Gloomy Day Smoothie

(This recipe was featured on Kickin’ it with Kenny segment)

Ingredients:

1 cup Peaches
1 cup Pineapple
6 oz. Peach Yogurt
1 Medium Banana
1/4 cup Wheat Germ
1/2 cup Orange Juice

Procedure:

Blend all together in a blender until smooth. Makes 2 servings.


Mixed Fruit Smoothie

Ingredients:

1 cups Mixed Fruit
1 cup Yogurt
1 cup Orange Juice
1/4 cup Wheat Germ
1 Medium Banana

Procedure:

Blend all together in a blender until smooth. Makes 2 servings.


Berry Nice Smoothie

Ingredients:

1/2 cup Vanilla Yogurt
1/2 cup Orange Juice
1/4 cup Wheat Germ
2 cups Frozen Berries
1 Medium Banana

Procedure:

Blend all together in a blender until smooth. Makes 2 servings.


Blueberry Banana Smoothie

Ingredients:

2 cups Blueberries
1 cup Yogurt
1 Medium Banana
1/2 cup Orange Juice
1/4 cup Ground Flaxseed

Procedure:

Blend all together in a blender until smooth. Makes 2 servings.


Cherry-Fig Breakfast Bar

Ingredients:

Fig Purée:

1 1/2 cups Dried Figs, Coarsely Chopped
1 1/2 cup Water
2 Tbsp. Honey

Breakfast Bars:

4 1/2 cups All-Purpose Flour
3 tsp. Baking Powder
3 cups Brown Sugar
4 1/2 cups Oats
1 cup Trans-fat Free Tub Margarine, Softened
1 1/2 cups Fig Purée
16 oz. All Fruit Cherry Spreadable Fruit

Procedure:

To make fig purée, combine figs, water and honey in a saucepan; bring to a boil. Reduce heat and simmer for 15 minutes. Process figs in a food processor for 5 seconds or until smooth.

Preheat oven to 250°F. Mix together all ingredients except the cherry All Fruit. Press half the mixture into a 13”x 9”x 2” baking pan sprayed with non-stick cooking spray. Spread cherry All Fruit on crumb crust and form top layer with remaining mixture. Bake 50-60 minutes. Cut into squares. Makes 36 bars.

Nutrition Analysis (per serving):
Calories:240
Total Fat:4.5 g (17% calories from fat)
Saturated Fat:0.5 g (2% calories from fat)
Trans Fat:0 g
Cholesterol:0 mg
Sodium:85 mg%DV Vitamin A:4%
Carbohydrate:47 g%DV Vitamin C:0%
Dietary Fiber:3 g%DV Calcium:6%
Protein:4 g%DV Iron:10%

GORP (Trail Mix)

Can be made ahead and stored in an airtight container at room temperature for up to one week.

Ingredients:

1 1/2 cups Old Fashion Rolled Oats
1/4 Ground Flax Seed
1/4 cup Wheat Germ
1/4 cup Dried Cherries
1/4 cup Golden Raisins
1/3 cup Sunflower Seeds
1/3 cup Toasted Almonds, Coarsely Chopped

Procedure:

Stir together oats, flax seed, wheat germ, dried cherries, raisins, sunflower seeds and toasted chopped almonds.

Enjoy as a snack, serve as a topping for yogurt with a drizzle of honey or as a topping on fresh fruit. Makes 8 servings.

Nutrition Analysis (per serving):
Calories:190
Total Fat:9 g (42% calories from fat)
Saturated Fat:1 g (2% calories from fat)
Trans Fat:0 g
Cholesterol:0 mg
Sodium:0 mg
Carbohydrate:23 g
Dietary Fiber:5 g
Protein:7 g

Dietitian’s notes: This trail mix is rich in omega-3 fats from the ground flaxseeds, and monounsaturated fats from the sunflower seeds and almonds. Enjoy but always monitor your serving size—a little goes a long way!

Cholesterol-Lowering Attributes of GORP Trail Mix:

  • Old fashioned oats—great source of soluble fiber
  • Ground flaxseeds—rich in soluble fiber and omega-3 fats
  • Wheat germ—also a source of fiber, and the antioxidant Vitamin E
  • Sunflower seeds and almonds—great source of heart-healthy monounsaturated and polyunsaturated fats.

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