce heat
and simmer for 15 minutes. Whisk cornstarch with 1/2 cup water. Add to soup and cook,
stirring until thickened. Add sugar to taste. Cool. Discard cinnamon then puree in electric
blender. Chill until ready to serve. To serve, portion soup into shallow bowls. Add small scoop
of low-fat frozen yogurt to the center of each bowl and garnish with mint, if desired. (frozen
yogurt is not included in the Nutritional analysis per serving).


Nutrition Facts
Plum-Raspberry Dessert Soup
Amount Per Serving
% Daily Value (DV)*
Total Fat 1g 1%
Saturated Fat 0g 0%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Sugars 21g
Protein 1g
Vitamin A 10%
Vitamin C 35%
Calcium 2%
Iron 4%


Diabetic Exchange**

Fruit: 1
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0



Raspberry Smoothie

Recipe Summary:
1.50

Ingredients:

1 cup unsweetened, frozen raspberries

3/4 cup 100% orange juice

1/2 cup plain low-fat yogurt

Directions:

Blend all ingredients well in blender, and drink! Variations •Frozen strawberries, blueberries,
mixed berries, mango, or peaches Pineapple juice, orange-tangerine juice, and other 100
percent juice blends


Nutrition Facts
Raspberry Smoothie
Serving Size 1 recipe
Amount Per Serving
% Daily Value (DV)*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 70mg 3%
Sugars 35g
Protein 8g
Vitamin A 20%
Vitamin C 240%
Calcium 20%
Iron 8%


Diabetic Exchange**

Fruit: 3
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 2
Other: 0



Red Cooler

Recipe Summary:
1.00

Ingredients:

2 cups cranberries

2 cups raspberries

1 cup 100% cran-raspberry juice

1 cup fat free raspberry yogurt

2 cups ice

Directions:

Place all ingredients into blender and blend until smooth. Serve immediately.


Nutrition Facts
Red Cooler
Amount Per Serving
% Daily Value (DV)*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Sugars 16g
Protein 3g
Vitamin A 6%
Vitamin C 45%
Calcium 8%
Iron 4%


Diabetic Exchange**

Fruit: 1
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0



Strawberry Recipes

Avocado Fruit Salad

Recipe Summary:
1.50

Ingredients:

Salad Dressing

1-1/2 Tbsp olive oil

2 Tbsp raspberry vinegar

1 tsp grated lime peel

1 Tbsp fresh lime juice

1 Tbsp fresh chopped basil leaves

1/2 tsp dry mustard

1/4 tsp salt

1/4 tsp pepper

Salad

1 10 oz package mixed baby greens

4 kiwi, peeled and sliced in half rounds

4 grapefruit

2 cups sliced strawberries

2 star fruits, sliced

1/2 ripe avocado, seeded and peeled (1/2 sliced into 8 portions, 1/2" cubed)


Directions:

Salad Dressing

In a small bowl, whisk together remaining ingredients, set aside.

Salad

In a large salad bowl, combine babay greens, kiwi, grapefruit, stawberries and star fruit. Pour
on dressing and toss to coat. Top with avocado slices.


Nutrition Facts
Avocado Fruit Salad
Amount Per Serving
% Daily Value (DV)*
Total Fat 5g 8%
Saturated Fat 1g 3%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 85mg 4%
Sugars 17g
Protein 3g
Vitamin A 35%
Vitamin C 240%
Calcium 6%
Iron 6%


Diabetic Exchange**

Fruit: 2
Vegetables: 0
Meat: 0
Milk: 0
Fat: 1
Carbs: 0
Other: 0


Source:
California Avocado Commission


Strawberry Mint Lemonade

Recipe Summary:
1.00

Ingredients:

4 cups water

1 cup sugar substitute

4 cups fresh mint leaves, lightly packed

1 quart strawberry hulled, halved

1 cup lemon juice, fresh squeezed

Directions:

Place 2 cups water, sugar substitute and mint in a small saucepan, bring to a boil and simmer
for 10 minutes. Strain into a blender, discard mint. Thinly slice 1 cup of strawberries and set
aside. Add 1/2 of the remaining strawberries to a blender and blend until smooth; pour into 2
quarter pitcher. Stir in sliced strawberries and remaining water. Add sugar to taste if needed,
stirring until dissolved. Cover and chill until serving.


Nutrition Facts
Strawberry Mint Lemonade
Amount Per Serving
% Daily Value (DV)*
Total Fat 1g 2%
Saturated Fat 0g 0%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 35mg 1%
Sugars 9g
Protein 4g
Vitamin A 70%
Vitamin C 210%
Calcium 20%
Iron 60%


Diabetic Exchange**

Fruit: 1
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0


Source:
Ida Rodriguez for Melissa’s Variety Produce


Tropical Fruit Platter

Recipe Summary:
1.50

Ingredients:

1 (20oz) can pineapple slices, packed in juice, each cut in half

1 small papaya, peeled and cut into wedges

1 mango, peeled and sliced

1 large basket strawberrries, stemmed

Juice of one lime

Directions:

Arrange pineapple, papaya, mango and strawberries on a serving platter. Sprinkle lime juice
over fruit. Serve.


Nutrition Facts
Tropical Fruit Platter
Amount Per Serving
% Daily Value (DV)*
Total Fat 1g 1%
Saturated Fat 0g 0%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Sugars 25g
Protein 1g
Vitamin A 10%
Vitamin C 150%
Calcium 4%
Iron 4%


Diabetic Exchange**

Fruit: 2
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0



Company Information:-

Traverse Bay Farms specializes in offering only antioxidant-rich super fruit products. Since 2001, the
company has offered super fruit products including dried fruit (including dried tart cherries dried
blueberries, dried strawberries and dried raspberries), tart cherry juice concentrate and Fruit Advantage
tart cherry capsules. The company also offers a number of free downloadable recipes cookbooks with
great tasting cherry, blueberry, pomegranate, apple and cranberry recipes.

In addition, the Traverse Bay Farms fruit salsa’s fruit and gourmet salsas were voted #1 salsa in
America two years in a row at America’s Best Professional Food Competition. The America’s Best food
competition is the nation’s largest and most respected food show in America. Here is an overview of the
awards:

Salsa General – All Category:

1st PLACE: Traverse Bay Farms – Peach Salsa
3rd PLACE: Traverse Bay Farms – Corn Salsa

Salsa – Fruit Category:
1st PLACE: Traverse Bay Farms – Pineapple Salsa
3rd PLACE: Traverse Bay Farms – Raspberry Salsa
3rd PLACE: Traverse Bay Farms – Peach Salsa

Salsa – Bean Category:
1st PLACE: Traverse Bay Farms – Bean Salsa

Visit our website at www.traversebayfarms.com to learn more about our super fruit products and view
our selection of award winning salsas. You can also contact us toll-free at 1-877-746-7477.


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