Recipes: Desserts and Beverages

Quick Strawberry Oatmeal Breakfast Smoothie
• ½ cup rolled oats
• 1 tsp chia seeds
• 14 frozen strawberries
• 6 ounces nonfat vanilla Greek yogurt
• 1 banana, broken into chunks
• ½ cup almond milk
• ½ tsp vanilla extract

1. Blend oats and chia seeds together in a blender to a fine consistency. Add strawberries, yogurt, banana, almond milk, and vanilla extract; blend until smooth.

Yield: 2 servings
Nutrition Information: 253 calories, 3 g fat, 66 mg sodium, 423 mg potassium, 48 g carbohydrates, 6 g fiber, 10 g protein


Heart Shaped Cream Cheese and Strawberry Sandwiches
1 Slice Whole Wheat Bread
1 Tbsp. Strawberry Cream Cheese
1 Strawberry

1. Using a heart shaped cookie cutter, cut bread into heart shapes. Spread strawberry cream cheese onto bread.
2. Clean strawberries and remove stem. Cut strawberries in half (so they look similar to a heart) and place on top of bread with cream cheese. Refrigerate until ready to serve.

Servings: 2


Strawberry Fruit Dip with Cupid Fruit Kabobs
Kabob Ingredients:
Small Skewers

Dip Ingredients:
1 ½ c Frozen Whole Strawberries, Thawed
2 c (16 oz) Plain Yogurt
½ tsp Vanilla Extract

1. Wash pineapple, strawberries, and blueberries. Cut fresh pineapple into triangles. Remove stems from strawberries. Using the skewers, place the strawberry on the skewer towards the middle, followed by a blueberry and then the pineapple triangle last. Use your creativity and make the other side of the skewer look like the end of an arrow!
2. In a blender, mix plain yogurt, thawed strawberries, and vanilla extract. Blend ingredients until smooth. Dip makes 11 servings.
3. Serve kabobs with chilled strawberry fruit dip.


Black Bean Brownies
1 can (15.5 oz.) black beans, rinsed and drained
3 eggs
3 Tbsp. canola oil
¼ c cocoa powder
1 pinch salt
1 tsp vanilla extract
¾ c white sugar
1 tsp instant coffee (optional)
½ c dark chocolate chips (optional)

1. Preheat oven to 350 F. Lightly grease an 8 x 8 square baking dish.
2. Combine the black beans, eggs, oil, cocoa powder, vanilla extract, sugar, and instant coffee in a blender; blend until smooth; pour the mixture into the prepared baking dish. Sprinkle the chocolate chips over the top of the mixture.
3. Bake in the preheated oven until the top is dry and the edges start to pull away from the sides of the pan, about 30 minutes.
4. Cut into squares or use a cookie cutter to shape into hearts.

Servings: 16


Brunch Parfaits
1/3 cup apricot preserves
3 cups sliced strawberries
2 cups low-fat vanilla yogurt
1/2 cup low-fat granola without raisins
2 Tbsp slivered almonds, toasted

Place apricot preserves in a medium microwave-safe bowl, and microwave at high for 10-15 seconds. Add strawberries and toss gently to coat.

Spoon 1/4 cup yogurt into each of 4 parfait glasses; top each serving with 1/3 cup strawberry mixture. Repeat the layers with the remaining yogurt and strawberry mixture. Top each serving with 2 Tbsp granola and 1 1/2 tsp almonds. Serve immediately.

Source: Cooking Light
Yield: 4 servingsNutrition information per serving: 279 calories, 4 g fat, 1 g saturated fat, 9 g protein, 54 g carbohydrate, 4 g fiber, 94 mg sodium


Spinach Smoothie with Avocado and Apple
1 ½ cups apple juice
2 cups chopped spinach
1 apple, cored and chopped
½ avocado, chopped

Combine apple juice, spinach, apple and avocado in a blender and puree until smooth, about 1 minute. Add water to reach desired consistency.
Yield: 2 servings
Recipe Source:

Orange Carrot Smoothie
1 orange
1 banana
1 cup shredded carrots
1 cup apple juice
3-4 ice cubes

Peal banana and orange. Please in blender with carrots, apple juice and ice cubes. Blend until smooth.
Yield: 2 servings


Cranberry-Oatmeal Bars
-1 cup all-purpose flour
-1 cup quick-cooking oats
-1/2 cup packed brown sugar
-1/4 tsp salt
-1/4 tsp baking soda
-1/4 tsp ground cinnamon
-6 Tbsp butter, melted
-3 Tbsp orange juice
-Cooking spray

-1 1/3 cups dried cranberries (about 6 ounces)
-3/4 cup sour cream
-1/2 cup granulated sugar
-2 Tbsp all-purpose flour
-1 tsp vanilla extract
-1/2 tsp grated orange rind
-1 large egg white, lightly beaten

Directions: Preheat oven to 325°F. To prepare crust, lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 5 ingredients (through cinnamon) in a medium bowl, stirring well with a whisk. Drizzle butter and juice over flour mixture, stirring until moistened (mixture will be crumbly). Reserve ½ cup oat mixture. Press remaining oat mixture into the bottom of an 11 x 7 inch baking dish coated with cooking spray
To prepare filling, combine cranberries, sour cream, granulated sugar, and remaining ingredients in a medium bowl, stirring well. Spread cranberry mixture over prepared crust; sprinkle reserved oat mixture evenly over filling. Bake at 325°F for 40 minutes or until edges are golden. Cool completely in a pan or a wire rack.

Per serving (1 square): Calories 102, Fat 2.1 g (Saturated 1.3 g), Cholesterol 14 mg, Sodium 67 mg, Carbohydrate 19.4 g, Fiber 0.4 g, Protein 1.4 g
Yield: 24 servings

Source: Dean Health Holiday Holdout


Cinnamon-Streusel Topped Pumpkin Pie
-3/4 tsp ground cinnamon
-1/4 tsp ground allspice
-1/4 tsp ground ginger
-1/4 tsp ground nutmeg
-1/8 tsp ground cloves
-2 large eggs
-1 (15 ounce) can unsweetened pumpkin
-1 (14 ounce) can fat-free sweetened condensed milk

-1/2 (15 ounce) package refrigerated pie dough (such as Pillsbury)
-Cooking Spray

-1/3 c all-purpose flour
-1/3 c packed dark brown sugar
-1/4 c regular oats
-1/4 c chopped pecans
-3/4 tsp ground cinnamon
-1/8 tsp ground ginger
-2 Tbsp chilled butter, cut into small pieces
-2 to 3 tsp water

Directions: Preheat oven to 375°F. To prepare filling, c combine first 8 ingredients in a large bowl; stir with a whisk.
To prepare crust, roll dough to an 11-inch circle. Fit dough into a 9-inch pie plate coated with cooking spray. Fold edges under; flute.
To prepare streusel, lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 5 ingredients (through 1/8 tsp ginger) in a bowl. Cut in butter with a fork or fingertips until crumbly. Sprinkle with water, tossing with a fork just until lightly moistened.
Pour pumpkin mixture into crust; sprinkle with streusel. Place pie on a baking sheet. Bake at 375° for 50 minutes or until a knife inserted in center comes out clean. Remove from baking sheet; cook completely on a wire rack.

Per serving (1 wedge): Calories 263, fat 9.4 g (Saturated 3.7 g), Cholesterol 46 mg, Sodium 117 mg, Carbohydrate 41.8 g, Fiber 1.7 g, Protein 5.9 g
Yield: 12 servings

Source: Dean Health Holiday Holdout


Gingerbread Cookies
-2 ¼ cups all-purpose flour
-1 tsp ground ginger
-1 tsp ground cinnamon
-1/2 tsp baking powder
-1/4 tsp baking soda
-1/4 tsp salt
-1/4 tsp ground nutmeg
-1/2 cup packed brown sugar
-1/2 cup butter, softened
-3 Tbsp molasses
-1 large egg
-Cooking Spray

-1 cup sifted powdered sugar
-1 Tbsp water

Directions: To prepare cookies, weigh or lightly spoon flour into measuring cups; level with a knife. Combine flour, ginger, and next 5 ingredients (through nutmeg) in a bowl; stir with a whisk. Combine brown sugar, butter, and molasses in a large bowl; beat with a mixture at medium speed 2 minutes. Add egg; beat well. Add flour mixture to sugar mixture; beat at low speed until well blended. Divide dough in half (dough will be sticky). Gently press dough into a 4-inch circle on heavy-duty plastic wrap. Cover with additional plastic wrap; chill 1/ ½ hours.
Preheat oven to 350°F.
Roll each portion of dough to a 1/8 inch thickness on a floured work surface; cut with a 3-inch gingerbread man or woman cookie cutter to form 48 cookies. Place cookies 1 inch apart on a baking sheet coated with cooking spray. Bake at 350°F for 8 minutes or until lightly browned. Remove cookies from baking sheet; cool completely on a wire rack.
To prepare icing, combine sifted powdered sugar and 1 Tbsp water. Spoon the mixture into a zip-top plastic bag. Snip a small hole off the corner of the bag. Pipe icing onto the cookies as desired.

Per serving (2 cookies): Calories 102, Fat 2.1 g (Saturated 1.3 g), Cholesterol 14 mg, Sodium 67 mg, Carbohydrate 19.4 g, Fiber 0.4 g, Protein 1.4 g
Yield: 4 dozen

Source: Dean Health Holiday Holdout


Blood Orange Sangria
2 c sliced strawberries
2 c apple juice
2/3 c triple sec
½ c sugar
4 whole cloves
3 seedless blood oranges, each cut into 16 wedges
2 bottles fruity red wine
2 (3-inch) cinnamon sticks
1 lemon, cut into 8 wedges
1 lime, cut into 8 wedges

1. Combine all ingredients in a large pitcher and stir until sugar dissolves. Cover and chill 8 hours or overnight. Discard cloves and cinnamon sticks. Pour sangria into individual glasses, include the fruit.

Servings: 16
Serving Size: 1 cup

Nutrition Information: 157 calories, 0 g fat, 0.5 g protein, 20.5 g carbohydrate, 7 mg sodium
Recipe Source:


Peppermint Stick Hot Chocolate
8 c 2% reduced-fat milk
¾ c packed dark brown sugar
1/3 c unsweetened cocoa
1 tsp vanilla extract
1/8 tsp ground nutmeg
3 oz semisweet chocolate, finely chopped
12 candy canes
¾ c miniature marshmallows
Whole grated nutmeg (optional)

1. Combine milk, brown sugar, cocoa, vanilla, nutmeg, and semisweet chocolate in a large saucepan over medium-low heat. Cook 25 minutes or until chocolate melts and mixture is smooth, stirring occasionally. Serve with candy canes and marshmallows. Garnish with whole grated nutmeg, if desired.

Servings: 12
Serving Size: ¾ c hot chocolate, 1 candy cane, 1 tbsp marshmallows

Nutrition Information: 194 calories, 4 g fat, 7 g protein, 34 g carbohydrate, 96 mg sodium
Recipe Source:


Maple PopcornMaple-Pumpkin-Pecan-Popcorn
-Cooking Spray
-8cups popcorn
-1/2 cup maple syrup
-1 Tablespoon butter
-1/2 tsp salt

Preheat oven to 300°.
Coat a 15 x 10-inch jelly-roll pan or other large rimmed baking pan with cooking spray. Place popcorn in a large metal or glass bowl lightly coated with cooking spray.
Combine syrup, butter and salt in a saucepan over medium heat. Bring to a boil, stirring just until combined. Cook, without stirring, for 2 minutes. Pour syrup mixture over popcorn in a steady stream, stirring to coat.
Spread popcorn mixture in an even layer into prepared pan. Bake at 300° for 15 minutes. Remove from oven, and cool completely in pan.

Yield: 16 servings
Serving Size: ½ cup

Nutrition Information per serving: Calories 48, Fat 1 g, Protein 1 g, Carbohydrate 10 g, Fiber 1 g, Sodium 79 mg


Pumpkin Muffins
3/4 cup unbleached all-purpose flour
1/2 cup rolled oats1/4 cup firmly packed brown sugar
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp ground cinnamon
1/2 tsp ground nutmeg
1 Tbsp orange zest
1/4 tsp ground allspice
1/2 cup pumpkin puree
1/4 cup egg beaters
1/2 cup skim milk
1 1/2 Tbsp melted butter

Topping Ingredients:
2 Tbsp rolled oats
1 Tbsp firmly packed brown sugar
1/8 tsp cinnamon

Preheat oven to 400°F.  Lightly coat the bottom of muffin tin with cooking spray.  In a medium bowl, combine flour, oats, brown sugar, baking powder, baking soda, cinnamon, nutmeg, orange zest, and allspice.  In a small bowl, whisk together pumpkin puree, egg beaters, milk, and butter. Make a well in the center of the dry ingredients and add the pumpkin mixture.  Mix until dry ingredients are moistened. Do not over-mix.  Spoon the batter into 8 muffin cups.  Combine the topping ingredients and sprinkle mixture evenly over the top of each muffin.  Bake for 22-25 minutes, or until a tester inserted in the center comes out with only a few moist crumbs attached. Cool the muffins in pan for 5 minutes before removing.


Peppermint Meringuespeppermint
3 large egg whites, room temperature
1/8 teaspoon salt
1/3 cup sugar
1/2 cup powdered sugar
1/8 teaspoon peppermint extract
12 drops red food coloring


Preheat oven to 200° F. Line a baking sheet with parchment paper. Using an electric mixer, beat egg whites and salt on medium-high speed until white and foamy, about 1 minute. With mixer running, gradually add sugar in 3 additions beating for 2 minutes between each addition. Beat until firm peaks form, about 2 minutes longer. Add powdered sugar and peppermint extract; beat to blend, about 1 minute. Dot coloring over surface of meringue; do not stir (the coloring will form swirls when piped). Spoon meringue into a pastry bag fitted with a 1/2″ tip.  Twist top; pipe 1″ rounds onto prepared sheet, spacing 1″ apart. Bake meringues until dry, about 2 1/2 hours.  Do not open oven while baking.  This may cause the meringues to crack.  Let cool completely, about 1 hour.  The meringues will crisp as they cool. Can be made 2 days ahead. Store airtight at room temperature between sheets of parchment or waxed paper.

Yield: 60 meringues

Nutritional Information: 1 meringue contains 9 calories, 0 g fat, 2.1 g carbohydrate, 2.1 g total sugars, 0.2 g protein, 6.6 mg sodium


Whole Wheat Sugar Cookies
1 cup sugar
1/2 cup margarine or butter, softened
2 tablespoons milk
1 teaspoon grated lemon peel
1 teaspoon vanilla
1 egg
1 3/4 cups whole wheat flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon nutmeg
2 tablespoons sugar
1/2 teaspoon cinnamon

In large bowl, combine 1 cup sugar and margarine; beat until light and fluffy. Add milk, lemon peel, vanilla and egg; blend well. Add flour, baking powder, baking soda, salt and nutmeg; mix well. Cover with plastic wrap; refrigerate 30 minutes for easier handling.

Heat oven to 375°F. In small bowl, combine 2 tablespoons sugar and cinnamon. Shape dough into 1-inch balls; roll in sugar-cinnamon mixture. Place 2 inches apart on ungreased cookie sheets.

Bake at 375°F. for 7 to 10 minutes or until light golden brown. Cool 1 minute; remove from cookie sheets.

prep time 45 min
total time 1 hr 15 min
servings 36


Chocolate-Pomegranate-Ginger Bark
10 oz. bittersweet chocolate (60% cacao), broken into 1-inch pieces
1 cup fresh pomegranate seeds (from 1 large pomegranate)
1½ Tbs. minced candied ginger
1/4 tsp. fine sea salt

1. Line a baking sheet with a silicone baking mat or waxed paper.
2. Put the chocolate in a wide, shallow, microwave-safe bowl and microwave on high until it just starts to melt, about 1 minute. Stir with a spatula until the chocolate is completely melted and smooth, heating in additional 15-second increments if necessary.
3. Gently stir half of the pomegranate seeds, the ginger (break up any clumps with your fingers), and the salt into the chocolate.
4. Scrape the chocolate mixture onto the baking sheet and spread it into an 8×10-inch rectangle.
5. Sprinkle the remaining pomegranate seeds evenly over the top, pressing them into the chocolate.
6. Refrigerate until fully set, about 30 minutes.
7. Break the bark into chunks with your hands (be careful not to crush the seeds), and serve. The bark will keep, refrigerated, for up to 5 days.


Low-Fat Eggnoglow-fat-egg-nog-for-christmas
2 cups nonfat milk
2 large strips orange and/or lemon zest
2 large eggs plus 1 egg yolk
1/3 cup sugar
1 vanilla bean
1 teaspoon cornstarch
White rum or bourbon (optional)
Freshly grated nutmeg

Directions: Combine 1 ½ cups milk and the citrus zest in a medium saucepan. Split the vanilla bean lengthwise and scrape out the seeds; add the seeds and pod to the saucepan and bring to a simmer over medium heat. Meanwhile, whisk the eggs, egg yolk, sugar and cornstarch in a medium bowl until light yellow.
Gradually pour the hot milk mixture into the egg mixture, whisking constantly, then pour back into the pan. Place over medium heat and stir constantly with a wooden spoon in a figure-eight motion until the eggnog begins to thicken, about 8 minutes. Remove from the heat and immediately stir in the remaining ½ cup milk to stop the cooking. Transfer the eggnog to a large bowl and place over a larger bowl of ice to cool, the chill until ready to serve.
Remove the zest and vanilla pod. Add liquor, if desired, and garnish with nutmeg.

Per serving (1/2 cup): Calories 90, Fat 2 g (Saturated 1 g), Cholesterol 96 mg, Sodium 59 mg, Carbohydrate 13 g, Fiber 0 g, Protein 5 g
Prep: 20 minutes
Yield: 6 servings

-Recipe from Dean Health Holiday Holiday Holdout


Popcorn Balls
3 cups popcorn
½ cup honey
1 cup honey-nut toasted oat cereal
1 ounce pretzel sticks, broken into pieces
¼ cup chopped dry-roasted peanuts
½ tsp cinnamon
½ tsp nutmeg

1. Melt honey, cinnamon and nutmeg in a pan over low heat until the honey is thin. Remove from heat.
2. Combine popcorn, cereal, pretzels and peanuts; stir.
3. Pour honey over the popcorn mixture and stir to coat with a wooden spoon. Cool 2 minutes.
4. Form into 10 (3-inch) balls. Cool 5 minutes.

Nutrition facts per serving: 106 calories, 2 g protein, 2 g fat, 1 g fiber, 83 mg sodium


Fudgy Avocado Brownies
1 large ripe avocado (about 200g avocado/just under 1 cup mashed)
2 eggs
2 tsp vanilla
1 tbsp water
3.5 oz bar of dark chocolate
1 cup + 1 tbsp (85g) cocoa powder
1/4-1/2 cup sugar
1/2 tsp baking soda
Pinch of salt

Preheat your oven to 355°F.
Grease and/or line an 8″ square cake pan or brownie pan
In a food processor, puree your avocado with your eggs, vanilla and water until smooth.
Melt your chocolate and mix through your avocado mix in the food processor.
Add in your cocoa, sugar, baking soda and salt and mix until just combined.
If your mixture is too thick, add another 1 tbsp or so of water to combine.
Scoop your mixture out of your food processor into your prepared pan, smoothing out the top and making sure you spread out the mix to all of the edges.
Bake for 20-25 minutes or until cooked through and a skewer inserted removes clean.
Leave to cool before taking out of the pan and chilling in the fridge.
Slice and serve chilled.

Yield: 9 brownies
• These brownies will last in the fridge for a few days (and are even better after they’ve been left for a day or two) or will keep in the freezer for months.


Black Bean Brownies (
Butter, for greasing pan
3/4 cup cooked black beans
1/2 cup vegetable oil, or olive oil
2 eggs
1/4 cup unsweetened cocoa powder
2/3 cup sugar
1 teaspoon instant coffee or espresso
1 teaspoon vanilla extract
1/2 cup mini chocolate chips, divided
1/3 cup flour
1/2 teaspoon baking powder
1/2 teaspoon salt
1/4 cup confectioners’ sugar, for dusting

Preheat the oven to 350 degrees F. Grease a 9 by 9-inch square baking pan. In a blender, puree the beans with the oil. Add the eggs, cocoa, sugar, coffee, and vanilla. Melt half the chocolate chips and add to the blender. Blend on medium-high until smooth. In a small bowl, whisk together the flour, baking powder, and salt. Add to the blender and pulse until just incorporated. Stir in the remaining chocolate chips. Pour into the prepared pan. Bake until the surface looks somewhat matte around the edges and still a bit shiny in the middle, about 20 minutes. Let cool at least 15 minutes before cutting and removing from the pan. Dust with confectioners’ sugar and serve.

Yield: 12 brownies
Nutrition information information per serving: 211 calories, 12 g fat, 3 g protein, 25 g carbohydrate, 2 g fiber, 131 mg sodium


Lemon-Raspberry Muffins
1 lemon
1/2 cup sugar
1 cup nonfat buttermilk
1/3 cup canola oil
1 large egg
1 teaspoon vanilla extract
1 cup white whole-wheat flour, or whole-wheat pastry flour
1 cup all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1 1/2 cups fresh or frozen (not thawed) raspberries

Makes 12 Muffins

1. Preheat oven to 400°F. Coat 12 large (1/2-cup) muffin cups with cooking spray or line with paper liners.
2. Use a vegetable peeler to remove the zest from the lemon in long strips. Combine the zest and sugar in a food processor; pulse until the zest is very finely chopped into the sugar. Add buttermilk, oil, egg and vanilla and pulse until blended.
3. Combine whole-wheat flour, all-purpose flour, baking powder, baking soda and salt in a large bowl. Add the buttermilk mixture and fold until almost blended. Gently fold in raspberries. Divide the batter among the muffin cups.
4. Bake the muffins until the edges and tops are golden, 20 to 25 minutes. Let cool in the pan for 5 minutes before turning out onto a wire rack. Serve warm.

Nutrition Information:
Per Muffin: 185 calories; 7 g fat; 18 mg cholesterol; 27 g carbohydrates; 4 g protein; 2 g fiber; 245 mg sodium; 42 mg potassium.
Recipes Source:


Pumpkin Fluff Dippumpkin-fall-dip3
6 oz low fat cream cheese, room temperature
1/3 c plain Greek yogurt
1 can roasted pumpkin
2 ½ tsp cinnamon
1 tsp all spice
1 tsp cloves, ground
½ tsp nutmeg
3 Tbsp agave nectar
2 Tbsp brown sugar
½ tsp sea salt

1. In a food processor, combine cream cheese and Greek yogurt until smooth.
2. Add remaining ingredients into food processor and blend until smooth.
3. Cover and refrigerate for at least 30 minutes prior to serving. Serve with sliced fruit such as apples or pears, graham crackers, or pretzels.

Serving Size: 2 Tbsp
Nutrition Info: 35 calories, 1 g fat, 25 mg sodium, 5 g carbohydrate, 1 g fiber, 3 g sugar, 1 g protein

Recipes Source:


Frozen Fruit CupsFruit-Cups_pool
16 ounces strawberries
12 ounces orange juice concentrate, thawed
2 (20 ounce) cans crushed pineapple, undrained
2 (11 ounce) cans mandarin oranges, undrained
6 bananas, diced
1/3 cup lemon juice
16 ounces blueberries

Combine all ingredients in a large bowl
Portion in 1-cup increments, and allow to freeze overnight.
Place in lunch box in the morning, and will be a slushy consistency by lunch time.


Mixed Berry Smoothiesnacks-berry-smoothie-859x1024
½ cup of  ice
½ cup vanilla nonfat Greek yogurt
½ cup sliced fresh strawberries
½ cup fresh blueberries

In a blender, add Greek yogurt, strawberries, blueberries ice.  Blend until smooth.

Yield: 12 fluid ounces


Grilled Peach Sundaesgrilled-peach-sundae
2 peaches, halved and pitted
1 tsp canola oil
2 scopps nonfat vanilla frozen yogurt or fruit sorbet
1 Tbsp toasted unsweetened coconut

Preheat grill to high. Brush peach halves with oil. Grill until tender. Place 2 peach halves in each bowl and top wtih a scoop of frozen yogurt and coconut.

Makes 2 servings
Active time: 10 minutes, Total time: 25 minutes

Nutrition per serving: 154 calories, 4 g fat, 2 g saturated fat, 0 mg cholesterol, 28 g carbohydrates, 4 g protein, 2 g fiber, 41 mg sodium, 319 mg potassium



Grilled Fruit Packetsgrilled-fruit-packets
3 bananas, sliced 3/4 inch thick
1 pound strawberries, stemmed and halved
3 oranges, peeled, cut into segments
1/2 pineapple, peeled, cored, cut into 1-inch chunks
1/4 cup packed light brown sugar
1 tsp cinnamon
16 whole cloves
4 Tbsp unsalted butter
1/4 cup rum, optional


  1. Lay out 8 12 by 12 inches pieces of heavy duty foil on a counter top. Divide fruit evenly among foil pieces, placing it on bottom half of foil pieces. Mix sugar and cinnamon together. Put 2 cloves one ach square and sprinkle with sugar mixture. Dot each with 1/2 Tbsp butter and 1/2 Tbsp rum, if desired. Fold top half of foil over fruit and roll edges to seal.
  2. Preheat grill to low. Place packages on grill and cook for 10 minutes. Remove from heat and let cool 5 minutes. Carefully open packages, pour into bowls and serve with ice cream or whipped cream, if desired.

Serves 8
Cook Time: 10 minutes, Prep time: 30 minutes

Nutrition information per serving: 169 calories, 6 g fat, 4 g saturated fat, 2 g protein, 30 g carbohydrate, 4 g fiber, 15 mg cholesterol, 2 mg sodium



Mini Yogurt Parfaityogurt
1 c non-fat Greek yogurt
4 teaspoons honey
4 teaspoons chopped nuts
Handful of fresh berries

1. In a small bowl combine the yogurt and honey.
2. Spoon the yogurt and honey mixture into four small cups, about 2 tablespoons each.
3. Add 1 teaspoon chopped nuts.
4. Fill the remainder of the cup with 2 tablespoons yogurt and honey mixture and top with fresh berries.

Nutrition Facts: 70 calories, 1.5 g fat, 1 g fiber, 8 g sugar, 5 g protein
Recipe Source:


Chia Cranberry Muffins
1 1/4 cup sugar
1/4 cup butter
2 eggs
1/2 cup milk
1 cup white flour
1 cup wheat flour
2 tsp baking powder
1/4 tsp salt
1/2 cup chia seeds
2 cups cranberries

Preheat oven to 350 degrees
Mix sugar, butter and eggs.
Stir flour, baking powder and salt in a separate bowl.
Add milk to the dry ingredients.
Mix in the sugar, butter and eggs.
Stir in chia seeds and cranberries.
Spoon into 12 muffin tins. Bake for 25-30 minutes.


Dark Chocolate Covered Strawberriesstrawberries
2 cups dark chocolate chips
21 strawberries
1 teaspoon butter
1. Pour the chocolate chips and butter in a microwave bowl.
2. Microwave for 30 seconds.
3. Stir until the chocolate is smooth.
4. Place a piece of wax paper on a sheet pan.
5. Hold the strawberry by the stem and dip it in the dark chocolate, twisting slightly to let excess chocolate fall into the bowl.
6. Set the strawberry on wax paper.
7. When you have dipped all the strawberries, refrigerate for 1 ½ hours, or until solid

Serving size: 1 chocolate covered strawberry
Calories: 82, Fat, 5 g, Protein: 1 g, Carbohydrate: 11 g, Sodium: 3 mg


Strawberry Coolersstrawberry-cooler
2 cups chilled orange juice
1 ½ cups frozen strawberries
1 ½ cups of chilled diet ginger ale

Combine orange juice and strawberries in a blender and blend until the berries are pureed.  Place the berry puree in a large pitcher and add diet ginger ale.  Stir to combine and then serve over ice.

Yield: 4 servings

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