Strawberry Banana Blast

recipe courtesy of HFPN

 

Ingredients:  

2 scoops Vanilla Crème Whey Smooth1 large banana4 large fresh strawberries1 ½ cups 2% milk  (you can sub soy or almond milk but the nutritional values will change)

Directions:
1) Place all ingredients in blender and blend until smooth.2) Add crushed ice as desired for a rich milkshake effect.
Nutrition Facts (per serving):Calories       568 Fat (g)     12Saturated Fat (g)     6Cholesterol (mg)     114Sodium (mg)     238Carbohydrate (g)     65Fiber (g)     5Protein (g)     54Calcium (mg)     698

Low Fat Blueberry Muffins

recipe courtesy of HFPN

Ingredients:

1 1/2 cups wheat bran
1 cup nonfat milk
1/2 cup unsweetened applesauce
1 egg
2/3 cup brown sugar
1/2 teaspoon vanilla extract
1/2 cup all-purpose flour
1/2 cup whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt
1 cup blueberries  

Instructions:

Preheat oven to 375 degrees F (190 degrees C). Grease muffin cups or use paper muffin liners. Mix together wheat bran and milk, and let stand for 10 minutes. In a large bowl, mix together applesauce, egg, brown sugar, and vanilla. Beat in bran mixture. Sift together all-purpose flour, whole wheat flour, baking soda, baking powder, and salt. Stir into bran mixture until just blended. Fold in blueberries. Scoop into muffin cups.
Bake in preheated oven for 15 to 20 minutes, or until tops spring back when lightly tapped.

Makes: 12
Nutrition Facts (per serving)
Calories       107
Fat (g)     1
Saturated Fat (g)     0.25
Cholesterol (mg)     18
Sodium (mg)     156
Carbohydrate (g)     24
Fiber (g)     4
Protein (g)     4
Calcium (mg)     72

Orange Trop Blast

1 serving of Greenberry Shakeology
1 serving Designer Whey Natural Protein

    * 1 cup orange juice
    * 1 cup Dole® tropical frozen fruit blend
    * ½ cup water

   
Calories:    430
Protein:    39 g
Carbs:    95 g
Fat:    3 g
Saturated Fat:    < 1 g
Calories from Fat:    30

Banana Honeymoon

1 serving of Chocolate Shakeology

    * ½ medium banana
    * 1 Tbsp. peanut butter
    * 1 Tbsp. honey
    * 1 cup water
 

Add 1 serving of Chocolate Shakeology and ice to taste (add more ice for a thicker shake) to the ingredients listed. Mix in blender until creamy.

You've got the choices: Fresh or frozen fruit. Regular, skim (nonfat), almond, or rice milk (the more milk you add, the creamier). And almond butter instead of peanut butter—use whichever you like better. Enjoy!*   
 

Calories:    361
Protein:    22 g
Carbs:    50 g
Fat:    9 g
Saturated Fat:    2 g
Calories from Fat:    80

Chocolate Bananas Foster

1 serving of Chocolate Shakeology

    * 1 medium banana
    * ½ tsp. cinnamon
    * ½ tsp. rum extract
    * 1 cup skim (nonfat) milk

add 1 serving of Chocolate Shakeology and ice to taste (add more ice for a thicker shake) to the ingredients listed. Mix in blender until creamy.

You've got the choices: Fresh or frozen fruit. Regular, skim (nonfat), almond, or rice milk (the more milk you add, the creamier). And almond butter instead of peanut butter—use whichever you like better. Enjoy!*  

 
Calories:    336
Protein:    26 g
Carbs:    57 g
Fat:    1 g
Saturated Fat:    < 1 g
Calories from Fat:    10

Chocolate-Covered Strawberries

1 serving of Chocolate Shakeology

    * 1 cup strawberries
    * 1 cup water
 
Add 1 serving of Chocolate Shakeology and ice to taste (add more ice for a thicker shake) to the ingredients listed. Mix in blender until creamy.

You've got the choices: Fresh or frozen fruit. Regular, skim (nonfat), almond, or rice milk (the more milk you add, the creamier). And almond butter instead of peanut butter—use whichever you like better. Enjoy!*
   
Calories:    188
Protein:    18 g
Carbs:    28 g
Fat:    1 g
Saturated Fat:    < 1 g
Calories from Fat:    10

Cranberry Chiller

1 serving of Greenberry Shakeology

    * ½ cup unsweetened cranberry juice
    * ½ cup water

Add 1 serving of Greenberry Shakeology and ice to taste (add more ice for a thicker shake) to the ingredients listed. Mix in blender until creamy.

You've got the choices: Fresh or frozen fruit. Regular, skim (nonfat), almond, or rice milk (the more milk you add, the creamier). Enjoy!*

*Keep in mind that substitutions will affect nutrition values listed.
   
Calories:    198
Protein:    15 g
Carbs:    34 g
Fat:    0.5 g
Saturated Fat:    < 1 g
Calories from Fat:    3

Strawberry Lemonade

1 serving of Greenberry Shakeology

    * Juice of 1 small lemon
    * 1 cup strawberries
    * 1 cup water

Add 1 serving of Greenberry Shakeology and ice to taste (add more ice for a thicker shake) to the ingredients listed. Mix in blender until creamy.

You've got the choices: Fresh or frozen fruit. Regular, skim (nonfat), almond, or rice milk (the more milk you add, the creamier). Enjoy!*

*Keep in mind that substitutions will affect nutrition values listed.
   
Calories:    198
Protein:    16 g
Carbs:    31 g
Fat:    0.5 g
Saturated Fat:    < 1 g

Calories from Fat:    3

Orange Sunrise

1 serving of Greenberry Shakeology

    * ½ cup orange juice
    * ½ cup water

Add 1 serving of Greenberry Shakeology and ice to taste (add more ice for a thicker shake) to the ingredients listed. Mix in blender until creamy.

You've got the choices: Fresh or frozen fruit. Regular, skim (nonfat), almond, or rice milk (the more milk you add, the creamier). Enjoy!*

*Keep in mind that substitutions will affect nutrition values listed.
   
Calories:    195
Protein:    16 g
Carbs:    32 g
Fat:    0.5 g
Saturated Fat:    < 1 g
Calories from Fat:    3

Berry Extreme

1 serving of Greenberry Shakeology

    * ½ cup blackberries
    * ½ cup raspberries
    * ¼ cup blueberries
    * ½ cup unsweetened cranberry juice
    * ½ cup water

Add 1 serving of Greenberry Shakeology and ice to taste (add more ice for a thicker shake) to the ingredients listed. Mix in blender until creamy.

You've got the choices: Fresh or frozen fruit. Regular, skim (nonfat), almond, or rice milk (the more milk you add, the creamier). Enjoy!*

*Keep in mind that substitutions will affect nutrition values listed.
  
Calories:    302
Protein:    18 g
Carbs:    59 g
Fat:    0.5 g
Saturated Fat:    < 1 g
Calories from Fat:    3

Tropical Banana Nut Parfaits

from eatbetteramerica.com

Recipe Tip
Breakfast Bonus
Fortified breakfast cereal is an excellent source of iron. Iron helps build red blood cells to carry oxygen through the body. Choose whole grain cereals for breakfast or as a quick snack.
Substitution
No parfait glasses? Wine glasses or slim drinking glasses work just as well.
 
Prep Time: 15 min
Start to Finish: 15 min
makes: 4 servings

1 1/2    cups Yoplait® 99% Fat Free creamy strawberry yogurt (from 2-lb container)
2    cups Banana Nut Cheerios® cereal
1    medium banana, sliced
1    cup sliced fresh strawberries
2    tablespoons coconut, toasted*

1.    In each of 4 parfait glasses, alternate layers of yogurt, cereal, banana and strawberries.
2.    Top each serving with coconut. Serve immediately.

Nutritional Information
1 Serving: Calories 200 (Calories from Fat 20); Total Fat 2 1/2g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium 150mg; Total Carbohydrate 40g (Dietary Fiber 2g, Sugars 24g); Protein 4g Percent Daily Value*: Vitamin A 15%; Vitamin C 30%; Calcium 15%; Iron 20% Exchanges: 1 Starch; 1/2 Fruit; 1 Other Carbohydrate; 0 Vegetable; 1/2 Fat Carbohydrate Choices: 2 1/2

*Percent Daily Values are based on a 2,000 calorie diet.

Whole-Grain Raspberry French Toast

recipe from eatbetteramerica.com


Prep Time: 20 min
Start to Finish: 20 min
makes: 2 servings

TIP:
Raspberries provide vitamins and minerals to foods they adorn.

They make a nice red color splash in fruit salads, baked goods and party punch.

Topping
3    tablespoons Cascadian Farm® organic raspberry fruit spread
1    cup Cascadian Farm® frozen organic raspberries
1    tablespoon finely chopped crystallized ginger or 1/4 teaspoon 

      ground ginger

French Toast

1/2 c  fat-free egg product or 2 eggs
1/4 c  fat-free (skim) milk
2 tsp  sugar
1 tsp  vanilla
1/4 tsp ground cinnamon
3 slices white whole-grain bread, each cut in half diagonally

1.    In small saucepan, heat fruit spread and raspberries over low heat until warm, stirring occasionally. Remove from heat. Stir in ginger.
2.    In shallow bowl, beat egg product, milk, sugar, vanilla and cinnamon with wire whisk until blended.
3.    Spray griddle or 10-inch skillet with cooking spray; heat griddle to 375°F or heat skillet over medium heat. Dip each slice of bread into egg mixture, turning to coat both sides; let stand in egg mixture to soak 30 to 60 seconds. Place on griddle; cook 4 to 6 minutes, turning once, until golden brown on both sides. Top each serving with fruit spread mixture.

High Altitude (3500-6500 ft): No change.

Nutritional Information
1 Serving: Calories 350 (Calories from Fat 25); Total Fat 3g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 360mg; Total Carbohydrate 65g (Dietary Fiber 14g, Sugars 31g); Protein 14g

 

Percent Daily Value*: Vitamin A 8%; Vitamin C 30%; Calcium 15%; Iron 20% Exchanges: 2 Starch; 2 1/2 Other Carbohydrate; 0 Vegetable; 1 Very Lean Meat Carbohydrate Choices: 4
*Percent Daily Values are based on a 2,000 calorie diet.