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Create Your Own Smoothie: Blueberry Pie

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Blueberry Pie Smoothie:

Ingredients

  • 1 cup fresh or frozen blueberries, unsweetened (slightly thawed if frozen)
  • 1 cup ice, if using fresh blueberries
  • 1/2 cup apple juice
  • 3/4 cup low-fat vanilla yogurt
  • 1/4 cup low-fat milk
  • Dash of cinnamon
Directions
  1. Wash hands with warm, soapy water for 20 seconds.
  2. Place all ingredients in a blender and blend well. If a blender is not available, use a resealable plastic bag and crushed ice. Blend with fingers.
  3. Pour into 2 glasses and enjoy.

Makes 2 servings

nutrition food label

Select ingredients from the chart and place in a blender with ice. If using fresh or canned fruit, add 1-2 cups of ice. Mix, pour, and enjoy. If a blender is not available, use a resealable plastic bag and crushed ice. Each combination will make about 2 servings.

Please contact CNP for a readable PDF

Cooking Beans in an Instant Pot

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Ingredients

  • 1-2 c dry beans (pinto, black, white, chili, etc)
  • Water
  • Instant Pot pressure cooker
Directions
  1. Wash hands with warm, soapy water for 20 seconds.
  2. Soak beans overnight or for several hours in the fridge.
  3. Rinse and discard cracked or split beans and pour into Instant Pot.
  4. Add water (about twice as much water as beans, at least 1-2 c. in a pressure cooker).
  5. Close and seal pressure cooker.
  6. Cook on manual pressure for 25-30 minutes.
  7. Release pressure when finished cooking. Be careful as hot steam escapes.
  8. Drain beans in a colander.
  9. Use immediately or rinse and cool.
  10. Store in refrigerator for up to 4 days. Freeze any leftovers.

 

Uses

  • Beans & Rice (with toppings)
  • Burrito bowls (with toppings)
  • Refried beans
  • Bean burritos
  • Salads
  • Soups

Makes 4-8 servings

Blueberry Mug Muffin

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Ingredients

  • 1 large banana
  • 2 Tbsp peanut butter
  • 1/4 – 1/2 C oats
  • 1 egg
  • 1/4 C frozen blueberries (or other fruit)
  • 1/4 tsp ginger
  • 1/4 tsp cinnamon
  • 1 large mug or soup cup

Directions

  1. Wash hands with warm, soapy water.
  2. Add ingredients to mug and stir completely. Add second 1/4 cup of oats as needed for smooth consistency.
  3. Cook in microwave for about 4 minutes. Mug will be hot!
  4. Cook for an additional minute if the center is not firm.
  5. Carefully remove mug from microwave with hot pad.

Makes 1 serving

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