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.

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.

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.

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.

Cherry Salad

Cherry Salad

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

Ingredients

1⁄2 cup sweet cherries
1 cup cantaloupe cubed
1 cup green grapes, cut in half
1 medium banana, peeled and sliced
1⁄4 cup orange juice (juice from 1/2 orange)
1⁄4 cup flaked coconut (optional)

Directions

1. Wash all fruit before cutting.
2. Pit cherries by slicing them in half and removing the pit.
3. Mix the cut fruit together in a bowl.
4. Pour orange juice over fruit and stir in coconut if desired.
5. Refrigerate leftovers within 2 hours.

Breakfast Pumpkin Cookies

Breakfast Pumpkin Cookies

Prep time: 20 minutes
Cooking time: 10 minutes
Yield: 24 servings
Serving Size 2 cookies

Ingredients

1 3⁄4 cups cooked, pureed pumpkin (15 ounce can)
1 1⁄2 cups brown sugar
2 eggs
1⁄2 cup oil
1 1⁄2 cups flour
1 1⁄4 cups whole wheat flour
1 Tablespoon baking powder
2 teaspoons cinnamon
1 teaspoon nutmeg
1⁄2 teaspoon salt
1⁄4 teaspoon ground ginger
1 cup raisins
1 cup walnuts or hazelnuts, chopped

Directions

1. Preheat oven to 400 degrees F.
2. Mix pumpkin, brown sugar, eggs, and oil thoroughly.
3. Blend dry ingredients and add to pumpkin mixture.
4. Add raisins and nuts.
5. Drop by teaspoonfuls on greased baking sheet, 1 inch apart.
6. Gently flatten each cookie (use a spoon, bottom of glass, or palm of your hand).
7. Bake 10-12 minutes until golden brown.

Breakfast Burritos

Breakfast Burritos

Prep time: 10 minutes
Cooking time: 15 minutes
Yield: 8 servings
Serving Size 1/2 burrito

Ingredients

4 eggs
1⁄4 cup 1% milk
salt, pepper, and chili powder to taste
1 teaspoon oil
4 (10 inch) flour tortillas
1 cup fat-free refried beans
1⁄2 cup (4 ounces) grated cheddar cheese
1 tomato, chopped

Directions

1. Mix eggs, milk and seasonings in a bowl.
2. Heat oil in skillet over medium-high heat (350 degrees in an electric skillet).
3. Stir in the eggs and cook until firm.
4. Warm the tortillas on a griddle, or wrap in foil and heat in the oven.
5. Warm the refried beans in a separate pan.
6. On each tortilla, layer 1/4 of refried beans, eggs, cheese, and tomato.
7. Roll the burrito, cut in half, and enjoy!
8. Refrigerate leftovers within 2 hours.

Notes

• Try your favorite salsa in place of the tomato.
• Use other vegetables that you have in the refrigerator, such as green or red bell peppers, or cooked corn.
• Serve with guacamole or light sour cream.