Broccoli and Everything Salad

Broccoli and Everything Salad

Prep time: 15 minutes
Makes: 8 servings
Serving Size 2/3 cup

Ingredients

3 cups raw broccoli, chopped
1 medium carrot, peeled and diced
2 stalks celery, thinly sliced
1⁄2 cup raisins
1⁄4 cup onion, chopped
1 cup cooked ham, chicken or turkey
1⁄4 cup light mayonnaise
1⁄2 cup plain, non-fat yogurt
1 Tablespoon sugar
1 teaspoon Vinegar

Directions

1. Wash and prepare vegetables.
2. In a large bowl mix together broccoli, carrot, celery, raisins, onion and meat.
3. Mix together mayonnaise, yogurt, sugar and vinegar in a separate bowl.
4. Add mayonnaise mixture to salad and mix well.
5. Refrigerate leftovers within 2 hours.

Notes

• Try adding apples or jicama.
• You can use dried cranberries instead of raisins.
• This salad can be prepared the day before and stored in the refrigerator.

Bell Pepper Nachos

Bell Pepper Nachos

Prep time: 5 minutes
Cooking time: 15 minutes
Makes: 8 servings
Serving Size 1 Cup

Ingredients

4 bell peppers
1 cup salsa
2 teaspoons seasoning (try a mixture-chili powder, garlic powder, ground cumin, pepper)
2 cups cooked meat (chopped or shredded), beans or tofu
1 cup reduced fat shredded cheese

Directions

1. Preheat oven to 350 degrees.  
2. Wash bell peppers, remove seeds and cut into bite-sized pieces. Arrange pieces close together in a single layer on a large foil-lined baking sheet.
3. In a medium bowl, combine salsa, seasonings and meat, beans or tofu.  Spoon the mixture evenly over pepper pieces then top with cheese.
4. Bake for 15 minutes, or until peppers are heated through and cheese is melted. Serve warm.
5. Refrigerate leftovers within 2 hours. 

Notes

• For added flavor, top with chopped cilantro, green onions or black olives!

Pumpkin Pudding

Pumpkin Pudding

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

Ingredients

1 can (15 ounces) pumpkin or 2 cups cooked mashed squash (such as Hubbard)
1⁄8 teaspoon salt
2 teaspoons pumpkin pie spice (or 1 teaspoon cinnamon, 1/2 teaspoon ginger, 1/4 teaspoon nutmeg and 1/4 teaspoon cloves)
1 1⁄2 cups non-fat or 1% milk
1 package (3.5 ounces) instant vanilla pudding mix

Directions

1. In a large bowl, mix pumpkin, salt and pumpkin pie spice together.
2. Slowly stir in milk and mix well.
3. Add instant pudding mix and stir for 2 minutes until it thickens.
4. Refrigerate until serving time.
5. Refrigerate leftovers within 2 hours.

Pumpkin Fruit Dip

Pumpkin Fruit Dip

Prep time: 5 minutes
Yield: 26 servings
Serving Size 2 Tablespoons

Ingredients

1 can (15 ounce) pumpkin (about 1 ¾ cups cooked pumpkin)
1 cup low-fat ricotta cheese or plain yogurt or low-fat cream cheese
3⁄4 cup sugar
1 1⁄2 teaspoons cinnamon
1⁄2 teaspoon Nutmeg

Directions

1. In a large bowl, combine pumpkin, ricotta cheese or yogurt, sugar, cinnamon and nutmeg. Stir until smooth.
2. Refrigerate leftovers within 2 hours.

Notes

• Serve with apple slices, bananas or grapes. 
• For a smoother texture, use a hand mixer or food processor to mix ingredients.

Peach Cooler

Peach Cooler

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

Ingredients

1⁄3 cup non-fat dry milk
1 cup frozen peaches, chopped
1⁄2 cup cold water
1⁄2 cup orange juice (juice from 1 orange)

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.

Magical Fruit Salad

Magical Fruit Salad

Prep time: 15 minutes
Yield: 12 servings
Serving Size 1/3 cup

Ingredients

4 cups fresh or canned fruit (try a mixture - apples, bananas, oranges, grapes or pineapple)
1 package (3.4 ounces) instant lemon or vanilla pudding mix
1 3⁄4 cups cold nonfat or 1% milk (or mix nonfat dry milk with cold water)

Directions

1. For fresh fruit: Rinse fruit and cut into bite-size chunks. For canned fruit: Drain fruit and cut into bite-sized chunks, if needed.
2. In a medium bowl, combine the instant pudding mix and cold milk. Add the fruit and stir gently. Refrigerate for 5 minutes.
3. Refrigerate leftovers within 2 hours.

Notes

• This salad is best if eaten as soon as it is ready.

Yogurt Parfait

Yogurt Parfait

Prep time: 10 minutes
Yield: 6 servings
Serving Size 1 cup

Ingredients

4 bananas
24 ounces low-fat vanilla yogurt
2 cups low-fat granola

Directions

1. Peel and chop bananas.
2. Take half of the fruit and split it between the bottom of six cups or bowls.
3. Take half of the yogurt and split it between each cup or bowl, placing it on top of the fruit.
4. Sprinkle each cup with 1/4 cup granola.
5. Repeat layers.
6. Refrigerate leftovers within 2 hours.

Notes

• Drizzle with honey and top with chopped nuts.
• Try other fruits, such as strawberries, apples, oranges, etc. (Use 2 cups fruit for the recipe.)
• Use different flavors of yogurt, such as lemon or strawberry, or plain for less sugar.
• Honey is not recommended for children under 1 year old.

Yogurt Fruit Dip

Yogurt Fruit Dip

Prep time: 15 minutes
Yield: 8 servings
Serving Size 2 tablespoons

Ingredients

1 cup nonfat plain yogurt
1 teaspoon vanilla extract
1⁄2 teaspoon cinnamon
1 teaspoon brown sugar

Directions

1. In a bowl, combine yogurt, vanilla, cinnamon, and brown sugar. Mix well.
2. Serve with sliced apples or other fruit.
3. Refrigerate leftovers within 2 hours. 

Veggie Skillet Eggs

Veggie Skillet Eggs

Prep time: 5 minutes
Cooking time: 5 minutes
Yield: 8 servings
Serving Size 1 wedge

Ingredients

6 medium or large eggs
1⁄4 teaspoon pepper
1⁄2 teaspoon oregano or basil
1⁄3 cup shredded cheese (1 1/2 ounces)
2 teaspoons oil
1 small onion, chopped (about 2/3 cup)
1 clove garlic, chopped (or 1/8 teaspoon garlic powder)
2 cups fresh, canned or frozen mixed vegetables (green beans, zucchini, peas, corn, broccoli, mushrooms)
1 medium tomato, sliced

Directions

1. Beat eggs with pepper, oregano or basil, and cheese in a medium bowl.
2. Heat oil in a medium skillet. Add onions, garlic, and other vegetables and cook on medium (300 degrees in an electric skillet) until soft.
3. Pour egg mixture over vegetables. With knife or spatula, lift outer edges of eggs so egg mixture flows to the bottom of the pan.
4. Cook until eggs are set, about 6 minutes. Top with tomato slices.
5. Cut into 8 wedges; serve hot.
6. Refrigerate leftovers within 2 hours.

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.

Tropical Smoothie

Tropical Smoothie

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

Ingredients

1 cup non-fat or 1% milk
2 cups pineapple chunks (fresh, frozen or canned and drained)
1 banana
1 cup cold water

Directions

1. Put all ingredients in a blender. Put lid on tightly.
2. Blend until smooth.
3. Pour into cups or glasses. Serve chilled.
4. Refrigerate or freeze extra portions for a fast, healthy snack.

Notes

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

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.

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.

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!