Mixed-Fruit Smoothie

1 medium-size peach or fresh or frozen berries or other fruit 

1 medium-size banana
1 cup nonfat or low-fat fruit-flavored yogurt
1 cup ice

May add one scoop protein powder if desired

1. Peel and slice the fruit
2. Place the yogurt in the blender first.  Then place the fruit, (powder) and ice in a blender or food processor
and blend until smooth, about 3 minutes. Turn the blender or processor off. Stir with a wooden spoon to make sure the fruit is completely blended. Pour into tall glasses and serve.

Per serving: Calories: 150-200; Total Fat: 1-2g; Saturated Fat: 1-2 g; Sodium: 40-60 milligrams; Cholesterol: 3-5 milligrams. 

Cinnamon French Toast

1/4 cup skim milk
1/4 cup fat-free egg substitute
1 tsp canola or olive oil
1/2 tsp vanilla
1/4 tsp ground cinnamon
8 slices whole grain bread

DIRECTIONS: In a 9″x13″ baking dish, mix the milk, eggs, oil, vanilla and cinnamon.  Add the bread to the mixture coating both sides.  Coat the griddle or large non-stick frying pan with non-stick spray.  Place over medium heat until hot. Transfer the bread to the pan, 1-2 slices at a time.  Brown on both sides. Makes 4 servings.

Nutrition Facts: Amount Per Serving: Calories 200,  Fat 3-4g, Cholesterol 1mg, Sodium 250mg.

Low-Fat Blueberry Muffins

2 cups whole wheat pastry flour
1 tsp. Baking soda
1 1/4 cup  Buttermilk
2  Egg whites, lightly beaten  (organic free-range eggs recommended)
1/2 cup  Honey
1/3 cup canola oil
1 cup  Blueberries (fresh or frozen)

DIRECTIONS: Sift the flour and baking soda together.  In a separate bowl, whisk the next 4 ingredients together until creamy, then stir in the blueberries. Form a well in the center of the dry ingredients and pour in the wet. Fold together until the batter is moistened and still somewhat lumpy. Pour into greased muffin tins and bake in a preheated 350F oven for 25-30 minutes.

Nutrition Facts: Servings: 12, Calories 175, Fat 6g, Cholesterol 1 mg, Carbohydrates 30g (2 exchanges), Sodium 100mg

Whole Wheat Veggie Pizza Dough

1 package active dry yeast
1 cup warm water
1 teaspoon sugar
1 teaspoon salt
2 tablespoons canola or olive oil
1 c. whole wheat flour
1 1/2 c. unbleached naturally white flour

DIRECTIONS: Dissolve yeast in warm water. Stir in remaining ingredients; beat vigorously 20 strokes.  Let rest about 10 minutes.  Spray bottom of a pizza pan or cookie sheet with vegetable cooking spray and spread with pizza dough. Top with pizza sauce (8 oz. jar) or make your own pizza sauce using 8 oz. tomato sauce, 2 tsp. Oregano leaves, 1 tsp. salt, 1/8 tsp. minced garlic and 1/8 tsp. pepper.

*Add any veggies you like – broccoli, spinach, artichokes, peppers, mushrooms, olives, fresh tomatoes are tasty toppings.  Be creative!!! This is a great way for your family to get their daily servings of vegetables. Have the kids help.
*Top with 8 oz. shredded low fat mozzarella cheese and bake at 425 degrees for 20 minutes or until cheese is light brown.

Easy Salmon Dinner

1-1 1/2  lb. fresh or frozen Salmon fillets
Bottle of Lemon-Dill marinade (lemon juice and dill mixture)
1 box quick cooking wild rice
Fresh vegetables like green beans, broccoli, cauliflower, etc.

DIRECTIONS: Cut salmon in to 4 pieces and brush with marinade.   Grill or broil salmon until cooked, usually 10 – 15 minutes.  While salmon is cooking, make wild rice and steam the vegetables.   This entire meal should take no more that 20 – 25 minutes to prepare and is filled with great nutrition!   Serves 4

Copyright © Nutrition Beginnings