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      RECIPE TITLE "Quick Fresh Fruit Sauces for yogurt, pancakes, and waffles" recipe from Vegetarian Family Cookbook: Featuring more than 275 recipes for quick breakfasts, healthy snacks and lunches, classic comfort foods, hearty main dishes, wholesome baked goods, and more

    yieldsMakes about 1/2 cuptime--- difficultyeasy

    These nifty combinations of finely diced fruit and all-fruit preserves create nearly instant sauces. Each combination makes enough for four to six 1/3- to 1/2-cup servings as a topping.

    Peach or Nectarine Sauce: Combine 2 cups finely diced peaches or nectarines with 2 to 3 teaspoons all-fruit peach or apricot preserves. Stir together well.

    Strawberry or Strawberry-Blueberry Sauce: Combine 1 pint thinly sliced strawberries (or 1 cup each blueberries and sliced strawberries) with 2 to 3 teaspoons strawberry jam. Stir together well.

    Pear and Mango: Perfect for winter! Combine 1 cup diced, peeled pear and 1 cup diced mango with 2 to 3 teaspoons peach or apricot all-fruit preserves. Stir together well.

    Purely Mango: Combine 2 cups diced mango with 2 to 3 teaspoons mango, peach, or apricot all-fruit preserves. Stir together well.

    dairy/vegan option

    4 to 6 servings

    • 2 ripe bananas, well mashed
    • 1 cup whole-wheat pastry flour
    • Pinch each ground cinnamon and ground nutmeg
    • 1/2 cup dark raisins, optional
    • 1 cup low-fat milk, rice milk, or soy milk
    • 2 tablespoons nonhydrogenated margarine
    • Maple syrup or all-fruit preserves, optional

    Dairy option

    • Calories: 176
    • Total fat: 5 g
    • Protein: 5 g
    • Fiber: 4 g
    • Carbohydrates: 30 g
    • Cholesterol: 2 g
    • Sodium: 62 mg

    Vegan option

    • Calories: 181
    • Total fat: 5 g
    • Protein: 4 g
    • Fiber: 4 g
    • Carbohydrates: 34 g
    • Cholesterol: 0 g
    • Sodium: 56 mg

    HOT! We recommend:

    Vegetarian Family Cookbook
    Vegetarian Family Cookbook The only vegetarian cookbook designed to satisfy every member of the family. It can be challenging to create nutritious family meals that appeal to everyone at the table, including the picky eaters. But Nava Atlas has solved the dilemma with a collection of down-to-earth recipes reflecting the way families really eat. Flexible, adaptable, and filled with ways to make wholesome food more attractive to children,The Vegetarian Family Cookbook tackles breakfast, lunch, dinner, and snack time like no other vegetarian cookbook on the market. Covering everything from family-friendly salads to comforting casseroles, Atlas shows how simple it can be to make enticing meat-free meals, with selections such as Quick Black Bean and Sweet Potato Chili, Vegetable Upside Down Casserole, and Alphabet Soup, sensational sandwich fare for home or school, as well as energy-packed choices to start the day. She also takes the mystery out of cooking with soy and provides dozens of delicious whole-grain, low-sugar desserts. Most of the recipes include vegan substitutions for eggs or dairy products. Whether you are a committed vegetarian or are simply cutting back or eliminating meat for economic, ethical, or health reasons, The Vegetarian Family Cookbook makes this an appealing, stress-free decision.


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