Healthy Recipes

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• Apple Pie Smoothie
• Banana Apple Butter Muffins
• Confetti Grits
• Corn and Broccoli Frittata
• French Toast
• Orange Smoothie
• Pumpkin Raisin Muffins
• Waffle Monte Cristos

• 1 cup unsweetened apple juice
• 1 (8 ounce) carton plain nonfat yogurt
• 2 Tbsp. honey
• 1/8 tsp. apple pie spice
• 4 ice cubes

Combine apple juice, yogurt, honey and apple pie spice in a blender container. Blend 1 minute. Gradually add the ice and blend until smooth. Serve immediately.

Makes 2 servings. Per serving: 170 calories. Fat: 0 grams. Sodium: 85 milligrams. Fiber: .2 grams

• 1 (14 oz.) package banana quick bread mix
• 1 (8 oz.) carton plain nonfat yogurt
• 1/2 cup apple butter
• 1/4 cup oil
• 1 egg

Preheat oven to 400 degrees. Spray 12 muffin cups with no stick cooking spray. In a large bowl, combine quick bread mix, yogurt, apple butter, oil and egg. Stir 50 to 75 strokes by hand or until dry ingredients are moistened. Divide evenly among muffin cups.

Bake in preheated oven for 15 to 20 minutes or until a toothpick inserted in the center comes out clean. Cool 5 minutes; remove from pan.

Makes 12 muffins. Per muffin: 207 calories. Fat: 6.6 grams. Sodium: 221 milligrams. Fiber: .2 grams.

• 3 cups ready to serve chicken broth
• 3/4 cup quick cooking grits
• 1/4 cup chopped green chilies (mild, canned)
• 1 medium tomato, diced
• 1 Tbsp. sliced green onion
• 1 Tbsp. chopped cilantro
• Pepper, to taste

Heat chicken broth to boiling in a large saucepan. Gradually add grits and cook, stirring, over medium heat until thickened. Add remaining ingredients. Stir well and serve.

Makes 4 servings. Per serving: 120 calories. Fat: 1 gram. Fiber: 1.4 grams. Sodium: 634 mg.

• 1 Tbsp. light margarine
• 1 (16 ounce) package corn, broccoli and red pepper combination vegetables
• 1/4 tsp. dried thyme
• 1 cup liquid egg substitute
• 4 egg whites
• Salt and pepper, to taste
• 1/4 tsp. hot pepper sauce
• 2 cup shredded light cheddar

Preheat a large nonstick skillet with a heat proof handle. Add margarine and melt. Add vegetables and thyme; cook 6 to 8 minutes or until tender.

In a medium bowl, combine the egg substitute, egg whites and seasoning and mix well. Pour over vegetables in skillet; cover. Reduce the heat to low. Cook 10 minutes or until eggs are set on the bottom and the frittata is lightly browned on the bottom. Sprinkle with cheese; place under a preheated broiler until cheese melts and eggs are set on top.

Makes 4 servings.

Per serving: 163 calories. Fat: 5 grams. Sodium: 464 milligrams. Fiber: 2.3 grams.

• 1 cup egg substitute
• 2/3 cup fat free milk
• 3 Tbsp. sugar
• 1/2 tsp. vanilla extract
• 8 slices (1 inch thick) stale Italian bread
• No stick cooking spray

Preheat oven to 375 degrees. Combine egg substitute, milk, sugar and vanilla in a shallow pan and mix well. Place bread in a single layer in pan. Soak bread in egg mixture 2 minutes. Turn and soak until remaining egg mixture is absorbed. Spray a nonstick baking sheet with no stick cooking spray. Place bread slices on cookie sheet and spray top of bread slices with no stick cooking spray. Bake 15 minutes. Turn and bake an additional 10 minutes or until golden. Serve with syrup or fresh fruit.

Makes 8 slices. Per slice: 116 calories. Fat: Trace. Sodium: 263 milligrams. Fiber: .5 grams.

• 1 (6 ounce) can frozen orange juice concentrate
• 1 cup low fat milk
• 2 cup water
• 2 tsp. vanilla extract
• 10 ice cubes

Combine the orange juice concentrate, milk, water and vanilla in the blender. Blend 2 minutes. Slowly add ice and blend until smooth. Serve immediately.

• 2 cups light baking mix
• 1 tsp. pumpkin pie spice
• 1/4 cup golden raisins
• 1 cup solid pack pumpkin
• 1/2 cup brown sugar, packed
• 1 egg
• 2 cup skim milk
• 2 Tbsp. oil
• Cinnamon sugar

Preheat oven to 400 degrees. Spray 9 muffin cups with no stick spray. In a large bowl, combine baking mix, pumpkin pie spice and raisins. In a second bowl, combine pumpkin, brown sugar, egg, milk and oil. Mix well. Add pumpkin mixture to dry ingredients. Stir just until moistened. Divide evenly among muffin cups. Sprinkle with cinnamon sugar.

Bake in preheated oven 15 to 20 minutes or until toothpick comes out clean. Cool for 5 minutes and remove from pans.

• 1 (10 ounce) package low fat frozen waffles (8 to a package)
• 4 tsp. Dijon mustard
• 4 thin slices 97 % fat free cooked ham
• 4 thin slices Swiss processed cheese food
• 2 cup liquid egg substitute
• 1/4 cup skim milk

Preheat oven to 400 degrees. Spread 1 teaspoon of mustard on four waffles. Place a ham slice and a slice of cheese on each waffle and top with a second waffle. Fold or trim ham and cheese to fit the waffle. Combine egg substitute and milk in a shallow dish. Dip waffle sandwich in egg mixture to coat generously on both sides. Place on a nonstick cookie sheet. Place in preheated oven and bake 10 minutes. Turn and bake 5 minutes longer or until cheese is melted and waffles are crisp.