Super Fruit Handbook - Learn the Health Secrets of Mother Nature

 

Super Fruit  Handbook  Discover the Secrets of Mother Nature      Traverse Bay Farms http://www.traversebayfarms.com

Super Fruit Handbook – Part 1  The super fruits included in this free book are  •

tart cherries 

•

blueberries 

•

pomegranate  •

acai. 

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Super Fruit Handbook Disclaimer: This super fruit handbook is for informational purposes only. This book is NOT intended to be used as a medical source. This book is NOT meant to be a substitute for medical advice. This book is NOT meant to be taken over any advice provided by your doctor or medical professional. This health book is NOT intended to be used for diagnosing or treating a problem or disease. The natural health information and products in this free handbook have NOT been evaluated by any statutory or professional body and are not intended to diagnose, treat, cure, or prevent any disease. If you believe or suspect you may have a health condition, problem or other, please consult your professional healthcare provider immediately. You do not have permission to copy, edit, delete or add anything to this book. * The statements in this report have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. The tart cherry recipes in this report were made available by CMI. Traverse Bay Farms P.O. Box 1229 Bellaire, MI 49615 1-877-746-7477 Website: http://www.traversebayfarms.com

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Super Fruit Handbook Contents The Tart Cherry............................................................................................................................................. 8 Natural Health Benefits of the Tart Cherry................................................................................................... 9 Nutritional Information on Select Tart Cherry Products............................................................................. 10 Select Nutrients in Tart Cherries Compared to Other Fruits....................................................................... 11 What is an Antioxidant?.............................................................................................................................. 11 What are Anthocyanins? ............................................................................................................................. 12 Tart Cherries and Antioxidant Compounds ................................................................................................ 13 Melatonin Identified in Cherries ................................................................................................................. 13 Tart Cherry Products and Melatonin:.......................................................................................................... 14 Soothe Sore Muscles Due to Physical Exercise with Tart Cherries*.......................................................... 14 Cherries and a Healthy Cardiovascular System* ........................................................................................ 15 Seven Ideas to Get Tart Cherries into Your Daily Diet .............................................................................. 16 Tart Cherry Supplements and Tart Cherry Products................................................................................... 17 Delicious Cherry Recipes ........................................................................................................................... 19 Sensational Stuffed Mushrooms ......................................................................................................20 Cherry Salsa...................................................................................................................................21 Cherry Delicious Couscous Salad ...................................................................................................22 Cherry Chewbilees .........................................................................................................................23 Cherry Tiramisu .............................................................................................................................24 Cherry Almond Clusters..................................................................................................................26 National Cherry Month Recipes ................................................................................................................. 27 Traditional Cherry Pie................................................................................................................................ 27 Cherry Blossoms.............................................................................................................................28 Cherry-Chocolate Heart .................................................................................................................29 Sweetheart Puff ..............................................................................................................................30

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Super Fruit Handbook Black Forest Upside-Down Sundae .................................................................................................31 Chocolate Angel Cake.....................................................................................................................32 Maraschino Cherry Recipes ........................................................................................................................ 33 Cherry Flyers .................................................................................................................................33 Maraschino Thumbprint Cookies.....................................................................................................34 Frozen Fruit Salad..........................................................................................................................35 Banana Split French Toast..............................................................................................................36 Cherry-rific Shake ..........................................................................................................................37 Caramel-Cherry Sticky Buns ...........................................................................................................38 Cherry S'more Brownies .................................................................................................................39 Low-Fat Cherry Recipes ............................................................................................................................. 40 Cherry Oatmeal Muffins .................................................................................................................40 Cherry Rice Pilaf ............................................................................................................................41 Cherry Dream ................................................................................................................................42 Cherry Good Cobbler .....................................................................................................................43 Maple Cherry Sauce .......................................................................................................................44 Dried Cherry Relish........................................................................................................................45 Low-Fat Cherry Smoothie ...............................................................................................................46 Power Bars.....................................................................................................................................47 Kid Recipes................................................................................................................................................. 48 Cherry S'mores ...............................................................................................................................48 Dessert To Go ................................................................................................................................49 Critter Munch.................................................................................................................................50 Pretty in Pink Pie............................................................................................................................51 Maraschino Cherry Shake...............................................................................................................52

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Super Fruit Handbook Kid's Cherry Smoothie ....................................................................................................................53 Maraschino Lemonade Pops ...........................................................................................................54 Cherry Mallow Cake.......................................................................................................................55 Dried Cherry Recipes.................................................................................................................................. 56 Spiced Cherry Salad .......................................................................................................................56 Carrots with Character ...................................................................................................................57 Oatmeal Cherry Cookies .................................................................................................................58 Acorn Squash Bake .........................................................................................................................59 Brie Torte.......................................................................................................................................60 Firecracker Salsa ...........................................................................................................................61 Cherry Orange Poppy Seed Muffins ................................................................................................62 Holiday Recipes .......................................................................................................................................... 63 Cherry Spiced Cider .......................................................................................................................63 Dried Cherry Relish for Turkey .......................................................................................................64 Cherry Cinnamon Rolls...................................................................................................................65 Christmas Bread.............................................................................................................................66 Double Cherry Pie..........................................................................................................................67 Ho Ho Surprises .............................................................................................................................68 Ribbon of Cherry Cheesecake..........................................................................................................69 Danish Butter Cookies ....................................................................................................................70 Cherry Cheese Brownies .................................................................................................................71 Cherry Blossoms.............................................................................................................................72 Introduction: The Cranberry! ...................................................................................................................... 73 The History of the Cranberry ...................................................................................................................... 74 How the Cranberry Earned its Name .......................................................................................................... 74 The Settlers Learn About the Cranberry ..................................................................................................... 74

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Super Fruit Handbook How are Cranberries Grown ....................................................................................................................... 75 Nutritional Value for the Cranberry............................................................................................................ 77 Cranberries Help Maintain Healthy Urinary Tract Function* .................................................................... 78 How the Cranberry Helps Maintain a Healthy Bladder* ...................................................................78 Cranberry Juice and the E. Coli Membrane ......................................................................................79 Cranberry Juice Creates an Energy Barrier to Help Maintain a Healthy Urinary Tract* .....................80 Cranberries and Dental Health.................................................................................................................... 80 Additional Insights to Maintaining a Healthy Urinary Tract*:................................................................... 81 Take Showers Instead of Baths:.......................................................................................................81 Drink Plenty of Water: ....................................................................................................................81 Use Less Feminine Hygiene products: .............................................................................................81 Cranberry Products and Cranberry Supplements........................................................................................ 82 Introduction: The Blueberry! ...................................................................................................................... 83 Blueberry Nutritional Information:............................................................................................................. 84 What How Does the Blueberry Help Maintain Healthy Eyes?*................................................................. 85 Blueberries are Good Brain Food ............................................................................................................... 85 Six Simple Ways to Get Blueberries into Your Daily Diet ........................................................................ 87 Blueberry Supplements and Blueberry Products ........................................................................................ 88 Introduction: The Pomegranate................................................................................................................... 89 The Pomegranate: What is it?..........................................................................................................89 Pomegranate Preparation and Nutrition.................................................................................................. 91 Selection and Storage.......................................................................................................................... 91 Storage ................................................................................................................................................ 91 Uses & Preparation ............................................................................................................................. 92 Pomegranate Nutrition Facts ...........................................................................................................94 Pomegranate Research Update.................................................................................................................... 94

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Super Fruit Handbook Pomegranate juice protects nitric oxide against oxidative destruction and enhances the biological actions of nitric oxide......................................................................................................................94 The pomegranate and healthy cholesterol levels* and a healthy cardiovascular system* ....................95 Studies on antioxidant activity of pomegranate (Punica granatum) peel extract using in vivo models. 96 Six Ways to Incorporate Pomegranates into Your Daily Route ................................................................. 96 Great Tasting Pomegranate Recipes ........................................................................................................... 97 Acai ........................................................................................................................................................... 104 What is Acai? ...............................................................................................................................104 History of the Acai........................................................................................................................104 Three Ways to Incorporate Acai into Your Daily Route .......................................................................... 106 Visit Traverse Bay Farms: ........................................................................................................................ 110

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Super Fruit Handbook The Tart Cherry The tart cherry has a long history of offering an range of natural health benefits. In fact the tart cherry has traveled the world from Asia to Europe and finally traveling to the new world by the early settlers in 1600’s. The cherry has pleased the palates of people for centuries. This ruby-red color has won it a place on the tables of Roman conquerors, Chinese nobleman and Greek citizens. Once arriving in the New World, the cherry spread across the county. Ultimately, they ended up being grown commercially in several states including New York, Utah, Washington, Wisconsin, and Michigan. One area of the country has earned the nickname “Cherry Capital of the World”. This section of Northwestern Lower Michigan produces approximately 60% of U.S. tart cherry production.

The pioneer who is widely credited to bring the tart cherry to Michigan is Mr. Dougherty. In 1852, Mr. Dougherty, a Presbyterian missionary planted the first tart cherry tree on Old Mission Peninsula. After his first trees were successful, many of his neighbors also started planting cherry crops and the first official commercial tart cherry orchards in Michigan were planted in 1893 on Ridgewood Farm on Old Mission Peninsula. In fact, this first commercial farms was very near the site of Dougherty's original trees.

By the early 1900s, the cherry industry was fast spreading from Old Mission to a number of cities and towns along Lake Michigan including Traverse City area, Benton Harbor and Elk Rapids. The very first cherry processing facility was called Traverse City Canning Company was built just south of Traverse City. Once harvested and processed, the cherry was soon being shipped to major cities across America including Detroit, Chicago and Milwaukee.

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Super Fruit Handbook Natural Health Benefits of the Tart Cherry The tart cherry offers a number natural health benefits and is a source for a number of nutrients. The amazing stories of the natural health benefits have been passed down from generation to generation. They have been passed from mother to daughter and grandfather to grandson.

In addition, several of the world’s leading food research universities and organizations have studied the tart cherry. Many of these studies are being funded by USDA grants (United States Department of Agricultural), private funds and public grants.

The purpose of this special report is to introduce you to the health benefits and antioxidant properties of the tart cherry. Ongoing research from leading medical universities and research organizations suggests tart cherries may… •

Provide the body with high levels of ORAC units

•

Helps maintain a healthy cardiovascular system*

•

Helps maintain healthy sleep patterns*

•

Helps maintain healthy joint function*

Similar to other foods, tart cherries are a natural source of antioxidants. However, thanks to the unique makeup and combination of the antioxidants found in tart cherries is what makes the tart cherry so special. According to research, tart cherries are a source of beta carotene, melatonin, fiber, potassium, anthocyanins and more.

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Super Fruit Handbook Also, when comparing the tart cherry to other types of fruit, the cherry offers very good nutrient values. For example, according to the USDA National Database on Food Nutrition, frozen tart cherries are higher in beta carotene than frozen strawberries and blueberries. (Below is a comparison chart for your review) However, before we view the entire chart, here is some of the nutritional values for different types of cherry products:

Nutritional Information on Select Tart Cherry Products Daily serving (1/4 cup – 45g) of dried tart cherries provides the following: •

138 Calories

•

4.55 g protein

•

28.9g Carbohydrates

•

.23g Fat

Daily serving (1 oz. – 28.3g) of tart cherry juice concentrate •

74 Calories

•

.92 g protein

•

17.5g Carbohydrates

•

0g Fat

Daily serving (1/2 cup – 67g) of frozen tart cherries •

28 Calories

•

.65 g protein

•

6.35g Carbohydrates

•

.4g Fat

Daily serving (1/2 oz. – 121g) of canned tart cherries •

37 Calories

•

.90 g protein

•

8.13g Carbohydrates

•

.07g Fat

* Nutritional analysis conducted by the American Analytical Chemistry Laboratories Corporation

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Super Fruit Handbook Select Nutrients in Tart Cherries Compared to Other Fruits Select Fruit

Vitamin A

Beta Carotene

(100 grams)

IU

MCG

Tart Cherries

870

522

569

303

326

Vitamin B6

Thiamin

Iron

Potassium

MG

MG

MG

MG

.067

.044

.53

124

.045

.033

.24

112

162

.025

.024

.25

190

46

28

.059

.032

.18

54

45

27

.028

.022

.75

148

33

12

.055

.032

.69

151

225

71

.060

.087

.10

181

Frozen Watermelon Raw Peaches Raw Blueberries Frozen Strawberries Frozen Raspberries Raw Oranges Raw

Source: USDA National Nutrient Database

What is an Antioxidant? An antioxidant may be defined as various substances including but not limited to (beta-carotene, melatonin and Vitamin C). These may inhibit oxidation promoted by oxygen and antioxidants may help protect the body from the effects of damaging free radicals.

A number of studies have repeatedly shown that maintaining high levels of antioxidants may help to maintain a healthy body. What exactly is a free radical?

Free radicals can be defined as unstable molecules that have lost an oxygen molecule. Basically, these unsteady molecules steal oxygen molecules from healthy cells. A real world example of the affects of free radicals on healthy cells is the actual browning of a freshly cut apple or potato. If you have ever noticed that after you cut an apple or a potato, the freshly cut potato or apple starts to turn brown. What you are witnessing are the affects of free radicals on healthy cells. Traverse Bay Farms – Your Source for Super Fruit Products – www.traversebayfarms.com Page 11

Super Fruit Handbook Some people like to call this exposure “cellular rust”. This “rusting” of the healthy cells may be similar to what occurs in the body. Antioxidants help the body to fight these free radicals. In addition, you may have also heard the term ORAC? The ORAC value (Oxygen Radical Absorption Capability) measures the total antioxidant value of different foods that are measured. The ORAC value indicates how many free radicals a specific food can absorb and deactivate. So the higher the ORAC value, the more free radicals a food can absorb. The higher the score, the better. According to some nutrition experts, it is estimated the body to consumption of 3,000 to 5,000 ORAC units daily to reach significant oxygen capacity in the blood. These levels helps the body to realize the ORAC benefits in food.

What are Anthocyanins? It is the Anthocyanins that give nature its colors. If a fruit or vegetable has color, then Anthocyanins are present. Fruit such are blueberries, cherries, strawberries, apples, and red raspberries all have Anthocyanins present. Anthocyanins are also the phytochemicals that are responsible for changing the colors of the leaves during the Autumn months. To date, over 300 distinct types of Anthocyanins have been identified and they have been the study of numerous botanists due to their phytoprotective capabilities. Anthocyanins belong to a single class of flavonoids. The class of flavonoids also include a number of different sub classes including flaon-3-ols, flavones and flavonols to name a few different ones. According to research, the different classes of flavonoids offer different oxidations states. So from an oxidative point of view different fruits and vegetables offer different ORAC values and levels.

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Super Fruit Handbook Tart Cherries and Antioxidant Compounds

A number of research universities and medical schools continue to research and publish more healthy evidence of the tart cherry. In 2006, an article published in the American Journal of Clinical Nutrition the tart cherry ranked 14 of the top 50 foods in a study for total ORAC per serving. The article stated that the ORAC value of the tart cherry surpassed to following foods: red wine, orange juice, prune and even dark chocolate. Cherry Products

ORAC Units Per Serving

Frozen Cherries – ½ cup

1,362

Dried Cherries – ¼ cup

3,060

Cherry Juice Concentrate – 1 oz.

3,622

* Jean Mayer USDA Human Research Center on Aging and Brunswick Laboratory

Melatonin Identified in Cherries The University of Texas Health Science Center has identified and began to quantify the activity of presence of melatonin in cherries and cherry products. Melatonin is an antioxidant that shows it can be an excellent way to help maintain the body's circadian rhythms and natural sleep patterns. Dr. Russel Reiter and Dr. Dun-xian Tan from the University of Texas Health Science Center has used radioimmunoassay (RIA) and high performance liquid chromatography to identify substantial levels of melatonin in tart cherry juice concentrate. According the Dr. Reiter, the amount found in cherry juice concentrate "is extremely significant." Melatonin is naturally found in the body in extremely small quantities and slight increases in melatonin levels can produce very positive results.

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Super Fruit Handbook The researchers are now working to determine the amount of active melatonin available to the human body after the consumption of tart cherry juice or other cherry products. Once identified, researchers will be able to calculate the optimum level of cherries that should be consumed to achieve the greatest health benefit. Dr. Reiter points out, "as we age, the human body's ability to produce melatonin decreases," so it may be beneficial to find a way to increase melatonin levels, particularly for the elderly. Including cherries as part of a healthy diet could be a way to do this.

Tart Cherry Products and Melatonin:

Cherry Products

Melatonin Levels

Fresh Tart Cherries:

Up to 13.5 nanograms (ng) of Melatonin per gram

Tart Cherry Juice Concentrate:

Has up to 10 times more the Melatonin per gram when compared to the raw fruit.

Tart Cherry Powder

137+ ng per gram

* Result conducted by Dr. Russell Reiter - *Cherry powder is used to make tart cherry capsules

Soothe Sore Muscles Due to Physical Exercise with Tart Cherries* A highly-concentrate, fresh tart cherry juice blend has been shown to help soothe sore muscle due to physical exercise* The study was conducted at The University of Vermont with colleagues at New York’s Nicholas Institute of Sports Medicine and Athletic Trauma and Cornell University. The results of the study showed the tart cherry juice blend helped in preventing the symptoms of muscle pain and damage in 14 male college student participants. This was a placebo-controlled study used by the researchers.

During the study, the participants were asked to drink either bottle of the cherry juice blend or a placebo twice a day for 3 days before exercising. The 12-ounce study bottle of cherry juice contained the liquid equivalent of 50 to 60 tart cherries. The study participants were then asked to tense and flex one arm 20 times to encourage muscle contraction. Traverse Bay Farms – Your Source for Super Fruit Products – www.traversebayfarms.com Page 14

Super Fruit Handbook The research study asked the participants to rate the muscle soreness on a scale of one to ten. The results of the study indicated that there was a significant difference in the degree of muscle strength between the tart cherry juice product and the placebo. Those drinking the placebo, muscle strength fell by 22 percent while those drinking the cherry juice product fell by only 4 percent. In addition, the average pain score between the placebo and the cherry drink was 3.2 compared to only 2.4. The results indicated muscle pain was less with those that drink the cherry juice. So no matter your age, if you have sore muscles consider adding tart cherry juice to your daily diet.

Cherries and a Healthy Cardiovascular System* Cherries are packed full of powerful health-promoting properties. Research indicates tart cherries contain at least 17 natural compounds including beta carotene, vitamin A, Melatonin and phenol compounds known as flavonoids. Brunswick Labs located in Wareham, MA discovered that tart cherries also contain a class of compounds called SOD (super oxide dismutase), which act as super scavengers of dangerous free radicals throughout the body. Very few foods contain SOD and the human body is often lacking in SOD

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Super Fruit Handbook Seven Ideas to Get Tart Cherries into Your Daily Diet With today’s active and hectic lifestyles, incorporating cherries into your daily diet may seem difficult. Here are a ten simple ideas to enjoy the natural health benefits of cherries everyday: 1. Create A Fruity Parfait – Add some granola to yogurt and some frozen cherries for tasty snack. 2. Enjoy Straight from the Bag – Cherries are available in single serve size packs of 4 oz or 8 oz. dried cherry bags. Keep these single serve bags in your desk drawer or purse for a quick and healthy snack. 3. Convenient and Easy with Tart Cherry Capsules- Easy-to-swallow cherry capsules are a great way to get to the antioxidant health benefits of the tart cherry. They are very convenient and they don’t need refrigeration. Just two cherry capsules equal the specific antioxidant equivalent of five glasses of tart cherry juice without the sugar. 4. Add Cherries to Breakfast – Toss and handful of frozen or dried cherries to your favorite breakfast recipe, oatmeal or cereal. 5. Sprinkle Away – Sprinkle tart cherry powder on all types of food for both a yummy cherry taste and a meal rich in anti-oxidants. Tart cherry powder is very versatile. 6. Blend It Up – Wheat germ, some ice, a banana, frozen berries, low-fat milk and cherry juice concentrate to start the day off right. Enjoy this on the way to work. 7. Cherries on the Go – Add an ounce of tart cherry juice concentrate to your water bottle and shake. This quick and easy mixture will make a 100% pure and refreshing cherry drink. This is great to enjoy while driving, biking or walking.

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Super Fruit Handbook Tart Cherry Supplements and Tart Cherry Products You can get the natural health benefits of tart cherries in many different ways including fresh cherries, cherry capsules, cherry juice concentrate, cherry powder and more. Below are a few of the many different types of the tart cherry-based products. •

Fresh Tart Cherries: Fresh tart cherries are the best way to get this tasty fruit.

However, they are only available for a few short weeks during the summer harvest. Thus, finding fresh cherries may be very difficult. We ship fresh cherries from mid-July to mid-August. •

Frozen Tart Cherries: Frozen tart cherries may be available in the refrigeration section

of your local grocery store. •

Canned Tart Cherries: Canned cherries may be available in the canned section of your

local grocery store. •

Dried Tart Cherries: Dried cherries make an excellent snack. They also make a great addition to your morning cereal. A ¼ cup of dried cherries delivers 3,060 ORAC units and 15% of the recommended daily allowance of fiber. We offer dried cherries in both 8 oz. bags and in 25 lb. bulk boxes.

•

Tart Cherry Juice Concentrate: It takes about 100 cherries to

make one ounce of tart cherry juice concentrate. According to recently published in Nutritional Practitioner, 25ml of cherry juice concentrate has an ORAC value of 8,290. The ORAC level of cherry juice was 8,260 compared to 1,790 of the various fruits and vegetables used in the study. The study used Montmorency tart cherries grown in the USA. The 8,260 ORAC value it above the daily recommended range of 3,000 – 5,000 ORAC units recommended. www.traversebayfarms.com/cherryjuice.htm

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Super Fruit Handbook •

Tart Cherry Capsules: Tart cherry capsules are the easiest and most

convenient way to get the natural benefits of the tart cherry. We offer free shipping on our tart cherry capsules. •

Cherry Prime - Tart Cherry + Glucosamine

and Chondroitin: Cherry Prime is a patented formula designed to promote flexibility*, range of motion* and comfort*. By combining these three ingredients into a patent-pending formula, Cherry Prime is at the leading edge of super fruit supplements. We offer free shipping on Fruit Advantage Cherry Prime. www.traversebayfarms.com/cherryprime.htm •

Tart Cherry Powder: Tart cherry powder has been the subject of many leading

magazine articles and used in tart cherry research. In a recent edition of Arthritis Today, tart cherry powder was mentioned as a way to maintain healthy joints* We offer tart cherry powder in 4 oz. bags and each 4 oz. bag is a 93-day supply. Learn more about tart cherry powder at http://www.traversebayfarms.com

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Super Fruit Handbook

Delicious Cherry Recipes Tart cherries make an excellent addition to almost any recipe. You can add cherries to both hot and cold dishes. Below is a photo of one of events we have attended to share our products. This is was tent event in the Hollywood Hills, California. When this photo was taken, everything was still getting set up for the upcoming show. During this event we introduced many in Hollywood to the great taste of our cherry products. We shared some recipes that included our dried cherries, cherry salsa, chocolatecovered dried cherries and more. To the right is one of our tables. This table included dried cherries, chocolate-covered dried cherries and more. The chocolate-covered cherries and dried cherries are in the black plastic containers while tasty cherry desserts were available for a quick treat on the 3-riser plate stand. Below we have provided over 48 great tasting cherry recipes for all occasions. Make your own party with these great tasting cherry recipes.

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Super Fruit Handbook 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.

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Super Fruit Handbook Cherry Salsa Served with grilled poultry, roast pork or tortilla chips, this spicy mixture wows traditional salsa lovers. • • • • • • •

1 1/3 cups frozen unsweetened tart cherries 1/4 cup coarsely chopped dried tart cherries 1/4 cup finely chopped red onion 1 tablespoon chopped fresh or canned jalapeno peppers, or to taste 1 clove garlic, finely chopped 1 tablespoon chopped fresh cilantro or 1/2 teaspoon dried cilantro 1 teaspoon cornstarch

Coarsely chop frozen tart cherries. Let cherries thaw and drain, reserving 1 tablespoon cherry juice. When cherries are thawed, put drained cherries, dried cherries, onion, jalapenos, garlic and cilantro in a medium saucepan; mix well. In a small container, combine reserved cherry juice and cornstarch; mix until smooth, then stir into cherry mixture. Cook, stirring constantly, over medium-high heat until mixture is thickened. Let cool. Serve with tortilla chips and/or cooked chicken or pork. Makes about 1 cup.

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Super Fruit Handbook Cherry Delicious Couscous Salad The perfect accompaniment for meat or poultry. • • • • • • • • • • •

1 cup water or chicken broth 3/4 cup quick-cooking couscous, uncooked 1/2 cup dried tart cherries 1/2 cup coarsely chopped carrots 1/2 cup chopped unpeeled cucumber 1/4 cup sliced green onions 1/4 cup toasted pine nuts or slivered almonds (optional) 3 tablespoons balsamic vinegar 1 tablespoon olive oil 1 tablespoon Dijon-style mustard Salt and pepper, to taste

Bring water or broth to a boil in a medium saucepan; stir in couscous. Remove from heat; let stand, covered, 5 minutes. Fluff with a fork. Uncover; let cool 10 minutes. Combine cooked couscous, dried cherries, carrots, cucumber, green onions and pine nuts in a large bowl. Combine vinegar, olive oil and mustard; mix well. Pour vinegar mixture over couscous mixture; mix well. Season with salt and pepper. Serve chilled or at room temperature. Makes 4 cups; about 6 servings.

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Super Fruit Handbook 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 vanillaflavored 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.

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Super Fruit Handbook Cherry Tiramisu Smooth and easy describe this layered cherry dessert that is a variation of an Italian classic. • • • • • • • •

1 cup ricotta cheese 1 cup confectioners' sugar 1/4 cup sour cream 1/4 cup coffee liqueur 30 (2-inch) shortbread cookies (such as Lorna Doones) 1 can (21 ounces) cherry filling and topping Grated chocolate, for garnish (optional) Fresh mint leaves, for garnish (optional)

Put ricotta cheese, confectioners' sugar, sour cream and coffee liqueur in a large mixing bowl; stir to mix well. Set aside. Put cookies, a few at a time, in an electric blender or food processor container. Process until finely crushed. You should have about 1 1/2 cups of cookie crumbs. Remove 6 cherries from cherry filling; reserve for garnish. To assemble dessert, spoon 2 tablespoons ricotta cheese mixture into each of six (8-ounce) parfait glasses. Add 2 tablespoons cookie crumbs to each glass; top each with 2 tablespoons cherry filling. Repeat ricotta, crumb and cherry layers. Finish each serving with an equal portion of the remaining ricotta cheese mixture. Garnish with reserved cherries, grated chocolate and mint leaves, if desired. Let chill 2 to 3 hours before serving. Makes 6 servings.

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Super Fruit Handbook Cherry Peanut Pizzaz This is an easy-to-prepare snack, perfect for holiday parties or gift giving. • • • • • • • •

2 cup lightly salted peanuts 1 cup dried tart cherries 2 tablespoons Worcestershire sauce 1/2 teaspoon garlic powder 1/2 teaspoon seasoned salt, or to taste 1/2 teaspoon ground cumin 1/4 teaspoon ground red pepper (cayenne pepper), or to taste Vegetable oil

Combine peanuts and cherries in a medium bowl. In a small bowl, combine Worcestershire sauce, garlic powder, seasoned salt, cumin and red pepper; mix well. Pour over peanut mixture; stir to coat. Heat 1 or 2 teaspoons of oil in a large skillet over medium heat. Add peanut mixture. Cook, stirring constantly, 3 to 4 minutes, or until peanuts are light brown. Do not allow mixture to burn. Add more oil, if needed. Remove from heat. Spread on waxed paper or aluminum foil to cool. Store in a tightly covered container. Makes 3 cups.

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Super Fruit Handbook Cherry Almond Clusters A sweet treat for any gathering. • • •

1 (8-ounce) package semisweet baking chocolate 1 cup slivered almonds, toasted 1 cup dried tart cherries Put chocolate in a microwave-safe bowl. Microwave on High (100%) power 2 minutes, stirring halfway through the theating time. Stir until chocolate is completely melted. Add almonds and dried cherries; mix until completely coated with chocolate. Drop by teaspoons onto waxed apper. Refrigerate until is firm. To toast almonds: Spread almonds on an ungreased baking sheet. Bake in a preheated 350-degree oven 5 to 7 minutes, stirring occasionally. Makes 2 dozen.

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Super Fruit Handbook National Cherry Month Recipes 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.

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Super Fruit Handbook Cherry Blossoms Prepared the night before, breakfast rolls have never been easier. • • • • • • • •

2/3 cup sifted confectioners' sugar 1/4 cup milk 1 cup dried tart cherries, divided 1/4 cup coarsely chopped pecans 1 loaf (14 to 16 ounces) frozen white bread dough, thawed 2 tablespoons butter or margarine, melted 1/4 cup brown sugar 1 1/2 teaspoons ground cinnamon

In a small mixing bowl, combine confectioners' sugar and milk; mix well. Pour mixture into a 9inch deep-dish pie pan. Sprinkle 1/2 cup of the cherries and pecans evenly over sugar mixture. On a lightly floured surface, roll bread dough into a 12x8-inch rectangle; brush with melted butter. In a small mixing bowl, combine brown sugar and cinnamon; sprinkle over dough. Top with remaining 1/2 cup cherries. Roll up rectangle, jelly-roll style, starting from a long side; pinch to seal edges. With a sharp knife, cut roll into 12 slices. Place slices, cut-side down, on top of mixture in pan. Let rise, covered, in a warm place 30 minutes, or until nearly double. (Or, cover with waxed paper, then with plastic wrap. Refrigerate 2 to 24 hours. Before baking, let chilled rolls stand, covered, 20 minutes at room temperature.) Bake, uncovered, in a preheated 375-degree oven 20 to 25 minutes for unchilled rolls and 25 to 30 minutes for chilled rolls, or until golden brown. If necessary, cover rolls with foil the last 10 minutes to prevent overbrowning. Let cool in pan 1 to 2 minutes. Invert onto a serving platter. Serve warm. Makes 12 rolls.

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Super Fruit Handbook Cherry-Chocolate Heart Taste tempting flavors of hot fudge sauce and whipped cream pair up with cherries for a Valentine's Day dessert that is guaranteed to melt hearts. • • • • • • •

1 (15-ounce) package refrigerated pie crusts 1 (8-ounce) package cream cheese, softened 1 cup confectioners' sugar 1 teaspoon almond extract 1/2 cup whipping cream 2/3 cup hot fudge ice cream topping 1 (21-ounce) can cherry filling and topping

Allow both crust pouches to stand at room temperature 15 to 20 minutes. Remove one crust from pouch; unfold. Press out fold lines. If crust cracks, wet fingers and push edges together. Sprinkle 1 teaspoon flour over crust. Turn crust, floured side down, on ungreased cookie sheet. Using paper pattern as guide, cut crust into heart shape.* Generously prick heart crust with fork. Bake in a preheated 450-degree oven 9 to 11 minutes, or until lightly browned. Let cool. Repeat with the remaining crust. Combine cream cheese, confectioners' sugar and almond extract in a small bowl; beat until smooth. Add whipping cream and beat until thickened. To assemble, place one heart-shaped pie crust on serving plate; spread with 1/3 cup of the hot fudge. Carefully spread half of cream cheese mixture over hot fudge. Spoon 2/3 of the cherry filling over cream cheese. Spread second crust with remaining hot fudge and place over filling. Carefully spread with remaining cream cheese mixture. Spoon remaining cherry filling about 1 inch from edge. Refrigerate until serving time. Store any remaining torte in refrigerator. Makes 8 to 10 servings. * To make pattern, cut a piece of paper into a heart shape about 10 1/2 inches high and 10 inches wide.

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Super Fruit Handbook Sweetheart Puff Heart's will throb when they see and taste this delightful dessert. • • • • • • •

1 sheet frozen puff pastry (1/2 of a 17 1/4-ounce package), thawed 6 ounces semisweet chocolate 1/4 cup margarine 1/4 cup heavy cream 2 teaspoons vanilla extract 1 (21-ounce) can cherry pie filling and topping 1 cup whipped topping

Unfold pastry on lightly floured surface; roll out to smooth folds. Cut out a large heart shape (approximately 9 x 8-inches). Put on baking sheet. Wet edge of pastry with water; fold in edge toward center about 1/2-inch. Press down edges with fork tines. Prink center area of pastry with fork tines several times. Place a piece of foil cut to fit the center of the heart; top with pie weights, dry beans or uncooked rice to prevent puffing. Bake in a preheated 400-degree oven 8 minutes. Remove foil with rice or beans. Bake 4 to 7 minutes longer, or until golden brown. Carefully remove heart to a wire rack; let cool completely. Melt chocolate, margarine and heavy cream in a medium saucepan over medium heat, stirring constantly. Stir in vanilla. Refrigerate for 30 minutes. Place heart on serving plate. Spread chocolate mixture over center of heart. Refrigerate 30 minutes. Spoon cherry pie filling over chocolate layer. Pipe or spoon whipped topping around edge of tart. Refrigerate until serving time. Makes 6 servings.

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Super Fruit Handbook Black Forest Upside-Down Sundae This easy-to-prepare dessert is a crowd pleaser. • • • • •

1 (10-ounce) jar maraschino cherries, drained 1 quart vanilla ice cream, softened 1/2 cup hot fudge topping 10 cream-filled chocolate cookies (such as Oreos), crushed Maraschino cherries with stems, for garnish

Line a 5-cup gelatin mold or bowl with aluminum foil. Arrange 12 whole cherries on the bottom of the foil. Chop remaining cherries; fold into softened ice cream. Spoon half of the ice cream mixture into bottom of mold. Spoon fudge topping over ice cream; spread remaining ice cream over the fudge topping. Sprinkle cookie crumbs over top of ice cream; press lightly. Freeze 4 to 6 hours or until firm. Carefully pull foil out of mold and unmold with cookie crumbs on bottom on a chilled plate. Garnish with maraschino cherries with stems, if desired. Makes 8 servings. Note: This dessert can be made up to one week ahead; cover with foil.

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Super Fruit Handbook Chocolate Angel Cake This dessert is perfect for Valentine's Day or any special occasion • • • • •

1 (16-ounce) package angel food cake mix 1/2 cup unsweetened cocoa 1-1/2 cups plus 2 tablespoons hot fudge topping, divided 2 cups whipped topping, divided 1 (21-ounce) can cherry pie filling, divided

Prepare cake mix according to package directions, mixing cocoa with dry ingredients. Spoon batter evenly into an ungreased 10-inch tube pan. Bake in a preheated 350-degree oven as directed on the package. Let cool as package directs. When cake is completely cooled, carefully remove from pan. Cut horizontally in half. Place one half, cut side up, on serving plate. Spread with 3/4 cup fudge topping. (Do not heat topping.) Cover with 1 cup whipped topping, then half of the cherry pie filling. Place the other half of the cake over cherries, cut side down. Spread with 3/4 cup fudge topping. Cover with remaining 1 cup whipped topping and remaining cherry pie filling. Refrigerate 1 hour. Just before serving, drizzle remaining 2 tablespoons fudge topping over cherry pie filling. Makes 12 servings.

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Super Fruit Handbook Maraschino Cherry Recipes

Cherry Flyers

This refreshing drink is a great mid-day pick-me-up. 1/2 cup (about 14) maraschino cherries, drained 1 cup orange juice 1 (8-ounce) container cherry yogurt 1-3/4 cup whipped topping (about 1/2 of an 8-ounce container), thawed 3/4 cup pineapple juice Maraschino cherries and fresh pineapple, for garnish Put cherries, orange juice, yogurt, whipped topping and pineapple juice in an electric blender. Blend 1 to 2 minutes, or until smooth. Serve over ice. Makes 4 (6-ounce) servings.

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Super Fruit Handbook Maraschino Thumbprint Cookies

These rich chocolate cookies are pretty as well as delicious. • • • • • • • • • • •

2 (10-ounce) jars maraschino cherries 1/2 cup butter or margarine, softened 1 cup granulated sugar 1 egg 1-1/2 teaspoons vanilla extract 1-1/2 cups all-purpose flour 1/2 cup unsweetened cocoa 1/4 teaspoon salt 1/2 teaspoon baking powder 1/2 cup semisweet chocolate chips 2 tablespoons milk

Drain maraschino cherries, reserving 1 teaspoon juice. Put butter and sugar in medium bowl. Beat with an electric mixer on medium speed 3 to 4 minutes, or until well blended. Add egg and vanilla; mix well. Combine flour, cocoa, salt and baking powder; add flour mixture to butter mixture. Beat until well mixed. Put chocolate chips and milk in a small saucepan. Heat, stirring constantly, over low heat until chocolate melts. Stir in reserved maraschino cherry juice. Let cool slightly. Shape dough into 1-inch balls. Place on an ungreased baking pan. Push in center with your thumb; spoon 1 teaspoon chocolate mixture into each thumbprint and top with a cherry. Bake in a preheated 350-degree oven 10 to 12 minutes, or until cookies are firm. Remove to wire racks. Let cool completely. Store in an airtight container. Makes about 3 dozen.

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Super Fruit Handbook Frozen Fruit Salad This salad is so good you could serve it for dessert. • • • • • • • •

1 (16-ounce) jar maraschino cherries 1 (8-ounce) package cream cheese, softened 1 (20-ounce) can crushed pineapple 1 (11-ounce) can mandarin oranges, drained 2-1/2 cups miniature marshmallows (1/2 of a 10-1/2-ounce bag) 1 (8-ounce) container frozen whipped topping, thawed Lettuce leaves Fresh mint

Drain cherries, reserving 1/4 cup juice. Set aside. Put cream cheese and pineapple with juice in a medium mixing bowl; beat with an electric mixer on medium speed 3 to 4 minutes, or until combined. Stir in mandarin oranges and cherries with 1/4 cup cherry juice. Gently fold in marshmallows and whipped topping. Spread evenly in a 13x9x2-inch baking pan. Freeze 4-6 hours, or overnight. Serve on a lettuce leaf; garnish with fresh mint. Makes 12 to 15 servings.

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Super Fruit Handbook Banana Split French Toast Surprise your family with this wonderful brunch entree. • • • • • • • • • • • • •

1 (10-ounce) jar maraschino cherries 1 (16-ounce) loaf French bread 1 (8-ounce) package cream cheese, softened 1/4 cup granulated sugar 1 teaspoon vanilla extract 1 (8-ounce) can crushed pineapple, drained 1/3 cup miniature semisweet chocolate chips 4 eggs 1/3 cup milk 4 small ripe bananas, halved lengthwise 2 cups frozen whipped topping (about 2/3 of an 8-ounce container), thawed 1/4 cup chopped pecans Maple syrup, warmed

Cut 4 maraschino cherries in half; set aside for garnish. Chop remaining cherries. Cut off and discard ends of bread loaf. Slice remaining loaf into 16 (1/2-inch to 3/4-inch) slices. Combine cream cheese, sugar and vanilla in a medium mixing bowl; beat with an electric mixer at medium speed 3 to 4 minutes, or until creamy. By hand, stir in pineapple, chocolate chips and chopped cherries; mix well. Spray a 15x10x1-inch baking pan with nonstick cooking spray. Combine eggs and milk in a shallow bowl or pie plate. Dip one side of 1 bread slice into egg mixture. Place on baking pan, dipped side down. Gently spread with 1/8 of cream cheese mixture; top with a banana half. Repeat with 7 more slices. Dip one side of each of the remaining 8 bread slices in egg mixture. Place, dipped side up, on top of banana Bake in a preheated 350-degree oven 35 to 40 minutes, or until tops are light golden brown and centers are set. To serve, top each serving with 1/4 cup whipped topping, 1-1/2 teaspoons chopped pecans and 1 reserved cherry half. Serve with maple syrup. Makes 8 servings.

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Super Fruit Handbook Cherry-rific Shake Kids--and adults--will like this fun beverage. • • • • •

3/4 cup cherry yogurt 2/3 cup (about 18) maraschino cherries, drained 3/4 cup milk 1-1/2 cups chocolate frozen yogurt or chocolate ice cream, softened Maraschino cherries, whipped topping and chocolate shavings, for garnish

Put cherry yogurt, cherries and milk in an electric blender; blend well. Add frozen yogurt; blend until smooth. Pour into chilled glasses. Garnish with whipped topping, chocolate shavings and cherries. Makes 2 (8-ounce) servings.

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Super Fruit Handbook Caramel-Cherry Sticky Buns Treat your family to this easy-to-prepare breakfast roll. • • • • •

12 bite-size caramel candies 3 tablespoons milk 1/2 cup (about 14) well-drained maraschino cherries, halved 1/4 cup pecans, chopped 1 (12-ounce) package refrigerated buttermilk biscuits (10 biscuits per package)

Melt caramels and milk in a small heavy saucepan over low heat, stirring constantly until smooth. Pour caramel mixture into a well-greased 9-inch glass pie plate. Place cherries, rounded sides down, over caramel mixture; sprinkle with pecans. Separate biscuits and place snugly in pan. Bake in a preheated 350-degree oven 22 to 25 minutes, or until golden brown. Invert immediately onto serving plate, scraping any remaining caramel over biscuits. Serve warm. Makes 10 buns.

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Super Fruit Handbook Cherry S'more Brownies A campfire favorite has a new twist. • • • • • • • • • •

1 (10-ounce) jar maraschino cherries 1 (19.5-ounce) package fudge brownie mix (for 13x9-inch pan) 1/2 cup oil 1/4 cup water 2 eggs 1/4 cup butter, melted 8 whole graham crackers 1/2 cup milk chocolate chips 1/2 cup chopped pecans 1 cup miniature marshmallows

Drain maraschino cherries on paper towels; cut in half. Set aside. Prepare brownie mix according to package directions, using oil, water and eggs. Spread melted butter in a 13x9x2-inch pan. Cover bottom of pan with a layer of graham crackers. (If necessary, cut crackers with serrated knife to make them fit pan.) Spread brownie batter over crackers. Bake in a preheated 350-degree oven 5 minutes less than directed on the package. Sprinkle chocolate chips, pecans, cherries and marshmallows over the top. Return to oven; bake an additional 5 to 8 minutes, or until toothpick inserted in center comes out almost clean. Let cool. Cut into squares. Makes 24 squares. Third prize winner from TerryAnn Moore, Haddon Township, NJ

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Super Fruit Handbook Low-Fat Cherry Recipes

Cherry Oatmeal Muffins Perfect for breakfast-on-the-run or lunchbox treats. Makes 12 muffins Calories per muffin: 159 calories Total fat per muffin: 5.2 grams; 18 mg cholesterol Percent fat from calories: 29% • • • • • • • • • •

1 cup old-fashioned or quick-cooking oats, uncooked 1 cup all-purpose flour 1/2 cup firmly packed brown sugar 1 1/2 teaspoons baking powder 1/4 teaspoon ground nutmeg 3/4 cup buttermilk 1 egg, slightly beaten 1/4 cup vegetable oil 1 teaspoon almond extract 1 cup frozen tart cherries, coarsely chopped

Put oats, flour, brown sugar, baking powder and nutmeg in a large mixing bowl; mix well. Combine buttermilk, egg, oil and almond extract in a small bowl. Pour buttermilk mixture into oats mixture; stir just to moisten ingredients. Quickly stir in cherries (it is not necessary to thaw cherries before chopping and adding to batter). Spray muffin pan with non-stick spray. Fill muffin cups two-thirds full. Bake in a preheated 400degree oven 15 to 20 minutes. Note: 1 cup canned tart cherries, drained and coarsely chopped, may be substituted for 1 cup frozen tart cherries.

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Super Fruit Handbook Cherry Rice Pilaf This flavorful combination proves that nutritious eating doesn't need to be bland and boring. Makes 8 servings Calories per serving: 189 Total fat per serving: 6.4 grams; 0 mg. cholesterol Percent calories from fat: 29% • • • • • • • • •

1 cup chopped onion 1 cup chopped celery 1/2 cup dried tart cherries 1/2 cup chopped walnuts 1 tablespoon chopped fresh thyme (or 1 teaspoon dried) 1 tablespoon chopped fresh marjoram (or 1 teaspoon dried) 1/2 teaspoon ground black pepper 1 tablespoon margarine 3 cups cooked rice

Put onion, celery, cherries, walnuts, thyme, marjoram, pepper and margarine in a large non-stick skillet. Cook, uncovered, over medium heat 10 minutes, or until vegetables are tender; stir occasionally. Add rice; mix well. Cook 3 to 4 minutes, or until thoroughly heated.

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Super Fruit Handbook Cherry Dream This easy-to-prepare dessert is perfect for family get-togethers. Makes 8 servings Calories per serving: 218 calories Total fat per serving: 3.4 grams; 0 mg cholesterol Percent calories from fat: 14% • • • •

5 cups loosely packed angel food cake cubes (about 10 ounces or 1/2 of large angel food cake) 1 (21-ounce) can cherry filling and topping 1 3/4 cups (4 ounces) frozen whipped topping, thawed Fresh mint, for garnish

Sprinkle cake cubes in bottom of 9x9x2-inch baking pan. Fold whipped topping into cherry filling in medium bowl. Spoon cherry mixture evenly over cake cubes. Let chill, covered, several hours or overnight. Garnish each serving with a sprig of mint.

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Super Fruit Handbook Cherry Good Cobbler This is a great tasting dessert with less than 1 gram of fat per serving. Makes 8 servings Calories per serving: 260 Total fat per serving: 1 gram; 0 mg cholesterol Percent calories from fat: 3% • • • • • •

2 (21-ounce) cans cherry filling and topping 1 teaspoon almond extract 1 cup all-purpose flour 2 tablespoons granulated sugar 2 teaspoons baking powder 1/2 cup orange juice

Topping: • • • •

1 tablespoon slivered almonds, coarsely chopped 1 tablespoon granulated sugar 1 teaspoon grated orange peel 1/2 teaspoon ground cinnamon

Combine cherry filling and almond extract in an ungreased 8x8x2-inch baking pan. Combine flour, sugar and baking powder in a large mixing bowl; mix well. Add orange juice, stirring just until dry ingredients are moistened. Drop batter by tablespoonfuls over cherry filling, making at least 8 dumplings. For topping: Combine almonds, sugar, orange peel and cinnamon in a small bowl; mix well. Sprinkle over dumplings. Bake in a preheated 350-degree oven 30 to 35 minutes, or until Þlling is bubbly and dumplings are brown.

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Super Fruit Handbook Maple Cherry Sauce Cherries team up with maple syrup for a flavorful sauce that's terrific with roasted or grilled meats or poultry. Makes 11/2 cups; about 6 servings Calories per serving: 196 Total fat per serving: 6.4 grams; 0 mg cholesterol Percent calories from fat: 28% • • • • • •

1/3 cup cherry juice blend 2 tablespoons cornstarch 1 cup frozen unsweetened tart cherries, thawed and well drained 3/4 cup real maple or maple-flavored syrup 1/2 cup chopped walnuts 1 teaspoon grated orange peel

Put cherry juice blend and cornstarch in a small saucepan; mix well. Cook over medium heat until thickened. Add cherries, maple-flavored syrup, walnuts and orange peel; mix well. Cook, stirring frequently, over low heat until all ingredients are hot. Serve over roast turkey, pork or ham.

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Super Fruit Handbook Dried Cherry Relish Serve warm with grilled or blackened fish. Makes about 2 cups; 12 servings as a relish Calories per serving: 60 Total fat per serving: 1.2 grams; 0.2 mg cholesterol Percent calories from fat: 14% • • • • • • • •

1 1/2 cups dried tart cherries 1/2 cup red wine vinegar 1/4 cup balsamic vinegar 1 tablespoon olive oil 1 large red onion, finely chopped 2 tablespoons granulated sugar 1/4 teaspoon salt, or to taste 1/8 teaspoon ground black pepper

Combine dried cherries, red wine vinegar and balsamic vinegar in a medium mixing bowl. Let soak 30 minutes. Heat olive oil in a large skillet. Add onion; cook 5 minutes, or until onion is soft. Add sugar; mix well. Cook, stirring occasionally, over low heat 10 minutes. Add cherries with soaking liquid to onion mixture. Simmer, uncovered, 10 to 15 minutes, or until almost all the liquid is evaporated. Season with salt and pepper. Serve warm. Note: Relish may be prepared ahead of time and refrigerated; reheat before serving.

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Super Fruit Handbook Low-Fat Cherry Smoothie A quick, easy breakfast treat. Makes 2 servings (about 1 cup each) Calories per serving: 125 Total fat per serving: 0.7 grams; 2.2 mg cholesterol Percent calories from fat: 5% • • •

1 very ripe banana, peeled 1 cup frozen unsweetened tart cherries 1 cup skim milk

Put banana, frozen cherries and milk in the container of an electric blender; purée until smooth. Serve immediately.

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Super Fruit Handbook Power Bars A great pick-me-up any time of day. Makes 32 bars Calories per bar: 145 Total fat per bar: 4.7 grams; 0 mg cholesterol Percent calories from fat: 29% • • • • • • • • •

3/4 cup margarine 2 cups firmly packed brown sugar 2 cups all-purpose flour 2 cups old-fashioned or quick-cooking oats, uncooked 2 teaspoons baking soda 1 can (21 ounces) cherry filling and topping 2 tablespoons granulated sugar 1 tablespoon cornstarch 1/2 teaspoon almond extract

Put butter and brown sugar in a large mixing bowl. Beat with an electric mixer on medium speed 3 to 4 minutes, or until well mixed. Combine flour, oats and baking soda. Add flour mixture to sugar mixture; beat on low speed until crumbly. Spread two-thirds of the oats mixture into the bottom of an un-greased 13x9x2-inch baking pan. Press down to make a firm layer. Put cherry filling in an electric blender or food processor container; purée until smooth. Pour puréed cherry filling into a medium saucepan. Combine granulated sugar and cornstarch; stir into cherry filling. Cook, stirring constantly, over low heat until mixture is thick and bubbly. Stir in almond extract. Pour cherry mixture over oats layer; spread evenly. Top with remaining oats mixture. Bake in a preheated 350-degree oven 30 to 35 minutes, or until golden brown. Let cool before cutting into bars.

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Super Fruit Handbook Kid Recipes

Cherry S'mores • • • •

1/2 cup marshmallow creme 1/2 cup dried tart cherries 1/4 cup semisweet chocolate chips 12 graham cracker squares (2* inches each)

1. Put marshmallow creme, cherries and chocolate chips in a medium bowl; mix well. 2. Place 6 of the graham crackers on a microwave-safe plate. Spoon a heaping tablespoon of marshmallow mixture on each cracker. Top with remaining crackers. 3. Microwave, uncovered, on High (100% power) 30 to 45 seconds, or until marshmallow mixture is soft and warm. Carefully remove plate from the microwave and set on a hot pad. Let S'mores cool slightly before eating them. Makes 6 servings.

Note: To prepare in a conventional oven, place 6 of the graham crackers in an ovenproof baking dish. Proceed as above. Bake in a preheated 350-degree oven 2 to 3 minutes, or until marshmallow mixture is soft and warm. Remove baking dish from the oven with hot pads and set on a hot pad on the counter. Let S'mores cool slightly before eating them.

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Super Fruit Handbook

Dessert To Go Ice cream cones never tasted so good. • • • • • •

1 (10-ounce) jar maraschino cherries 3 cups whipped topping 1 (4-serving-size) package any flavor instant pudding (chocolate is good!) 1-3/4 cups cold milk 6 flat-bottom ice cream cones Colored sprinkles and/or maraschino cherries, for garnish

1. Put a colander or strainer in a bowl. Pour cherries into the strainer, draining the juice into the bowl. Save the juice to add to orange juice or other drinks; you do not need the juice for this recipe. 2. Put the drained cherries on a cutting board. With a sharp knife, carefully cut each cherry in half. Have an adult show you how to use the knife. Set aside. 3. Prepare pudding according to package directions using 1-3/4 cups cold milk. Refrigerate pudding 10 minutes. 4. Meanwhile, put cherry halves in a large mixing bow. With a rubber spatula, scoop whipped topping into the bowl. Stir gently until cherries are mixed with whipped topping. 5. Fill each cone with 1/4 cup pudding. Top each with 1/2 cup cherry mixture. Decorate with colored sprinkles or a maraschino cherry. Serve immediately. This dessert is best eaten with a spoon.

Makes 6 servings.

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Super Fruit Handbook Critter Munch Delight your friends with this fun snack. • • • • •

1-1/2 cups animal cracker cookies 1/2 (6-ounce) package cheddar or original flavor goldfish crackers (1-1/2 cups) 1 cup dried tart cherries 1 cup M & M's plain candy 1 cup honey roasted peanuts

1. Put animal crackers, goldfish crackers, dried cherries, M& Ms and peanuts in a large mixing bowl. 2. Carefully stir with a spoon. 3. Store in a tightly covered container at room temperature. Makes 6 cups. Party Cheese Ball Save time by preparing this appetizer in advance. • • • • •

1/2 cup (about 14) maraschino cherries 2 (8-ounce) packages cream cheese, softened 1 (8-ounce) can crushed pineapple, well drained 1 cup walnuts, chopped Crackers or cut-up vegetables

Drain maraschino cherries on paper towels. Chop cherries and drain again. Beat cream cheese with electric mixer on medium speed 3 to 4 minutes, or until cream cheese is smooth. Stir in pineapple and cherries. Refrigerate until firm, about 1 hour. Shape cheese mixture into two (4-inch) balls. Roll cheese balls in walnuts, pressing nuts into surface to adhere. Refrigerate about 1 hour or until chilled. Serve as a spread with crackers or vegetables. Makes 2 (4-inch) cheese balls. Tip: You can prepare this appetizer in advance, then freeze it for later use. Allow cheese balls to thaw in refrigerator before serving.

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Super Fruit Handbook Pretty in Pink Pie This dessert looks great and tastes even better. • • • •

1 (16-ounce) jar red maraschino cherries 4 cups miniature marshmallows 1 (8-ounce) container frozen whipped topping, thawed 1 (6-ounce) graham cracker crust

Drain maraschino cherries, saving the juice. Put marshmallows and maraschino juice in a large saucepan; heat over low heat, stirring constantly, until marshmallows are melted and smooth. Let cool completely, stirring occasionally to prevent a skin forming on mixture. Reserve 6 to 8 cherries for garnish; quarter remaining cherries. Fold 2 cups whipped topping and quartered cherries into marshmallow mixture; spread into graham cracker crust. Refrigerate at least 2 hours or until firm. Garnish with reserved maraschino cherries and remaining whipped topping. Makes 6 to 8 servings

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Super Fruit Handbook Maraschino Cherry Shake This cool combo will please family and friends. • • • • •

1 (10-ounce) jar maraschino cherries 3 tablespoons maraschino cherry juice 3 cups vanilla ice cream Whipped topping Whole maraschino cherries, for garnish

1. Put a colander or strainer in a bowl. Pour cherries into the strainer. Measure out 3 tablespoons of juice and put it in a small container. You will use these 3 tablespoons of juice to prepare this recipe. You can either discard the remaining juice or save it for another use. 2. Put cherries from the strainer onto a cutting board. With a sharp knife, carefully cut cherries into small pieces. Have an adult show you how to use the knife. 3. Put chopped cherries, 3 tablespoons juice and ice cream in the container of an electric blender or food processor; cover blender. Process or blend until smooth. Do not put a spoon or spatula in the blender while it is running and keep your hands clear of the working parts. 4. Pour into 2 (12-ounce) glasses. Top with whipped topping; garnish with whole maraschino cherries. Makes 2 (12-ounce) servings.

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Super Fruit Handbook Kid's Cherry Smoothie This is a refreshing pick-me-up any time of day. • • • •

2 cups frozen tart or sweet cherries 1 ripe banana, peeled 1 cup cherry juice blend (or other juice) Maraschino cherries, for garnish

1. Put frozen cherries, banana and cherry juice blend in container of electric blender or food processor. Cover container. Process or blend until smooth. Do not put a spoon or spatula in the blender while it is running and keep your hands clear of the working parts. If necessary, turn blender off; remove cover. Scrape sides of container with a spatula. Cover and puree until smooth. 2. Pour into individual serving glasses. Garnish with maraschino cherries, if desired. Serve immediately. Makes 4 (8-ounce) servings.

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Super Fruit Handbook Maraschino Lemonade Pops This treat is delicious; share it with your friends. • • • • •

1 (10-ounce) jar maraschino cherries 1 (12-ounce) can frozen pink lemonade concentrate, partly thawed 1/4 cup water 8 (3-ounce) paper cups 8 popsicle sticks

1. Put a colander or strainer in a bowl. Pour cherries into the strainer, saving the juice in the bowl. 2. Put one whole cherry in each paper cup. Put the remaining cherries on a cutting board. With a sharp knife, carefully cut cherries into small pieces. Have an adult show you how to use the knife. 3. Put chopped cherries, lemonade concentrate, water and the juice your saved from the jar of cherries in the container of an electric blender or food processor. Cover blender or processor. Puree or blend until smooth. Do not put a spoon or spatula in the blender while it is running and keep your hands clear of the working parts. 4. Fill paper cups with equal amounts of cherry mixture. Freeze 30 to 40 minutes, or until very slushy. 5. Place popsicle sticks in the center of each cup. Freeze 1 hour longer, or until firm. To serve, peel off paper cups. Makes 8 servings.

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Super Fruit Handbook Cherry Mallow Cake You'll like this cake -- the marshmallows melt and rise to the top for a glaze. • • •

4 cups miniature marshmallows (about 3/4 of a 10-1/2-ounce package) 1 (18-1/4-ounce) package yellow cake mix 1(21-ounce) can cherry pie filling

1. If you have not cooked before, ask an adult to help you with this recipe. It's an easy recipe, but you may not be familiar with using a mixer or the oven. 2. Spray a 13x9x2-inch baking pan with vegetable cooking spray. Put marshmallows evenly in the bottom of the pan. 3. Prepare cake mix according to package directions. Pour batter over marshmallows. Spoon cherry filling evenly over cake batter. 4. Bake in a preheated 350-degree oven 45 to 50 minutes. The top of the cake will be bubbly and the marshmallows will be sticky on top of the cake. Carefully remove pan from oven with hot pads. Set cake pan on hot pads on counter. Don't forget to turn off the oven. 5. Let cake cool in pan, then cut into squares with a sharp knife. Makes about 15 servings.

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Super Fruit Handbook Dried Cherry Recipes

Spiced Cherry Salad

Dried cherries add tangy flavor to this colorful salad. • • • • • • •

1 cup dried tart cherries 1 (11-ounce) can mandarin orange sections, drained 2 kiwi, peeled and sliced 1/4 cup orange juice 1/4 cup sifted confectioners sugar 1/4 teaspoon ground cinnamon 1/4 cup slivered almonds, toasted

Put dried cherries, mandarin orange sections and kiwi slices in a salad bowl. Combine orange juice, confectioners sugar and cinnamon in a small bowl; mix well. Pour orange juice mixture over fruit mixture; mix gently. Refrigerate, covered, 1 to 2 hours, stirring occasionally. Sprinkle with toasted almonds just before serving. Makes 6 servings.

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Super Fruit Handbook Carrots with Character

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.

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Super Fruit Handbook Oatmeal Cherry Cookies

This favorite cookie recipe gets a new taste with dried cherries. • • • • • • • • • • •

1 cup (2 sticks) butter or margarine, softened 1 cup firmly packed brown sugar 1/2 cup granulated sugar 2 eggs 1 teaspoon vanilla extract 1-1/2 cups all-purpose flour 1 teaspoon baking powder 1/2 teaspoon salt (optional) 2 cups quick-cooking or old-fashioned oats, uncooked 1-1/2 cups dried tart cherries 1 cup semisweet chocolate chips

Put margarine, brown sugar and granulated sugar in a large mixing bowl. Beat with an electric mixer on medium speed 3 to 4 minutes, or until creamy. Add eggs and vanilla; beat well. Combine flour, baking powder and salt, if desired; add to egg mixture. Stir in oats, cherries and chocolate chips; mix well. Drop by rounded tablespoonfuls onto an ungreased cookie sheet. Bake in a preheated 350-degree oven 10 to 12 minutes, or until golden brown. Let cool 1 minute on cookie sheet; remove to wire rack to cool completely. Store in a tightly covered container. Makes about 4 dozen.

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Super Fruit Handbook Acorn Squash Bake

Dried cherries bring out the flavor of this easy-to-prepare side dish. • • • • • •

2 acorn squash 1/4 cup butter or margarine, melted 1/2 cup dried tart cherries 1/4 cup chopped pecans 3 tablespoons firmly packed light brown sugar 1/2 teaspoon cinnamon

Cut each acorn squash in half. Remove seeds and fiber. Place cut side down in baking pan with small amount of water in bottom. Bake in a 350-degree oven 45 to 50 minutes or until squash is tender and can be pierced with a fork. (Or place squash cut side down in a microwave-safe container. Add a little water. Microwave on High (100% power) 5 to 7 minutes, turning dish once. Continue cooking, if necessary, until squash is tender.) Meanwhile, combine butter, cherries, pecans, brown sugar and cinnamon. Heat on top of stove or in microwave oven until butter melts. Fill center of each squash half with one-quarter of the cherry mixture. Mix some of the cooked squash with the cherry filling. Serve immediately. makes 4 servings TIP - Give trail mixes new flavor with the addition of dried tart cherries. A combination of cherries, banana chips, chocolate chips and peanuts is particularly good.

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Super Fruit Handbook Brie Torte

This tasty appetizer is easy to transport to parties and makes a great hostess gift. • • • • • •

1 (15- to 16-ounce) wheel Brie cheese 1/3 cup butter, softened 1/3 cup chopped dried tart cherries 1/4 cup finely chopped pecans 1/2 teaspoon dried thyme (or 2 teaspoons finely chopped fresh thyme) Crackers

Refrigerate Brie until chilled and firm; or freeze 30 minutes, or until firm. Cut Brie in half horizontally. Combine butter, cherries, pecans and thyme in a small bowl; mix well. Evenly spread mixture on cut-side of one piece of the Brie. Top with the other piece, cut-side down. Lightly press together. Wrap in plastic wrap; refrigerate 1 to 2 hours. To serve, cut into serving size wedges and bring to room temperature. Serve with crackers. makes about 20 appetizer servings Note: If wrapped securely in plastic wrap, this appetizer will keep in the refrigerator for at least a week. TIP - Melt semisweet chocolate or white chocolate chips over low heat. Stir in dried cherries. Add toasted almonds, if desired. Mix until coated with chocolate. Spoon into waxed paper for a candy treat that kids and adults will love.

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Super Fruit Handbook Firecracker Salsa

This spicy mixture wows traditional salsa lovers. • • • • • • • •

1/2 cup dried tart cherries 1/2 cup cherry preserves 2 tablespoons red wine vinegar 1/2 cup chopped red onion 1/2 chopped yellow bell pepper 1/4 chopped jalapeno peppers, or to taste 1 to 2 tablespoons chopped fresh cilantro 1 teaspoon lime or lemon juice

Combine dried cherries, cherry preserves and vinegar in a small microwave-safe bowl; mix well. Microwave on High (100% power) 1 to 1-1/2 minutes, or until hot. Let stand 5 minutes. Stir in red onion, yellow bell pepper, jalapeno peppers, cilantro and lime juice. Refrigerate, covered, 3 to 4 hours or overnight. Serve with grilled swordfish or tuna. Its also excellent as a topping for hamburgers. |makes about 1-1/2 cups; enough for 6 to 8 servings with a main course| TIP - Add 1 cup of dried cherries to traditional cherry pie ã it increases the cherry flavor. Or add about 1/2 cup dried tart cherries to your favorite apple or peach pie recipe. The cherries complement the other fruit in the pie while adding flavor and color.

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Super Fruit Handbook Cherry Orange Poppy Seed Muffins

These tasty muffins complement any meal. • • • • • • • • • •

2 cups all-purpose flour 3/4 cup granulated sugar 1 tablespoon poppy seeds 1 tablespoon baking powder 1/4 teaspoon salt 1 cup milk 1/4 cup (1/2 stick) butter, melted 1 egg, slightly beaten 1/2 cup dried tart cherries 3 tablespoons grated orange peel

Combine flour, sugar, poppy seeds, baking powder and salt in a large mixing bowl. Add milk, melted butter and egg, stirring just until dry ingredients are moistened. Gently stir in cherries and orange peel. Fill paper-lined muffin cups 3/4 full. Bake in a preheated 400-degree oven 18 to 22 minutes, or until wooden pick inserted in center comes out clean. Let cool in pan 5 minutes. Remove from pan and serve warm or let cool completely. makes 12 muffins TIP - Tuck packages of dried tart cherries into lunch boxes. They make a great low-fat snack for kids and adults.

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Super Fruit Handbook Holiday Recipes

Cherry Spiced Cider

This tasty beverage is a treat for youngsters. • • • • • • • • •

1 quart apple cider 3/4 cup orange juice 1/4 cup maraschino cherry juice 1 (3-inch) stick cinnamon 1 strip (1/2x3-inches) orange peel 3 whole cloves 3 whole allspice 16 maraschino cherries 8 orange slice halves

Put apple cider, orange juice, maraschino cherry juice, cinnamon sticks, orange peel, cloves and allspice in a large saucepan; bring to a boil. Reduce heat; simmer 15 minutes. Strain out cinnamon sticks, orange peel, cloves and allspice. Place 2 maraschino cherries and 1 orange slice half in each of six mugs. Pour about 2/3 cup spiced cider over cherries. Serve warm. Makes 8 servings. Note: Spiced cider can be prepared in advance and reheated just before serving.

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Super Fruit Handbook Dried Cherry Relish for Turkey

This tangy combo is great with roasted turkey. • • • • • • •

1/2 cup dried tart cherries 1/2 cup cherry preserves 2 tablespoons red wine vinegar 1/2 cup chopped red onion 1/4 chopped yellow bell pepper 1/4 chopped green bell pepper 1tablespoons finely chopped fresh thyme (or 1/2 teaspoon dried thyme)

Combine dried cherries, preserves and vinegar in a small microwave-safe bowl; mix well. Microwave on High (100% power) 1 to 1-1/2 minutes, or until hot. Let stand 5 minutes. Stir in red onion, yellow and green bell pepper and thyme; mix well. Refrigerate, covered, 3 to 4 hours or overnight. Serve as a sauce with roast turkey or chicken. This relish is also good with grilled hamburgers. Makes about 1-1/2 cups.

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Super Fruit Handbook Cherry Cinnamon Rolls

These are wonderful for a holiday breakfast or brunch. • • • • •

1 (10-ounce) jar red or green maraschino cherries 1/4 cup firmly packed brown sugar 1 teaspoon ground cinnamon 1 (8-ounce) package crescent rolls 2 tablespoons butter, melted

Drain maraschino cherries; discard juice or save for another use. Chop cherries, then drain on paper towels. Combine brown sugar and cinnamon in a small bowl. Unroll crescent rolls; divide into triangles. Brush with butter. Sprinkle each triangle with about 1-1/2 teaspoons cinnamonsugar mixture; top with 1 tablespoon cherries. Roll up dough toward pointed end of triangle. Place on lightly greased baking sheet. Brush with butter and sprinkle with remaining cinnamonsugar mixture. Bake in a 375-degree oven 12 to 15 minutes, or until golden brown. Serve warm. Makes 8 servings.

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Super Fruit Handbook Christmas Bread

Maraschino cherries, bananas and macadamia nuts are a perfect trio in this holiday quick bread. • • • • • • • •

1 (10-ounce) jar maraschino cherries 1/3 cup butter or margarine, softened 2/3 cup firmly packed brown sugar 2 eggs 1-3/4 cups all-purpose flour 2 teaspoons baking powder 1/2 teaspoon salt 1 cup mashed ripe bananas 1/2 cup chopped macadamia nuts or walnuts

Drain maraschino cherries, reserving 2 tablespoons juice. Coarsely chop cherries; set aside. Put butter, brown sugar, eggs and reserved cherry juice in a large mixing bowl. Mix with an electric mixer on medium speed 3 to 4 minutes, or until well mixed. Combine flour, baking powder and salt; add to butter mixture alternately with mashed bananas, beginning and ending with flour mixture. Stir in cherries and nuts. Lightly spray a 9x5x3-inch baking pan with non-stick cooking spray. Spread batter evenly in pan. Bake in a preheated 350-degree oven 1 hour, or until golden brown and wooden pick inserted near center comes out clean. Remove from pan; let cool on wire rack. Wrap in plastic wrap or store in a tightly covered container. Makes 1 loaf, about 16 slices.

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Super Fruit Handbook Double Cherry Pie

The holidays would not be complete without at least one cherry pie. • • • • • • • •

4 cups frozen unsweetened tart cherries 1 cup dried tart cherries 1 cup granulated sugar 2 tablespoons quick-cooking tapioca or cornstarch 1/2 teaspoon almond extract Pastry for 2-crust, 9-inch pie 1/4 teaspoon ground nutmeg 1 tablespoon butter

Combine frozen cherries, dried cherries, granulated sugar, tapioca and almond extract in a large mixing bowl; mix well. (It is not necessary to thaw cherries before using.) Let cherry mixture stand 15 minutes. Line a 9-inch pie plate with pastry; fill with cherry mixture. Sprinkle with nutmeg. Dot with butter. Make a lattice top out of the remaining pastry. Seal and flute edge. Bake in a preheated 375-degree oven about 1 hour, or until crust is golden brown and filling is bubbly. If necessary, cover edge of crust with aluminum foil to prevent overbrowning. Makes 8 servings. Note: 2 (16-ounce) cans unsweetened tart cherries, well drained, can be substituted for frozen tart cherries. Dried cherries are available at selected supermarkets and gourmet and specialty food stores.

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Super Fruit Handbook Ho Ho Surprises

Delight family and friends with these tasty cookies. • • • • • • • •

48 red or green maraschino cherries (about one 16-ounce jar) 1 cup butter or margarine, softened 1/3 cup confectioners' sugar 1/2 teaspoon almond extract 2-1/4 cups all-purpose flour 1/4 teaspoon salt 1/2 cup finely chopped pecans Confectioners' sugar

Drain maraschino cherries thoroughly on paper towels; set aside. Put butter and 1/3 cup confectioners' sugar in a large mixing bowl. Beat with an electric mixer on medium speed 3 to 4 minutes, or until well mixed. Stir in almond extract. Add flour and salt; mix well. Stir in pecans. Shape about 2 teaspoons dough around each cherry. Place on an ungreased cookie sheet about 1 inch apart. Bake in a preheated 375-degree oven 12 to 15 minutes, or until set but not brown. Roll in confectioners' sugar while still warm. Let cool. If desired, roll in confectioners' sugar again. Makes 4 dozen.

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Super Fruit Handbook Ribbon of Cherry Cheesecake

Swirls of cherry make this cheesecake better than "visions of sugarplums." • • • • • • • • • • • •

1 cup sliced almonds 1 cup graham cracker crumbs 1/3 cup butter or margarine, melted 1 (21-ounce) can cherry filling and topping 3/4 cup plus 2 tablespoons granulated sugar, divided 2 tablespoons cornstarch 1/2 teaspoon almond extract 4 (8-ounce) packages cream cheese, softened 3 tablespoons amaretto liqueur 1 tablespoon lemon juice 1 teaspoon vanilla extract 3 eggs, slightly beaten

Toast almonds in a skillet over medium heat. Remove from heat; finely chop almonds. Combine almonds, graham cracker crumbs and butter in a medium bowl; mix well. Press crumb mixture evenly over the bottom and 2 inches up the sides of a 10-inch springform pan. Set aside. Purée cherry filling in an electric blender or food processor until smooth. Pour puréed cherry filling into a medium saucepan. Combine 2 tablespoons granulated sugar and cornstarch; stir into cherry filling. Cook, stirring constantly, over low heat until mixture is thick and bubbly. Stir in almond extract. Set aside to cool. Put cream cheese, remaining 3/4 cup sugar, amaretto, lemon juice and vanilla in a large mixing bowl. Beat with an electric mixer on medium speed 3 to 4 minutes, or until well mixed. Add eggs all at once; beat on low just until mixed. To assemble the cheesecake, pour one-third of the cream cheese mixture into prepared crust. Top with about 1/3 cup cherry purée. Swirl cherry mixture into cream cheese mixture, using a knife or spatula. Repeat layers twice, ending with cherry purée. Reserve remaining purée. Bake in a preheated 350-degree oven 60 to 65 minutes, or until the center appears nearly set when gently shaken. Cool on a wire rack. Refrigerate until ready to serve. To serve, spoon a generous tablespoon of purée on serving plate. Place cheesecake wedge on top of the purée. Makes 16 servings.

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Super Fruit Handbook Danish Butter Cookies

These make a pretty addition to holiday cookie trays. • • • • • • •

3/4 cup butter, softened 1 cup granulated sugar 2 eggs 1 teaspoon lemon juice 1 teaspoon vanilla extract 2-1/2 cups all-purpose flour 21 red or green glacé (candied) cherries, cut in half

Put butter and sugar in a large mixing bowl. Beat with an electric mixer on medium speed 3 to 4 minutes, or until well mixed. Add eggs, one at a time, beating after every addition. Add lemon juice and vanilla; mix well. Add flour; mix well. Using a pastry bag with a star tip, squeeze dough (1-1/2 inches in diameter) onto an ungreased cookie sheet. Place a glacé cherry half in center of each. Bake in a preheated 350-degree oven 12 to 15 minutes, or until light brown. Makes 3-1/2 dozen.

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Super Fruit Handbook Cherry Cheese Brownies

Cherries and cream cheese make these brownies festive. • • • • • • • •

1 (16-ounce) can dark sweet cherries 1 (15-ounce) brownie mix (8x8 pan size) 2 eggs, divided 1/4 cup vegetable oil 1 (3-ounce) package cream cheese, softened 2 tablespoons granulated sugar 3/4 cup flaked coconut 1 teaspoon almond extract

Drain cherries; reserve 1/4 cup cherry juice. Put brownie mix in a large bowl. Add 1 egg, oil and reserved cherry juice; mix well. Gently stir in cherries. Set aside. Put cream cheese and sugar in a medium mixing bowl. Beat with an electric mixer 3 to 4 minutes, or until well mixed. Add remaining egg; mix well. Stir in coconut and almond extract. Lightly grease an 83832-inch baking pan. Spoon brownie mixture evenly into pan. Spoon cream cheese mixture over brownie mixture. Use a knife to swirl cream cheese mixture into brownie mixture. Bake in a preheated 350-degree oven 35 to 40 minutes, or until wooden pick inserted near center comes out clean. Let cool. Cut into squares or bars. Makes 9 squares; 18 bars. Note: 1/2 cup chopped pecans or walnuts can be substituted for coconut.

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Super Fruit Handbook Cherry Blossoms

Bake these breakfast rolls as a holiday treat for family or neighbors. • • • • • • • •

2/3 cup sifted confectioners' sugar 1/4 cup milk 1 cup dried tart cherries, divided 1/4 cup coarsely chopped pecans 1 (14- to 16-ounce) loaf frozen white bread dough, thawed 2 tablespoons butter or margarine, melted 1/4 cup brown sugar 1-1/2 teaspoons ground cinnamon

Combine confectioners' sugar and milk in a small mixing bowl; mix well. Pour mixture into a 9inch deep-dish pie pan. Sprinkle 1/2 cup of the cherries and pecans evenly over sugar mixture. On a lightly floured surface, roll bread dough into a 12x8-inch rectangle; brush with melted butter. Combine brown sugar and cinnamon; sprinkle over dough. Top with remaining 1/2 cup cherries. Roll up rectangle, jelly-roll style, starting from a long side; pinch to seal edges. Cut roll into 12 slices. Place slices, cut-side down, on top of mixture in pan. Let rise, covered, in a warm place 30 minutes, or until nearly double. (Or, cover with waxed paper, then with plastic wrap. Refrigerate 2 to 24 hours. Before baking, let chilled rolls stand, covered, 20 minutes at room temperature.) Bake, uncovered, in a preheated 375-degree oven 20 to 25 minutes for unchilled rolls and 25 to 30 minutes for chilled rolls, or until golden brown. If necessary, cover rolls with foil the last 10 minutes to prevent overbrowning. Let cool in pan 1 to 2 minutes. Invert onto a serving platter. Serve warm. Makes 12 rolls.

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Super Fruit Handbook Introduction: The Cranberry! Cranberries are grown across of number of different regions of the United States. These include growing regions include but not limited to Wisconsin, Massachusetts and Oregon.

In addition to providing nutritional value, the cranberry may also provide several natural health benefits including: •

Helping to maintain healthy urinary tract function*

•

Helping to maintain healthy teeth*

•

Helping to maintain health by providing the body with anti-adhesion properties*

•

Providing the body antioxidants

But the most well know benefit of the cranberry is how cranberries help to maintain urinary tract health*. The natural urinary tract benefits of the cranberry have been passed down for decades from mother to daughter and from grandmother to granddaughter. Fortunately, thanks to modern food research technology, we are now better able to understand how the cranberry helps to maintain healthy urinary tract function.*

However, before we learn about the amazing natural health benefits of this powerhouse fruit, let’s learn about its rich history.

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Super Fruit Handbook The History of the Cranberry Native Americans used the cranberry not only for food but for dye and medicine. The tribes of Cape Cod, New Jersey, Wisconsin and Delaware used the cranberry as part of their seasonal diet. In addition to food, medicine and dye, the cranberry was associated with peace among tribes and the appearance of cranberries on a table during a feast represented a symbol of peace among the attendees.

How the Cranberry Earned its Name

So how did this fruit earn its name – cranberry. Unfortunately, the Native American name for the cranberry has disappeared. The American name for the cranberry is actually from Europe. The term is derived from the German terms kranbeere or the dutch term of kranebere. Both of these mean “crane-berry”. The cranberry is named for the shape of its stem and the shape of the stem is a reference to the appearance of the bird known as the crane.

The Settlers Learn About the Cranberry

As the early settlers began to explore the New World they undoubtedly saw the ubiquitous cranberry growing on long vines in sandy bogs and marshes of the northeastern part of the New World. They learned about the cranberry from the Native Americans. Since the cranberry is only one of three fruits that is native to North America, the settlers were probably enthusiastic not only discover a new world but be introduced to a new fruit – the cranberry.

According the legend and American folklore, the cranberry was served at the first Thanksgiving and this tradition still makes the cranberry present during today’s Thanksgiving feasts.

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Super Fruit Handbook Once the early explores started to settle the New World attention was turned to creating trade and profitable businesses. The commercial cultivation of the cranberry began Cape Cod, Massachusetts by Captain Henry Hall in 1816. Captain Hall is not only credited as the “Father of the Commercialization of Cranberry” but with also bring innovative harvest technique stilled used today. The captain noticed the cranberries grew better when sand blew over his cranberry bogs. After noticing this invaluable observation, Captain Hall began spreading sand on his wet cranberry bogs. This simple technique was quickly copied by competing cranberry farmers and the cranberry industry was born.

How are Cranberries Grown

Cranberries are grown on vines. These vines are grown in beds layered in peat and sand. These growing areas are called bogs. Thus, the name cranberry bogs. Cranberries are harvested in two ways – wet and dry. The dry harvested cranberries are sold as fresh fruit. This process involves the fruit being “combed” off the vine by machines. The wet harvest technique is used when the bogs are flooded with water and using machines to agitate the water. This movement in the water causes the cranberries to detach from the vine and float to the top of the water. As soon as the cranberries begin floating on the surface they are collected and placed into trucks. It is the wet harvested cranberries that are used to produce cranberry juice, sauce and dried cranberries.

Like many other foods, cranberries are a natural source of antioxidants. However, before we go any further let’s take a closer look at the levels of antioxidants in cranberries.

Research from nutrition experts estimate the body needs to consume 3,000 to 5,000 ORAC units daily to reach adequate oxygen capacity in the blood to realize the health benefits of food-based ORAC benefits. So how do cranberries rank on 3,000 to 5,000 ORAC scale. According to

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Super Fruit Handbook research from the USDA, the ORAC value of 100g of fresh cranberries exceeded cherries, red grapes, beets, raspberries and even strawberries. Here is the chart from the USDA:

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Super Fruit Handbook Nutritional Value for the Cranberry Food: Cranberries, raw (100g) Vitamins Vitamin A(IU)

60

Vitamin B6 (mg)

0.057

Niacin (mg)

0.101

Riboflavin (mg)

0.02

Thiamin (mg)

0.012

Vitamin C (mg)

13.3

Vitamin E (mg)

1.2

Vitamin K (mg)

5.1

Minerals Calcium (mg)

8

Iron (mg)

0.25

Manganese (mg)

0.36

Magnesium (mg)

6

Phosphorus (mg)

13

Potassium (mg)

85

Sodium (mg)

2

Other Fibre (g)

4.6

Water (g)

87.13

Carbohydrate (g)

12.2

Energy (Kcal)

46

Lipids (fats) (g)

0.13

Cholesterol (mg)

0

Source: USDA

Source: Natural Cranberry Institute

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Super Fruit Handbook Cranberries Help Maintain Healthy Urinary Tract Function*

Men and women can be afflicted by a urinary tract infection (UTI) . If you have ever suffered from a UTI, you know the experience can be very unpleasant. For those looking to maintain healthy urinary tract function, the cranberry may be a welcomed alternative. According to research from Dr. Amy Howell at Rutgers University, the cranberry contains proanthocyanidins. These antioxidants may help fight against Escherichia coli (E. coli) on the walls of the bladder itself. This compound may assist in fighting E. coli and helping to flush it out of the bladder, thus reduce the potential for it to reproduce. It is believed that by fighting the presence of E. Coli in the bladder it may help maintain healthy urinary tract function* How the Cranberry Helps Maintain a Healthy Bladder*

In September 12, 2006, the American Chemical Society shared a study conducted by Terri Camesano from Worchester Polytechnic Institute. Her research showed the compounds in cranberry juice have the ability to actually alter E. coli bacteria and help maintain healthy urinary tract function.* The tiny E. coli is believed to be responsible for a whole host of problematic health related issues. According to the research, the compound responsible for attacking and possibly altering the E. coli belong to a group of tannins called proanthocyanidins. Once these compounds alter the E. coli they may be unable to remain in the urinary tract and may be flushed from the body. If you can cause the E. coli to be flushed from the body you may be able to help maintain healthy urinary tract function*.

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Super Fruit Handbook Cranberry Juice and the E. Coli Membrane Terri Camesano published an article in the February 2006 edition of Biotechnology and Bioengineering that indicated E. coli fimbriae that was exposed to cranberry juice become compressed. Fimbriae are tiny tendrils that are on the outer membrane of certain types of E. coli bacteria and it believed these tendrils help the e. coli to remain in the bladder by sticking to the walls of the bladder and they are most responsible for the urinary tract infections. The article suggests if the fimbriae are compressed they may not be able to remain in the bladder and will probably be flushed out of the body. This movement of the E. coli greatly reduces its ability to remain in place long enough to begin a UTI, thus helping to maintain a healthy urinary tract function*. In additional research from Camesano indicates cranberry juice may actually transform E. coli. In a study conducted on bacteria grown in different environments of either cranberry juice or tannins, the E. coli bacteria actually transformed from a gram-negative to exhibiting grampositive behavior. According to research, E. coli is normally a gram-negative rod-shaped bacterium, however when it was exposed to the different cranberry environments, it transformed into a spherical-shaped bacterium. This means it would now exhibit behavior of a gram-positive bacteria. Thus, the research suggests cranberry can alter E. coli’s membranes since positive and negative bacteria differ primarily in structural makeup and dimensions. In another preliminary finding presented by Camesano suggests that when E. coli is exposed to cranberry juice, the E. coli loses its ability to communicate or secrete indole. Indole is a molecule that is involved in bacterial communication called quorum sensing. This communication is used by the E. coli to determine if enough bacteria is present to launch a successful infection attack. If the E. coli can’t communicate, it may not be able to launch an attack on the body.

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Super Fruit Handbook Cranberry Juice Creates an Energy Barrier to Help Maintain a Healthy Urinary Tract* In the August 2006 publication of Colloids and Surfaces, Camesano published cranberry juice may actually create an energy barrier that helps to deter bacteria from getting close the urinary tract walls. This cranberry juice may create a natural force field that may help to deter tiny organisms from sticking to the wall of the bladder in the first place. Cranberries and Dental Health A healthy smile, healthy teeth and positive dental health are not only vital for positive social encounters but also for maintaining a healthy body and lifestyle. Research suggests dental plaque may contribute to a whole host of health issues including bad breath, heart-related issues and more. Plaque and plague buildup is primarily composed of bacteria that may attach to the teeth and gums. In addition the attaching directly to the teeth and gums, oral bacteria may also attach to other bacteria in the mouth. By all of these bacteria attaching together, they can form a colony of bacteria in the mouth. According to research, cranberry juice contains a unique component referred to as highmolecular-weight nondialysable material (NDM). NDM has the ability to help to deter the colonization of certain types of oral bacteria that may be responsible for dental plague. As oral bacteria attaches itself to teeth and gums dental plaque may begin to perform. Overtime this buildup can become very hard. Once this bacterium begins to harden it make become resistant to brushing and salvia and usually it takes special tools utilized by your dentist to scrape off the plaque. The amazing properties contained in cranberries that help to maintain urinary tract health* may also help to maintain healthy teeth and gums*.

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Super Fruit Handbook

Additional Insights to Maintaining a Healthy Urinary Tract*:

Take Showers Instead of Baths: Taking a shower make you less susceptible to urinary tract infections. Taking a bath and sitting in soapy bath water may irritate your tissues and increase your chances of getting a urinary tract infection. Drink Plenty of Water: Drinking water is one of the wisest decisions you can make regarding your overall health. Make it a goal to drink at least 6 – 8 glasses of water per day. If you current diet doesn’t include drink much water making the switch from pop, tea, coffee or alcohol is not very difficult. One of best ways to get started is to keep a bottle of water with you. This will help you fight the urge to buy a pop or coffee if you have full bottle of water right next to you.

Another reason to add water to your diet is water helps to keep your skin hydrated, combats bad breath and more. In addition, this extra water helps to flush the urinary tract of any harmful bacteria. Use Less Feminine Hygiene products: Maintain good personal hygiene is vital to maintaining good personal health and vitality. However, products like feminine sprays, bubble baths, etc. may increase your chances of getting an urinary tract infection.

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Super Fruit Handbook Cranberry Products and Cranberry Supplements

Here are some sources to help you incorporate cranberries into your daily diet.

• Fresh Cranberries: You can get fresh cranberries, when in season, directly from your local farm market or the produce section of your local grocery store. Unfortunately, fresh cranberries are only in season for a few short weeks, so finding them may be very difficult. • Canned or Frozen Cranberries: You can find canned or frozen cranberries in your local grocery story. • Dried Cranberries: Enjoy a handful of dried cranberries as a healthy snack or an addition to your morning cereal. In addition, dried cranberries make a great choice since they are available year round. You can get dried cranberries directly from Traverse Bay Farms http://www.traversebayfarms.com • Cranberry Juice: Cranberry juice is a tasty and convenient way to get the natural health benefits of this tiny fruit. You can find cranberry juice in your local grocery store. However, when purchasing cranberry juice, check the label to ensure you are buying 100% cranberry juice and not cranberry juice blends. • Cranberry Powder and Cranberry Extract - (Super Fruit Supplements): Cranberry supplements are the most convenient and easiest way to get the natural health benefits of the cranberry. We offer a cranberry/flaxseed supplement by the name of Fruit Advantage Women’s Formula. To learn more about these one-of-a-kind supplement visit: http://www.traversebayfarms.com/cranberryflaxseedlignan.htm

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Super Fruit Handbook Introduction: The Blueberry! For decades, folklore and families stories about the natural health benefits of blueberries have been passed from generation to generation. It has been a common believe that certain foods provide natural health benefits and food can offer much more than just dietary value. Thanks to modern food research technology and the dedicated efforts of countless food researchers, we are learning more about the natural health benefits of food, including blueberries.

This special report will introduce you to the antioxidant properties and health benefits of the little blue fruit called the blueberry. Ongoing research from medical universities and clinical research shows that blueberry may benefit the human body by: •

Helping to maintain healthy eyes*

•

Helping to maintain healthy brain function*

•

Providing the body with free radical fighting ORAC units

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Super Fruit Handbook Blueberry Nutritional Information:

Below is the nutrition information for several different types of blueberry products from the USDA:

A daily serving (1/4 cup – 100g) of fresh blueberries provides the following: •

84 Calories

•

1.10 g protein

•

21.45 g Carbohydrates

•

.49g Fat

A daily serving (1 oz. – 100g) of frozen blueberry •

28 Calories

•

.65 g protein

•

18.86 g Carbohydrates

•

.99 g Fat

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Super Fruit Handbook What How Does the Blueberry Help Maintain Healthy Eyes?* As stated in a prior paragraph, this little blue fruit has high amounts of a naturally occurring compound called Anthocyanins. The Anthocyanins is what gives this fruit its blue hue. Anthocyanins have an amazing effect on the human body in helping to maintain healthy eyes*. Ongoing research indicates Anthocyanins can help the capillaries in the eyes and help maintain healthy peripheral circulation*. This basically means that currently available research published on several health related websites, blueberries may help to maintain healthy blood flow in and around the eyes*. Thus, this improved blood flow may be responsible for the numerous claims of healthy vision and helping to fight eye related irritations. One interesting study during World War II was conducted on British Air Force pilots who ate blueberry jam on their bread. These British pilots were found to be more accurate in their bombing missions than other pilots. The European study was conducted on the bilberry, which is the European cousin of the blueberry. Other documented evidence between bilberries and eyesight has been published from countries across the globe. According to research results published on the Wild Blueberries Association’s website, Japanese research touts the ability for blueberries help fight eye fatigue. Blueberries are Good Brain Food Numerous studies conducted on blueberries point to interesting results. A study from a 1999 USDA research showed a diet rich in blueberry extract helped to the brain to maintain healthy brain function and healthy short-term memory in aged rats. In addition, a 2004 USDA published reports that indicated Wild Blueberries ranked #1 in antioxidant capacity when compared to 20 other fruits. As stated previously, antioxidants assist the body to fight free radicals. A free radical is an unstable oxygen molecule that has lost one or more of its electrons. These unbalanced molecules are extremely reactive with other molecules. To offset this imbalance, free radicals attempt to steel needed electrons from other molecules.

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Super Fruit Handbook So fighting free radicals in the brain is vital, since is the brain accounts for about 2% of total body weight, yet it represents approximately 20% of oxygen consumption of the body. The consumption of blueberries can help the brain maintain healthy brain function.* Blueberries are a major source of flavonoids that have diverse biochemical and antioxidant benefits. Research has shown that these flavonoids have the ability to cross the barrier between the brain and blood flow. Short-term and long-term memory is controlled by tiny brain cells called neurons. Researchers believe the unique flavonoids in blueberries may help maintain healthy memory* and healthy learning* by maintaining a healthy connection* between these tiny neurons. By maintaining healthy connections these neurons are able to maintain healthy communication*. In addition, food scientists have been able to successfully identify the specific areas of the brain responsible for memory-control and learning. This unique area of the brain is the hippocampus. Thus, increased flavonoid consumption can have a positive effect on the brain and the hippocampus area. The USDA Human Nutrition and Research Center fed mice blueberry extractions (ie blueberry powder) the equivalent of the person eating one cup of blueberries in an attempt to test motor skills tests. The researchers found that the mice fed to blueberry powder maintained healthy motor learning* and maintain healthy memory* then the non-blueberry fed test groups. After the researchers examined the brains of the control mice, the researchers found a marked decrease in the oxidative stress of two regions of the brain of the blueberry powder fed mice when compared to the non-blueberry fed group of mice. According to the published research results, the compound that is given credit for maintaining healthy brain function* and healthy neuron function* appears to be Anthocyanins. In addition, researchers from leading Universities and research organizations also have on-going studies with human focus groups and blueberry powder. Preliminary results from these studies show that human test subjects that ate one cup of blueberries per day perform 5-6% better on motor skills tests than the non-blueberry fed control group used in the research

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Super Fruit Handbook Six Simple Ways to Get Blueberries into Your Daily Diet Blueberries make a excellent addition to your daily diet, but due to hectic and active daily schedules eating blueberries daily may seem difficult. Here are a ten simple ideas to enjoy this little blueberry fruit everyday: 1. Straight from the Bag – Check your local grocery store for dried blueberries in single serve 8 oz. bags. They are easy to eating and a good snack to keep in your purse or in your drawer at work. 2. Blueberries on the Run – Add an ounce of blueberry juice concentrate to your water bottle and shake. This will make a 100% pure blueberry drink. 3. A Fruity Parfait – Mix together granola, yogurt, and banana with frozen blueberries for a tasty snack. 4. Breakfast Additions – Drop in a handful of dried blueberries to your favorite cereal or oatmeal. 5. Blueberry capsules- Blueberry capsules are a great way to get to the anti-oxidant benefits of this superfruit. They are convenient, easy-to-travel and they don’t need refrigeration. 6. Make any Dessert a Blueberry Dessert – Add some tasty dried blueberries to your favorite dessert including muffins, cake and more.

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Super Fruit Handbook Blueberry Supplements and Blueberry Products The blueberry offers a number of ways to enjoy the natural health benefits of this blue fruit. These include dried blueberries, blueberry juice concentrate, blueberry powder, blueberry capsules and more. Below are some of the ways and sources to incorporate blueberry into your daily diet.

• Fresh Blueberries: Fresh blueberries are simply the best way to get the antioxidant benefits into your diet. However, they may be difficult to find when they are out of season. When in season, you can get fresh blueberries from your farm market or the produce section of your local grocery store. Unfortunately, fresh blueberries are only in season a few short weeks during the summer harvest, so finding them after the harvest, may be difficult. • Frozen Blueberries: Enjoy a few thawed blueberries in your pancakes, cereal or muffins. To get your hands on frozen blueberries visit the refrigeration section of your local grocery store. • Dried Blueberries: A handful of dried blueberries make a great healthy snack or an excellent addition to your morning cereal. They also make a good alternative to sugar-rich candy. Dried blueberries make a great choice since they are available year round. We will ship dried blueberries directly to your home or office. • Blueberry Extract / Blueberry Powder: Blueberry powder is a convenient way to get the natural health benefits of the blueberry. The entire blueberry is used to produce the blueberry powder, including the skin and the flesh of the fruit. • Blueberry Capsules (Super Fruit Supplements): Blueberry capsules are both convenient and cost effective way to get the natural health benefits of the blueberry. In fact, it is the blueberry powder that is used to make the blueberry capsules. The blueberry capsules available from Fruit Advantage are kosher, gluten-free and are encapsulated in an easy-to-swallow vegetarian capsule. In addition, the whole blueberry is used to produce the blueberry capsules, including the skin and the flesh of the fruit.

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Super Fruit Handbook Introduction: The Pomegranate

Pomegranates are now being featured as one of the hot new "super foods" that both tastes good and is good for you. Nutritional research confirms that pomegranates contain minerals - potassium, iron and calcium and vital compounds known as phytonutrients, tannins, polyhenols, ellagic acid and anthocyanins that helps to maintain healthy cardiovascular function and a whole host of additional health benefits. Although many of the compounds found in the pomegranate are also found in a number of other fruits, the pomegranate contains particularly high amounts of tannins, ellagic acid and anthocyanins with compared to other fruits. This section of the super fruit handbook will introduce you to the benefits of this super fruit. Ongoing research from medical universities suggests pomegranates may… •

Provide the body with ORAC units

•

Helps Maintain a Healthy Cardiovascular System*

•

Helps Maintain Healthy Cholesterol Levels*

The Pomegranate: What is it? A pomegranate is a fruit the size of a large orange. The leathery reddish-pink skin shelters the membranous walls and bitter tissue that house compartments or sacs filled with hundreds of seeds. A translucent red pulp that has a slightly sweet and tart taste surrounds these seeds. Pomegranates are grown in California and throughout Asia and the Mediterranean countries. The pomegranate is grown for both ornamentation and as a delicious and edible fruit. The fruit is about the size and an apple and has a leathery, deep red to purplish red rind. The most popular

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Super Fruit Handbook pomegranate variety is the Wonderful or Red Wonderful. However, additional varieties exist including Granada and Early Foothill. The season of the pomegranate ranges from August to December with the peak of the season in November and December. This is one reason this sweet fruit is so popular during the holiday season. In addition, to ensure top quality each pomegranate is hand-picked. A typical acre of pomegranate trees includes 100-110 trees and yields 600-800 28 pound boxes of fruit. What many people refer to as the pomegranate seed is called an arils. Each aril is actually a delicious pouch of juice that surrounds the seed. A single pomegranate contains 840 arils that are compartmentalized between the tough membranes. A medium size pomegranate yields about ½ - ¾ cup of seeds, and ½ of pomegranate juice (4 ounces). This reddish fruit has a long history of intertwining myth, legend and facts. The ancient myths indicate the pomegranate is the favored fruit by the Gods. In addition, the pomegranate has inspired writers, painters, sculptors and home decorators for centuries. In fact, the writings of Homer and the Bible mention the pomegranate. Greek, Roman, Persian and Hebrew lore mentions the pomegranate symbolizes fertility. In Christianity art, this fruit represents hope and according to Jewish tradition, the pomegranate represents a symbol of prosperity. But what is the origin of this fruit? The pomegranate originated in tropical Asia but mainly cultivated in the Mediterranean and the Middle East. The pomegranate made it way to America more than 200 years ago and the Spanish are credited with bringing this fruit to California and the New World.

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Super Fruit Handbook Pomegranate Preparation and Nutrition

Selection and Storage  Pomegranates are available in the United States from September through December. Select fruit that is heavy for its size with bright, fresh color and blemish-free skin. You can refrigerate whole pomegranates for up to 2 months or store them in a cool, dark place for up to a month. Pomegranate seeds packed in an airtight container and stored in the freezer will keep for up to 3 months.

Storage  Keep apples in plastic bags in the refrigerator after purchasing to prevent further ripening. Apples should keep up to six weeks. However, check apples often and remove any apples that begin to decay or the others will do the same.

   

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Super Fruit Handbook Uses & Preparation  Pomegranates are a versatile fruit and can be used as a garnish on sweet and savory dishes or pressed to extract the juice. To use a pomegranate, cut it in half and pry out the pulp-encased seeds, removing any of the light-colored membrane that adheres. The juice can stain your clothes so be sure to wear an apron or clothing that you don’t mind getting stained. Step 1: Cut the crown (top) end of the pomegranate

Step 2: Lightly score the rind in several places

Step 3: Immerse fruit in a bowl of water and soak for 5 minutes.

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Super Fruit Handbook Step 4: Hold fruit under water and break sections apart, separating seeds from membrane. Seeds will sink while rind and membrane float. This the tasty component of the pomegranate.

Step 5: Skim off and discard membranes and rind.

Step 6: Pour seeds into a colander, drain, and pat dry.

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Super Fruit Handbook Pomegranate Nutrition Facts But before we go any further, let’s take a closer look at some of the nutritional information a ½ cup of pomegranates arils (pomegranate seeds):

Source: U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling."

Pomegranate Research Update Pomegranate juice protects nitric oxide against oxidative destruction and enhances the biological actions of nitric oxide.

Research Information: Nitric Oxide – Published in 2006 Apr 18: By Byrnes RE, Ignarro LJ, Sumi D, Napoli C, de Nigris F.: David Geffen School of Medicine at UCLA, Los Angeles, CA.

Pomegranate juice is a source of flavonoids and naturally occurring antioxidants. During this research study, pomegranate juice was tested for its capacity for Traverse Bay Farms – Your Source for Super Fruit Products – www.traversebayfarms.com Page 94

Super Fruit Handbook oxidative stress. Pomegranate juice was found to be a potent to help the body fight oxidative stress. According to the published results, pomegranate juice was much more potent than Concord grape juice, red wine, blueberry juice, ascorbic acid, and dl-alpha-tocopherol. These observations indicate pomegranate juice possesses potent antioxidant activity that results in marked protection of nitric oxide against oxidative destruction.

The pomegranate and healthy cholesterol levels* and a healthy cardiovascular system* Preliminary research suggests that drinking concentrated pomegranate juice may help maintain healthy cholesterol levels. The pomegranate is the size of an orange and is round in shape. The tough, reddish-pink rind protects and holds hundreds of seeds. These seeds are carefully suspended in the juicy, red pulp of the inner fruit. The pomegranate juice is extracted from these tiny seeds. The pomegranate, like many fruits contain antioxidants, anthocyanins and polyphenols. However, the antioxidant levels in the pomegranate juice stands higher than other fruit juices. Antioxidants help the body to neutralize free-radicals. With the unique make up of the pomegranate, Mother Nature has provided us with a simple fruit to support healthy cholesterol levels and promote heart health.

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Super Fruit Handbook Studies on antioxidant activity of pomegranate (Punica granatum) peel extract using in vivo models. Published: J Agric Food Chem. 2002 Aug 14;50(17):4791-5. Pomegranate (Punica granatum) peel extract take from the pomegranate have been shown to possess antioxidant activity in various in vitro models. One such study found that dried pomegranate peels that were powdered and extracted with methanol showed this antioxidant capacity. The dried methanolic peel extract was fed to albino rats. Once this was administered it was followed by carbon tetrachloride (CCl4) and various enzymes including catalase, peroxidase, and superoxide dismutase (SOD). The researchers treated the subjects with a single dose of CCl4 at 2.0 g/kg of body weight. Histopathological studies of the liver of different subjects groups in the study support the evidence and protective effects exhibited by the MeOH extract of pomegranate peel by restoring the normal hepatic architecture.

Six Ways to Incorporate Pomegranates into Your Daily Route 1. Pomegranates on the Run – Add an ounce of pomegranate juice concentrate to your water bottle and shake. 2. A Fruity Parfait – Mix some granola and yogurt with fresh pomegranates seeds for tasty snack. One way to ensure you have pomegranate seeds year round is to freeze fresh pomegranate seeds in your freeze until you use them. 3. Blend It – Add some ice, wheat germ, a banana and pomegranate juice. 4. Pomegranate capsules- Pomegranate capsules are a great way to get to the anti-oxidant benefits of this superfruit. They are convenient, easy-to-travel and they don’t need refrigeration. 5. Make a Pomegranate Salad – Add some tasty pomegranate seeds to your favorite salad and taste the pomegranate difference. 6. Sprinkle Away – Sprinkle pomegranate powder on all types of food for both a yummy pomegranate taste and a meal rich in anti-oxidants. Pomegranate powder is very versatile. Traverse Bay Farms – Your Source for Super Fruit Products – www.traversebayfarms.com Page 96

Super Fruit Handbook

Great Tasting Pomegranate Recipes Below are some great tasting pomegranate recipes for you to taste and sample. Fall Festival Fruit Salad Serves 4. Each serving equals three 5 A Day servings Source: Produce for Better Health Ingredients 4 cups of spinach leaves, chopped 1 red apple, cored and thinly sliced ¼ lb grapes 1 cantaloupe, or other melon, seeded, pared and cut into chunks ½ cup pomegranate seeds Core, rinse, and thoroughly drain lettuce. Using a stainless steel knife, cut lettuce into bite-size chunks. Arrange apple slices, grape clusters, and melon wedges on lettuce. Sprinkle pomegranate seeds over top. Chill. When ready to serve, drizzle citrus dressing over all. Citrus Dressing ½ cup plain yogurt ¼ cup unsweetened orange juice concentrate, thawed Combine yogurt and orange juice concentrate. Whip until smooth. Makes about 1 cup. Nutritional Analysis: Calories 186, Fat 2g, Calories from Fat 8%, Cholesterol 2mg, Fiber 4g, Sodium 55mg.

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Super Fruit Handbook Herbed Pomegranate Salsa Serves 4. Each serving equals one 5 A Day serving Source: Unknown Ingredients 2 Tbsps fresh mint, chopped 2 Tbsps fresh cilantro, chopped 2 Tbsps Italian flat-leaf parsley, chopped ½ cup small red onion, chopped 1 pomegranate, skin and light-colored membrane removed 6 Tbsps fresh lime juice 2 tsps grated lime zest 1 jalapeno pepper, chopped 1 serrano pepper, chopped 1½ cup large tomato, diced 1 Tbsp olive oil ½ tsp salt 1/8 tsp ground white pepper In a medium bowl, toss together mint, cilantro, Italian flat-leaf parsley, red onion, pomegranate, lime juice, lime zest, jalapeno pepper, serrano pepper, tomato, and olive oil. Season with salt and white pepper. Cover, and chill in the refrigerator at least 2 hours before serving. Nutritional Analysis: Calories 77, Protein 1g, Carbohydrates 14g, Fat 2g, Calories from Fat 230%, Cholesterol 0mg, Fiber 1g, Sodium 305mg.

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Super Fruit Handbook Pomegranate and Banana Salad Serves 4. Each serving equals two 5 A Day servings Source: Pomegranate Council Ingredients 2 pomegranates, chilled 4 bananas 1 Tbs palm sugar or brown sugar 2 limes (or ¼ cup freshly squeezed lime juice) Mix together the juice of the lime and the Tbsp of sugar. Adjust sweet and sour to taste. Score and seed both pomegranates, freeing the seeds. Mound the pomegranate seeds in the center of the salad plates and slice the bananas around the perimeter of the seeds. Drizzle with the prepared lime dressing and serve. Nutritional Analysis: Calories 83, Protein 1g, Fat 0g, Calories from Fat 0%, Cholesterol 0mg, Fiber 2g, Carbohydrates 21g, Sodium 7mg.

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Super Fruit Handbook Jicama, Green Bean, and Pomegranate Salad Serves 4. Each serving equals two 5 A Day servings Source: Pomegranate Council Ingredients 1 fresh pomegranate ½ cup pomegranate juice 1 ½ lbs pieces of jicama 2 lbs thin French green beans ¼ cup walnuts 1 Tbsp fresh chopped parsley 1 Tbsp extra-virgin olive oil 1 Tbsp fresh lemon juice Peel and cut jicama into ¼-inch thick slices. Stack 2 or 3 slices on a cutting board and cut into ¼inch sticks. Place in a bowl and toss with pomegranate juice. Chill, covered for 30 minutes, tossing occasionally. Have ready a bowl of ice and cold water, trim green beans. In a saucepan of boiling salted water, blanch beans for 3 minutes, or until crisp-tender. Transfer beans with a slotted spoon into ice water to stop cooking. Drain in colander. To prepare the pomegranate, follow the 6-step process to get the fresh seeds. Chop the walnuts coarsely. Take out the jicama mixture, and add green beans, pomegranate seeds, and walnuts with salt and pepper to taste. Toss and serve. Nutritional Analysis: Calories 261, Fat 9g, Calories from Fat 28%, Carbohydrates 44g, Fiber 17g, Cholesterol 0mg, Sodium 23mg.

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Super Fruit Handbook Pomegranate Syrup (Grenadine) Makes about eight 1/4 cup servings. Source: "Uncommon Fruits & Vegetables" by Elizabeth Schneider Ingredients 2 large pomegranates, seeded (about 2 cups seeds) 1½ cups sugar Combine seeds and sugar in a non-aluminum saucepan; stir to mix, crushing well, until you have a wet mass. Cover and let stand 12 to 24 hours. Bring to a boil over moderate heat, stirring constantly. Lower heat, and simmer 2 minutes. Strain out seeds, pressing down to extract juice. Pour into a hot sterilized jar. Cover with a piece of cloth or a clean towel until cooled. Cap tightly and refrigerate. Nutritional Analysis: Calories 171, Protein 0g, Fat 0g, Calories from Fat 0%, Cholesterol 0mg, Carbohydrate 44g, Fiber 0g, Sodium 1mg.

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Super Fruit Handbook Grilled Eggplant with Pomegranate Sauce Serves 6. Each serving equals one 5 A Day serving Source: Pomegranate Council Ingredients 1 large eggplant 2 Tbsp olive oil 3 cloves garlic ½ cup pomegranate syrup 1 tsp salt Garnish Minced parsley ½cup pomegranate seeds Cut eggplant into ¼-inch slices, and place them on paper towels. Sprinkle slices with salt, and weight them down with heavy plates or a board for 30 minutes. Then pat them dry with paper towels. Lightly brush eggplant slices with olive oil, and place them on grill. Grill them for 3 minutes on each side, or until they are lightly browned on both sides. Remove from grill. Arrange the eggplant by overlapping the slices on a serving dish. In a mortar, crush garlic cloves with 2 tsps salt to a paste. In a non-metallic bowl, combine the garlic paste and pomegranate syrup. Spread a little of the mixture on each eggplant slice. Sprinkle the slices with minced parley and pomegranate seeds for garnish and chill covered. Nutritional Analysis: Calories 239, Protein 1g, Fat 2g, Calories from Fat 27%, Cholesterol 0mg, Carbohydrate 55g, Fiber 2g, Sodium 397mg.

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Super Fruit Handbook Spicy Pomegranate Baked Pears Serves 4. Each serving equals one 5 A Day serving Source: Pomegranate Council Ingredients 4 firm baking pears 1 cup pomegranate syrup 2 Tbsp lemon juice 1 cinnamon stick, 2 inches in length 4 whole cloves Pre-heat oven to 350 degrees F. Peel pears, halve lengthwise, and core. Arrange pears cut side down in a ceramic baking dish. In a non-metallic bowl, combine pomegranate syrup, lemon juice, cinnamon, and cloves. Pour the mixture over the pears, and place in pre-heated oven. Bake for 45 minutes, basting frequently or until pears are tender. Nutritional Analysis: Calories 342, Protein 1g, Fat 1g, Calories from Fat 5%, Cholesterol 0mg, Carbohydrate 86g, Fiber 5g, Sodium 2mg.

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Super Fruit Handbook Acai

What is Acai? Pronounced ah-saw-ee, this purplish fruit has a long history of use in South America. However, due to recent insight into its multiple health benefits it is now gaining worldwide popularity. The Acai has gain rapid stardom for being featured on a number of television shows including Oprah, NBC’s Today Show and more. The actual acai fruit is relatively small in size measuring approximately 1.5 centimeters. It is similar in size to the blueberry. The fruit offers a pleasing purplish hue and is described to offer a taste of that blends chocolate and berries. Due to its unique taste and versatility it can be used in a number of recipes including seafood, bread, drink mixes, ice cream and more. This section of the super fruit handbook will introduce you to the benefits of the acai fruit including its ability to: •

Provide the body with ORAC units

•

Helps Maintain a Healthy Cardiovascular System*

•

Helps Maintain Healthy Weight Levels*

•

Is a source of fiber and iron

History of the Acai The Acai got its name from the local Brazilians living near and along the Amazon River. The locals call both the fruit and tree itself “acai”. The tree that grows the acia is an acia palm tree and can grow to over 100 feet in height. Harvesting of this purplish fruit takes place in the drier months of the region. These are months are July and December. Although the fruit has been around for generations to the tribes and local of the Amazon, it made its first appearance in written history in the eighteen century in the manuscripts of early Portuguese explorers. One of the reasons this fruit may have never really was available outside Traverse Bay Farms – Your Source for Super Fruit Products – www.traversebayfarms.com Page 104

Super Fruit Handbook of the South America regions was due to the rouged terrain and transportation issues into and out of the remote region. The juice of the Acai has caught the attention of many around the world the juice and pulp is only about 20 percent of the fruit. The remaining 80 percent of the fruit is the Acai seed. The seeds are used in several creative and innovative ways including a source as: • A natural and organic food source for livestock • An organic source to be added to the soil to grow organic plants Acai Nutrient Information The following information was adapted from research result from AIMBR Life Science. This research institution has studied the Acai and it nutrients. Here is brief overview of the findings of the nutrients found in the Acai: B-vitamins

Folate

Potassium

Beta-carotene

Iodine

Selenium

Boron

Iron

Vitamin C

Calcium

Magnesium

Vitamin D

Chromium

Manganese

Vitamin E

Copper

Molybdenum

Zinc

Traverse Bay Farms – Your Source for Super Fruit Products – www.traversebayfarms.com Page 105

Super Fruit Handbook Acai and Healthy Weight Management Does the Acai berry help with healthy weight managements. If you want the news shows and read the countless websites selling Acai products you would known there must be something behind all of the statements. So the main benefit of the Acai berry is health weight management? According to research, instead of being a natural appetite suppressant the Acai berry helps the body to boost consumption of calories. This means it will help you to burn more calories during normal physical activity. So basically the Acai helps promote healthy weight loss naturally. In addition to consuming this purplish fruit you should also follow a sensible diet and exercise plan.

Three Ways to Incorporate Acai into Your Daily Route 1. Acai Juice – Acai berry juice is now available at a number of grocery stores and on the internet. 2. Acai capsules- Acai capsules are a great way to get to the anti-oxidant benefits of this superfruit. They are convenient, easy-to-travel and they don’t need refrigeration. 3. Acai Powder – Sprinkle some Acai in your morning smoothie or add to your recipes to help get a treat or full meal packed with natural antioxidants

Traverse Bay Farms – Your Source for Super Fruit Products – www.traversebayfarms.com Page 106

Super Fruit Handbook About Traverse Bay Farms - Traverse Bay Farms offers a complete line of tart cherry products including dried tart cherries, cherry juice concentrate and tart cherry super fruit supplements.

The company recently received a patent from the United States Trademark and Patent office on the Cherry Prime formula. This is the world’s first formula to combine tart cherry, glucosamine and chondroitin into a single dietary supplement. In addition to offering a complete line of cherry products, Traverse Bay Farms also offers a complete line of award winning gourmet and fruit salsa. In fact, Traverse Bay Farms was voted America’s #1 Salsa in 2007 and 2008 at America’s Best National Food Competition. America’s Best™ Professional Food Competition is the largest professional food show and was held in Anaheim, California, August 15-17 2008. The America’s Best™ Professional Food Competition is the most prestigious and most recognized gourmet product competition in the industry.

Traverse Bay Farms – Your Source for Super Fruit Products – www.traversebayfarms.com Page 107

Super Fruit Handbook Here is an overview of the 2008 awards won by Traverse Bay Farms at Americas Best™ Professional Food Competition: Salsa General - All Category: •

1st PLACE: Traverse Bay Farms - Peach Salsa

Salsa - Fruit Category: •

3rd PLACE: Traverse Bay Farms - Peach Salsa

In addition to winning in 2008, Traverse Bay Farms was also voted America #1 salsa in 2007. Here is an overview of the 2007 awards. Salsa - Fruit Category: •

1st PLACE: Traverse Bay Farms - Pineapple Salsa

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3rd PLACE: Traverse Bay Farms - Raspberry Salsa

Salsa - Bean Category: •

1st PLACE: Traverse Bay Farms - Bean Salsa

Salsa General - All Category: •

2nd PLACE: Traverse Bay Farms - Corn Salsa

Traverse Bay Farms – Your Source for Super Fruit Products – www.traversebayfarms.com Page 108

Super Fruit Handbook

The Food Network Celebrity Chef Here’s What Chef Michelle Bommarito from the Food Network said about our award winning salsas!

"I was so excited to discover your salsa! It’s not only great tasting but full of quality, all-natural ingredients."

Chef Michelle Bommarito, a frequent guest on the Food Network

Gourmet line of salsas, sauces, preserves and more!

Traverse Bay Farms – Your Source for Super Fruit Products – www.traversebayfarms.com Page 109

Super Fruit Handbook

Visit Traverse Bay Farms: You can learn more about super fruit products from our website at www.TraverseBayFarms.com or call us toll-free at 1-877-746-7477. If you are an international customer our direct dial is 1231-533-8788

References: •

Eck, Paul. THE AMERICAN CRANBERRY. Rutgers University Press, New Jersey, 1990.

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CMI

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Jasperson, William. CRANBERRIES. Houghton Mifflin, Boston, 1991.

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Wikipedia

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The various cranberry associations including those from the following states: Wisconsin, Massachusetts and Oregon

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Various public sources for blueberry information and blueberry association

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Various public sources for cherry information and cherry association

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Various public sources for acai information and cherry association

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Various public sources for pomegranate information and the pomegranate association

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Department of Food Science and Human Nutrition

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Acai Foundation

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USDA

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NIH

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