Berry Blast

Berry Blast Off

Prep time: 5 minutes
Yield: 4 servings
Serving Size 1 cup

Ingredients
1 cup sliced strawberries
1 cup low-fat granola
1 cup blueberries or other fruit
1 cup plain, low-fat yogurt

Directions

1. Get out four small glasses. Wash all fruit.
2. Divide the strawberries among the glasses.
3. Sprinkle granola over the strawberries.
4. Divide blueberries and place on top of granola.
5. Spoon the yogurt on top of the blueberries.
6. Enjoy! Refrigerate leftovers within 2 hours.

Notes

• Substitute any frozen, canned/drained, or fresh chopped fruit for strawberries and blueberries.

Bell Pepper Smoothie

Bell Pepper Smoothie

Prep time: 5 minutes
Yield: 4 servings
Serving Size 1 cup
 

Ingredients
1 medium banana, peeled fresh or frozen
1 can (8 ounces) pineapple, drained
1⁄2 cup red bell pepper, seeded and chopped
2 cups frozen mixed berries
1 cup water

Directions

1. Combine all ingredients in a blender or food processor.
2. Blend until smooth.
3. Serve Immediately.
4. Refrigerate or freeze leftovers within 2 hours.

Notes

• For a sweeter smoothie reserve and add juice from the canned pineapple. Use less water if adding juice.
• Use any combination of berries.

Banana Boats

Banana Boats

Prep time: 5 minutes
Cooking time: 5 minutes
Yield: 1 servings
Serving Size 1 banana
 

Ingredients
1 banana with peel
1 Tablespoon crushed pineapple
1 Tablespoon coconut flakes

Directions

1. Leave the peel on the banana and make a deep cut down the long side through the peel and into the banana. Do not cut all the way through.
2. Slightly pull the cut apart to make a pocket in the banana.
3. Fill the pocket with crushed pineapple and top with coconut flakes.
4. Wrap the banana in foil. Place on a grill or near the coals of a campfire
5. Heat until warm, about 5 minutes at medium high heat.
6. Carefully remove the foil packet from the heat. Let cool slightly and remove foil. The peel may be black but the inside will be warm and delicious.
7. Refrigerate leftovers within 2 hours.

Notes

• Not grilling?  Bake the foil packets in the oven at 350 degrees for about 15 minutes.
• Try other fillings – peanut butter, chopped nuts, other fruit, a drizzle of honey or a sprinkle of cinnamon.
• Honey is not recommended for children under 1 year old.

Banana Berry Smoothie

Banana Berry Smoothie

Prep time: 5 minutes
Yield: 4 servings
Serving Size 1 cup

Ingredients
1 cup sliced banana
1 cup unsweetened frozen berries
1 cup non-fat or 1% milk
1 cup orange juice (juice from 2 oranges)

Directions

1. Place all ingredients in a blender. Put the lid on tightly.
2. Blend until smooth. If too thick, add 1/2 cup cold water and blend again.
3. Refrigerate leftovers within 2 hours.

Notes

• Try using strawberries, blueberries, and/or blackberries.

Baked Apple and Cranberries

Baked Apple and Cranberries

Prep time: 5 minutes
Cooking time: 5 minutes
Yield: 1 servings
Serving Size 1 apple
 

Ingredients
1 baking apple (try Golden Delicious, Granny Smith, Jonathan, or Braeburn) dash of cinnamon to taste
1 Tablespoon dried cranberries
1 teaspoon brown sugar
1⁄2 teaspoon margarine or butter

Directions

1. Wash apple and remove core (seed area), leaving the bottom to hold in the filling.
2. Peel a small band of skin from around the top of the apple.
3. Place the apple in a microwave safe container.
4. Sprinkle cinnamon around the top of the apple and into the hole.
5. Fill the center of the apple with cranberries, pressing down if needed.
6. Top the cranberries with the brown sugar and margarine.
7. Cover loosely with wax paper.
8. Microwave on high for about 2 1/2 minutes or until apple is soft when poked through the center hole with a fork. Cool slightly.
9. Refrigerate leftovers within 2 hours.

Notes

• Try using a corer or a paring knife and a small melon baller or the tip of a vegetable peeler to remove the core.
• Try fresh cranberries, raisins or other dry fruit in the center.
• For additional servings, increase the cooking time about 1 minute for each apple.
• Serve for breakfast or dessert!

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.
    

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 separate 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.

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.

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.