This smoothie is the perfect drink or snack for kids and adults! Want to make it even healthier? Try adding a handful of spinach to add a serving of vegetables. Raw spinach has very little flavor, so the only thing that will change about this smoothie is the color!
Makes: 2 Servings
Ingredients
1 medium banana
3/4 cups 100% pineapple juice
1/2 cup Greek yogurt, plain
1/2 cup strawberries, rinsed, stems removed
Instructions
Place all ingredients in a blender and blend until smooth.
Divide smoothie between 2 glasses and serve immediately.
Note: Try using frozen bananas and strawberries to make this smoothie even more refreshing!
A fancy and refreshing twist on plain seltzer. This sparking treat helps you to cut back on the calories and sugar in fruit juice, but still allows you to sip on something sweet. Find more ways to Make Water More Exciting.
Makes: 1 Serving
Ingredients
4 oz plain seltzer water
4 oz 100% fruit juice – apple, grape or cranberry juice work well!
Instructions
Mix the seltzer water and juice together and serve over ice.
*Nutrition information includes 100% cranberry juice in analysis.
These fruit ice cubes are a simple way to add flavor to your water. This is also a great way to use fruit that’s about to go bad. You can use it later for smoothies when you can’t get fresh fruit. Never throw fruit away again!
Makes: Servings vary
Ingredients
Your favorite fruit
Water
Instructions
Chop up your favorite fruit into small pieces, or mash it with a fork. Place chopped up fruit into ice cube tray.
Carefully add water over the fruit (enough to fill the cube) and freeze.
This refreshing alternative to water is easy to make and will help to keep you cool on even the hottest of days. Here are more healthy ways to stay hydrated that are more exciting than plain water.
Makes: 8 Servings
Ingredients
8 cups of water
1 small cucumber, washed and thinly sliced
1/4 cup fresh mint leaves, thoroughly washed
Instructions
Pour 8 cups of water into large water pitcher. Place the thin slices of cucumber and mint leaves in the water.
Who doesn’t love peanut butter and banana? Add in some chocolate? Yes please!! This smoothie is healthy and packed with protein, but tastes more like a dessert! Your kids are sure to love it.
Makes: 1 Serving
Ingredients
1 cup milk, 1% or skim
1/2 cup banana, frozen
1 Tbs peanut butter
1/4 tsp cinnamon
1 tsp unsweetened cocoa powder, or more if you like
Optional: 1/2 tsp vanilla extract
Instructions
Combine all ingredients in a blender and blend until smooth and creamy.
Pour into a tall glass and garnish with a sprinkle of cocoa powder, if desired.
Raw spinach has very little flavor, but has a ton of nutrients. When you add it to your smoothie, the only change you’ll notice is the color! Oats are optional, but adding them will make your smoothie thicker and will add fiber. Check out this other mango smoothie recipe and some simple tips for how to layer the perfect smoothie using your own ingredients.
Blend spinach, water, orange, and banana until smooth.
Add mango and oats and blend until smooth.
Pour into 2 glasses and enjoy!
Note: Use frozen fruit, or replace the fresh spinach with ¼ cup of frozen spinach to make smoothie cold. You can also add ice in step 1 and use only 1 cup of water. Experiment to find the consistency you like best!
Banana splits don’t always have to be made with ice cream! Try this yogurt-based banana split for a healthier alternative. Want to kick it up a notch? Try freezing your vanilla Greek yogurt before you make this recipe!
Makes: 1 banana split
Ingredients
1/2 cup nonfat vanilla Greek yogurt
1/4 cup fruit of your choice (fresh, frozen, or canned in juice/water)
2 tablespoons crunchy cereal or nuts
1/2 banana, sliced in half, lengthwise
Optional: sprinkle of cinnamon
Instructions
Place halved banana in bowl, then spoon in yogurt.
Top with fruit, nuts, and cinnamon if you’d like.
*Nutrition information includes blueberries and Cheerios for analysis.
S’mores are a favorite. And, this version doesn’t require the fire! These pudding bars are a rich treat that also provides calcium and vitamin D.
To cut back on the sugar and calories, you can skip the marshmallows and still enjoy the deliciousness of chocolate with graham crackers! And, if you want a fruity version of this classic, try Strawberry S’mores.
In a large bowl, whisk together milk and pudding mix until well combined. Stir in whipped topping and marshmallows.
In a 9 x 13 inch glass baking dish, lay out half the graham crackers. Spread pudding mixture evenly over graham crackers. Top with remaining graham crackers, forming sandwiches, and lightly press together.
Freeze for 4-6 hours, then cut into individual squares and wrap each one individually; return to freezer until ready to serve.
*Nutrition information includes miniature marshmallows in analysis.
Note: These will keep for up to 2 weeks in the freezer.
You can toss just about anything into these breakfast quesadillas! We love adding frozen peppers and onions (thawed), colby-jack cheese, and leftover chicken or tofu.
Optional: 4 tablespoons salsa, vegetables of your choice (canned, fresh, or frozen), beans (drained, rinsed)
Instructions
Scramble eggs in a small pan over medium heat.
Put 1/4 of the cheese and scrambled eggs on each tortilla.
Add any veggies or beans you’d like.
Heat 2 quesadillas at a time in microwave on high for 20-30 seconds or until cheese melts.
OR
Heat each quesadilla in a non-stick skillet for 3-4 min on medium heat.
Top with salsa (if using) and fold tortilla in half to serve.
Oatmeal is a cheap, healthy, and versatile food that makes for a quick and easy breakfast! Ever tried it savory?
Makes: 1 Serving
Ingredients
1/2 cup instant steel cut oats or quick-cooking oats
1 cup water
1 small apple, core removed, chopped
1/2 tsp ground cinnamon (or more if desired)
Optional: 1 tsp honey or maple syrup
Instructions
In a microwave-safe bowl mix together oatmeal and water.
Microwave on high power for 1 minute. Stir. Microwave on high power for another minute. Stir again.
Microwave for 30-60 more seconds until oatmeal reaches desired thickness. Add additional water or milk if oatmeal is too dry.
Mix in apple pieces and honey, if using.
Top with cinnamon.
Note: You can use skim milk instead of water for increased protein, calcium and Vitamin D.