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.
Source: http://foodhero.org/recipes/fruit-pizza

Raspberry Oatmeal Bars

Raspberry Oatmeal Bars

Prep time: 20 minutes
Cooking time: 45 minutes
Makes: 12 bars
Serving Size 1 bar

Ingredients

CRUST AND TOPPING
1⁄2 cup flour
1⁄4 cup brown sugar
1 cup quick oats
3 Tablespoons butter or margarine
2 Tablespoons applesauce
1 Tablespoon orange juice

FILLING
1 Tablespoon flour
1 Tablespoon brown sugar
1 1⁄2 teaspoons orange juice
2 cups raspberries (fresh or frozen)

Directions

  1. Preheat oven to 375 degrees. Spray or lightly oil an 8”x 8” baking pan.
  2. Crust and topping: Mix flour and sugar in a bowl. Cut butter into mixture until crumbly. Mix in oats. Set half aside for topping.
  3. To remaining mixture, stir in applesauce and orange juice. Press in bottom of baking pan.
  4. Filling: Combine flour, sugar, juice and raspberries. Mix well.
  5. Spread filling on crust. Sprinkle with topping.
  6. Bake 40-45 minutes. Cool. Cut into 12 bars.
Source: http://foodhero.org/recipes/raspberry-oatm...

Low-Fat Pumpkin Bread

Low-Fat Pumpkin Bread

Prep time: 15 minutes
Cooking time: 1 hour
Makes: 16 1/2-inch slices
Serving Size 1/2 inch slice

Ingredients

non-stick cooking spray or oil
2 2⁄3 cups all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon cinnamon
1⁄2 teaspoon salt
1⁄2 teaspoon ground cloves
1⁄4 teaspoon ground ginger
1⁄4 teaspoon nutmeg
4 large eggs
1 cup canned pumpkin
1 cup dried plum puree (see Notes)
1 cup packed brown sugar
1 cup sugar

Directions

  1. Preheat oven to 350 degrees.
  2. In a medium bowl, combine flour, baking powder, baking soda, cinnamon, salt, cloves, ginger, and nutmeg.
  3. Add the eggs and pumpkin. Stir until mixed together.
  4. In a large bowl, blend the dried plum puree, brown sugar and sugar.
  5. Lightly coat a 8 ½ x 4 ½ -inch loaf pan with cooking spray or oil and set aside.
  6. Add dry Ingredients to the plum mixture. Stir only until the dry Ingredients become moistened. Be careful not to over mix.
  7. Pour batter into loaf pan and spread into the corners.
  8. Bake for about 1 hour or until a wooden pick inserted into the center of the loaf comes out clean.
  9. Remove from oven and let cool in pan for 10 minutes.
  10. Remove from pan and let cool completely on a rack. Slice to serve.
  11. Wrap in plastic or foil to store for several days or freeze for up to a month.

Notes

  • To make the dried plum puree: combine 2/3 cup pitted dried plums (4 ounces) and 3 tablespoons water in a blender. Blend until the plums are finely chopped.
  • If you don't have dried plums on hand, try using applesauce or plum baby food
Source: http://foodhero.org/recipes/low-fat-pumpki...

Whole Wheat Quick Bread

Whole Wheat Quick Bread

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 16 squares (2 inches x 2 inches)
Serving Size 2 x 2 inch square

Ingredients

1 cup all-purpose flour
1 1⁄2 cups whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
3⁄4 teaspoon salt
2 cups buttermilk
2 Tablespoons oil
3 Tablespoons brown sugar

Directions

  1. Preheat oven to 350 degrees. Lightly oil or spray the bottom of an 8" x 8" baking pan.
  2. In a large bowl combine both flours, baking soda, baking powder, and salt. Mix well.
  3. In another bowl, combine buttermilk, oil and brown sugar. Be sure sugar has no lumps.
  4. Add liquids to flour mixture. Stir together until dry Ingredients are just moistened.
  5. Pour into prepared baking pan and smooth into corners.
  6. Bake for 40 to 45 minutes. Top should look golden brown.
  7. Cool slightly and remove from pan. Slice with a serrated knife.
  8. Wrap leftovers in plastic wrap and store at room temperature.

Notes

  • No buttermilk? Add enough milk to 2 Tablespoons lemon juice or vinegar to make 2 cups. Stir well and let stand 5 minutes.
  • Add 1/2 cup raisins and 1 Tablespoon cinnamon for a tasty breakfast bread
Source: http://foodhero.org/recipes/whole-wheat-qu...

Whole Wheat Blueberry Muffins

Whole Wheat Blueberry Muffins

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 12 muffins
Serving Size 1 muffin

Ingredients

1 1⁄2 cups whole wheat flour
3⁄4 cup sugar
1⁄2 teaspoon salt
2 teaspoons baking powder
1⁄3 cup vegetable oil
1 egg, slightly beaten
1⁄3 cup nonfat or 1% milk
1⁄2 cup unsweetened applesauce
2 cups blueberries (fresh or frozen)

Directions

  1. Preheat oven to 400 degrees. Lightly coat the bottom of 12 muffin cups with oil or baking spray.
  2. Mix the flour, sugar, salt and baking powder in a large bowl.
  3. In a separate bowl, blend vegetable oil, egg, milk and applesauce until smooth. Stir the liquid Ingredients into the flour mixture until just moistened. Lightly stir in the blueberries.
  4. Fill each muffin cup about 3/4 full.
  5. Bake about 20 minutes, or until the muffin tops are golden brown.  A toothpick inserted into the center of the muffin should come out moist but without batter.

Notes

  • To avoid rancid whole wheat flour, store it in a container or bag that keeps the air sealed out. Keep in a cool dark area for up to 3 months or in the freezer for up to 6 months.  Buy amounts that you can use within those lengths of time.
  • To use sweetened applesauce, remove about 1 1/2 teaspoons of sugar from the measured amount
Source: http://foodhero.org/recipes/whole-wheat-bl...

Sweet Carrot Bread or Muffins

Sweet Carrot Bread or Muffins

Prep time: 20 minutes
Cooking time: 1 hour
Makes: 12 slices or muffins
Serving Size 1 slice or 1 muffin

Ingredients

1 cup sliced carrots (about 1 can (14.5 ounces) or 2 to 3 fresh carrots)
2⁄3 cup packed brown sugar
1 egg, lightly beaten
1 cup nonfat or 1% milk
1 teaspoon cinnamon
2 cups baking mix (biscuit or pancake mix)
3⁄4 cup raisins or other dried fruit (optional)

Directions

  1. Preheat oven to 350 degrees. Prepare baking pans. If making a loaf, lightly spray or oil and flour a 9x5 bread pan. If making muffins, lightly oil or spray a muffin tin.
  2. Cook carrots until they are very soft.
  3. Fresh - Steam or boil.
  4. Frozen - Follow package Directions or microwave, steam or boil.
  5. Canned - Rinse and drain.
  6. Mash carrots well with a fork or potato masher, or use a blender or food processer to puree until smooth.
  7. In large bowl, mix carrots with brown sugar, egg, and milk until well blended. Add remaining Ingredients and mix well.
  8. Pour batter into prepared bread pans or fill 12 muffin cups about 2/3 full.
  9. Bake bread for 50 minutes or muffins for 18 to 20 minutes, until a fork or knife inserted in center comes out clean.
  10. Let cool slightly then remove from pans. Cool completely then store in an air-tight container at room temperature.
Source: http://foodhero.org/recipes/sweet-carrot-b...

Oven French Toast

Oven French Toast

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 12 slices
Serving Size 2 slices

Ingredients

4 eggs or 8 egg whites
12 slices whole grain bread
1 cup non-fat or 1% milk
1⁄4 cup packed brown sugar
1 teaspoon vanilla
powdered sugar
 (optional)

Directions

  1. Preheat oven to 325 degrees.
  2. Lightly spray a cookie sheet with sides or two 9x13 inch pans with cooking spray.
  3. Lay the slices of bread flat on the pan with the sides touching.
  4. Beat egg, milk, brown sugar, and vanilla until very well blended.
  5. Pour mixture over bread. Turn each slice over to ensure both sides are wet.
  6. Cover and refrigerate overnight or bake immediately for 30 minutes.
  7. Serve hot. Sprinkle lightly with powdered sugar (optional). Top with applesauce, fresh fruit or yogurt.
  8. Refrigerate leftovers within 2 hours.

Notes

  • Serve with applesauce or yogurt.
  • Add your favorite berries to the top for some color and a yummy taste
Source: http://foodhero.org/recipes/oven-french-to...

Fresh Veggie Pizza

Fresh Veggie Pizza

Prep time: 20 minutes
Cooking time: 10 minutes
Makes: 8 wedges
Serving Size 2 wedges

Ingredients

1 package low-fat crescent rolls
4 ounces non-fat cream cheese
1⁄4 cup non-fat mayonnaise
1⁄2 cup non-fat sour cream
1⁄2 teaspoon dried basil (or thyme)
1⁄2 cup broccoli, chopped
1⁄2 cup cauliflower, chopped
1⁄4 cup green pepper, finely chopped
1⁄2 cup carrot, finely chopped
1⁄3 cup low-fat shredded cheddar cheese

Directions

  1. Heat oven to 350° F.
  2. Unroll the crescent rolls and place them on a baking sheet to bake. Bake for 10 minutes.
  3. Mix together the cream cheese, mayonnaise, sour cream and basil until smooth.
  4. Spread mixture on the cooled crescent rolls.
  5. Sprinkle the chopped vegetables and shredded cheddar cheese on top of the cream cheese mixture. Serve immediately.
  6. Refrigerate leftovers within 2 hours.

Notes

  • Try substituting whole wheat flour tortillas for crescent rolls.
  • Use vegetables that are in season and lower in cost
Source: http://foodhero.org/recipes/fresh-veggie-p...

Buttermilk Scones

Buttermilk Scones

Prep time: 20 minutes
Cooking time: 20 minutes
Makes: 9 scones
Serving Size 1 scone

Ingredients

1 cup whole wheat flour
3⁄4 cup all-purpose flour
1⁄3 cup sugar
1 teaspoon baking powder
1⁄2 teaspoon baking soda
1⁄4 teaspoon salt
1 cup raisins
1⁄4 cup butter, melted
2⁄3 cup buttermilk

Directions

  1. Preheat oven to 400 degrees F.
  2. Combine whole wheat flour, all-purpose flour, sugar, baking powder, baking soda and salt in a medium bowl. Mix well.
  3. Add raisins and mix lightly.
  4. In a small bowl, combine melted butter and buttermilk. Add liquid Ingredients to flour mixture; mix gently.
  5. Spoon dough into 9 equal mounds on a greased baking sheet. Bake until well browned, 18-20 minutes.
  6. Serve hot or at room temperature. Best eaten the same day you bake them.
  7. Refrigerate leftovers within 2 hours.

Notes

  • Substitute vegetable oil for the butter to reduce saturated fat.
  • Try other dried fruit. Sprinkle with cinnamon before baking.
  • No buttermilk? Place 1 Tablespoon of lemon juice or vinegar in measuring cup and fill to the 1 cup line with milk. Stir and let set to thicken slightly
Source: http://foodhero.org/recipes/buttermilk-sco...

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.
Source: http://foodhero.org/recipes/tomato-melt

Whole Wheat Yogurt Rolls

Whole Wheat Yogurt Rolls

Prep time: 10 minutes
Cooking time: 15 minutes
Yield: 10 rolls
Serving Size 1 roll

Ingredients
1 1⁄2 cups whole wheat flour
1 3⁄4 teaspoons baking soda
1 teaspoon salt
1 1⁄4 cups low-fat plain yogurt

Directions

  1. Preheat oven to 450 degrees F.
  2. Stir flour, baking soda, and salt together in a large bowl. Add yogurt to the center and stir until a dough forms.
  3. Divide dough into 10 equal sized balls. Dust hands with flour and roll each ball lightly until surface is smoothed.
  4. Place on baking sheet and flatten each ball to ½ inch thick.
  5. Bake for 10 to 15 minutes, until light golden brown. Serve warm with a soup or salad.
Source: http://foodhero.org/recipes/whole-wheat-yo...

Sweet Potato and Orange Muffins

Sweet Potato and Orange Muffins

Prep time: 10 minutes
Cooking time: 20 minutes
Yield: 18 servings
Serving Size 1 muffin

Ingredients
1 cup all-purpose flour
1 cup whole wheat flour
2 teaspoons baking powder
2 teaspoons baking soda
1 teaspoon ground cinnamon
1⁄2 teaspoon ground nutmeg
1⁄2 teaspoon ground allspice
1 can (16 ounce) sweet potatoes (yams), drained
2⁄3 cup brown sugar, packed
2 eggs
1 cup orange juice
1 carrot, shredded
1 teaspoon vanilla

Directions

  1. Preheat oven to 400 degrees. Lightly oil muffin tins for 18 muffins.
  2. In a medium bowl, combine flours, baking powder, baking soda, cinnamon, nutmeg and allspice.
  3. In a large bowl, mash sweet potatoes. Add brown sugar, eggs, orange juice, carrots and vanilla. Mix well.
  4. Add dry ingredients to liquid ingredients and mix well.
  5. Fill muffin tins 2/3 full. Bake 15-20 minutes, until tops are brown. Let cool and remove from tins.
  6. Cool completely then store in an air-tight container at room temperature.
     
Source: http://foodhero.org/recipes/sweet-potato-a...

Morning Muffins

Morning Muffins

Prep time: 15 minutes
Cooking time: 15 minutes
Yield: 12 servings
Serving Size 1 muffin

Ingredients
1 egg
1 cup non-fat or 1% milk
1⁄3 cup sugar
2 Tablespoons vegetable oil
1⁄2 cup grated carrots (about 1 medium carrot)
1⁄2 cup raisins
1⁄2 cup toasted walnuts (optional)
1 teaspoon vanilla
1 1⁄2 cups flour
1⁄2 cup old fashioned rolled oats
1 1⁄2 teaspoons cinnamon
1 teaspoon baking powder
1⁄2 teaspoon baking soda
1⁄2 teaspoon salt

Directions

  1. Preheat oven to 400 degrees. Lightly spray or oil a muffin tin with cooking spray.
  2. In a large bowl mix egg, milk, sugar, oil, carrots, raisins, walnuts and vanilla.
  3. In a seperate bowl mix flour, oatmeal, cinnamon, baking powder, baking soda and salt.
  4. Add wet ingredients to dry ingredients and stir gently until flour is just moistened. Gently fill muffin cups about 3/4 full.
  5. Bake for 15 minutes or until edges start to brown.
  6. Refrigerate leftovers within 2 hours.

Notes

  • Morning Muffins freeze well and thaw quickly.
Source: http://foodhero.org/recipes/morning-muffin...

Master Mix

Master Mix

Prep time: 10 minutes
Makes: 12 cups

Ingredients
4 cups all-purpose flour
4 cups whole wheat flour
1 1⁄3 cups non-fat dry milk
1⁄4 cup baking powder
1 teaspoon salt
1 1⁄2 cups shortening (see notes)

Directions

  1. In a large bowl, combine all-purpose flour, whole wheat flour, dry milk, baking powder and salt. Mix thoroughly.
  2. Cut in shortening with pastry blender or two knives until mixture looks like coarse cornmeal.
  3. Store in covered containers in the refrigerator, if you use shortening.
  4. For best quality, use all the mix within a month.

Notes

  • To use oil instead of shortening, mix dry ingredients together. Omit the shortening. Store at room temperature.  Add oil when using in recipes. Add 2 tablespoons of oil for every cup of Master Mix in the recipe.
Source: http://foodhero.org/recipes/master-mix

Bread Pudding in the Microwave

Bread Pudding in the Microwave

Prep time: 5 minutes
Cooking time: 10 minutes
Yield: 6 servings
Serving Size 1/2 cup

Ingredients
1 Tablespoon butter or margarine
3 slices whole grain bread
1⁄2 cup packed brown sugar
1⁄2 cup raisins
3 eggs, slightly beaten
1 1⁄4 cups non-fat or 1% milk
1 teaspoon cinnamon
1⁄4 teaspoon salt
1 teaspoon vanilla

Directions

  1. Butter bread and cut into small cubes.
  2. Combine buttered and cubed bread, brown sugar and raisins in a one-quart microwave safe dish.
  3. In a microwave safe bowl or measuring cup, blend together the eggs, milk, cinnamon, salt, and vanilla.
  4. Heat on high for 2-3 minutes until hot, but not boiling.
  5. Pour over bread mixture and lightly blend together.
  6. Microwave uncovered at 50% power for 5-8 minutes, or until edges are firm and the center is almost set.
  7. Let rest for 10 minutes before serving.
  8. Refrigerate leftovers within 2 hours.

Notes

  • Serve with low-fat vanilla or lemon yogurt.
Source: http://foodhero.org/recipes/bread-pudding-...

Banana Oatmeal Cookies

Banana Oatmeal Cookies

Prep time: 10 minutes
Cooking time: 15 minutes
Yield: 14 cookies
Serving Size 2 cookies


Ingredients
2 very ripe bananas
1 cup quick oats
1⁄2 teaspoon cinnamon
1⁄2 teaspoon vanilla
1⁄2 cup raisins

Directions

  1. Preheat oven to 350 degrees.
  2. In a medium bowl, mash bananas with a fork until mostly smooth.
  3. Add oats, cinnamon, vanilla and raisins. Mix well.
  4. Drop spoonfuls of dough onto lightly sprayed or oiled baking sheet. Flatten with the back of a spoon or bottom of a drinking glass.
  5. Bake 10 to 15 minutes. Remove from oven and let cool before serving.

Notes

  • Texture will be best when freshly made.
  • Try dried cranberries or chopped nuts instead of raisins.
Source: https://www.foodhero.org/recipes/banana-oa...

Applesauce French Toast

Applesauce French Toast

Prep time: 5 minutes
Cooking time: 10 minutes
Yield: 6 servings
Serving Size 1 slice

Ingredients
2 eggs
1⁄2 cup non-fat or 1% milk
1 teaspoon ground cinnamon
2 teaspoons white sugar
1⁄2 teaspoon vanilla
1⁄4 cup unsweetened applesauce
6 slices whole wheat bread

Directions

  1. In a large mixing bowl, combine eggs, milk, cinnamon, sugar, vanilla and applesauce. Mix well.
  2. Soak bread one slice at a time until mixture is slightly absorbed.
  3. Lightly spray or oil a skillet or griddle. Cook over medium heat until golden brown on both sides.
  4. Serve hot.
  5. Refrigerate leftovers within 2 hours.

Notes

  • To use sweetened applesauce, remove about 3/4 teaspoon of sugar from the measured amount.
  • Top with applesauce, fresh fruit or yogurt.
Source: https://www.foodhero.org/recipes/applesauc...