Green Smoothie
Posted OnOctober 21, 2025 byIngredients 1 cup kale or spinach 1 banana, medium 1 cup low-fat milk 1 cup plain yogurt 1 apple, medium (cored and sliced) 1 cup frozen fruit Instructions In a blender, blend the kale or spinach and milk. Add in the rest of the ingredients, blending after each item. Serve cold.Read More…
Pumpkin Muffins
Posted OnOctober 21, 2025 byIngredients ½ cup whole wheat flour ¾ cups all-purpose flour ½ cup light brown sugar, packed ¼ cup white sugar ½ teaspoon baking powder ¼ teaspoon baking soda 1 teaspoon ground cinnamon ¼ teaspoon ground nutmeg ¼ teaspoon salt 2 large eggs ½ (15-ounce) can pure pumpkin puree ½ cup plain yogurt ¼ cup canola…Read More…
Fruit Tarts
Posted OnOctober 21, 2025 byIngredients 6 slices whole wheat sandwich bread 4 ounces reduced-fat cream cheese, at room temperature 1 1/2 Tablespoons skim milk 2 Tablespoons honey 1/4 teaspoon vanilla extract 2 cups cut-up fresh fruit Optional Ingredients Materials Cutting board Fork Sharp knife Medium mixing bowl Measuring spoons Small mixing bowl Measuring cups Heavy skillet Baking sheet Rolling…Read More…
Mini-Pizzas
Posted OnOctober 21, 2025 byIngredients 1 medium red or green bell pepper 8 ounces button mushrooms 1 large tomato 1 (4-ounce) chunk part-skim mozzarella cheese 6 whole grain English muffins 1 Tablespoon canola oil ½ teaspoon dried oregano ½ teaspoon dried basil 1 (8-ounce) can tomato sauce, no salt added Optional Ingredients 12 (2-inch-diameter) turkey Pepperoni slices Materials Baking…Read More…
Avocado and Tomato Sandwich
Posted OnOctober 2, 2025 byIngredients 8 slices whole grain bread 4 slices low-fat cheese 2 tomatoes 1 avocado Lettuce Salt and pepper to taste 1 teaspoon olive oil (optional) Instructions Toast bread. Layer with tomato, avocado, lettuce, and cheese. Season and drizzle with oil.Read More…
Kale Slaw
Posted OnOctober 2, 2025 byIngredients 6 kale leaves 1 garlic clove 2 tablespoons lemon juice 2 tablespoons olive oil Parmesan cheese (optional) Instructions Chop kale. Mix dressing ingredients. Toss kale with dressing. Add Parmesan (optional).Read More…
Fruit Smoothie
Posted OnOctober 2, 2025 byIngredients 2 bananas 2 cups peaches or strawberries 2 cups vanilla yogurt 1 cup fruit juice Instructions Add all ingredients to a blender. Blend on high until smooth.Read More…
Fruit and Yogurt Parfait
Posted OnOctober 2, 2025 byIngredients 2 cups yogurt 1 cup banana ½ cup blueberries ½ cup strawberries or other fruit ½ cup granola Instructions Spoon yogurt into 4 tall glasses. Top each with fruit. Sprinkle with granola.Read More…
Personal Pizza
Posted OnOctober 2, 2025 byIngredients 4 6-inch whole wheat tortillas, pita bread or English muffins 1 can tomato sauce 1 medium onion 1 cup shredded mozzarella 1 cup chopped vegetables (optional) Instructions Preheat oven to 350ºF. Spread sauce on tortillas. Top with cheese and vegetables. Bake for 10 minutes until cheese is melted.Read More…
Veggie & Rice Stir-Fry
Posted OnNovember 10, 2021 byIngredients 1 cup brown rice ½ pound broccoli 2 medium celery stalks 1 medium carrot 1 small jalapeño or other chili pepper 1 clove garlic 6 ounces boneless chicken pieces or firm tofu ¼ cup low-sodium soy sauce 1 Tablespoon brown sugar 1 Tablespoon cornstarch 2 Tablespoons canola oil ½ teaspoon ground ginger Optional Ingredients…Read More…