Chili Cheese Hominy

Chili Cheese Hominy

Prep time: 15 minutes
Cooking time: 15 minutes
Makes: 8 servings
Serving Size 1/2 cup

Ingredients

1 teaspoon oil
1⁄2 cup onion, chopped (about 1/2 a medium)
1 can (31 ounces) white or yellow hominy, drained and rinsed, or 2 cans (15.5 ounces each)
1 can (7 ounces) chopped green chilies, drained, or 2 cans (4 ounces each)
1 cup fat free sour cream
1 teaspoon chili powder
1⁄8 teaspoon pepper
1 cup reduced fat cheddar cheese, shredded

Directions

1. Heat oil in a large skillet over medium high heat (350 degrees in an electric skillet). Add onion and cook until tender, about 2 to 3 minutes.
2. Stir in hominy, green chilies, sour cream, chili powder and pepper. Add half of the cheese and mix well.
3. Reduce heat to medium (300 degrees in an electric skillet). Cover and cook until heated through, about 3 to 5 minutes.
4. Sprinkle remaining cheese on top. Cover and cook an additional 5 minutes or until cheese melts.
5. Refrigerate leftovers within 2 hours.

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.

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.

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.

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.

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.

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.

Jack-O-Lanterns (Pumpkin Pancakes)

Jack-O-Lanterns (Pumpkin Pancakes)

Prep time: 15 minutes
Cooking time: 5 minutes
Yield: 8 servings
Serving Size 2 pancakes
 

Ingredients

1 egg
1⁄2 cup canned pumpkin
1 3⁄4 cups non-fat or 1% milk
2 Tablespoons vegetable oil
2 cups flour
2 Tablespoons brown sugar
1 Tablespoon baking powder
1 teaspoon pumpkin pie spice
1 teaspoon Salt

Directions

1. Combine eggs, pumpkin, milk and oil in large mixing bowl.
2. Add flour, brown sugar, baking powder, pumpkin pie spice and salt to egg mixture. Stir gently.
3. Lightly spray a large skillet or griddle with non-stick cooking spray or lightly wipe with oil. Heat skillet or griddle over medium-high heat (300 degrees in an electric skillet). Using a 1/4 cup measure, pour batter on hot griddle.
4. Put a face on the jack-o-lantern, using raisins for eyes and teeth. Drop raisins in batter while it cooks.
5. Pancakes are ready to turn when tops are bubbly all over, and the edges begin to appear dry. Use a quick flip with a broad spatula to turn pancakes. Turn only once. Continue to bake until bottoms are brown and dry.
6. Refrigerate leftovers within 2 hours.

Notes

• No pumpkin pie spice? Use 1/2 teaspoon cinnamon, 1/2 teaspoon dry ginger, and 1/8 teaspoon cloves or nutmeg.
• Try using 1 cup whole wheat flour and 1 cup all-purpose flour for more whole grains!
• To see if skillet is hot enough, sprinkle with a few drops of water. If drops skitter around, heat is just right.
• Top with applesauce, fresh fruit or yogurt.

Gingerbread Pancakes

Gingerbread Pancakes

Prep time: 10 minutes
Cooking time: 5 minutes
Yield: 4 servings
Serving Size 2 pancakes (4-inch)

Ingredients

1⁄2 cup whole wheat flour
1⁄2 cup all-purpose flour
1⁄2 teaspoon salt
1⁄2 teaspoon baking soda
2 teaspoons pumpkin pie spice
1 egg
2 Tablespoons molasses
1 Tablespoon vegetable oil
1 cup low-fat buttermilk

Directions

1. Mix dry ingredients in a bowl.
2. In another bowl, beat egg. Stir in molasses, oil and buttermilk.
3. Pour milk mixture into dry ingredients; stir together lightly.
4. Lightly spray a large skillet or griddle with non-stick cooking spray or lightly wipe with oil. Heat skillet or griddle over medium-high heat (350 degrees in an electric skillet). For each pancake, pour about 1/4 cup of batter onto the hot griddle.
5. Cook until pancakes are puffed and dry around edges. Turn and cook other side until golden brown.
6. Refrigerate leftovers within 2 hours.

Notes

• No pumpkin pie spice? Use 1/2 teaspoon cinnamon, 1/2 teaspoon dry ginger, and 1/8 teaspoon cloves or nutmeg.
• No buttermilk? Place 1 Tablespoon of lemon juice or vinegar in measuring cup and fill to the 1 cup line with milk. Stir and let set to thicken slightly.  
• To see if skillet is hot enough, sprinkle with a few drops of water. If drops skitter around, heat is just right.
• Top with applesauce, fresh fruit or yogurt.

Fruit Smoothie 2 (with milk)

Fruit Smoothie 2 (with milk)

Prep time: 5 minutes
Yield: 6 servings
Serving Size 1 cup

Ingredients

3 cups non-fat or 1% milk
3 cups fruit, sliced

Directions

1. Combine milk and fruit in a blender and put lid on tightly.
2. Blend until smooth. Serve immediately.
3. Refrigerate leftovers within 2 hours.

Notes

• Use fresh, frozen, or canned fruit.
• Fresh fruits ideas: banana, mango, papaya or strawberry.

Fruit Smoothie 1 (with yogurt)

Fruit Smoothie 1 (with yogurt)

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

Ingredients

2 cups fresh, frozen, or canned (drained) fruit
1 cup nonfat plain yogurt
1 cup orange juice (el jugo de 2 naranjas)
6 ice cubes

Directions

1. Place all of the ingredients in a blender.
2. Blend until smooth.
3. Refrigerate leftovers within 2 hours.

Notes

• Read blender instructions if you are using it for the first time.
• Crush ice first to prevent small ice lumps.

Fruit Shake 2 (with milk and yogurt)

Fruit Shake 2 (with milk and yogurt)

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

Ingredients

2 cups fruit
2 cups non-fat or 1% milk
6 ounces low-fat vanilla yogurt
1 cup orange juice

Directions

1. Cut fruit into small pieces and place in blender.
2. Add remaining ingredients.
3. Blend on high speed until smooth. Pour into glasses and enjoy!
4. Refrigerate leftovers within 2 hours.

Notes

• Frozen fruit will make your shake thick and icy.

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.

Corn Pancakes

Corn Pancakes

Prep time: 15 minutes
Cooking time: 5 minutes
Yield: 6 servings
Serving Size 1 6" pancake

Ingredients

1⁄2 cup cornmeal
1⁄2 cup all-purpose flour
1 Tablespoon baking powder
1⁄2 teaspoon salt
2 large eggs
1⁄2 cup non-fat or 1% milk
2 cups cooked corn* (canned and drained, frozen, or fresh cooked)
cooking spray for skillet

Directions

1. Mix corn meal, flour, baking powder and salt.
2. Beat the eggs and milk together and add to the flour mixture.
3. Add corn and mix well.
4. Lightly spray a large skillet or griddle with non-stick cooking spray or lightly wipe with oil. Heat skillet or griddle over medium heat (300 degrees in an electric skillet). Pour batter onto hot griddle to make individual pancakes.
5. Cook until golden on the bottom. Turn and cook on other side.
6. Refrigerate leftovers within 2 hours.

Notes

• Fresh corn works very well in this recipe. Cook 2 large ears of corn for 5 minutes in boiling water then cool in very cold water.  Cut kernels off the cob, cream style, (cut kernels with shallow cut then scrape the cob for the rest of the kernel). Add to batter.
• Try serving with salsa or applesauce.
• This recipe can also be made quickly with your favorite pancake mix. Make enough batter for six servings. Then, add 1 can drained corn or 2 cups cooked fresh corn cut off the cob.

Carrot Pancakes

Carrot Pancakes

Prep time: 15 minutes
Cooking time: 10 minutes
Yield: 5 servings
Serving Size 3 pancakes

Ingredients

1⁄2 cup oats (quick or old-fashioned)
3⁄4 cup buttermilk
1⁄2 cup carrots, finely grated
1 egg
1 Tablespoon oil
1⁄4 cup non-fat or 1% milk
1⁄2 teaspoon vanilla extract (optional)
1⁄2 cup all purpose flour
1 Tablespoon sugar
1 teaspoon baking powder
1⁄2 teaspoon baking soda
1⁄2 teaspoon salt
1⁄2 teaspoon cinnamon (optional)

Directions

1. Mix oatmeal and buttermilk and set aside to soak.
2. Peel and grate the carrot with a fine grater.
3. Add egg, oil, milk and vanilla extract, if desired, to the oatmeal mixture; beat well. Stir in the grated carrot.
4. Measure dry ingredients and stir into the wet ingredients until batter is fairly smooth. If it seems too thick add a small amount of milk.
5. Lightly spray a large skillet or griddle with non-stick cooking spray or lightly wipe with oil. Heat skillet or griddle over medium-high heat (350 degrees in an electric skillet). For each pancake, pour about 1/4 cup of batter onto the hot griddle.
6. Cook until pancakes are puffed and dry around edges. Turn and cook other side until golden brown.
7. Refrigerate leftovers within 2 hours.

Notes

• To see if skillet is hot enough, sprinkle with a few drops of water. If drops skitter around, heat is just right.
• Top with applesauce, fresh fruit or yogurt.