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.

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.

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.

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.

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.

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.

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.

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.

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.