0.0g
Cholesterol
0mg
0%
Sodium
3mg
0%
Total Carbohydrates
25.9g
9%
Dietary Fiber
1.6g
7%
Sugars
23.0g
Protein
0.6g
Vitamin A 0% • Vitamin C 41% • Calcium 1% • Iron 2%
* Based on a 2000 calorie diet
Nutrition Grade B
Blueberry Peach Crumble
8 ripe peaches, peeled, pitted, and sliced
½ cup fresh blueberries
Juice from 1 lemon
⅓ tsp ground cinnamon
¼ tsp ground nutmeg
½ cup whole-wheat flour
¼ cup packed dark brown sugar
2 tbsp trans-fat-free margarine, cut into thin slices
¼ cup quick-cooking oats
2 tbsp finely chopped almonds
Preheat the oven to 375°F.
Lightly coat an 8x8-inch baking dish with cooking spray.
In a medium bowl gently combine peach slices, blueberries, lemon juice, cinnamon, and nutmeg. Transfer to baking dish.
In a small bowl, whisk together flour and brown sugar. With your fingers, crumble the margarine into the flour-sugar mixture. Add the oats and almonds, mix evenly. Sprinkle the flour mixture on top of the fruit.
Bake until peaches are soft and the topping is browned, about 30 minutes. Remove from oven and serve warm.
Serves 8
NUTRITION FACTS
Serving Size 119g
Amount Per Serving
Calories 91
Calories from Fat 12
Daily Value*
Total Fat
1.3g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
0mg
0%
Total Carbohydrates
18.8g
6%
Dietary Fiber
2.4g
10%
Sugars
9.2g
Protein
2.4g
Vitamin A 6% • Vitamin C 12% • Calcium 1% • Iron 5%
* Based on a 2000 calorie diet
Nutrition Grade A
Chocolate Pudding
½ cup brown sugar
3 tbsp unsweetened cocoa powder
¼ cup cornstarch
⅛ tsp salt
2½ cups low-fat milk
2 tbsp margarine or butter
3 tbsp chocolate chips
1 tsp vanilla extract
In a medium saucepan combine brown sugar, cocoa, cornstarch, salt, and milk. Over medium heat whisk constantly, until the mixture comes to a boil and bubbles and thickens. Remove from heat.
Add chocolate chips and vanilla; stir until the chips have melted.
Let cool briefly, serve warm, or transfer to a bowl, refrigerate until chilled and ready to serve.
Serves 4–6
NUTRITION FACTS
Serving Size 199g
Amount Per Serving
Calories from Fat 90
Daily Value*
Total Fat
10.1g
15%
Saturated Fat
3.9g
19%
Cholesterol
9mg
3%
Sodium
220mg
9%
Total Carbohydrates
39.8g
13%
Dietary Fiber
1.7g
7%
Sugars
29.8g
Protein
6.6g
Vitamin A 11% • Vitamin C 0% • Calcium 22% • Iron 5%
* Based on a 2000 calorie diet
Nutrition Grade C
Fresh Fruit Kebabs with Honey Yogurt Coconut Dip
32 oz Greek honey yogurt
2 tbsp orange blossom honey
½ tsp lime zest
¼ cup coconut flakes, lightly toasted
16 pineapple chunks
8 strawberries, halved
2 kiwi, peeled and diced
2 mangoes, peeled and cut into chunks
2 bananas, cut into ½-inch chunks
8 red grapes
8 wooden skewers
In a small bowl, whisk together the yogurt, honey, and lime zest. Cover and refrigerate until needed.
Alternating, thread fruit onto each skewer, placing a grape on last. Just before serving, fold in toasted coconut flakes into honey yogurt dip and serve.
Serves 4
NUTRITION FACTS
Serving Size 240g
Amount Per Serving
Calories 200
Calories from Fat 22
Daily Value*
Total Fat
2.4g
4%
Saturated Fat
1.6g
8%
Cholesterol
0mg
0%
Sodium
5mg
0%
Total Carbohydrates
47.9g
16%
Dietary Fiber
5.5g
22%
Sugars
36.1g
Protein
2.0g
Vitamin A 17% • Vitamin C 139% • Calcium 3% • Iron 4%
* Based on a 2000 calorie diet
Nutrition Grade A
Honey Yogurt with Peaches and Toasted Almond Parfait
1 cup Fage Total Honey 2 percent Greek yogurt
⅓ cup toasted almonds
¾ cup sliced peaches (or cubed for small children)
In a large glass, layer half of the yogurt, half of the toasted almonds, and half of the fruit. Repeat the layers.
Serves 1
To toast almonds:
In a skillet, place nuts in an even layer and cook over medium heat, shaking often—don’t overcrowd your nuts.
Keep stirring for about 5 minutes, or until nuts are fragrant and browned.
NUTRITION FACTS
Serving Size 128g
Amount Per Serving
Calories 50
Calories from Fat 3
Daily Value*
Total Fat
0.3g
0%
Cholesterol
0mg
0%
Sodium
0mg
0%
Total Carbohydrates
12.2g
4%
Dietary Fiber
1.9g
8%
Sugars
10.7g
Protein
1.2g
Vitamin A 8% • Vitamin C 14% • Calcium 1% • Iron 2%
* Based on a 2000 calorie diet
Nutrition Grade A
Orange Almond Creamsicle
1½ cups orange juice
2 tbsp honey
1 cup low-fat vanilla frozen yogurt
½ cup almond milk
1 tsp vanilla extract
Combine the juice, honey, frozen yogurt, almond milk, and vanilla extract in a blender and blend until smooth. Pour into Popsicle molds and freeze until firm, about 10 hours.
To remove the pops from the molds, run under warm water to loosen.
NOTE: If you do not have Popsicle molds, try using Dixie cups and Popsicle sticks. Pour the mixture into Dixie cups, place in the freezer, and after four to six hours place Popsicle sticks into the center of each cup and continue to freeze for at least an additional six hours.
Yields 8–10 servings, depending on the size of your molds
NUTRITION FACTS
Serving Size 67g
Amount Per Serving
Calories 73
Calories from Fat 33
Daily Value*
Total Fat
3.7g
&nb
sp; 6%
Saturated Fat
3.2g
16%
Cholesterol
0mg
0%
Sodium
3mg
0%
Total Carbohydrates
10.1g
3%
Sugars
8.8g
Protein
0.7g
Vitamin A 2% • Vitamin C 40% • Calcium 1% • Iron 2%
* Based on a 2000 calorie diet
Nutrition Grade C
Strawberry Clouds
Clouds
5 egg whites
1½ cups sweetener (Splenda)
1 tsp salt
½ tsp vanilla
Strawberry filling
1 pt strawberries, trimmed and sliced
2 tbsp sugar or sweetener
2 tsp vanilla
Preheat oven to 400°F.
Combine strawberries with sugar and vanilla; place in refrigerator and allow to marinate.
Beat egg whites until frothy. Add sweeter slowly and beat until stiff peaks form; adding salt and vanilla, continue to beat to maintain stiff peaks.
With a large spoon place 8 nest clouds on a cookie sheet that has been greased and lined with greased wax paper.
Bake until golden brown, remove from oven. Slice off toasted tops.
Spoon strawberries into meringue clouds and serve.
These tasty desserts are fat free.
Serves 8
NUTRITION FACTS
Serving Size 106g
Amount Per Serving
Calories 220
Calories from Fat 2
Daily Value*
Total Fat
0.2g
0%
Cholesterol
0mg
0%
Sodium
326mg
14%
Total Carbohydrates
42.9g
14%
Dietary Fiber
0.9g
4%
Sugars
41.6g
Protein
2.5g
Vitamin A 0% • Vitamin C 44% • Calcium 1% • Iron 1%
* Based on a 2000 calorie diet
Nutrition Grade D
Walnut Orange Shortbread
¼ cup walnuts
¾ cup all-purpose flour
½ cup whole-wheat flour
⅔ cup confectioners’ sugar
½ tsp salt
½ cup (1 stick) unsalted butter, melted
¼ tsp vanilla
2 tbsp light olive or canola oil
2 tsp finely grated orange zest
1 tsp freshly squeezed orange juice
Preheat oven to 350°F.
Butter and flour two 8-inch round cake pans; set aside. In a food processor, combine nuts, flours, sugar, and salt; pulse until nuts are finely ground but not oily. Add the butter, vanilla, oil, orange zest, and orange juice; pulse until the mixture just comes together.
Divide the mixture between the two pans and press in until even. With a sharp knife, cut each round of dough into 8 wedges. Lightly prick the tops with the tines of a fork.
Bake until set and pale tan, about 22 minutes.
Transfer to a wire rack and cut through each wedge. Cool 10 minutes, then invert onto a plate and transfer to a wire rack to cool completely.
Serves 16
NUTRITION FACTS
Serving Size 26g
Amount Per Serving
Calories 134
Calories from Fat 79
Daily Value*
Total Fat
8.8g
13%
Saturated Fat
3.9g
19%
Trans Fat
0.0g
Cholesterol
15mg
5%
Sodium
115mg
5%
Total Carbohydrates
12.7g
4%
Sugars
5.0g
Protein
1.5g
Vitamin A 4% • Vitamin C 1% • Calcium 0% • Iron 3%
* Based on a 2000 calorie diet
Nutrition Grade D