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.
Source: http://foodhero.org/recipes/peach-cooler

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.
Source: http://foodhero.org/recipes/magical-fruit-...

Fruit Cooler

Fruit Cooler

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

Ingredients

3 cups fruit
3 cups 100% fruit juice
1 Tablespoon sugar and/or lime juice (optional)

Directions

  1. Cut fruit into bite-sized pieces, place in blender.
  2. Add remaining ingredients. Blend until smooth.
  3. Refrigerate leftovers within 2 hours.

Notes

  • Using frozen fruit will make your fruit cooler thick and icy!
Source: http://foodhero.org/recipes/fruit-cooler

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. 
Source: http://foodhero.org/recipes/yogurt-fruit-d...

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.
Source: http://foodhero.org/recipes/un-beet-able-b...

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.
Source: http://foodhero.org/recipes/tropical-smoot...

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.
Source: http://foodhero.org/recipes/super-sundae

Strawberry Swirl

Strawberry Swirl

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

Ingredients

1 cup frozen strawberries, thawed
1 cup (8 ounces) apple juice

Directions

  1. Combine ingredients in blender and process until smooth.
  2. Serve, or freeze for 1 to 2 hours to make a slushy.
  3. Refrigerate leftovers within 2 hours.

Notes

  • If you don’t have a blender, mash strawberries with a fork. Add juice and beat with an egg beater until fairly smooth.

 

Source: http://foodhero.org/recipes/strawberry-swi...

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.
Source: http://foodhero.org/recipes/razzleberry-sh...

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.
Source: http://foodhero.org/recipes/pumpkin-smooth...

Popeye Power Smoothie

Popeye Power Smoothie

Popeye Power Smoothie.jpg

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.
Source: http://foodhero.org/recipes/popeye-power-s...

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.
Source: http://foodhero.org/recipes/peach-and-carr...

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.
Source: http://foodhero.org/recipes/peach-yogurt-s...

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!

 

Source: http://foodhero.org/recipes/not-your-every...

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.
Source: http://foodhero.org/recipes/microwave-appl...

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.
Source: http://foodhero.org/recipes/melon-and-mint

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.

 

Source: http://foodhero.org/recipes/melon-cooler

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.
Source: http://foodhero.org/recipes/fruit-smoothie...

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.
Source: http://foodhero.org/recipes/fruit-smoothie...

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.
Source: http://foodhero.org/recipes/fruit-shake-2-...