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The UCookbook:
Let’s Get Fruity: Cooking With Dried Fruits

• California Turkey Wrap
• Apricot Quinoa
• Apple-Spiced Muffins
• Mix It Up Breakfast
• Greek Yogurt with Dried Fruit Topping
• Nut and Fruit Bars
• Trail Mix
• Easy Oatmeal
• Fruity Couscous
• Healthy Rice Cake
• No-Cook Fruit Balls
• Cranberry Chip Cookies

California Turkey Wrap

Ingredients:

• ¼ cup frozen green beans
• ¾ cup (6 oz.) cooked turkey meat, chopped
• 1⁄3 cup dried cranberries
• ¼ green apple, peeled, cored, & chopped
• ¼ cup almond slivers
• 2 green onions, sliced
• ½ cup nonfat plain Greek yogurt
• 2 Tbsp. cilantro, chopped
• ½ tsp. curry powder
• 2 tsp. low-sodium soy sauce
• A squirt of lemon juice
• Lettuce leaf or toast (for serving)

Directions
Place the frozen green beans with 1 tablespoon of water in a microwave-safe dish. Microwave on high for 30 seconds. (NOTE: Due to differences in microwaves, heating time may vary). Drain the water and chop the green beans into small pieces.

Combine green beans, turkey, cranberries, apple, almond slices, and green onion in a bowl.

Mix yogurt, cilantro, curry powder, soy sauce, and lemon juice in another bowl. Pour over turkey mixture and toss to combine. Serve over a lettuce leaf or toast.

-Brynn, University of California, Irvine

Apricot Quinoa

Ingredients:

• 1½ cups quinoa
• Vegetable or chicken bouillon
• Dried apricots, half soaked in lemon juice
• 2-4 cloves garlic, to taste
• Oregano
• Rosemary
• Pine nuts
• Olive oil

Directions
Toast the quinoa in a pan for about three minutes until fragrant. Warm 2 cups of water and the bouillon in a pan over medium heat. Add the quinoa and cook over high heat until it comes to a boil.

Meanwhile, toast the pine nuts (in a pan or toaster) until they’re golden, then remove from heat. When the quinoa comes to a boil, add the rosemary, lemon juice, and lemon-soaked apricots. Lower the heat and let simmer for about 15 minutes.

In the mean time, chop the garlic. Add garlic, olive oil, rosemary, and oregano to a pan. Fry the garlic until it’s golden brown then add to your pine nuts.

When the quinoa is cooked and translucent, add the rest of the dried apricots. Stir, then add the pine nuts, garlic, and oil. Take the quinoa off the heat and let it sit for a few minutes. Fluff before serving.

-Carly, University of Victoria

Apple-Spiced Muffins

Ingredients:

• 1 cup applesauce
• 7⁄8 cup brown sugar
• ½ cup vegetable oil
• 1¾ cup flour
• 1 tsp. baking soda
• 1 tsp. cinnamon
• ½ cup raisins, dried cranberries, or dried berries
• Dried apple slices
• Cinnamon sugar

Directions
Mix together the first six ingredients in a large bowl. Stir in your raisins, cranberries, or berries. Pour the batter into muffin tins. Place the dried apple slices on top of the muffins, and sprinkle with cinnamon sugar. Bake at 350 degrees for 20 minutes, or until the center of the muffins is set when checked with a toothpick. (The toothpick should be dry or have dry crumbs attached.)
-Franklynn, University of Windsor

More Recipes

Mix It Up Breakfast

I make a delicious, super-filling, and healthy breakfast with a cup of organic plain or vanilla yogurt, a quarter cup of granola or healthy cereal, a tablespoon of peanut butter, a cut-up banana, and a handful of raisins, all in one bowl. I love it.
-Sarah F., CUNY

Greek Yogurt with Dried Fruit Topping

A great snack can include a healthy Greek yogurt with a dried fruit topping. For example, dried cranberries would be great. This snack will give you a great energy boost.
-Manuel G., College of the Desert

Nut and Fruit Bars

Place 1 cup of your favorite nut in a food processor, and blend finely. Then do the same for 1 ¼ cups of your favorite dried fruit. Mix the two together, spread into a pan, chill, and divide into 8 pieces. Delicious, healthy bars!
-Case L., Washington State University

Trail Mix

I usually just assemble a sort of trail mix with peanuts, raisins, dried cherries, and either Chex® cereal or pretzels. Sometimes I add M&M's® for extra sweetness. Shake them up together in a large zip-closure bag, and grab a handful to snack on while studying.
-Mark M., Tarrant County College

Easy Oatmeal

Take raw oats and add ¼ cup of dried fruit. Next, add ¼ cup of water, and ¼ cup of milk to the oats and fruit. Microwave for 2 minutes and enjoy.
-LaRae B., University of Arkansas

Fruity Couscous

I like to take dried fruit, specifically dried apricots and dried currants, and fix them in couscous. I cook the couscous in chicken broth for flavor, and add the dried fruit with some turmeric, basil, garlic, salt, and pepper. I sometimes add a little thyme, too. It is delicious.
-Donna R., Ashford University Online

Healthy Rice Cake

My mom always bakes a rice cake with dried fruits and nuts in the cake. She calls it "Healthy rice cake."

Ingredients

• Nuts: Peanuts, walnuts, almonds, or any nuts you like
• Dried fruits: Plums, raisins, apricots, cranberries, or any other dried fruits you like
• Mochiko sweet rice flour
• 1 cup milk & water mix
• Baking tray

Crush all the nuts into small pieces, and cut up the dried fruits into small pieces. Mix it up with Mochiko rice flour. Then mix in milk/water. Put into the baking tray. Bake in a 350-degree oven for an hour (or more/less depending on the baking tray size). Then cut and eat!
-Heajin L., Ohlone Community College

No-Cook Fruit Balls

Ingredients

• 1 cup oatmeal
• ½ cup peanut butter (or other nut butter)
• 1⁄3 cup honey
• 1 cup coconut flakes
• ½ cup ground flaxseed
• ½ cup dried apricot or any other dried fruit
• 1 tsp. vanilla

Mix all ingredients in a bowl. Refrigerate for about an hour. Take out and roll into 1-inch balls. Store in airtight container in the fridge.
-Kathy G., University of the District of Columbia

Cranberry Chip Cookies

Ingredients

• 5⁄8 cup flour
• ½ cup oats
• ½ cup flour
• ½ tsp. baking soda
• ½ tsp. salt
• 1⁄3 cup brown sugar
• 1⁄3 cup white sugar
• ½ cup dried cranberries
• ½ cup raisins
• ½ cup butter (softened)
• 1 egg
• 1 tsp. vanilla

Preheat oven to 350 degrees. Lightly grease a cookie sheet. Mix butter, egg, and vanilla in a medium bowl until fluffy. Add all the other ingredients, and mix until well blended. Drop by rounded spoonful onto cookie sheet. Bake 8-10 minutes. Cool on pan for 1-2 minutes, and then transfer onto wire rack.
-Connie R., North Iowa Area Community College

Share your recipes with healthy sugar substitutes.