Crunchy sweet celery is a versatile snack food, just right for this flavorful spread. Filled with dried fruit and nuts, this enticing and quick low-fat spread can be made ahead or on the spot.

Food processor methodPlace all ingredients in food processor. Pulse just until fruit and nuts are chopped. Refrigerate spread until ready for use. Slice celery stalks into 3-4 inch sticks. Fill celery pieces with spread. Serves 4. Makes about 1½ cups of spread.

Ingredients

2 tbsp crumbled blue cheese

3 tbsp fat-free cream cheese

½ cup fat-free yogurt, plain

4 dried apricots

4 dried figs or dates

¼ cup pecans

8 stalks celery

Preparation Time: 15 minutes

Celery with Apricot Blue Cheese Spread

Alternate method without food processor Chop dried fruit and pecans. With a fork or hand mixer, mix blue cheese, cream cheese, and yogurt until smooth. Stir in chopped dried fruit and pecans. Refrigerate spread until ready for use. Slice celery stalks into 3-4 inch sticks. Fill celery pieces with spread. Serves 4.

MyPlate Core MessagesFoods to Increase· Make half your plate fruits and vegetables.

· Make at least half your grains whole grains.

· Switch to fat-free or low-fat (1%) milk.

Balancing Calories· Enjoy your food, but eat less.

· Avoid oversized portions.

Foods to Reduce· Compare sodium in foods like soup, bread, and frozen meals – and choose the foods with lower numbers.

· Drink water instead of sugary drinks.

Recipe Nutrition Information per Serving

Calories 140Total Fat 6gSaturated Fat 1.5g% of Calories from Fat 39%% Calories from Sat Fat 10%Protein 6gCarbohydrates 16gCholesterol 5mgDietary Fiber 3gSodium 220mg

A good source of protein, fiber, vitamin A, calcium, potassium, and phosphorus.

Recipe cost $4.20 for four, $1.05 per serving.*Retail prices, Boulder, Colorado, July 2011.

Choose straight, rigid celery stalks with fresh leaves. Avoid pithy, woody, or limp stalks.

Refrigerate in a plastic bag for a week or more.

Add chopped celery stalks and celery leaves to your soups, stews, and casseroles for extra nutrition, flavor, and crunch.

For an easy side dish, braise celery in vegetable stock, and season with your favorite herbs or a little bit of salt and pepper.

Add diced celery to your favorite tuna, chicken, egg, or vegetable salad recipe for extra texture.

Healthy Resourceswww.FruitsAndVeggiesMoreMatters.org

www.dudafresh.com

www.FoodChamps.org

www.ChooseMyPlate.gov

Grains 0

Vegetables 1 cup

Fruits ¼ cup

Dairy ¼ cup

Protein ½ oz

MyPlate Food Group Amounts

USDA does not support any products, services, or organizations.©2011 Produce for Better Health Foundation

Cut-up celery as a flavorful addition to healthy stir-fry dishes.

For a crunchy, “breadless” sandwich, spoon hummus into celery sticks.

For more great-tasting recipes featuring celery, visit www.dudafresh.com.

Tips on how to select, store, and serve celery