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.

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 and Mint

Melon and Mint

Prep time: 15 minutes
Yield: 8 servings
Serving Size 3/4 cup

Ingredients

1 Tablespoon lime juice
1⁄4 cup fresh mint leaves
2 Tablespoons brown sugar
3 cups watermelon cubes
3 cups honeydew cubes

Directions

1. Blend lime juice, mint leaves and brown sugar together in a small food processor.
2. Place melon cubes in a bowl. Drizzle dressing over melon and toss gently.
3. Refrigerate leftovers within 2 hours.

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.

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.

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!