Banana Berry Smoothies

Make the most of summer berries and ripe bananas by blending this delicious and nutritious smoothie. This is the perfect recipe for my berry-averse younger child. She enjoys berry flavors but not berries in their whole state.


Ingredients:
* 2 small ripe bananas
* 12 ounces strawberries, hulled and halved
* 6 ounces blueberries
* 6 ounces raspberries
* 12 ounces fat-free vanilla yogurt


Preparation:
1. Place bananas and berries in a blender, followed by yogurt.
2. Blend until smooth, scraping down halfway through if necessary.

*Serves 4


Per Serving:
Calories 224
Calories from Fat 19
Total Fat 1.8g (sat 0.5g)
Cholesterol 4mg
Sodium 61mg
Carbohydrate 45.1g
Fiber 7.7g
Protein 6.1g


SOURCE: Banana Berry Smoothies

Bananas

Skinny Fish and Chips

Halibut is perfect for this low fat fish and chips recipes as it's a mild-tasting, chunky-textured fish. Cod would make a great substitute if halibut is out of season or too expensive. For an extra nutritional punch, feel free to use sweet potatoes instead of russets for the fries. Serve with a wedge of lemon and a side dish of peas.

Cook Time: 30 minutes

Ingredients:

• 2 tsp olive oil
• Pinch of Kosher salt
• 1 1/2 pounds russet potatoes, cut into slim wedges
• 1 pound halibut fillets, cut into four pieces
• Juice and zest of 1 lemon
• 1/4 cup chopped parsley

Preparation:

1. Preheat oven to 425 degrees.

2. Toss potato wedges in oil and salt then scatter on a baking sheet. Place halibut fillets on a second baking sheet coated with nonstick cooking spray. Squeeze lemon juice over fillets.

3. Place potatoes in hot oven and cook for 15 minutes. Remove from oven and turn potato pieces. Return to oven and place on a lower shelf.

4. At this time, place halibut in oven on shelf above potatoes. Roast for 12-15 minutes, until fish flakes easily with a fork.

5. Remove fish from oven, sprinkle lemon zest and parsley on top. Then remove potatoes, which should be tender, and serve with fish and a side dish of peas.

*Serves 4

Per Serving:
Calories 277
Calories from Fat 45
Total Fat 5g (sat 0.7g)
Cholesterol 36mg
Sodium 200mg
Carbohydrate 30.8g
Fiber 2.8g
Protein 27.2g


Source: Skinny Fish and Chips

Low Fat Ham and Turkey Wrap

Make one of these tasty low-fat ham and turkey wraps for a quick and nutritious lunch. Where possible, try and find low-sodium ham and turkey. Enjoy your wrap with a handful of baby carrots and some cherry tomatoes. Here's another idea: if you're planning a buffet lunch for a number of people, make a batch of these wraps and cut them into pinwheels.

Ingredients:

• 1 6-inch whole-wheat tortilla warp
• 1-2 tsp Dijonnaise, or tsp each of fat-free mayo and mustard
• 1/4 cup arugula (or spinach or romaine)
• 2 thin slices low-fat deli-style turkey breast
• 2 thin slices low-fat shaved honey ham

Preparation:

1. Spread Dijonnaise or mayo and mustard on wrap.
2. Sprinkle arugula on top.
3. Lay deli meats on arugula.
4. Roll wrap and cut in half.
5. Serve with baby carrots and grape tomatoes.

*Serves 1

Per serving:

Calories 198

Calories from Fat 30

Total Fat 3.3g (sat 0.7g)

Cholesterol 16g

Sodium 752g

Carbohydrate 29.5g

Fiber 8g

Protein 12.6g

SOURCE:Low Fat Ham and Turkey Wrap

Applesauce Oatmeal Pancakes

While boxes of pancake mix are convenient, it really doesn't take much time to make your own pancake batter. For a little extra fiber, try these yummy applesauce oatmeal pancakes. Resist the temptation to top them with butter. A little maple syrup is perfect, or try some warmed applesauce and a sprinkling of cinnamon.

Prep Time: 10 minutes

Cook Time: 5 minutes

Ingredients:

• 1/2 cup all-purpose flour (or substitute whole wheat flour for half the amount)
• 1/2 cup quick-cooking or old-fashioned oats
• 1/2 cup fat-free milk
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1/4 cup sugar
• 1/2 cup unsweetened applesauce
• 2 large egg whites
• 1 tbsp canola oil

Preparation:

1. Place ingredients in a medium bowl and whisk until well blended.

2. Heat a griddle to 375 degrees (medium). When griddle is hot, pour about 1/4 cup of pancake batter per pancake. Cook until bubbles appear and edges are puffed. Flip the pancakes and cook until golden.

*Makes about 8 pancakes.

Per two-pancake serving:
Calories 248
Calories from Fat 46
Total Fat 5.2g (sat 0.6g)
Cholesterol 1mg
Sodium 309mg
Carbohydrate 42.7g
Fiber 2.9g
Protein 7.8g


SOURCE: Applesauce Oatmeal Pancakes