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Snacks

Balsamic Strawberries w/Greek Yogurt & Mint

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Balsamic Strawberries w/Greek Yogurt & Mint

1 FRUIT AND ½ DAIRY PER SERVING

Ingredients:

  • ¾ cup strawberries

  • 3 mint leaves

  • 1 tsp aged balsamic vinegar

  • Fresh ground pepper

  • 3 oz fat-free greek yogurt

  • Stevia (optional)

Instructions:

  1. Chiffonade (stack and roll the leaves tightly lengthwise and then slice the roll crosswise very thinly until you have ribbons) the mint leaves.

  2. Wash the strawberries and slice them. In a small bowl, mix the berries and balsamic vinegar. Add a few grinds of fresh pepper.

  3. In a small bowl, combine Greek yogurt and Stevia (optional).

  4. To serve, place the yogurt in a bowl, and top with berries and mint.

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Banana Split

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Banana Split

1 FRUIT AND ½ DAIRY PER SERVING

Ingredients:

  • ¼ cup (2 oz) fat free frozen yogurt

  • ½ large banana, split lengthwise

  • 1 tbsp sugar free preserves (warmed in the microwave)

Instructions:

  1. Place banana halves in an ice cream dish

  2. Top with frozen yogurt

  3. Drizzle preserves over banana and yogurt

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Berry Parfait

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Berry Parfait

1 FRUIT AND ½ DAIRY PER SERVING

Ingredients:

  • 3 oz vanilla fat free yogurt

  • ½ cup total raspberries, blackberries, strawberries, and blueberries

  • 1 tbsp sugar free preserves

Instructions:

  1. Chop the strawberries

  2. Mix yogurt with the preserves

  3. Layer the berries and the yogurt mixture

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Cinnamon Apple Melt

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Cinnamon Apple Melt

1 FRUIT AND ½ DAIRY PER SERVING

Ingredients:

  • ½ cup of unsweetened applesauce

  • 1 slice of fat free cheddar cheese

  • 1/8 tsp. cinnamon*

Instructions:

  1. Scoop apple sauce into small plate or bowl.

  2. Sprinkle with cinnamon and top with fat free cheese.

  3. Microwave for 45 - 50 seconds, or until cheese melts.

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Luscious Berry Frozen Yogurt

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Luscious Berry Frozen Yogurt

1 FRUIT AND ½ DAIRY PER SERVING

Ingredients:

  • 3 oz vanilla fat free yogurt *

  • ½ cup total raspberries, blackberries, strawberries, and blueberries - frozen

  • Stevia (optional)

Instructions:

  1. Pour the yogurt into an ice cube tray and freeze

  2. Remove the frozen berries and yogurt cubes from the freezer and put them into a blender

  3. Blend until they are smooth (you may need to add a little bit of water)

  4. Now you have it to soft-serve consistency and it can be eaten this way

  5. If you want it firmer, transfer to a freezer safe container and allow to firm up in the freezer for 2 to 3 hours.

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Peaches and Cottage Cheese

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Peaches and Cottage Cheese

1 FRUIT AND ½ DAIRY PER SERVING

Ingredients:

  • 2 oz fat free cottage cheese

  • 1 small fresh peach

Instructions:

  1. Slice peach into small slices.

  2. Spoon cottage cheese into a bowl or plate.

  3. Add the sliced peach to the cottage cheese.

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Plum, Raspberry, and Tarragon Soup

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Plum, Raspberry, and Tarragon Soup

1 FRUIT PER SERVING
SERVINGS: 4

Ingredients:

  • 1 cup raspberries

  • 4 medium plums

  • 4 sprigs tarragon (optional)

  • 1 cup water

Instructions:

  1. Fill a large bowl with ice and water; set aside

  2. Bring a medium pot of water to a boil. Add plums; blanch until skin begins to peal, 2 to 3 minutes

  3. Remove plums from water; place in ice bath until cool. Remove plums from ice bath, reserving ice bath

  4. Peel plums, remove pits, cut into chunks and place in a medium saucepan

  5. Add the raspberries, tarragon and water to the saucepan; cover, and bring to a simmer over MED heat

  6. Reduce heat to MED-LOW, and allow to simmer until plums are falling apart, 15 to 20 minutes

  7. Remove from heat, transfer to a clean bowl, and place in the reserved ice bath, stirring occasionally, until cold

  8. Remove tarragon sprigs from cold mixture

  9. Transfer the mixture to a blender and purée

  10. Divide the mixture into forths, putting one in a bowl or glass. Refrigerate the remaining three

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Strawberry Milkshake

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Strawberry Milkshake

1 FRUIT AND ½ DAIRY PER SERVING

Ingredients:

  • ½ cup (4 oz) nonfat milk

  • ¾ cup frozen strawberries

  • Stevia (if desired)

Instructions:

  1. Put all ingredients into a blender

  2. Blend to the desired consistency

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Watermelon Pops

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Watermelon Pops

1 FRUIT AND ½ DAIRY PER SERVING
SERVINGS: 4

Ingredients:

  • 4 cups watermelon cubes, seeds removed**

  • Stevia (if desired)

  • 4 paper cups (7 oz)
    4 popsicle sticks

Instructions:

  1. Purée watermelon in blender. Only add the sweetener if the watermelon is not very ripe/sweet.

  2. Divide purée between the 4 cups and insert the sticks.

  3. Freeze until firm.

  4. Tear off the paper cups when ready to serve.

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Berries (Mid-Morning Snack)

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Berries (Mid-Morning Snack)

1 FRUIT PER SERVING

Ingredients:

  • ½ cup assorted berries

  • 2 tbsp fat free whipped cream/topping *

Instructions:

  1. Place berries in a bowl

  2. Top with the fat free whipped cream/topping

  3. ENJOY!!

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Broiled Cinnamon Grapefruit (Mid-Morning Snack)

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Broiled Cinnamon Grapefruit (Mid-Morning Snack)

1 FRUIT PER SERVING

Ingredients:

  • ½ of grapefruit - small

  • 1/8 tsp. cinnamon*

  • Stevia (to taste)

Instructions:

  1. Cut grapefruit in half

  2. Cut and remove grapefruit sections

  3. Squeeze shell to remove the juice and then pour over sections

  4. Remove veins left inside grapefruit shell

  5. Mix together cinnamon and Stevia; toss with grapefruit sections to coat

  6. Put the sections back in the shell

  7. Broil for about 3-5 minutes until caramelized

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Citrus Salad (Mid-Morning Snack)

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Citrus Salad (Mid-Morning Snack)

1 FRUIT PER SERVING

Ingredients:

  • ½ cups total citrus fruit *

  • splash of lemon and/or lime juice (optional)

  • zest of ¼ lemon and/or lime (optional)

Instructions:

  1. Cut off orange and grapefruit peel with a sharp knife, including all the white pith, leaving behind just the flesh.

  2. Cut the oranges and grapefruits into "supremes" or segments, leaving behind the white membrane.

  3. Arrange the citrus fruit in a glass, bowl or on a plate.

  4. Finely grate the zest from the lemon and/or lime over the citrus fruit and top with a splash of lemon and/or lime juice.

  5. Cover and refrigerate for at least an hour, preferably overnight.

* Suggestions: Grapefruit: Ruby Red, White or Golden
Oranges: Naval, Blood, Cara Cara or Velencia

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Grapesicle (Mid-Morning Snack)

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Grapesicle (Mid-Morning Snack)

1 FRUIT PER SERVING

Ingredients:

  • 12 seedless grapes, any color

  • skewers

Instructions:

  1. Take grapes and place them on the skewers (however many it takes to use all 12 grapes), leaving approx ½" between each grape. You can alternate colors if you are using different types of grapes.

  2. Place on a parchment-lined cookie sheet or plate and place in the freezer.

  3. Once the "Grapesicles" are frozen or when you are ready to eat, remove from the freezer.

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Melon Sorbet (Mid-Morning Snack)

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Melon Sorbet (Mid-Morning Snack)

1 FRUIT PER SERVING

Ingredients:

  • 1 cup watermelon, cubed
    OR

  • 1/4 cup (6" diameter) cantaloupe, cubed
    OR

  • 1/8 cup (7" diameter) honeydew melon, cubed

Instructions:

  1. Cube one of the melons and place in a food-storage bag.

  2. Place in the freezer.

  3. When it's sorbet time, place frozen melon in the food processor/blender and purée. You may need to add water to make smooth.

  4. Serve immediately or store in the freezer in an airtight container up to two weeks.

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Orange Julianne (Mid-Morning Snack)

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Orange Julianne (Mid-Morning Snack)

1 FRUIT PER SERVING

Ingredients:

  • 1 orange, small

  • Ice (as needed)

  • vanilla (to taste)

  • Stevia (if desired)

  • water (as needed)

Instructions:

  1. Peel orange, remove seeds and pith (white part of rind), and place orange sections into a blender

  2. Add a handful of ice and blend

  3. Add vanilla and Stevia (if desired)

  4. Blend to the desired consistency, adding water/ice as needed

  5. Serve in a chilled glass

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Sweet and Spicy Pineapple Sorbet (Mid-Morning Snack)

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Sweet and Spicy Pineapple Sorbet (Mid-Morning Snack)

1 FRUIT PER SERVING
SERVINGS: 4

Ingredients:

  • 1 cup fresh pineapple, cubed

  • juice and zest 1 lime

  • 1 small piece of ginger, sliced

  • handful Thai basil leaves, plus a few extra little ones to serve

Instructions:

  1. A couple of days before eating, put everything into a blender with 3/4 cups water (or enough to make the mixture smooth) and blend until very smooth.

  2. Pour the mixture into 4 freezable containers and freeze overnight until solid.

  3. A few hours before serving, remove one container from the freezer and allow to defrost slightly so it slides out of the container in a block. You still have 3 containers you can make into sorbet later!

  4. Chop the block into ice cube-sized chunks and pulse in the blender again until you have a thick, slushy purée.

  5. Place the purée back into the container and refreeze for 1 hr or until it can be scooped out.

  6. To serve, scoop the sorbet into chilled bowls or glasses and top with extra basil.

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