Healthy Food Recipes 1
Classic Orange Smoothie
1 cup orange juice
1 banana
2 ice cubes or
½ cup crushed ice
½ cup vanilla yogurt
Combine all ingredients in a
blender, and blend on high until
smooth and creamy. Adjust
flavours or thickness if needed.
Makes 2 servings.
Note: Be creative and use a
variety of ingredients. Try adding
apple juice instead of orange or
cherry yogurt instead of vanilla.
Yogurt Parfaits
2 cups vanilla
low-fat yogurt
1 cup granola
1 cup chopped fruit
(thawed frozen fruit works well)
Spoon ½ cup of yogurt in each of
4 cups. Spoon ¼ cup of chopped
fruit in each cup.
Sprinkle with ¼ cup granola.
Super Veggie Wrap
1 cucumber, thinly sliced
2 small
zucchinis,
thinly
sliced
2 carrots,
peeled
and thinly
sliced
4 large white mushrooms,
chopped
4 green onions, chopped
1 clove garlic, chopped (optional)
4 (10-inch) whole wheat tortillas
½ cup fat-free cream cheese
In a small bowl, combine cucumber,
zucchini, carrots, mushrooms,
green onions, and garlic.
Thinly spread 1 tablespoon cream
cheese on each tortilla. Place
chopped vegetable mixture evenly
across the center of each tortilla.
Roll the tortilla, wrapping vegetables
very tightly, forming a tube.
When finished rolling, slice each
tube into 1-inch wide sections to
serve. Variation: Add 1 tablespoon
of salsa to each wrap.
Pizza Muffins
2 English muffins
(whole-wheat, if possible)
1 small onion
4 fresh mushrooms
2 tablespoons canned
tomato paste
(no salt added)
2 tablespoons water
½ teaspoon dried oregano
black pepper (optional)
4 thin slices part-skim mozzarella cheese
Slice or separate the muffins into halves and
place them in a toaster or toaster oven. Toast
until golden brown.
While the muffins are toasting, cut the ends off
of the onion and peel away the outer skin.
Chop the onion into little pieces (smaller than
a raisin). Wipe the mushrooms with a damp
paper towel and slice off the very end part of
each stem. Slice the mushrooms thinly.
Make a tomato sauce by mixing the tomato
paste, water, and oregano in a small bowl.
Add a dash of black pepper for a spicier pizza.
Top each muffin half with 1 tablespoon of the
tomato sauce. Sprinkle with the onions and
mushrooms and place a slice of cheese on top.
Place the pizzas under the broiler (of a stove or
toaster oven), about 4 inches away from the
heat. Broil until the cheese melts, about 4 or 5
minutes.
Fruit Pizza
English muffins (whole-wheat, if possible)
Low-fat cream cheese
Sliced fruit, fresh or canned
Slice English muffins in half. Spread a thin
layer of cream cheese and top with favourite
fruits.
No cooking!
3-Minute Fruit Salad
1 can mandarin oranges packed in their own
juice, drained (or 1-2 mandarin oranges, peeled
and separated)
1 banana, sliced
1 red apple, chopped
A sprinkle of raisins or blueberries
Combine and serve.
Ants on a Log
1 celery stick
1 tablespoon peanut butter
1 tablespoon crisp rice
cereal or raisins
Spread peanut butter on celery stick. Press
cereal and/or raisins into peanut butter.
The kids will love making and eating the ants!
Berry Fit Smoothie
• 3/4 cup Diet Ocean Spray® Juice Drink, any flavor
• 3/4 cup frozen mixed berries (strawberries, raspberries, blackberries and blueberries)
• 1 6-ounce container low fat berry-flavored yogurt
• 1/2 banana, cut into slices
Combine all ingredients in a blender. Blend for a few seconds on high speed or until ingredients are thoroughly combined. Pour into a large glass.
Makes approximately 2 servings.
Spritzerberry
• 6 ounces Diet Ocean Spray® Juice Drink, any flavor
• 2 ounces diet ginger ale
Pour all ingredients in a tall glass over ice.
Makes 1 serving.
Craisins® Crunch Breakfast Bowl
• 1 banana, thinly sliced
• 1/4 cup Ocean Spray® Craisins® Original Sweetened Dried Cranberries
• 2 tablespoons low-fat French vanilla yogurt
• 2 tablespoons low-fat granola
Divide the banana slices and sweetened dried cranberries between 2 small bowls; toss gently. Top each bowl with 1 tablespoon of yogurt and 1 tablespoon of granola.
Makes 2 servings.
Cedar Planked Salmon with Spiced Cranberry Relish
Cooking Tools
• 1 untreated 6 x 12-inch cedar plank or shingle
Relish
• 1 cup Ocean Spray® Cranberry Juice Cocktail
• 3/4 cup Ocean Spray® Craisins® Original Sweetened Dried Cranberries
• 1/4 cup finely chopped onion
• 1 teaspoon orange peel
• 3/4 teaspoon five-spice powder
Marinade
• 2 tablespoons soy sauce
• 2 tablespoons orange juice
• 1 teaspoon honey
• 1 1¼-pound salmon filet, 3/4 to 1¼-inches thick
Soak cedar plank or shingle in water 1 to 2 hours.
Combine all relish ingredients in medium saucepan. Cook over medium heat until mixture boils, stirring occasionally. Reduce heat; simmer 6 to 8 minutes or until onion is tender and mixture thickens. Cool.
Meanwhile, combine soy sauce, orange juice and honey in shallow dish; add salmon, skin side up. Cover; refrigerate 30 minutes.
Heat grill for medium-high indirect heat. Place salmon skin side down on plank; place on grill. Grill for 20 to 30 minutes or until flesh is opaque and flakes easily with fork.
Place salmon on serving platter and cut into 4 pieces. Serve with relish.
Makes 4 servings.
Tip: Planks can be used several times if soaked well and used over indirect heat. After use, rinse plank well with warm water. Use scrub brush if needed.
Cosmo
• 3 ounces Diet Ocean Spray® Cranberry Spray Juice Drink
• 3/4 ounce Absolut® Raspberri® Raspberry Flavored Vodka
• Squeeze of lime
• Lime twist, garnish
Shake ingredients, except lime twist, until cold, in a cocktail shaker with ice. Strain into a chilled glass. Garnish with lime twist.
Makes 1 50-calorie serving.
Effortless Spinach Salad
• 8 ounces fresh spinach
• 1/2 cup feta or goat cheese, crumbled
• 1/4 small red onion, thinly sliced
• 1/2 cup Craisins® Original Sweetened Dried Cranberries
• 2 tablespoons toasted sliced almonds, optional
• 1/2 cup bottled balsamic vinaigrette salad dressing
• 2 tablespoons orange juice
• 1 teaspoon orange zest, optional
Wash and clean spinach. Tear into bite size pieces and place in a serving bowl. Add half of the feta or goat cheese and onion; toss to combine.
Combine dressing ingredients in a small mixing bowl. Pour over salad and toss to coat. Sprinkle with remaining cheese. Top with sweetened dried cranberries and almonds. Serve immediately.
Makes 4 servings.
