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| Blended Bliss Whip up this refreshing banana-berry smoothie in seconds. This recipe is from the book Super Smoothies by Mary Corpening Brber and Sara Cornpening Whiteford. 3/4 cup quartered fresh strawberries 3/4 cup unsweetened apple juice 1/2 cup frozen unsweetened raspberries 1 frozen banana, sliced Combine ingredients in a blender. Blend until smooth. Makes about 2 cups; serving size 1 cup; serves 2. |
| Fresh potato fries 12 oz. russet potatoes (that's 2 med. spuds) Pinch of salt and pepper Canola oil cooking spray 1.) Wash and scrub the potatoes. Cut potatoes into french-fry style strips 2.) Steam potaotes ina steamer basket over boiling water for 3 minutes. 3.) Spread potatoes on a cookie sheet and lightly coat them with the cooking spray. The season them with salt and pepper. 4.) Bake potatoes at 350 degrees F until ends begin to brown (about 20 minutes). This recipe makes 4 servings of fries. Each healthy serving contains about 75 calories, 14 grams carbohydrates, 1 gram fat. 2 grams protien, 56 milligrams sodium, 2 grams fiber and 0 cholesterol. |
| Garlic Chips and Spicy Dip 2 (5-inch) pitas PAM butter-flavored nonstick cooking spray 1/4 tsp garlic powder 1/4 cup fat-free cottage cheese 2 tbsp salsa Preheat your oven to 425 degrees F. Cut each pita into 8 triangle-shaped pieces (like pizza). Next, spray one side of each pita with the cooking spray and sprinkle evenly with garlic powder. Arrange pieces into a single layer on a nonstick baking sheet. Bake for 6 minutes or until golden brown. While they're baking, scoop cottage cheese into a small bowl, mix in the salsa and voila! Spicy dip! (Makes one serving.) Calories- 350 Fat grams- 3 Carbohydrates- 65.3 grams Protien- 17.5 |