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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.

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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

Baked Oatmeal

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Ingredients

  • 2 bananas
  • 1 cup quick oats
  • 1/4 cup chopped pecans
  • 1/2 teaspoon baking powder
  • 3/4 teaspoon cinnamon
  • 1 cup fat-free milk
  • 1 egg
  • 4 Tablespoons honey
  • 1 teaspoon vanilla
  • 1 1/2 cup blueberries

Directions

  1. Wash hands with warm, soapy water.
  2. Preheat oven to 375°F. Coat an 8″x8″ baking dish with cooking spray.
  3. In a medium, bowl, combine oats, nuts, baking powder, and cinnamon. Stir.
  4. Add milk and egg. Mix well.
  5. Add honey and vanilla. Fold in blueberries.
  6. Add mixture to baking dish.
  7. Lay banana slices on top of mixture.
  8. Top with cinnamon, if desired.
  9. Bake for 30 minutes, or until the top is golden brown.

Makes 6 servings

nutrition food label

Apple Oatmeal Muffins

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Ingredients

  • 1/2 cup non-fat milk
  • 1/3 cup applesauce
  • 1/2 cup all-purpose flour
  • 1/2 cup quick oats
  • 1/4 cup sugar
  • 1 Tablespoon baking powder
  • 1/2 teaspoon cinnamon
  • 1 apple, chopped
  • Nonstick spray

Directions

  1. Wash hands with warm, soapy water.
  2. Preheat oven to 400°F. Coat 6 muffin tins with nonstick spray.
  3. Add milk and applesauce in a small bowl. Stir until blended
  4. Stir in flour, oats, sugar, baking powder, and cinnamon. Mix until moistened (do not over mix).
  5. Gently stir in chopped apple
  6. Spoon into muffin tins.
  7. Bake for 15-20 minutes or until an inserted toothpick comes out clean.
  8. Cool in pan for 5 minutes before serving. Store extra muffins in an airtight container.

Makes 6 servings

nutrition food label

Oatmeal Carrot Raisin Bread

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Ingredients

  • 1 cup rolled oats
  • 1 cup wheat flour
  • 1/2 cup applesauce
  • 1 cup shredded carrots
  • 1/4 cup raisins
  • 1/4 cup walnuts
  • 1 teaspoon baking powder
  • 1 cup fat-free yogurt
  • 2 scoops protein powder (optional)
  • 2 eggs
  • 2 egg whites

Directions

  1. Wash hands with warm, soapy water.
  2. Preheat oven to 400°F. Coat bread pan with nonstick cooking spray.
  3. Combine all ingredients in a large bowl. 
  4. Stir until well mixed. 
  5. Pour into a bread pan.
  6. Bake for 20-25 minutes.

Makes 10 servings

nutrition food label
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