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.

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.

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.

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 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.

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!

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.

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 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.

Blueberry Tofu Smoothie

Blueberry Tofu Smoothie

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

Ingredients
3⁄4 cup frozen blueberries
1 ripe banana
1 cup vanilla soy milk
3 ounces silken tofu
1⁄2 cup orange juice (juice from 1 orange)
1 teaspoon lime juice

Directions

1. Combine all ingredients in a blender.
2. Puree until completely smooth.
3. Serve immediately.
4. Refrigerate leftovers within 2 hours.

Notes

• Add 2-3 more teaspoons of lime juice for more tartness.
• Freeze extra lime juice to use later.

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.

Apple Spice Oatmeal

Apple Spice Oatmeal

Prep time: 5 minutes
Cooking time: 10 minutes
Yield: 2 servings
Serving Size 1 cup

Ingredients
1 apple
2 cups nonfat or 1% milk or water
1 cup quick cooking or old fashioned rolled oats
1⁄8 teaspoon salt
1⁄8 teaspoon cinnamon
1 Tablespoon brown sugar
1⁄8 teaspoon nutmeg (optional)

Directions

1. Rinse the apple, remove the core and cut into small chunks.
2. Bring the water or milk to a boil in a saucepan.
3. Add the oatmeal, salt and apple chunks. Cook over medium heat for 1 minute if using quick cooking oats or 7 to 10 minutes if using old fashioned rolled oats. Stir a couple times while cooking.
4. Remove from heat. Stir in cinnamon, brown sugar and nutmeg, if desired.
5. Refrigerate leftovers within 2 hours.

Notes

• To increase the apple flavor, use apple juice for all or part of the water. Mixing apple juice with milk may cause milk to curdle.

Sweet Potato and Orange Muffins

Sweet Potato and Orange Muffins

Prep time: 10 minutes
Cooking time: 20 minutes
Yield: 18 servings
Serving Size 1 muffin

Ingredients
1 cup all-purpose flour
1 cup whole wheat flour
2 teaspoons baking powder
2 teaspoons baking soda
1 teaspoon ground cinnamon
1⁄2 teaspoon ground nutmeg
1⁄2 teaspoon ground allspice
1 can (16 ounce) sweet potatoes (yams), drained
2⁄3 cup brown sugar, packed
2 eggs
1 cup orange juice
1 carrot, shredded
1 teaspoon vanilla

Directions

1. Preheat oven to 400 degrees. Lightly oil muffin tins for 18 muffins.
2. In a medium bowl, combine flours, baking powder, baking soda, cinnamon, nutmeg and allspice.
3. In a large bowl, mash sweet potatoes. Add brown sugar, eggs, orange juice, carrots and vanilla. Mix well.
4. Add dry ingredients to liquid ingredients and mix well.
5. Fill muffin tins 2/3 full. Bake 15-20 minutes, until tops are brown. Let cool and remove from tins.
6. Cool completely then store in an air-tight container at room temperature.
    

Morning Muffins

Morning Muffins

Prep time: 15 minutes
Cooking time: 15 minutes
Yield: 12 servings
Serving Size 1 muffin

Ingredients
1 egg
1 cup non-fat or 1% milk
1⁄3 cup sugar
2 Tablespoons vegetable oil
1⁄2 cup grated carrots (about 1 medium carrot)
1⁄2 cup raisins
1⁄2 cup toasted walnuts (optional)
1 teaspoon vanilla
1 1⁄2 cups flour
1⁄2 cup old fashioned rolled oats
1 1⁄2 teaspoons cinnamon
1 teaspoon baking powder
1⁄2 teaspoon baking soda
1⁄2 teaspoon salt

Directions

1. Preheat oven to 400 degrees. Lightly spray or oil a muffin tin with cooking spray.

2. In a large bowl mix egg, milk, sugar, oil, carrots, raisins, walnuts and vanilla.

3. In a separate bowl mix flour, oatmeal, cinnamon, baking powder, baking soda and salt.

4. Add wet ingredients to dry ingredients and stir gently until flour is just moistened. Gently fill muffin cups about 3/4 full.

5. Bake for 15 minutes or until edges start to brown.

6. Refrigerate leftovers within 2 hours.

Notes

• Morning Muffins freeze well and thaw quickly.

Applesauce French Toast

Applesauce French Toast

Prep time: 5 minutes
Cooking time: 10 minutes
Yield: 6 servings
Serving Size 1 slice

Ingredients
2 eggs
1⁄2 cup non-fat or 1% milk
1 teaspoon ground cinnamon
2 teaspoons white sugar
1⁄2 teaspoon vanilla
1⁄4 cup unsweetened applesauce
6 slices whole wheat bread

Directions

1. In a large mixing bowl, combine eggs, milk, cinnamon, sugar, vanilla and applesauce. Mix well.
2. Soak bread one slice at a time until mixture is slightly absorbed.
3. Lightly spray or oil a skillet or griddle. Cook over medium heat until golden brown on both sides.
4. Serve hot.
5. Refrigerate leftovers within 2 hours.

Notes

• To use sweetened applesauce, remove about 3/4 teaspoon of sugar from the measured amount.
• Top with applesauce, fresh fruit or yogurt.