What You Need:
1 C orange juice
1 C papaya, peeled and diced
1/2 C cantaloupe, peeled and diced
1/2 C mango, peeled and diced
2 apricots, pitted and diced
How to Make It:
Pour the orange juice into the blender.
Add the papaya, cantaloupe, mango and apricots.
On medium speed puree mixture for 1 minute.
If you like fruit you’ll like this smoothie. This is one way to ensure you get the recommended amount of fruit in a daily diet.
Makes 4 servings
Serving Size 1 cup
• 1 (14 1/2-ounce) can green beans, drained
• 1 (15 1/2-ounce) can wax beans, drained and rinsed
• 1 (15 1/2-ounce) can dark kidney beans, drained
• 1/4 cup sliced green onions
• 1/4 cup red wine vinegar
• 1 tablespoon olive oil
3 packets EQUAL sweetener •
1 teaspoon dried basil leaves
• 1 small clove garlic, minced
• 1/4 teaspoon fresh ground pepper
Combine green beans, wax beans, kidney beans, green onions, vinegar, oil, Equal, basil, garlic, and pepper in large nonmetallic bowl. Mix well. Cover; refrigerate overnight. Serve chilled.
If you want a more Mediterranean flavor, omit the basil leaves and use mint instead.
Calories 159 (36 calories from fat)
Fat 4g Saturated Fat 1g
Cholesterol 0mg
Sodium 425mg*
Carbohydrate 25g
Dietary Fiber 7g
Sugars 6g
Protein 8g
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Makes 4 servings
Serving Size 1 cup + 2 Tbsp
• 8 ounces frozen cheese-filled tortellini noodles (about 2 cups)
• 1/2 cup refrigerated Marie’s Zesty Fat Free Italian Vinaigrette
• 1 small cucumber, diced (about 1 cup)
• 1 medium tomato, diced (about 1 cup)
• 1 green onion, sliced (about 2 Tbsp)
• Assorted salad greens, optional
1. Cook tortellini according to package directions. Drain in colander. In medium bowl, toss hot tortellini with vinaigrette; cool 10 minutes.
2. Add cucumber, tomato, and onion; toss gently to coat. Serve at room temperature or cover and refrigerate until serving time. Serve on salad greens. If desired, garnish with cherry or grape tomatoes and some black and green olives for more color.
This dish is also excellent with peas and carrots instead of the abovementioned vegetables. Or, it it excellent with one can of finely chopped black olives instead.
Calories 168 (30 calories from fat)
Fat 3g
Saturated Fat 1g
Cholesterol 20mg
Sodium 339mg
Carbohydrate 29g
Dietary Fiber 1g
Sugars 5g
Protein 6g
Makes 10 servings
• 1 cup Nonfat Salad Dressing (such as Miracle Whip)
• 2 tablespoons sugar
• 2 tablespoons vinegar
• 1 medium bunch broccoli, cut into florets (about 6 cups)
• 4 cups loosely packed torn spinach
• 1/2 cup slivered red onions
• 1/4 cup bacon bits, homemade or pre-packaged
• 1/4 cup raisins
1. Mix dressing, sugar, and vinegar in large bowl.
2. Add remaining ingredients; mix lightly. Refrigerate. Makes 10 servings. The crunch of the bacon and broccoli makes this very satisfying, but if you prefer, you can lightly cook your broccoli. Let cool before proceeding with the salad.
Calories 78(8 calories from fat) Fat 1g Saturated Fat 0g Cholesterol 2mg Sodium 313mg Carbohydrate 15g Dietary Fiber 2g Sugars 10g Protein 4g
1 frozen peach
10 frozen blueberries
1 (6 oz) container frozen low fat vanilla yogurt
1 C skim milk
1 TBSP pecans, crushed
1/2 tsp. salt
1/2 tsp. vanilla or to taste
Place the peach and blueberries into the blender.
Add the yogurt and pulse a couple of times to combine.
Add the milk, pecans and vanilla.
Sprinkle in the salt.
Blend until just smooth.
Because the fruit is frozen this drink is great on a warm day. The salt is optional.
1 C crushed pineapple, drained
1 apricot, chopped
4 strawberries, trimmed and chopped
1 banana, chopped
1 1/2 C water
1 TBSP powdered skim milk
1 TBSP protein powder
1 tsp. flax oil seed
How to Make It:
Place all the fruit into the blender.
Blend just slightly to combine.
Add the water, powdered milk, powdered protein and flax oil seed.
Blend until smooth.
The protein powder and flax oil seed add to making this smoothie a healthy drink. They are optional.
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