Wake-Up Smoothie

Wake-Up Smoothie

WebMD Recipe from EatingWell.com

With a stash of berries in your freezer, you can jump-start your day with this nutritious, tasty smoothie in just minutes. It provides vitamin C, fiber, potassium and soy protein.

Ingredients

Prep: 5 minutes | Total Time: 5 minutes

• 1 1/4 cups  orange juice, preferably calcium-fortified
• 1 banana
• 1 1/4 cups frozen berries such as raspberries, blackberries, blueberries and/or strawberries
• 1/2 cup  low-fat silken tofu or low-fat plain yogurt
• 1 tablespoon  sugar or sugar-substitute, optional

Instructions

Combine orange juice, banana, berries, tofu (or yogurt) and sugar (or sugar substitute), if using, in a blender; cover and blend until creamy. Serve immediately.

Reviewed July 16, 2012

From www.eatingwell.com with permission. © 2011-2012 Eating Well Inc.
For more recipes go to EatingWell.com

Banana Almond Pancakes with Fruit

Ingredients
2 bananas
1 egg
1-2 Tbs almond butter
fresh blueberries
1/4 cup walnuts, chopped
1 tsp. coconut oil

Instructions
Mash bananas in a bowl.
Add the egg and almond butter, and whisk until well blended.Heat a large non-stick skillet over medium heat along with a small pat of coconut oil.
Pour small discs of batter onto the hot pan (around 3-4″ around). They’ll be easier to flip if you keep them from the edges of the pan.
Add blueberries and walnuts as the pancakes cook on one side. Flip when batter loses its “tackiness” around the edges.
Cook other side slowly over medium heat until fully cooked.
Reapply oil to the pan after each round of pancakes.

Grilled Pineapple Pancakes with Blueberry Syrup and Toasted Coconut

by Jennifer Burns, Gossner Foods
•1/2 cups all-purpose flour
•3 1/2 teaspoons baking powder
•1 teaspoon salt
•1 tablespoon white sugar
•1 1/4 cups Gossner Milk
•1 egg
•3 tablespoons Gossner Butter, melted
•1/2 pineapple, sliced (approx 1/8”)
•1 cup blueberries
•1 cup syrup
•1/4 cup coconut flakes, toasted
•1/4 cup slivered almonds, toasted
In a large bowl, sift together the flour, baking powder, salt and sugar. Make a well in the center and pour in the milk, egg and melted butter; mix until smooth.

Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Place a ring of pineapple in the batter circles. Brown on both sides and serve hot.

In a small saucepan, heat the blueberries and syrup. In a dry frying pan, toast the coconut and almonds over low heat for 5-8 minutes or until slightly golden brown. Top each pancake with syrup, toasted coconut and almonds. Serve immediately.

Fat-Burning Choco-Fruity Smoothie

Fat-Burning Choco-Fruity Smoothie

Does your body tend to store excess fat on your bottom? With ingredients like chitosan and whey protein, that helps your body build lean muscle mass and burn fat, you can kick that butt fat to the curb.         

Added to Recipes on Wed 04/25/2012

Ingredients
1 scoop whey protein
1000 mg of chitosan
1 cup water
4-5 ice cubes
1/2 banana
1 handful of frozen blueberries
1/2 pack milled flaxseed
1 tsp unsweetened cocoa

Directions
Combine ingredients in blender and enjoy!
Dr Oz

Toddler Smoothie ~ from the Drs.

Toddler Smoothie

If your child is having difficulty gaining weight, try giving him or her Dr. Sears' Toddler Smoothie between meals. It's packed with vitamins, healthy fats and calories for the little one who can't seem to keep weight on.

Dr. Sears' Toddler Smoothie
• 1/2 cup plain Greek yogurt, made with whole milk • 1/2 cup toddler formula • Strawberries and blueberries to taste
Use frozen fruit or add a few ice cubes for "frozen icy" texture. For a more smooth consistency, use non-frozen fruit and add a little extra milk.• Experiment with various frozen fruits, such as papaya, mango, pineapple, banana

For children with average or slow metabolisms, you can make this smoothie with non-fat yogurt and skim milk. The goal is to put as much fruit as your child likes!

• Try more great smoothie recipes!

Blueberry Coffee Cake

Blueberry Coffee Cake

By The Food Gal WebMD Recipe from Foodily.com

When life gives you an extra cup of sour cream, what to do? Why, make sugary, wonderful blueberry coffee cake, of course.

OK, so that’s my logic when I had leftover sour cream in the fridge from making another dish. After all, why let all that creamy lusciousness go to waste? With the addition of a little cake flour, plus a nifty trick where you create a poofy rising agent from mixing the sour cream with the baking soda, this recipe creates a sweet treat with a tender, moist, and very soft crumb. It’s from “Baking by Flavor” (John Wiley & Sons) by baking specialist Lisa Yockelson.

Yes, there’s quite a bit of granulated and brown sugar in the topping. But hey, it wouldn’t be coffee cake without it. Plus, this cake has a cup of fresh blueberries strewn throughout. With blueberries so rich in antioxidants, you can tell yourself this cake actually might be just a tiny bit good for you. That’s my logic, and I’m sticking to it.

Ingredients

Nonstick cooking spray, for preparing baking pan

For cinnamon and sugar topping:

¼ cup granulated sugar
¼ cup firmly packed light brown sugar, sieved if lumpy
2 teaspoons ground cinnamon

For cake batter:

1 cup thick, cultured sour cream
½ teaspoon baking soda
1 ½ cups plus 2 tablespoons un-sifted bleached all-purpose flour
¼ cup un-sifted bleached cake flour
¾ teaspoon baking powder
¼ teaspoon salt
½ teaspoon ground cinnamon
½ teaspoon freshly grated nutmeg
1 cup fresh blueberries
1 stick of unsalted butter, softened
1 cup superfine sugar
2 large eggs
2 teaspoons pure vanilla extract

Instructions

Preheat oven to 350 degrees. Film the inside of a 9-by-9-by-2-inch baking pan with nonstick cooking spray; set aside.

In a small mixing bowl, thoroughly combine granulated sugar, light brown sugar, and cinnamon; set aside.

Combine sour cream and baking soda in a medium-size mixing bowl. The mixture will swell and puff a bit as it stands.

Sift flours, baking powder, salt, cinnamon, and nutmeg onto a sheet of waxed paper. In a small mixing bowl, thoroughly toss blueberries with 1 ½ teaspoons of sifted mixture. The blueberries must be well coated with the flour mixture, so that they remain suspended in the cake batter.

Cream butter in large bowl of a freestanding electric mixer on moderately low speed for 2 minutes. Add superfine sugar and beat 1 to 2 minutes. Beat in eggs, one at a time, blending well after each addition. Mix in vanilla extract.

On low speed, add half of sifted ingredients, the sour cream-baking soda blend, then the remaining sifted mixture. Scrape down the sides of the mixing bowl frequently with a rubber spatula to keep the batter even-textured. The batter will be moderately thick. Fold in blueberries.

Scrape batter into prepared baking pan. Smooth over the top with a rubber spatula or flexible palette knife. Sprinkle topping evenly over surface of batter.

Bake cake in preheated oven for 35 minutes, or until set and a wooden pick inserted in the cake withdraws clean. Cool cake in pan on a rack for at least 20 minutes before cutting into squares for serving. Serve cake warm or at room temperature. 

Total Servings: 16

Nutritional Information Per Serving: Calories: 221, Carbohydrates: 31.8g, Cholesterol: 48mg, Fat: 9.6g, Saturated Fat: 4.9g, Fiber: 1.2g, Sodium: 132mg, Protein: 2.9g
http://www.webmd.com/food-recipes/blueberry-coffee-cake?ecd=wnl_dab_032812

Cinnamon Vanilla Berry Water

Cinnamon Vanilla Berry Water

Ingredients:

300mL cold water (The use of soft water is preferable, i.e. low in calcium and

minerals, as any water high in calcium can increase the rate of oxidation of the

ingredients, thus altering the flavor and the aroma. Therefore, it would be good to

use water typically to make green tea or sake in the Japanese tradition.)

20g dried or fresh blueberry

20g dried or fresh cranberry
3 sticks of vanilla
1 cinnamon stick
2-3g of brown sugar (optional)

Procedure:

Put all ingredients together in a pan. Dr./Chef recommends using a pan that

allows just enough space for the combined ingredients for evaporation, for
example, a small 400mL capacity pot. If you are using dried berries, it is
preferable to let them sit in water a few hours prior. If you are using fresh berries,
this is not necessary. Bring to a boil and then turn the heat off, leaving it above
the stovetop range, and cover it. Keep covered for at least 30 minutes to trap the

aromatic and gustatory elements. Strain the water and let cool. Conserve in the

refrigerator at approximately 46°-47° F.

Serve no more than 40-50mL in each glass.

It’s preferable to have “seconds” of this quantity various times than to pour a

glass surpassing this quantity.http://thedoctorstv.com/files/Cinnamon_Vanilla_Berry_Water_R.pdf

Yogurt with Fruit, Wheat Germ, Nuts & Seeds

1 cup fat-free vanilla yogurt
1/2 chopped apple (pear)
1/2 banana
1/2 cup berries (or oranges, grapefruite, peach, raisins, papaya, dates, figs, or prunes)
2 Tbls wheat germ
1 Tbls sunflower seeds
1 Tbls chopped walnuts

Mix all together & eat,

From Joy's Feel Good diet book: 4 - Step program for Mood

Frozen Pudding Pops

Blueberry-Lemon Cheesecake pudding pops

1 (1-ounce) box sugar-free cheesecake instant pudding mix
1 3/4 cups half-and-half
1 teaspoon lemon zest
1 cup blueberries

In a blender, mix cheesecake pudding mix & half-and-half until smooth. Add in lemon zest and blueberries and pulse a couple times to break up the blueberries. Spoon into molds & freeze.

~Our Best Bites~ Each makes about 8

Blueberry Frozen Yogurt

Blueberry Frozen Yogurt

Crazy easy and very delicious! Adapted from WebMD

Ingredients:

1 lb of frozen fruit - blueberries, blackberries, strawberries, peaches, mangoes. You can do a single flavor or combine them.
1/2 cup honey or a combination of honey and a healthy sweetener like agave, xylitol, etc.
1 cup of non-fat Greek yogurt
1tsp lemon juice
1 tsp lemon zest
1 tsp vanilla
Pinch of salt
A little milk if needed to get the right consistency

Directions
The fruit into a food processor (with a blender, you'll have to do a couple of scrape downs).
Pulse the food processor until the fruit is finely chopped
Add the yogurt, honey, lemon juice and zest, vanilla and salt
Process until smooth. You can add more sweetener to taste. If the frozen yogurt is too thick, add a splash of milk until you get the desired consistency.

Raspberriessss Tips - Berry Trifle

Raspberriessss
Last year I was given some raspberry starts today I picked my first raspberry. I must say it was delish!
Now I shall compile tips on growing them & recipes....

From Fine Gardening:
Raspberries are not just another tasty berry; they are loaded with healthful attributes. They're high in fiber and contain vitamin A, folate, antioxidants, and numerous minerals; the juice contains vitamin C; and those sometimes-annoying little seeds contain vitamin E. And, of course, if you have a raspberry patch, you have endless dessert possibilities.

The key elements to raspberry success are careful selection of plant type, a good solid trellising system, and husbandry techniques that match the needs of the plant. Once everything is in place, your raspberry patch will provide you with many years of satisfaction.

Pruning for a long harvest season (I will need to do this)

The smooth green 1-year-old canes and the rougher brown 2-year-old canes are easy to tell apart. Each spring, 1-year-old canes are trimmed back to below the fruiting area, and 2-year-old canes are removed completely.

The main purpose of pruning is to get rid of older canes in favor of newer canes that will produce fruit. In late summer, some of your newly planted canes will begin to fruit at the top of the cane and continue into the fall. In the early spring of the following year, while the plants are still dormant, it's time to prune these now 1-year-old canes, and here is where we do something special.

The common method of pruning everbearing raspberries is simply to cut all of the canes down to about 1 inch from the ground. Though it's an easy way to go, this method eliminates the July crop. Fruiting doesn't begin until early fall, the reason some raspberry growers call everbearing raspberries "fall bearing." (This method is useful, however, if a disease has developed in your patch.)

Instead, the first spring, we cut the 1-year-old canes back to below the fruiting area, level with the top support wire. These shortened canes begin fruiting in July. In the meantime, leafy new canes, called primocanes, grow rapidly up from between the old canes. These new canes will flower and fruit later in the summer. We thin them out and clear away those suckers that popped up around the patch. The following spring, we remove the 2-year-old canes completely to make room for new growth, cutting them off at the ground, and we trim back the 1-year-old canes. We usually top-dress our raspberry patch with well-rotted manure and berry fertilizer in early spring. You can also prune summer-fruiting varieties using this method.

OH THE RECIPE!
Recipe: Berry Trifle
by Darlene White
Berry Trifle
10 generous servings, or 16 smaller ones

This summer party dessert looks spectacular in a traditional 12-cup trifle bowl. You can also make it with just raspberries.

Custard:
2 cups milk
3/4 cup sugar
1/2 cup flour
2 egg yolks
1 Tbs. butter
2 tsp. vanilla
2 cups whipping cream

Fruit:
1 pint raspberries
1 pint blueberries
1 pint strawberries
2 Tbs. confectioner’s sugar
2 Tbs. sherry or orange juice

Cake:
3 oz. package lady fingers
Half a 9 oz. angelfood cake
1/4 cup sherry or orange juice

To make the custard: Scald the milk in a heavy pot. Mix the sugar and flour together, and place in the top of a double boiler over hot water. Whisk in the scalded milk, then quickly whisk in the egg yolks. Cook, stirring, until the mixture becomes thick enough to coat the back of a spoon. Remove from the heat and whisk in the butter and vanilla. Pour the custard into a bowl and cover with plastic wrap or waxed paper to prevent a skin from forming on top. Refrigerate until cool.

Line a traditional 12-cup glass trifle bowl with lady fingers and fill with custard and fruit for a spectacular Berry Trifle. Photo/Illustration: Scptt Phillips

Reserve a few whole berries to decorate the top. Place the rest of the raspberries and blueberries in a bowl. Slice the strawberries and add them to the bowl. Add the sugar and the 2 Tbs. sherry. Let the mixture steep 30 to 45 minutes to allow some of the fruit juices to be drawn out.

Whip the cream and mix a third of it into the custard; reserve the rest.

To assemble the trifle: Place 1 cup of the fruit mixture in the bottom of a 12-cup glass trifle bowl. Arrange the ladyfingers around the outer sides of the bowl. Top the ladyfingers with berries. Spoon half the custard mixture into the center of the bowl. Cut a couple of slices of angelfood cake into pieces and scatter them on top of the custard, then drizzle half the sherry on it, and top with the remaining fruit. Cover the fruit with slices of angelfood cake and drizzle it with the remaining sherry. Add the remaining custard to the dish, then spread the rest of the whipped cream evenly over the top.

Garnish the trifle with the reserved berries and mint or other edible leaves. Cover lightly with plastic wrap and refrigerate for several hours to allow the flavors to meld.
260 cal, 14g fat, 100mg sodium, 2g fiber; small serving

Fit-as-a-fiddle Berry Pancakes

(From: The SleepOver Cookbook, By Hallie Warshaw)
I recomend this recipe me & my husband plan to make this again.

Ingredients:
1/2 Cup Whole-Wheat Flour
1/2 Cup unbleached all-purpose flour
1 tablespoon granulated sugar
1 teaspoon baking powder
1 teaspoon cinnamon
1 egg
1 Cup nonfat milk
1/2 teaspoon vanilla extract
1 tablespoon vegetable oil
2 tablespoons orange juice
1/2 cup fresh blueberries or frozen blueberries (thawed)

Maple syrup or applesauce
Vegetable cooking spray

Directions:
In a large Mixing bowl whisk flours, sugar, baking powder and cinnamon (dry ingredience). Form a well in the middle. Set aside.
In a small mixing bowl, whisk egg until foamy.
Add the milk, vanilla & oil, and mix to combine.
Gently pour the liquid mixture into the well of the dry ingredients and mix until just blended.
Add the Orange Juice & mix to Combine.
Gently stir in blueberries
Using 1/2c measure, pour the batter into the center of a lightly sprayed medium sized frying pan.
Cook for approximatly 3 min. or until underside becomes golden brown.
Using a spatula flip pancake over & continue to cook until otherside is golden.

Serve with butter, maple syrup, applesauce, powder sugar or anything you love on pancakes.

Take-a-Break Snack Mix

Serves: 10; 1/2 cup per serving
Ingredients:

Cooking spray
¼ cup sliced almonds
1 tablespoon light brown sugar
2 teaspoons water
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
2 cups whole-grain oat cereal with yogurt-flavored coating
2 cups whole-grain wheat and bran flakes with raisins
1/2 cup dried unsweetened cranberries
1/2 cup dried unsweetened blueberries

Cooking Instructions:
Put a piece of aluminum foil about 12 inches square on a platter or baking sheet. Lightly spray with cooking spray. Set aside.

In a small nonstick skillet, dry-roast the almonds over medium heat for 2 to 3 minutes, or until lightly golden brown, stirring occasionally.

Stir in the brown sugar, water, cinnamon, and nutmeg. Cook for 1 to 2 minutes, or until the liquid has evaporated and the almonds are coated with the mixture, stirring constantly. Transfer to the foil. Let cool completely, 15 to 20 minutes.

Meanwhile, in a medium bowl, stir together the remaining ingredients.

Add the cooled almonds to the cereal mixture, stirring to combine. Store in an airtight container for up to 7 days.

Cook's Tip: Whether your schedule is go-go-go or hurry-up-and-wait, you’ll be glad you packed these tasty tidbits for healthy snacking. For variety, substitute different nutrient-dense dried fruits, such as cherries, apricots, and plums, for the cranberries and blueberries. Cut them into 1/4- to 1/2-inch pieces before adding them to the cereal mixture.

Calories Per Serving 139
Total Fat2.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 0 mg
Sodium 124 mg
Carbohydrates 28 g
Fiber4 g; Sugar 15 g
Protein 2 g

This recipe is brought to you by the American Heart Association’s Food Certification Program. Recipe copyright © 2008 American Heart Association. For more information heart-healthy grocery shopping, visit heartcheckmark.org.

quinoa breakfast bars with blueberries

Quinoa Breakfast Bars with Blueberries
By The Gluten Free Goddess
WebMD Recipe from Foodily.com

These cereal bars are pleasantly moist and chewy, much like an old-fashioned oatmeal bar. And the best part? They freeze well for an easy grab-and-go gluten-free breakfast. You supply the no-whip caramel soy latte.

Ingredients:
1 cup quinoa flakes
1/2 cup sorghum flour
1/2 cup buckwheat flour
1/4 cup gluten-free cornmeal
1/4 cup tapioca starch or potato starch
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
3/4 teaspoon fine sea salt
1 1/4 teaspoon xanthan gum
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 cup light brown sugar
1/3 cup light olive oil
2 eggs, beaten; or Ener-G Egg Replacer for 2 eggs (equals 1/4 cup liquid)
1/2 cup rice, hemp or nut milk
1/4 teaspoon mild rice vinegar
1 tablespoon bourbon vanilla extract
1 cup blueberries

Instructions:
Preheat the oven to 350 degrees F. Line a 9-inch square cake pan with greased parchment.

Whisk together these dry ingredients:

1 cup quinoa flakes
1/2 cup sorghum flour
1/2 cup buckwheat flour
1/4 cup gluten-free cornmeal
1/4 cup tapioca starch or potato starch
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
3/4 teaspoon fine sea salt
1 1/4 teaspoon xanthan gum
1 teaspoon organic ground cinnamon
1/4 teaspoon ground nutmeg

Add in and mix:

1 cup brown sugar
1/3 cup light olive oil
2 eggs, beaten; or Ener-G Egg Replacer for 2 eggs (equals 1/4 cup liquid)
1/2 cup rice, hemp or nut milk
1/4 teaspoon mild rice vinegar
1 tablespoon bourbon vanilla extract

Beat until smooth. The batter will be thick and sticky.

Add in:

1 cup blueberries

Stir to distribute.

Plop the batter into the cake pan and using a rubber spatula (or oiled fingers) press the batter into the corners and smooth the top.

Bake in the center of the preheated oven for 35 to 40 minutes or so, until firm. The edges will be golden, the center should be firm to the touch.

Cool the pan on a wire rack.

Total Servings: 15

Nutritional Information Per Serving
Calories: 186
Carbohydrates: 24.9g
Cholesterol: 0mg
Fat: 6.6g
Saturated Fat: 0.9g
Fiber: 1.6g
Sodium: 142mg
Protein: 5.8g

Mixed-Berry Pretzel Tart

Mixed-Berry Pretzel Tart

YIELD: Serves 12
COOK TIME: 8 MINUTES PREP TIME: 20 MINUTES CHILL: 5 HOURS
COST PER SERVING:$1.49
COURSE: Desserts

Ingredients:
Crust
2 cups crushed pretzels
3 tablespoons sugar
12 tablespoons (1 1/2 sticks) unsalted butter, melted

Filling
8 ounces cream cheese
3/4 cup plus
1 tablespoon sugar
7 ounces plain Greek yogurt (not fat-free)
2 teaspoons vanilla extract
2 3-oz. packages strawberry gelatin
1 16-oz. package frozen unsweetened sliced strawberries
1 16-oz. package frozen unsweetened blueberries
3/4 cup heavy cream

Preparation
1. Make crust: Preheat oven to 400ºF; mist a 9-by-13-inch baking pan with cooking spray. Place crushed pretzels in bowl of a food processor. Add sugar and melted butter and pulse to combine. Press pretzel mixture into baking dish and bake for 8 minutes. Transfer to a wire rack and allow to cool completely, about 20 minutes.
2. Make filling: Using an electric mixer on medium speed, beat cream cheese with 3/4 cup sugar until well blended, about 2 minutes. Fold in yogurt and vanilla. Spread over cooled pretzel crust, cover with plastic wrap and chill for at least 2 hours.
3. In a large bowl, dissolve both packages of gelatin in 2 cups boiling water. Let cool until mixture begins to get syrupy, about 15 minutes. Stir in strawberries and blueberries and pour over cream cheese layer. Chill until firm, 2 to 3 hours.
4. Whip cream until soft peaks form. Add remaining 1 Tbsp. sugar and continue whipping until stiff peaks form. Cut tart into squares and serve with whipped cream.

All You JUNE 2010

Orange-Scented Cornmeal Cake With Fresh Berries

Orange-Scented Cornmeal Cake With Fresh Berries
Ingredients

For the cake:
3/4 cup whole-grain pastry flour
1/4 cup cornmeal
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1/3 cup + 1 tablespoon sugar, divided
3 tablespoons extra-virgin olive oil
1/2 cup plain fat-free yogurt
2 large eggs
1 tablespoon grated orange peel
2 tablespoons orange juice
1/4 teaspoon ground cinnamon

For the berry sauce:
1 cup blackberries
1 cup blueberries
1 cup raspberries
1 tablespoon sugar
1 tablespoon orange juice

Preparation

To make the cake: Preheat the oven to 350°F. Coat a 9-inch springform pan with cooking spray.

In a small bowl, combine the four, cornmeal, baking powder, baking soda and salt.

In a large bowl, combine 1/3 cup of sugar and the oil. Using an electric mixer on high speed, beat for 2 minutes. Add the yogurt, eggs, orange peel, and orange juice. Beat for 1 minute. Add the dry ingredients and beat until blended. Pour the batter into the prepared pan.

In a small bowl, combine the remaining 1 tablespoon sugar and the cinnamon. Sprinkle over the batter. Bake for 20 to 25 minutes, or until a wooden toothpick inserted in the center comes out clean. Transfer to a wire rack and let cool.

To make the berries: In a food processor or blender, puree 3/4 cup of the blackberries, the sugar, and the orange juice until smooth. Strain the puree through a sieve into a small bowl; discard the seeds. Cut the cake into wedges. Spoon the berry sauce over the wedges and sprinkle with the blueberries, raspberries, and remaining blackberries.

Note: When you use an electric mixer to beat citrus peel into a batter, a lot of the peel can cling to the beaters. Be sure to scrape any peel from the beaters back into the batter.

Makes 8 servings

Per serving: 189 calories, 30g carbohydrates, 4g protein, 7g total fat, 55mg cholesterol, 3g dietary fiber, 200mg sodium

Fruited Yogurt

Fruited Yogurt
Makes 3 cups.

2 cups all natural yogurt (or substitute soy yogurt)
1 cup fresh or frozen berries
1 tablespoon agave nectar (optional)

While fresh berries are wonderful, we like using frozen ones for this dish because they create more juice as they thaw and turn the yogurt a wonderful pink color. Stir the fruit into the yogurt and sweeten to taste. Try this with blueberries, blackberries, or a combination—or serve over other fresh fruit and top with granola.

Healthified Triple-Berry Mini CheeseCakes

Healthified Triple-Berry Mini Cheesecakes

Always read labels to make sure each recipe ingredient is gluten free. Products and ingredient sources can change.
Do-Ahead
Make these cheesecakes (without the Topping) up to 1 month ahead of time and freeze in a labeled airtight container. About 3 hours before serving, place covered cheesecakes in refrigerator to thaw. Add the Topping just before serving.

Imagine these berry cheesecakes on your next dessert tray! Showstoppers this easy are what everyone needs. From eatbetteramerica.
Prep Time:20 min
Start to Finish:4 hr 45 min
makes:12 servings

Crust
1 1/2 cups Cinnamon Chex® or Chocolate Chex® cereal, crushed to 1 cup
2 tablespoons sugar
2 tablespoons butter or margarine, melted
Filling
1 package (8 oz) 1/3-less-fat cream cheese (Neufchâtel), softened
1/3 cup sugar
1 egg
2 containers (6 oz each) Yoplait® Original 99% Fat Free strawberry yogurt
2 teaspoons cornstarch
Topping
2 cups fresh berries (such as sliced strawberries, raspberries and/or blueberries)
1/4 cup semisweet chocolate chips
1. Heat oven to 300ºF. Line 12 regular-size muffin cups with paper baking cups.
2. In medium bowl, mix crust ingredients. Press about 1 tablespoon crust mixture into bottom of each lined muffin cup.
3. In medium bowl, beat cream cheese with electric mixer on medium speed until smooth. Add 1/3 cup sugar and the egg. Beat on medium speed about 2 minutes or until smooth. Add yogurt and cornstarch. Beat on low speed until smooth. Spoon about 3 tablespoons batter into each muffin cup.
4. Bake 20 to 25 minutes or until edges are firm and center is jiggly. Turn off oven; cool in oven 30 minutes with door closed. Remove from oven to cooling rack; cool at room temperature 30 minutes. Cover; refrigerate at least 3 hours. Remove from muffin pans.
5. Top cheesecakes with fresh fruit. In small microwavable bowl, microwave chocolate chips uncovered on High 30 to 60 seconds, stirring every 15 seconds, until melted and smooth. Drizzle over fruit.

Healthified Blueberry-Orange Muffins - butternut squash

Healthified Blueberry-Orange Muffins

70% less total fat • 300% more dietary fiber than the original recipe—see the comparison. Butternut squash takes the place of some of the cooking oil in these hearty muffins. You can substitute canned pumpkin for the squash, if desired.

Prep Time:20 min
Start to Finish:40 min
makes:12 muffins

Nonstick cooking spray
3/4 cup buckwheat flour
2/3 cup Gold Medal® whole wheat flour
2/3 cup Gold Medal® all-purpose flour
1/4 cup sugar
1 1/2 teaspoons baking powder
1 teaspoon ground cinnamon
1/2 teaspoon baking soda
1/2 teaspoon salt
2 eggs, lightly beaten
1 cup mashed cooked butternut squash*
1/2 cup fat-free milk
1/2 teaspoon finely shredded orange peel
1/4 cup orange juice
2 tablespoons cooking oil
3/4 cup fresh blueberries or 3/4 cup Cascadian Farm® frozen organic blueberries (do not thaw)
1 to 2 tablespoons rolled oats

1. Preheat oven to 400°F. Coat twelve 2 1/2-inch muffin cups with cooking spray or line with paper bake cups. If using paper bake cups, coat insides of paper cups with cooking spray; set pan aside. In a large bowl, combine the buckwheat flour, whole wheat flour, all-purpose flour, sugar, baking powder, cinnamon, baking soda, and salt. Make a well in the center of flour mixture; set aside.
2. In a medium bowl, combine the eggs, squash, milk, orange peel, orange juice, and oil. Add the egg mixture all at once to the four mixture. Stir just until moistened (batter should be lumpy). Fold in blueberries.
3. Spoon batter into the prepared muffin cups, filling each almost full. Sprinkle with oats. Bake for 17 to 20 minutes or until a wooden toothpick inserted in centers comes out clean. Cool in muffin cups on a wire rack for 5 minutes. Remove from muffin cups; serve warm.
4. *Tip: You may substitute frozen squash in place of fresh butternut squash. Prepare 1 package (10 oz) of Cascadian Farm® frozen winter squash according to package directions. Use 1 cup squash for recipe. Save remaining squash for another use.

Nutritional Information

1 muffin: Calories 140 (Calories from Fat 30); Total Fat 3 1/2g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 35mg; Sodium 200mg; Total Carbohydrate 24g (Dietary Fiber 3g, Sugars 6g); Protein 4g Percent Daily Value*: Vitamin A 40%; Vitamin C 10%; Calcium 4%; Iron 8% Exchanges: 1 1/2 Starch; 0 Other Carbohydrate; 0 Vegetable; 1/2 Fat Carbohydrate Choices: 1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

Staying in the Sweet Zone: Healthy Desserts

Staying in the Sweet Zone: Healthy Desserts
By Diane Feen Glee Contributor
Updated: Sunday, October 29, 2006

Stella's Berry-Layered Ricotta
1 cup low-fat ricotta cheese
1 handful of assorted berries
1 tsp. raw honey
1 tbsp. slivered almonds
First, layer ricotta approximately 1 inch in a small bowl. Then layer with half of the berries. Repeat steps one and two and top with honey and almonds.

Whole-Wheat Carob Bars
1 cup whole-wheat flour
1 tsp. baking powder
1/2 tsp. butter
1 tsp. vanilla extract
1/2 cup honey
4 tbsp. carob powder
2 tbsp. cocoa powder
1 egg, beaten well
Melt butter in small saucepan over low heat. Add honey and slowly sift in the carob and cocoa powders. Use a wire whisk and blend in the vanilla and egg. Sift the flour and baking powder into the saucepan. Pour into a greased, square pan and bake for 35-40 minutes.

Carob Smoothie
1 cup low-fat milk or milk substitute
1 tbsp. honey
1 tsp. vanilla extract
Crushed ice
Process all ingredients in blender and serve.