Strawberry And Banana Candy Cane
Ingredients
- 10 Strawberries
- 4 bananas
Directions
- Wash your hands and clean your cooking area.
- Slice the banana in pieces approx. 1/2 inch thick.
- Slice the top of the strawberry off and then slice the rest of the strawberry the same thickness as the banana.
- Place the strawberries and bananas together to represent a candy cane.
- Alternate the slices to represent a candy cane.
- Serve.
Nutrition Facts
Serv. size: 1 cane (148g), Amount per serving: Calories 110, Total Fat 0g (0% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 0mg (0% DV), Total Carb. 29g (11% DV), Fiber 4g (14% DV), Total Sugars 16g (Incl. 0g Added Sugars, 0% DV), Protein 1g, Vit. D (0% DV), Calcium 11mg (0% DV), Iron (0% DV), Potas. 468mg (10% DV).
Crunchy Bananas On A Stick
Ingredients
- 4 bananas
- 2 containers (6-oz each) fat-free vanilla yogurt
- 1 cup cereal
- 1/2 cup chopped nuts, any type
- 1/2 cup dried fruit
Directions
- Wash your hands, wash bananas, and clean your preparation area.
- Cover cookie sheet with waxed paper.
- Put the yogurt in a bowl and in another bowl put the cereal, nuts, and dried fruit.
- Peel bananas and cut them into halves.
- Place a wooden stick (skewer) into each banana piece.
- Dip the top of the banana in yogurt, then roll in cereal, fruit, and nut bowl.
- Place the bananas on the cookie sheet and freeze about 1 hour or until firm.
- To store, wrap each banana in plastic wrap or foil and store in the freezer.
Nutrition Facts
Serv. size: 1 stick (122g), Amount per serving: Calories 170, Total Fat 5g (6% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 40g (2% DV), Total Carb. 30g (11% DV), Fiber 2g (7% DV), Total Sugars 17g (Incl. 2g Added Sugars, 4% DV), Protein 4g, D (0% DV), Calcium 65mg (6% DV), Iron 2mg(10% DV), Potas. 384mg (8% DV).
Strawberry Surprise Smoothie
Ingredients
- 1 cup low-fat vanilla yogurt
- 1/4 cup orange juice frozen concentrate
- 1 cup strawberries (fresh or frozen)
- 1 cup pineapple chunks (fresh, frozen, or canned in 100% juiced and drained)
- 1 banana - frozen (peel removed and cut into chucks before freezing)
Directions
- Wash your hands and clean your preparation area.
- Add yogurt, orange juice concentrate, and fruit to blender.
- Blend the ingredients until smooth.
- Serve immediately.
Nutrition Facts
Serv. size: ¾ cup (126g), Amount per serving: Calories 90, Total Fat 1g (1% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 25g (1% DV), Total Carb. 19g (7% DV), Fiber 2g (7% DV), Total Sugars 14g (Incl. 1g Added Sugars, 2% DV), Protein 3g, Vit. D (0% DV), Calcium 89mg (6% DV), Iron (0% DV), Potas. 306mg (6% DV).
Purple Smoothie
Ingredients
- 1/2 cup low-fat plain yogurt
- 1/2 cup frozen blueberries
- 1/2 cup frozen raspberries
- 1/4 tsp vanilla extract
Directions
- Wash your hands and clean your preparation area.
- Put yogurt, blueberries, raspberries and vanilla extract in the blender.
- Blend until smooth.
- Pour into a glass and enjoy!
Nutrition Facts
Serv. size: ½ cup (163g), Amount per serving: Calories 120, Total Fat 1.5g (2% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 45g (2% DV), Total Carb. 25g (9% DV), Fiber 4g (14% DV), Total Sugars 21g (Incl. 0g Added Sugars, 0% DV), Protein 4g, Vit. D (0% DV), Calcium 125mg (10% DV), Iron 1mg (6% DV), Potas. 236mg (6% DV).
Green Monster Smoothie
Ingredients
- 3/4 cup low-fat vanilla yogurt
- 1/2 cup frozen spinach
- 1/2 cup pineapple chunks (fresh, frozen, or canned in 100% juice)
- 1 medium banana
Directions
- Wash your hands and clean your preparation area.
- Add all ingredients to blender and process until smooth.
- Serve immediately.
Nutrition Facts
Serv. size: 1 cup (128g), Amount per serving: Calories 90, Total Fat 0.5g (1% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 85g (4% DV), Total Carb. 19g (7% DV), Fiber 1g (4% DV), Total Sugars 14g (Incl. 3g Added Sugars, 6% DV), Protein 3g, Vit. D (0% DV), Calcium 104mg (8% DV), Iron (0% DV), Potas. 231mg (4% DV)
Almost A MyPlate Sundae
Ingredients
- 1/2 cup strawberries or other fruit (fresh, frozen, or canned in 100% juice)
- 1 graham cracker square (2 1/2 inches) - crushed
- 1/2 cup low-fat yogurt - any flavor
- 1 tbsp chopped nuts - any type
Directions
- Wash your hands and clean your cooking area.
- Wash and slice fruit. In a plastic sandwich bag or bowl, crush the graham cracker square.
- In a small bowl or cup, layer the crushed graham cracker, yogurt, fruit and nuts.
- Serve.
Nutrition Facts
Serv. size: 1 sundae (219g), Amount per serving: Calories 190, Total Fat 8g (10% DV), Sat. Fat 2g (10% DV), Trans Fat 0g, Cholest. 10mg (3% DV), Sodium 105g (5% DV), Total Carb. 23g (8% DV), Fiber 2g (7% DV), Total Sugars 16g (Incl. 4g Added Sugars, 8% DV), Protein 8g, Vit. D (0% DV), Calcium 250mg (20% DV), Iron 1mg (6% DV), Potas. 448mg (10% DV).
Waldorf Apple Salad
Ingredients
- 2 medium apples
- 1/2 cup chopped celery
- 1 tbsp orange juice
- 1/2 cup raisins
- 1/4 cup low-fat vanilla yogurt
- 1/4 cup chopped pecans - optional
Directions
- Wash your hands and clean your preparation area.
- Wash apples and celery. Core and chop the apples. Chop celery.
- Place the apples in a large bowl with the orange juice and mix well.
- Add remaining ingredients to the apples and toss gently.
- Cover and refrigerate for at least 2 hours.
Nutrition Facts
Serv. size: ½ cup, Amount per serving: Calories 120, Total Fat 3.5g (4% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 15g (1% DV), Total Carb. 21g (8% DV), Fiber 3g (11% DV), Total Sugars 16g (Incl. 0g Added Sugars, 0% DV), Protein 2g, Vit. D (0% DV), Calcium 28mg (2% DV), Iron (6% DV), Potas. 227mg (4% DV)
Red, White And Blue Salad
Ingredients
- 3 cups seeded watermelon - cut into 1-inch cubes
- 1 cup blueberries
- 2 medium bananas - sliced
- 1 tbsp lime juice (or juice of 1 lime)
- 1 cup fat-free whipped topping
Directions
- Wash your hands and clean your preparation area.
- Wash all fruit.
- Cut watermelon into cubes, removing seeds.
- Place cut watermelon and blueberries in medium bowl.
- Slice bananas and place in a small bowl.
- Squeeze lime juice over bananas and mix, covering all the banana slices with the juice.
- Add bananas and whipped topping to the watermelon, then add blueberries and mix well.
- Refrigerate until ready to serve.
Nutrition Facts
Serv. size: 1 cup (159g), Amount per serving: Calories 90, Total Fat 0g (0% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 10g (0% DV), Total Carb. 22g 8% DV), Fiber 2g (7% DV), Total Sugars 13g (Incl. 1g Added Sugars, 2% DV), Protein 1g, Vit. D (0% DV), Calcium 10mg (0% DV), Iron (0% DV), Potas. 270mg (6% DV).