Fruit Pizza

Fruit Pizza

Prep time: 10 minutes
Yield: 2 servings
Serving Size one half muffin with fruit

Ingredients

1 English Muffin (try whole grain)
2 Tablespoons reduced fat or fat-free cream cheese (see notes)
2 Tablespoons sliced strawberries
2 Tablespoons blueberries
2 Tablespoons crushed pineapple

Directions

1. Split open the English muffin and toast the halves until lightly browned.
2. Spread cream cheese on both halves.
3. Divide the fruit between the two muffin halves and arrange on top of cream cheese.
4. These are best when served soon.
5. Refrigerate leftovers within 2 hours.

Notes

• Use any combination of fruit for topping the pizza.
• No cream cheese? Try peanut butter or sunflower seed butter.
• Make your own whipped cream cheese for easy spreading. Use an electric hand mixer to gradually beat 4 tablespoons of milk into 8 ounces of cream cheese. To make it fruit flavored, add any chopped, soft fruit (fresh, canned, or frozen) while beating. Store in a covered container in the refrigerator.

Fruit Shake 1 (with yogurt)

Fruit Shake 1 (with yogurt)

Prep time: 5 minutes
Makes: 5 tazas
Serving Size 1 cup

Ingredients

1 cup low-fat vanilla yogurt
2 cups fruit, sliced (see Notes)
2 cups cold water

Directions

1. Place yogurt, fruit and water in a blender. To prevent spills, do not fill past the top line of the blender.
2. Blend and serve.
3. Refrigerate leftovers within 2 hours.

Notes

• Use any flavor of yogurt.
• Use fresh, canned or frozen fruit.
• If shake is too thick, add more water.

Hoppin' Pear Salad

Hoppin' Pear Salad

Prep time: 10 minutes
Makes: 4 bunnies
Serving Size 1 bunny

Ingredients

2 cups shredded lettuce or spinach
4 pear halves, fresh or canned
1⁄2 cup cottage cheese
8 pieces sliced almonds
12 raisins

Directions

1. Place about 1/2 cup shredded lettuce on each plate.
2. Place one pear half on the lettuce, cut side faced down.
3. On the narrower end of each pear, make a rabbit face: Poke two pieces of sliced almonds into the pear to make ears. Arrange two raisins for eyes and one for the nose.
4. Place 2 Tablespoons of cottage cheese at the opposite end of each pear half to make a tail.

Notes

• Optional: Add a miniature carrot or two for the bunnies to snack on.
• Look in the bulk food section of the store to buy only the amount you need of raisins or sliced almonds. 

Watermelon Cooler

Watermelon Cooler

Prep time: 5 minutes
Makes: 3 cups
Serving Size 1 cup

Ingredients

3 cups cubed watermelon, with seeds removed
1⁄2 cup orange juice

Directions

1. Place watermelon and juice in blender. Put lid on tightly.
2. Blend until smooth.
3. Drink immediately.
4. Refrigerate leftovers within 2 hours.

Notes

• Juice from 1/2 orange (about 1/4 cup)

Peanut Butter Yogurt Dip

Peanut Butter Yogurt Dip

Prep time: 5 minutes
Makes: 12 tablespoons
Serving Size 2 tablespoons

Ingredients

1⁄2 cup nonfat plain yogurt
1⁄4 cup peanut butter
3⁄4 teaspoon cinnamon (optional)

Directions

1. In a small bowl, mix together yogurt and peanut butter. Add cinnamon, if desired.
2. Serve with slices of fruit or vegetables.
3. Refrigerate leftovers within two hours.

Notes

• To avoid peanut butter, try sunflower seed butter.

Baked Apple Chips

Baked Apple Chips

Prep time: 10 minutes
Cooking time: 2 hours
Makes: 2 apples
Serving Size 1 apple

Ingredients

2 large apples
cinnamon (optional)

Directions

1. Rinse apples and cut crosswise into thin slices. Cut out the core if desired.
2. Arrange slices in a single layer on baking sheets. Sprinkle lightly with cinnamon if desired.
3. Bake at 200 degrees for about 1 hour. Turn slices over. Continue baking until dry with no moisture in the center, 1 hour or more depending on thickness.
4. Remove from oven and cool. Store in an air-tight container for up to a year.

Crunchy Baked Kale Chips

Crunchy Baked Kale Chips

Prep time: 20 minutes
Cooking time: 15 minutes
Makes: 3 cups
Serving Size 1/2 cup 

Ingredients

1 bunch fresh kale (about 8 cups, chopped)
1 Tablespoon canola or olive oil
1⁄2 teaspoon salt

Directions

1. Preheat oven to 350 degrees F.
2. Wash kale leaves.
3. Cut leaves off of thick stem and thoroughly dry leaves in a salad spinner or by blotting with paper towels. Discard stems.
4. Tear or cut leaves into bite sized pieces. Place in large bowl.
5. Drizzle oil over kale and toss to coat well.
6. Place kale leaves onto baking sheet.
7. Sprinkle with salt.
8. Bake until edges brown. About 10-15 minutes.
9. Serve while hot.

Mediterranean Tuna Salad

Mediterranean Tuna Salad

Prep time: 15 minutes
Makes: 5 cups
Serving Size 1/2 cup

Ingredients

3 cans (5 ounces each) tuna in water, drained
1 cup carrot, peeled and coarsely grated (about 2 medium carrots)
2 cups diced cucumber
1 1⁄2 cups peas, canned and drained or thawed from frozen
3⁄4 cup low-fat Italian salad dressing

Directions

1. Place drained tuna in a medium bowl. Use a fork to break apart chunks of tuna.
2. Add carrot, cucumber, peas and salad dressing. Mix well.
3. Serve immediately or make ahead, cover and refrigerate until ready to serve.
4. Refrigerate leftovers within 2 hours.

Notes

• Serve on lettuce leaves or make sandwiches with whole wheat or pocket (pita) bread.

Cranberry Oatmeal Balls

Cranberry Oatmeal Balls

Prep time: 15 minutes
Makes: 18 balls
Serving Size 3 balls
Chill Time: 30 minutes

Ingredients

1 cup quick-cooking oats
1⁄3 cup almonds, chopped
1⁄3 cup reduced-fat peanut butter
1⁄4 cup honey
1⁄3 cup dried cranberries

Directions

1. In a medium bowl combine all Ingredients until well mixed.
2. Form oat mixture into 18 balls about 1 inch wide.
3. Place balls on a cookie sheet. Refrigerate for 30 minutes.

Notes

• Honey is not recommended for children under 1 year old.
• To avoid sticky fingers, keep the oat balls cool until ready to eat.

Cranberry Applesauce

Cranberry Applesauce

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 6 cups
Serving Size 1/2 cup

Ingredients

3 1⁄2 pounds apples, peeled, cored, and roughly chopped (about 8 1/2 medium apples [3” diameter]
1 1⁄2 cups fresh or frozen cranberries
1⁄2 teaspoon cinnamon
1⁄2 teaspoon salt
1⁄3 cup brown sugar
2 Tablespoons lemon juice (optional)

Directions

1. In a large (5-quart) saucepan, combine all Ingredients with 1 cup water. Bring to a boil then lower heat to simmer. Cover and cook 20 to 30 minutes.
2. Remove from heat and let cool slightly. Use a potato masher or fork to mash mixture to the consistency you want. Serve warm or cold.
3. Refrigerate leftovers within 2 hours.

Notes

• When frozen or fresh cranberries are not available, substitute canned cranberry sauce for the cranberries and brown sugar.  Add 1 (14 ounce) can of cranberry sauce to the saucepan after the mixture has been simmering for about 15 minutes.

Banana Bobs

Banana Bobs

Prep time: 5 minutes
Makes: 16 "bobs"
Serving Size 8 "bobs"

Ingredients

1 large banana cut into ½ inch slices
1⁄4 cup low-fat vanilla yogurt
2 Tablespoons oat and honey granola cereal

Directions

1. Divide the sliced banana pieces between two plates.
2. Place 2 tablespoons of yogurt onto each plate.
3. Place 1 tablespoon of granola cereal onto each plate.
4. Use fork to pick up a slice of banana and dip into the yogurt, then into the cereal.
5. Refrigerate leftovers within 2 hours.

Notes

• Try different flavors of yogurt.

Baked Tortilla Chips

Baked Tortilla Chips 

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 16 chips
Serving Size 8 chips

Ingredients

2 whole grain corn tortillas (6 to 8 inches)
1⁄8 teaspoon salt (optional)
1⁄4 teaspoon oil (optional) or cooking spray (optional)
1⁄8 teaspoon seasoning (try garlic powder, onion powder, cumin, chili powder or a mixture) (optional)

Directions

1. Choose a baking temperature (between 375 and 450 degrees) and preheat oven.
2. Choose your version:
   Plain - Sprinkle with salt or other seasonings, if desired.
   Cooking spray – Spray lightly with cooking spray. Sprinkle with salt or other seasonings, if desired.
   Oil – Brush oil on one side of each tortilla. Sprinkle with salt or other seasonings, if desired.
3. Cut each tortilla into 8 wedges. Arrange in a single layer on a baking sheet.
4. Bake for 5 to 10 minutes depending on oven temperature.  Watch closely to avoid burning.

Baked Cauliflower Tots

Baked Cauliflower Tots

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 15 tots
Serving Size 5 tots

Ingredients

2 cups grated cauliflower (about half a medium head)
1 egg
3 Tablespoons flour
1⁄4 cup low-fat cheddar cheese, grated
1⁄4 teaspoon salt

Directions

1. Preheat oven to 400 degrees. Spray a baking sheet or line with parchment paper or foil.
2. Grate cauliflower on large holes of a grater. 
3. In a medium bowl, combine cauliflower, egg, flour, cheese, and salt; mix well. 
4. Press mixture together to make about 15 small balls or logs; Place on the baking sheet with space between each ball or log.
5. Bake for 20 minutes or until cooked through. For extra crispy tots, broil for an extra 2 minutes. Watch closely to avoid burning.
6. Refrigerate leftovers within 2 hours.

Notes

• Texture will be best when freshly made.

Summer Cucumbers

Summer Cucumbers

Prep time: 10 minutes
Makes: 6 servings
Serving Size 2/3 cup

Ingredients

5 cups sliced cucumbers
1⁄2 cup sliced red onion
1⁄2 teaspoon salt
1⁄4 teaspoon black pepper
2 Tablespoons red wine vinegar

Directions

1. Combine cucumbers, onion, salt, black pepper and vinegar together.
2. Refrigerate leftovers within 2 hours.

Salmon Salad Mix

Salmon Salad Mix

Prep time: 10 minutes
Makes: 6 servings
Serving Size 1/4 cup

Ingredients

1 can (14.75 ounce) salmon, drained
1⁄4 cup pickle relish (dill or sweet) or chopped pickles
1⁄4 cup plain nonfat yogurt
2 Tablespoons light mayonnaise
2 Tablespoons lemon juice (about 1/2 lemon)

Directions

1. Remove skin and large bones from salmon. In a medium bowl, break up salmon and mash small bones with a fork.
2. Add relish, yogurt, mayonnaise and lemon juice.
3. Mix together until well combined.
4. Chill before serving. Serve on a bed of salad greens or use as a sandwich filling.
5. Refrigerate leftovers within 2 hours.

Notes

• Small bones are soft after canning. They can be mashed and eaten for more calcium.

Pear Quesadillas

Pear Quesadillas

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 4 servings
Serving Size 2 wedges

Ingredients

4 medium whole wheat tortillas
1 cup grated cheese (try cheddar or jack)
1 cup pear cubes (fresh or canned/drained)
1⁄2 cup finely chopped green or red peppers
2 Tablespoons minced onion (green, red, or yellow)

Directions

1. Lay two tortillas on a clean cutting board or on two plates.
2. Place 1/4 of the cheese on each tortilla.
3. Divide pears, peppers, and onion between the two tortillas.
4. Divide the remaining cheese between the two tortillas. Top with remaining two tortillas.
5. Heat a skillet or griddle to medium (300 degrees in an electric skillet). Place one quesadilla in pan. Cook for 2-4 minutes, or until bottom of quesadilla begins to look a little brown.
6. With large spatula, gently turn quesadilla over and cook the other side until a little brown, 2-4 minutes.
7. Gently slide quesadilla onto plate. Cook the second quesadilla.
8. Cut each cooked quesadilla into 4 pieces and serve.
9. Refrigerate leftovers within 2 hours.

Notes

• Put pear cubes on a paper towel for a couple of minutes to help dry them out. This will help your quesadilla stick together!
• Out of pears? Try diced fresh apples, halved grapes, or even sliced bananas.
• Flavor boosters: add some chopped cilantro, or use pepper jack cheese.

Orange Delight

Orange Delight

Prep time: 5 minutes
Makes: 5 servings
Serving Size 1 cup

Ingredients

4 cups non-fat or 1% milk
6 ounces frozen orange juice concentrate (about 3/4 cup)
1 teaspoon vanilla

Directions

1. Place all ingredients in a blender. Put the lid on tightly.
2. Blend for about 30 seconds or until smooth. Serve and enjoy.
3. Refrigerate leftovers within 2 hours.

Notes

• If you don’t have a blender, mix the ingredients well in a bowl until frothy.
• Add a small banana, a handful of strawberries, or another favorite fruit before blending.

Refried Beans

Refried Beans

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 5 servings
Serving Size 1/4 cup

Ingredients

1 1⁄4 cups or 1 can (15 to 16 ounces) cooked beans (pinto or other type)
1 Tablespoon oil
2 Tablespoons chopped onion
1 clove minced garlic or 1/4 teaspoon garlic powder
1⁄4 teaspoon ground cumin (or try substituting 1/2 teaspoon chili powder)

Directions

1. Drain beans and reserve liquid. (Rinse canned beans to reduce sodium.)
2. Heat oil in a skillet. Add onion and garlic. Sauté until onion is soft.
3. Mash beans and cumin into onion mixture in skillet. Use a potato masher or back of a spoon.
4. Add reserved liquid or water (1 Tablespoon or more) until desired consistency is reached.
5. Cook and stir bean mixture on medium heat until heated through, 3 to 5 minutes.
6. Refrigerate leftovers within 2 hours.

Beet Dip

Beet Dip

Prep time: 10 minutes
Makes: 16 servings
Serving Size 2 Tablespoons

Ingredients

2 cans (14 ounces each) beets, drained or 3 cups cooked fresh beets
1⁄4 cup lemon juice
2 cloves garlic, minced or 1/2 teaspoon garlic powder
2 teaspoons ground cumin
1⁄4 teaspoon each salt and pepper
2 Tablespoons sesame tahini (optional)

Directions

1. In a blender or food processor, combine beets, lemon juice, garlic, cumin, salt, pepper and tahini, if desired. Blend until smooth. For a thinner consistency, add 1 to 2 tablespoons water or beet juice.
2. Cover and refrigerate until ready to serve.
3. Refrigerate leftovers within 2 hours.

Notes

• Serve with carrot, celery or jicama sticks.
• Make a chunky version if you don’t have a blender or food processor; mash beets with a potato masher or fork to desired consistency.  Add remaining ingredients and water or beet juice if needed.

Tomato Melt

Tomato Melt

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 2 servings
Serving Size 2 muffin halves

Ingredients

1⁄4 cup shredded cheese (try cheddar, mozzarella or a blend)
1 Tablespoon low-fat mayonnaise
1⁄2 teaspoon mustard
2 English muffins (try whole wheat)
1 medium tomato, cut into 4 slices

Directions

1. In a small bowl, combine cheese, mayonnaise and mustard.
2. Cut English muffins in half and spread mixture evenly over all 4 halves.
3. Broil 5 inches from the heat for 2-3 minutes or until cheese is melted.
4. Place a tomato slice on each English muffin half.
5. Serve as is or broil for 2-3 minutes more to heat tomato.
6. Refrigerate leftovers within 2 hours.

Notes

• For extra flavor try fresh avocado or basil leaves under the tomato or add 1/8 teaspoon garlic powder to the cheese mixture.