Avocado Smoothie

This delicious smoothie is one of the most nutritious smoothie options out there but it isn't one you can order in the store. Here's how to make your own:

Image compliment of www.squidoo.com/snack-bar

1/2 cup of plain yogurt

1 cup of low fat milk

1 avocado, halved and pitted

2 tablespoon of honey

1 teaspoon of cinnamon

Place all ingredients in a blender and blend into a smoothy.

Pour and enjoy the delicious goodness.

Mixed-Berry Coffee Cake

Crushed low-fat granola creates a deliciously crunchy and streusel-like topping in no time flat! From eatbetteramerica.

Prep Time:15 min

Start to Finish:1 hr

makes:8 servings

1/3	cup packed brown sugar
1/2	cup buttermilk
2	tablespoons canola or soybean oil
1	teaspoon vanilla
1	egg
1	cup Gold Medal® whole wheat flour
1/2	teaspoon baking soda
1/2	teaspoon ground cinnamon
1/8	teaspoon salt
1	cup mixed berries, such as blueberries, raspberries and blackberries or Cascadian Farm® frozen organic harvest berries (do not thaw)
1/4	cup low-fat granola, slightly crushed

1.	Heat oven to 350°F. Spray 8-inch or 9-inch round cake pan with cooking spray.
2.	In large bowl, mix brown sugar, buttermilk, oil, vanilla and egg until smooth. Stir in flour, baking soda, cinnamon and salt just until moistened. Gently fold in half of the berries. Spoon into pan. Sprinkle with remaining berries and the granola.
3.	Bake 28 to 33 minutes or until golden brown and top springs back when touched in center. Cool in pan on cooling rack 10 minutes. Serve warm.

Nutritional Information

1 Serving: Calories 160 (Calories from Fat 45); Total Fat 5g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 30mg; Sodium 150mg; Total Carbohydrate 26g (Dietary Fiber 3g, Sugars 12g); Protein 4g % Daily Value*: Vitamin A 2%; Vitamin C 2%; Calcium 4%; Iron 6% Exchanges: 1 Starch; 1/2 Other Carbohydrate; 0 Vegetable; 1 Fat Carbohydrate Choices: 2 MyPyramid Servings: 1 tsp Fats & Oils, 1 oz-equivalents Grains
*% Daily Values are based on a 2,000 calorie diet.

NOTE: Since not many people have buttermilk sitting in their fridge, an easy conversion is to use plain yogurt. Use the same amount as called for with the buttermilk. If you do not have plain yogurt but have vanilla yogurt, go ahead and use that but omit the vanilla called for in the recipe.
Also, you may choose to use honey instead of brown sugar. If you do choose to do that, use less then 1/4 cup of honey as that will be plenty. Since the fruit contains sweetness and if you are using vanilla yogurt and that contains sweetness, you may choose to omit the brown sugar/honey altogether.

Berry Smoothie

Many enjoy going to places like The Smoothie King to get a "healthy" smoothie. Although this is better than no smoothie at all, imagine knowing exactly what goes into your smoothie and having a better version then what is provided at a place like The Smoother King.

This recipe is also a great way to get a serving of fruits, a good amount of calcium and vitamin D. I highly recommend this for breakfast. You won't need much more to accompany this delicious treat.

Image compliments of thehealthyeatingsite.com/banana-berry-smoothie

Ingredients:

1/2 c. cup of plain yogurt
2 teaspoons honey (amount is to taste)
1/2 c. mixed frozen or fresh berries (choices are up to you :) )
1/2 c. low fat milk

1. Place all ingredients in a blender and mix to desired consistency.
2. Pour and enjoy!

Crustless Spinach Quiche Cups

For those who LOVE breakfast but know that there are can easily be many calories, fat or bread involved, these quiche cups are a great alternative. Many believe that quiche has to have bread, but let me assure you, they do not! The quiche cups are just as good without the bread and can easily be frozen to be taken out and warmed the morning or evening of the meal.

Ingredients:

4 eggs (or 3/4 cup of egg substitute)
1 pkg of spinach (thawed)
1/2 evaporated milk
Green onions (amount is to taste)
Dash of salt and pepper or spice of choice (I use Mrs. Dash garlic and herb mix)

1. Pre-heat the oven to 350 degrees and grease a 12 cup muffin pan.
   
2. In a bowl beat the eggs then add the milk and mix.
   
3. Microwave the spinach and let cool before adding it to the egg mixture. When the spinach is cooled, add it, the green onions and spices to the egg mixture. Mix well but not too much.
   
4. Using a 1/3 cup measuring utensil, scope the egg mixture into each muffin pan. Place pan in the oven and bake for 20 minutes.
   
5. Cool for 10 minutes before taking the quiche cups out. Using a knife, loosen the side of the quiche so as to not leave any quiche in the pan.
6. Serve with turkey bacon or sausage.