8 oz.
nonfat plain yogurt
1 can (6 oz.) frozen juice concentrate
2 1/2 cups skim milk
1 tsp vanilla
Blend all ingredients until smooth.
Serves: 4 1/2 cups (6 servings)
Calories per serving: 115
Fat: 0 grams
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1/2 cup
buttermilk
1/2 cup sliced fruit (fresh peaches are especially good)
1/4 tsp. vanilla extract
2 ice cubes
sweetener to taste (1-2 tsp sugar or equivalent)
Serves: 1 cup
Calories: 90 with artificial sweetener,
105 with sugar
Fat: 1 gram
1 small
banana
3/4 cup skim milk
1/2 cup nonfat sugar-free flavored yogurt (try strawberry)
1/4 cup orange juice
Blend all
ingredients until smooth.
Serves: 2 cups (2 servings)
Calories: 120
Fat: 1 gram
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Apple
Cider Pancakes
Cider gives these a good apple flavor. Try serving with hot
applesauce
sprinkled with cinnamon.
1/4 cup
old fashioned oats
1 cup pancake mix (no more than 3 grams of fat per 1/2 cup mix)
3/4 cup apple cider
Spray a
griddle or skillet with non-stick cooking spray. With a
wire
whisk, blend all ingredients until smooth. Pour slightly
less than 1/4
cup of batter per pancake. Cook until golden.
Serves: 8 pancakes (4 servings)
per serving: 144 calories, 30 grams carbohydrate, 1 gram fat
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Try these with the Fruit Sauce recipe (found below)
3/4 cup
egg substitue (equal to 3 eggs)
1/4 tsp salt (optional)
1 cup lowfat cottage cheese
1/4 cup skim milk
1 cup unbleached flour
1 Tbsp. sugar or the equivalent
Combine
first four ingredients in a blender. Blend until
smooth. Add
flour and sugar and blend again. Spray a griddle with
non-stick spray &
cook until golden.
Serves: 12 4" pancakes (6 servings)
Calories: 120 with artificial sweetener, 135 with sugar
Fat: 1 gram
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Fruit
Sauce
Serve this when strawberries are in season (which is now for
us). It's
great on the cottage cheese pancakes or as a topping on angel
food cake.
1 1/2 cups
fresh strawberries (or any other berry)or a 12 oz frozen
4 tsp. sugar or equivalent
1 Tbsp. lemon juice
If using
frozen fruit, thaw first. Place 1/2 cups of fruit in
blender
with other ingredients. Blend until smooth. Add the
remaining fruit
and stir into the mixture.
Serves: 1 1/4 cups (5 servings)
Calories: 25 with sugar, 15 with artifical sweetener
Fat: 0 grams
Topping:
Note that there are no are no eggs in this recipe, so these may be enjoyed by those who can't eat eggs. Preheat oven to 375F. Spray 12 muffin tins with cooking spray.
Mix the flour, baking powder, and 1/4 cup sugar together. Set aside. In a large bowl, beat the thoroughly thawed orange juice concentrate, oil, yogurt, and apricot preserves together. Stir in the apricots. Slowly stir the flour mixture into the liquid ingredients just until everything is moistened. Do not overmix. Spoon the batter into the muffin tins.
Mix the sugar, cinnamon, and nutmeg together, and sprinkle over the muffins. Bake for 20 to 25 minutes or until a cake tester comes out clean.
Preparation time: 10
mins. Cooking Time: 20 to 25 mins Yield: 12 *Per muffin: 157
calories 2.5 g fat (14%). Exchange values: 1/2 fruit, 1-1/2
bread; 1/2 fat.
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Blend all and serve. Makes 2 servings.
Nutrient analysis per serving: 125 calories, 0 g. fat.
Made with yogurt, this drink is both refreshing and nourishing. To tell when a banana is ripe, look for tiny brown spots, called sugar spots, on the peel.
Combine the first 6 ingredients in a blender and blend until smooth. Pour the smoothie into a large glass and garnish with a lime wedge or banana slice. Serves 1.
215 calories per serving; 8 g protein; 1 g fat;
