Fruit & Nut Muffins


  • 3 cups + 2 Tablespoons CNP Master Mix (click link or download the recipe card below)
  • 3 Tablespoons sugar
  • 1 egg, beaten
  • 11/4 cups low fat-milk
  • 2-4 Tablespoons chopped almonds, walnuts, pecans, or other nuts
  • 3/4-1 cup drained and chopped canned or frozen and thawed pears, peaches, or other fruit
  • Nonstick spray or muffin tin papers


  1. Wash hands with warm, soapy water for 20 seconds.
  2. Preheat oven to 400°F.
  3. Coat 12 muffin pan cups with nonstick spray or place muffin papers in each tin.
  4. Combine CNP Master Mix and sugar.
  5. In a separate bowl, blend together egg and milk. Add to dry ingredients. Stir gently just until dry ingredients are moistened. Mixture should be lumpy.
  6. Fold in chopped nuts and fruit.
  7. Fill each muffin tin 2/3 full.
  8. Bake at 400°F for 20 minutes.

Makes 12 muffins

Fruit Crisp


  • 2 15-ounce cans peaches, pears, apricots, apples, mixed fruit etc.
  • 1 Tablespoon cornstarch or flour
  • 1 ½ cups coarsely crushed whole-wheat cereal or
  • ¾ cup oats
  • ¼ cup sugar
  • ½ cup CNP Master Mix (see linked content) or flour
  • 3 Tablespoons margarine, melted
  • ⅓ cup chopped nuts, sunflower seeds, or peanuts (optional)
  • Nonstick spray
  1. Wash hands with warm, soapy water.
  2. Preheat oven to 350°F and spray baking an 8×8-inch baking pan with nonstick spray.
  3. Drain fruit, saving 1 Tablespoon of liquid. Arrange fruit in baking pan.
  4. Mix fruit juice with cornstarch or flour and pour over fruit.
  5. Mix together cereal crumbs or oats, sugar, CNP Master Mix or flour, and margarine. Stir in nuts or seeds.
  6. Sprinkle evenly over fruit. Bake at 350°F for 20 minutes.
  7. Cut into nine pieces. Serve.

Ham & Black Bean Soup with Peach Salsa


For the soup

  • 2 15-ounce cans black beans, drained and rinsed
  • 1 teaspoon canola oil
  • ½ cup onion, chopped
  • 1 clove garlic, minced
  • 1½ cups diced cooked ham
  • 1 10-ounce can tomatoes and green chilies or diced tomatoes, undrained
  • 2 cups low-sodium broth
  • 1 teaspoon ground cumin
  • ½ teaspoon chili powder
  • ¼ teaspoon cayenne pepper or red chili flakes (optional)
  • Juice of 1 lime (or 2 Tablespoons lime juice or lemon juice)
  • Salt and pepper to taste
  • Garnishes: low-fat sour cream, low-fat shredded cheese, peach salsa (see next column)


  1. Wash hands with warm, soapy water for 20 seconds.
  2. Rinse and drain beans.
  3. Place beans in a bowl and partially mash with a potato masher or fork, or pulse in a blender or food processor. Set aside.
  4. Heat oil in a medium-sized pot. Add onion, garlic, and ham and cook until lightly browned, about 5 minutes.
  5. Add beans, tomatoes and green chilies, broth, and spices. Cover and simmer for about 30 minutes, stirring occasionally. You may need to add water if soup is too thick.
  6. Stir in lime/lemon juice, salt, and pepper.
  7. Serve warm with garnishes.

Makes 6 1-cup servings


For peach salsa

  • 2 tomatoes, chopped or 1 cup canned
  • ¼ onion, diced
  • 1 cup canned peaches, drained and chopped
  • 1 Tablespoon cilantro, chopped
  • Salt and lemon/lime juice to taste


  1. Wash hands with warm, soapy water for 20 seconds.
  2. Mix all ingredients in a bowl. Toss well to blend. Chill before serving.
  3. Enjoy with fresh vegetables, whole grain chips, whole wheat crackers or on top of soup.

Makes 2 cups

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