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.

Barley Summer Salad

Barley Summer Salad

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 8 cups
Serving Size 3/4 cup

Ingredients

1 cup dry barley
3 cups water
1⁄4 cup dried cranberries
1 cup fresh blueberries
1 cup sweet snap peas, chopped
2 cups apples or another fresh fruit or veggie, chopped (about 1 1/3 medium apples [3” diameter])
1⁄2 cup red bell pepper, seeded and chopped (about 1 small pepper)
1⁄2 cup green onions, sliced thin
1 Tablespoon vinegar
3 Tablespoons oil
1⁄4 cup lemon or lime juice

Directions

1. Place barley and water in a 2 or 3 quart saucepan. Bring to a boil, then turn to low. Cook covered for 45 minutes.
2. Rinse cooked barley briefly in cold water. Drain.
3. Add remaining Ingredients. Toss well.
4. Refrigerate leftovers within 2 hours.

Notes

• Substitute different fruits and vegetables in season.
• Add nuts or seeds for added protein

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

Rhubarb Blueberry Crisp

Rhubarb Blueberry Crisp

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 5 cups
Serving Size 1/2 cup

Ingredients

TOPPING
1⁄2 cup packed brown sugar
1⁄2 cup flour
1⁄2 cup old fashioned rolled oats
1⁄4 cup melted margarine or butter

FRUIT FILLING
3 cups chopped rhubarb
3 cups blueberries
2 Tablespoons cornstarch
1⁄2 cup sugar
1 cup cranberry juice
1 teaspoon vanilla

Directions

1. Mix the brown sugar, flour and oats in a bowl. Stir in the margarine. Set aside.
2. Spread the rhubarb and blueberries in an 8-inch baking dish.
3. In a 2-3 quart saucepan, mix cornstarch and sugar and stir in the juice. Cook over medium heat until thickened, stirring constantly.
4. Add the vanilla and pour mixture over the rhubarb and blueberries.
5. Crumble the oat mixture on top of the fruit.
6. Bake at 350 degrees for 45 minutes.
7. Serve warm or cold. Refrigerate leftovers within 2 hours.

Notes

• Try strawberries instead of blueberries.
• Use apple or grape juice instead of cranberry juice

Baked Berry Oatmeal

Baked Berry Oatmeal

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 6 cups
Serving Size 1 cup

Ingredients

2 cups old fashioned rolled oats
1 teaspoon baking powder
1 teaspoon cinnamon
1⁄4 teaspoon salt
2 eggs
1⁄2 cup brown sugar
1 1⁄2 teaspoons vanilla
2 cups nonfat or 1% milk
4 teaspoons butter or margarine, melted
2 cups cane berries, fresh or frozen (raspberries, blackberries, marionberries)
1⁄4 cup walnuts, chopped (optional)

Directions

1. Preheat oven to 375 degrees.
2. In a medium bowl, mix together the oats, baking powder, cinnamon, and salt.
3. In a separate bowl, beat the eggs until blended; Stir in brown sugar, vanilla, milk and melted butter.
4. Pour wet Ingredients into the dry Ingredients and stir until well combined.
5. Add the berries and stir lightly to evenly distribute.  Pour mixture into 2 quart baking dish.  Sprinkle with chopped nuts if desired.
6. Bake for 20-30 minutes or until the top is golden brown.
7. Refrigerate leftovers within 2 hours

Blueberry Bling

Blueberry Bling

Prep time: 5 minutes
Cooking time: 30 minutes
Makes: 2 cups
Serving Size 1/2 cup 

Ingredients

3 cups frozen or fresh blueberries
2 teaspoons margarine or butter, softened
1 Tablespoon all-purpose flour
1 Tablespoon brown sugar
1⁄2 cup old fashioned rolled oats
1⁄2 teaspoon cinnamon

Directions

1. Preheat the oven to 375 degrees F.
2. Place frozen blueberries in a 9-inch pie plate. If using fresh blueberries, wash and drain before placing in a 9-inch pie plate.
3. In a small bowl, use a fork to mix margarine, flour, sugar, oats and cinnamon.
4. Sprinkle oat mixture over the blueberries.
5. Bake for about 25 minutes. Enjoy while warm!
6. Refrigerate leftovers within 2 hours.

Very Berry Muesli (‘mew-slee’)

Very Berry Muesli (‘mew-slee’)

Prep time: 5 minutes
Makes: 5 cups
Serving Size 1 cup
Chill Time: 6 to 12 hours

Ingredients

1 cup low fat fruit yogurt
1 cup old fashioned rolled oats (raw)
1⁄2 cup non-fat or 1% milk
1⁄2 cup dried fruit (try raisins, apricots, dates)
1⁄2 cup chopped apple (about 1/3 a medium apple [3” diameter])
1⁄2 cup frozen blueberries
1⁄4 cup chopped, toasted walnuts

Directions

1. In medium bowl, mix oats, yogurt, and milk.
2. Cover and refrigerate for 6 to 12 hours.
3. Add dried and fresh fruit, and mix gently.
4. Serve scoops of muesli in small dishes. Sprinkle each serving with chopped nuts.
5. Refrigerate leftovers within 2 hours.

Notes

• Muesli makes a delicious breakfast. Try drizzling with milk.
• Substitute any frozen, canned/drained, or fresh chopped fruit for apples and blueberries.
• Flavor boosters: cinnamon, grated orange peel.

Overnight Oatmeal

Overnight Oatmeal

Prep time: 15 minutes
Cooking time: 6 hours
Makes: 4 cups
Serving Size almost 1 cup

Ingredients

1 cup uncooked old fashioned rolled oats
1 cup low-fat yogurt
1⁄2 cup non-fat or 1% milk
1⁄2 cup berries, fresh or frozen
1⁄2 cup chopped apple (about 1/3 a medium apple [3” diameter])

Directions

1. In a medium bowl, mix oats, yogurt and milk.
2. Add the fruit now or add just before eating.
3. Cover and refrigerate oatmeal mixture for 6-12 hours.
4. Refrigerate leftovers within 2 hours.

Notes

• Serve scoops of oatmeal in small dishes or spoon into small containers with lids for grab-and-go breakfasts.

Watermelon and Fruit Salad

Watermelon and Fruit Salad

Prep time: 20 minutes
Yield: 4 cups
Serving Size 1/2 cup

Ingredients

1 cup watermelon, diced
2 cups strawberries, sliced
1 cup blueberries (fresh or frozen/thawed)
1⁄2 cup apple, banana or pear, diced
2 teaspoons lime juice
2 teaspoons honey or brown sugar

 Directions

1. Place watermelon, strawberries and blueberries in a serving bowl.
2. Add your choice of diced apple, banana or pear. Gently mix well.
3. In a small bowl combine lime juice and honey. Pour over fruit and toss to coat.
4. Refrigerate leftovers within 2 hours.

Notes

• Honey is not recommended for children under 1 year old.

Un-beet-able Berry Smoothie

Un-beet-able Berry Smoothie

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

Ingredients

1 cup pineapple juice
1 cup low-fat or nonfat vanilla yogurt
1 cup fresh or frozen strawberries
1⁄2 cup fresh or frozen blueberries
1⁄2 cup canned sliced beets, drained

Directions

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

Notes

• For a thicker smoothie, use frozen fruit instead of fresh fruit.
• Use plain yogurt and 1/2 teaspoon vanilla
• Add a banana.

Super Sundae

Super Sundae

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

Ingredients

1 cup low-fat vanilla yogurt
2⁄3 cup canned chopped peaches
2⁄3 cup fresh or frozen blueberries
2 Tablespoons granola

Directions

1. Divide yogurt between 2 clear glasses or dishes.
2. Spoon half of the peaches and blueberries on top of the yogurt.
3. Sprinkle each sundae with granola.
4. Refrigerate leftovers within 2 hours.

Notes

• Substitute any fruit you have on hand: try sliced bananas, canned mandarin oranges, or grapes cut in half.
• Try different flavors of yogurt like lemon or strawberry.

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.

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.

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.