Rice Bowl Breakfast with Fruit and Nuts

Rice Bowl Breakfast with Fruit and Nuts

Prep time: 15 minutes
Cooking time: 5 minutes
Yield: 2 servings
Serving Size 1 cup

Ingredients

1 cup cooked brown rice
1⁄2 cup nonfat or 1% milk
1⁄2 teaspoon cinnamon
1 cup chopped fruit (try a mixture - apples, bananas, raisins, berries, peaches)
2 Tablespoons chopped nuts (try unsalted walnuts or almonds)

Directions

1. Combine cooked rice, milk and cinnamon in a microwave safe bowl.  Microwave on HIGH for 45 seconds. Stir and heat for another 45-60 seconds, or until rice mixture is heated through.
2. Divide rice mixture between two bowls. Top with fruit and nuts. Serve warm.
3. Refrigerate leftovers within 2 hours.

Notes

• Use a combination of fresh, canned, frozen and dried fruit in this recipe.
• You can use any leftover cooked grain in this recipe. Try white or wild rice, quinoa, barley or oatmeal.

Razzleberry Shiver

Razzleberry Shiver

Prep time: 5 minutes
Yield: 4 servings
Serving Size 1/2 cup
Chill Time: 2 hours

Ingredients

1 cup raspberries
2 bananas
1⁄2 cup plain, low-fat yogurt
1⁄4 cup nonfat or 1% milk
1 teaspoon Sugar

Directions

1. Put all ingredients into a blender. Blend until smooth.
2. Divide the mixture among four small bowls.
3. Freeze for about 2 hours. Enjoy as you would ice cream!
4. Refrigerate or freeze leftovers within 2 hours.

Notes

• No blender?  Mash fruit well with a fork.
• Make popsicles!  Spoon mixture into small paper cups or popsicle forms.  Add a smooth wooden craft stick.  Freeze until very firm so the sticks don't pull out.

Pumpkin Smoothie in a Cup

Pumpkin Smoothie in a Cup

Prep time: 5 minutes
Yield: 1 serving
Serving Size 1 cup

Ingredients

2⁄3 cup low fat vanilla yogurt or 1 container (6 ounces)
4 Tablespoons canned pumpkin
2 teaspoons brown sugar
1⁄4 teaspoon cinnamon
1⁄8 teaspoon nutmeg (optional)

Directions

1. Stir all ingredients together in a bowl. Serve.
2. Refrigerate leftovers within 2 hours.

Notes

• Top with granola or nugget type cereal for extra crunch.
• Extra canned pumpkin can be frozen.

Popeye Power Smoothie

Popeye Power Smoothie

Prep time: 10 minutes
Yield: 4 servings
Serving Size 1 cup

Ingredients

1 cup orange juice (juice from 2 oranges)
1⁄2 cup pineapple juice
1⁄2 cup low-fat plain or vanilla yogurt
1 banana, peeled and sliced
2 cups fresh spinach leaves
crushed ice

Directions

1. Combine all ingredients in a blender.
2. Puree until completely smooth.
3. Serve immediately.
4. Refrigerate leftovers within 2 hours.

Notes

• For a thicker smoothie, use frozen fruit instead of fresh fruit.

Peanut Power Smoothie

Peanut Power Smoothie

Prep time: 10 minutes
Yield: 4 servings
Serving Size 1 cup

Ingredients

1⁄4 cup peanut butter
1 3⁄4 cups banana (or any other fresh or canned and drained fruit)
1⁄4 cup nonfat dry milk powder
1 1⁄2 cups cold water

Directions

1. Put all ingredients in blender. Blend on low until smooth, and serve.
2. Refrigerate leftovers within 2 hours.

Notes

• To avoid peanuts or peanut butter, try sunflower seeds or sunflower seed butter.

Peanut Butter Cereal Bars

Peanut Butter Cereal Bars

Prep time: 15 minutes
Cooking time: 5 minutes
Yield: 16 servings
Serving Size 2 x 2 inch bar

Ingredients

1⁄2 cup honey
1 cup peanut butter
2 cups rice cereal
2 cups quick oats
1 cup raisins, or other dried fruit

Directions

1. In a saucepan bring honey to a boil.
2. Reduce heat to low and stir in peanut butter.
3. Add dry cereal, oats and raisins; mix well. Remove from heat
4. Lightly spray or oil an 8 inch square baking pan with cooking spray. Press into prepared 8-inch pan. When cool, cut into 16 bars.
5. Store in an airtight container for up to a week.

Notes

• Try this recipe with 4 cups of unsweetened cereal flakes instead of the rice cereal and oats.
• Honey is not recommended for children under 1 year old.
• To avoid peanuts or peanut butter, try sunflower seeds or sunflower seed butter.

Peach and Carrot Smoothie

Peach and Carrot Smoothie

Prep time: 5 minutes
Yield: 3 servings
Serving Size 1 cup

Ingredients

1 medium banana, peeled fresh or frozen
1 cup frozen carrots
1 can (15 ounce) peaches, undrained

Directions

1. Combine all ingredients in a blender or food processor including the juice or syrup from the canned peaches.
2. Blend until smooth.
3. Serve immediately.
4. Refrigerate or freeze leftovers within 2 hours.

Notes

• Juice or syrup can be replaced with ¾ cup water and sweetener of your choice.
• Canned carrots work too! Drain them before adding.
• Try using fresh carrots but cook them first.

Peach Yogurt Smoothie

Peach Yogurt Smoothie

Prep time: 10 minutes
Yield: 3 servings
Serving Size 1 cup 

Ingredients

1 cup low-fat yogurt (try peach, vanilla or lemon)
1⁄3 cup non-fat dry milk
1⁄2 banana
3⁄4 cup orange juice
1⁄2 cup frozen peaches

Directions

1. Put all ingredients into a blender.
2. Blend until smooth.
3. Refrigerate leftovers within 2 hours.

Notes

• 1 cup chopped or sliced peaches (about 1.5 to 2 medium fresh)
• Serve as a snack or dessert during the summer months.

Peach Sundae

Peach Sundae

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

Ingredients

1 Tablespoon margarine or butter
2 cups chopped or sliced peaches (frozen, canned and drained, or about 3-4 medium fresh)
3 Tablespoons packed brown sugar
1⁄4 teaspoon ground cinnamon
3 cups (24 ounces) low fat yogurt (try peach, vanilla or raspberry)

Directions

1. Melt margarine in a medium skillet over medium heat (300 degrees in an electric skillet).
2. Add peaches, brown sugar, and cinnamon. Stir occasionally until peaches are hot. Remove from heat.
3. Spoon yogurt into five individual bowls. Top with warm peaches.
4. Refrigerate leftovers within 2 hours.

Notes

• For a little crunch, sprinkle with granola, graham cracker or gingersnap cookie crumbs.

Not Your Everyday Apples

Not Your Everyday Apples

Prep time: 10 minutes
Cooking time: 20 minutes
Yield: 4 servings
Serving Size 3/4 cup

Ingredients

3 medium apples
1⁄2 cup raisins
2 teaspoons soft butter or margarine
2 teaspoons brown sugar
1⁄4 teaspoon cinnamon

Directions

1. Preheat oven to 400 degrees.
2. Wash the apples and chop into small pieces.
3. Mix apples with raisins, butter or margarine, sugar and cinnamon.
4. Place the mixture in a baking dish and cover loosely with foil. Bake for about 20 minutes.
5. Cool slightly and enjoy!
6. Refrigerate leftovers within 2 hours.

Notes

• Try serving this recipe with vanilla yogurt!

Microwave Applesauce

Microwave Applesauce

Prep time: 15 minutes
Cooking time: 10 minutes
Yield: 7 servings
Serving Size 1/2 cup

Ingredients

6 apples, peeled, cored and quartered
1⁄4 cup water
1⁄3 cup sugar
1⁄4 teaspoon cinnamon

Directions

1. Place apples and water in a 2 quart microwave safe dish.
2. Cover apples with microwave-safe cover or plastic wrap and cook on high for 6 to 8 minutes or until apples are easily pierced with a fork.
3. Add sugar and cinnamon.
4. Use a potato masher or fork to make smooth or chunky applesauce.
5. Refrigerate leftovers within 2 hours.

Notes

• Frozen apple slices work great in this recipe.

Melon Cooler

Melon Cooler

Prep time: 10 minutes
Yield: 3 servings
Serving Size 1 cup

Ingredients

2 cups cubed cantaloupe
1 cup low-fat lemon yogurt
1 cup orange juice

Directions

1. Blend all ingredients until smooth.
2. Refrigerate leftovers within 2 hours.

Notes

• This drink tastes best chilled.
• Try substituting honeydew or watermelon for cantaloupe.
• For a flavor booster, try lemon juice or frozen berries.

Fruit Salad

Fruit Salad

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

Ingredients

2 cups strawberries
1 cup blueberries
1 cup grapes
1 can (8 ounces) pineapple chunks
6 ounces fat free lemon yogurt

Directions

1. Drain juice from pineapple. Cut grapes and strawberries into halves.
2. Combine strawberries, blueberries, grapes and pineapple chunks in a large bowl.
3. Drizzle yogurt over fruit. Toss lightly to coat.
4. Refrigerate leftovers within 2 hours.

Frozen Fruit Yogurt

Frozen Fruit Yogurt

Prep time: 5 minutes
Yield: 7 servings
Serving Size 1/2 cup

Ingredients

4 cups frozen fruit (try your favorite or a mix - peaches, berries, pineapple)
1 cup nonfat plain yogurt
3 Tablespoons sugar

Directions

1. Combine frozen fruit, yogurt and sugar in a blender or food processor. Blend until creamy, about 2 to 4 minutes.
2. Serve immediately or store in an airtight container in the freezer for up to 1 month.
3. Freeze or refrigerate leftovers within 2 hours.

Notes

• To use canned fruit, drain, chop and freeze until firm before blending.
• If leftovers are stored in the freezer, the mixture will be very firm. Scrape into serving bowls with a spoon or freeze the leftovers in frozen treat molds.

Drinkable Yogurt

Drinkable Yogurt

Prep time: 5 minutes
Yield: 1 cups
Serving Size 1 cup

Ingredients

1⁄2 cup low fat plain yogurt
1⁄2 cup 100% fruit juice

Directions

• Add yogurt and juice to a clean jar or other container with a lid. Close lid and shake.
• Serve cold.
• Refrigerate leftovers within 2 hours.

Creamy Fruit Salad

Creamy Fruit Salad

Yield: 8 servings
Serving Size 1/2 cup

Ingredients

1 cup pineapple chunks
1 large apple, chopped
1 banana, sliced
1 orange, chopped
3⁄4 cup low-fat piña colada yogurt

Directions

1. Put pineapple chunks in a medium mixing bowl.
2. Prepare apples, banana and orange as directed and add to bowl.
3. Add yogurt to bowl and mix gently with a spoon until fruit is well coated.
4. Refrigerate leftovers within 2 hours.

Notes

• For a different taste, try adding different fruits like grapes, blueberries, huckleberries or peach slices.
• Try other flavors of low-fat yogurt.

Cherry Salad

Cherry Salad

Prep time: 15 minutes
Yield: 4 servings
Serving Size 3/4 cup

Ingredients

1⁄2 cup sweet cherries
1 cup cantaloupe cubed
1 cup green grapes, cut in half
1 medium banana, peeled and sliced
1⁄4 cup orange juice (juice from 1/2 orange)
1⁄4 cup flaked coconut (optional)

Directions

1. Wash all fruit before cutting.
2. Pit cherries by slicing them in half and removing the pit.
3. Mix the cut fruit together in a bowl.
4. Pour orange juice over fruit and stir in coconut if desired.
5. Refrigerate leftovers within 2 hours.

Breakfast Pumpkin Cookies

Breakfast Pumpkin Cookies

Prep time: 20 minutes
Cooking time: 10 minutes
Yield: 24 servings
Serving Size 2 cookies

Ingredients

1 3⁄4 cups cooked, pureed pumpkin (15 ounce can)
1 1⁄2 cups brown sugar
2 eggs
1⁄2 cup oil
1 1⁄2 cups flour
1 1⁄4 cups whole wheat flour
1 Tablespoon baking powder
2 teaspoons cinnamon
1 teaspoon nutmeg
1⁄2 teaspoon salt
1⁄4 teaspoon ground ginger
1 cup raisins
1 cup walnuts or hazelnuts, chopped

Directions

1. Preheat oven to 400 degrees F.
2. Mix pumpkin, brown sugar, eggs, and oil thoroughly.
3. Blend dry ingredients and add to pumpkin mixture.
4. Add raisins and nuts.
5. Drop by teaspoonfuls on greased baking sheet, 1 inch apart.
6. Gently flatten each cookie (use a spoon, bottom of glass, or palm of your hand).
7. Bake 10-12 minutes until golden brown.

Breakfast Banana Split

Breakfast Banana Split

Prep time: 5 minutes
Yield: 2 servings
Serving Size 1/2 banana split

Ingredients

1 small banana
1⁄2 cup oat, corn, or granola cereal
1⁄2 cup low fat vanilla or strawberry yogurt
1⁄2 teaspoon honey, optional (skip for children under the age of one)
1⁄2 cup canned pineapple tidbits or chunks

Directions

1. Peel and split banana lengthwise. Place half in two separate cereal bowls.
2. Sprinkle granola over banana, reserving some for topping.
3. Spoon yogurt on top and drizzle with honey.
4. Decorate with reserved granola and pineapple.
5. Serve immediately.
6. Refrigerate leftovers within 2 hours.

Notes

• Try other flavors of low fat yogurt or even cottage cheese.
• Try other fresh, frozen, or canned fruits.
• Some foods can cause choking in young children. Be sure that fruit pieces are very small and soft for toddlers. Avoid grapes, chunks of pineapple or melon. Instead, use softer canned fruit, such as fruit cocktail.
• Honey is not recommended for children under 1 year old.

Blueberry Tofu Smoothie

Blueberry Tofu Smoothie

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

Ingredients
3⁄4 cup frozen blueberries
1 ripe banana
1 cup vanilla soy milk
3 ounces silken tofu
1⁄2 cup orange juice (juice from 1 orange)
1 teaspoon lime juice

Directions

1. Combine all ingredients in a blender.
2. Puree until completely smooth.
3. Serve immediately.
4. Refrigerate leftovers within 2 hours.

Notes

• Add 2-3 more teaspoons of lime juice for more tartness.
• Freeze extra lime juice to use later.