Easter Egg Smoothie Serves: 2 : 1 medium sized banana, sliced and frozen* ½ cup frozen raspberries* ½ cup frozen blueberries* ¾ cup low fat vanilla Greek yogurt, separated (I used Cabot brand Vanilla Bean flavor) 6 tablespoons 100% orange juice, separated 2-6 tablespoons water Yellow layer 1. Combine the sliced banana, 2 tablespoons of orange juice, ¼ cup yogurt, and 2 tablespoons of water in a blender. Blend until combined and smooth, adding more water if needed to thin out. 2. Pour the banana mixture into a cup and store in the freezer while preparing the other layers. Red/Pink layer 1. Rinse out the blender for the next layer. 2. Combine the raspberries, 2 tablespoons of juice, ¼ cup yogurt in the blender. Blend until smooth, (add water if needed). 3. Pour the raspberry mixture into another cup and store in the freezer while preparing the final layer. Blue/Purple layer 1. Rinse out the blender for the final layer. 2. Combine the blueberries, 2 tablespoons of juice, and ¼ cup yogurt in the blender. Blend until smooth, (add water if needed). Layer Assembly 1. Separate the blueberry mixture equally into two glass tumblers. ** 2. Remove the banana mixture from the freezer, separate equally into the glasses on top of the blueberry layers. 3. Finally, remove the raspberry mixture from the freezer and separate equally into the glasses on top of the banana layers. Enjoy! *Different fruits can be substituted in this recipe to achieve the same color combinations. Other yellow/orange fruits include pineapple, mango, or peaches. Other red/pink fruits include strawberries or pomegranates. Other blue/purple fruits include blackberries and plums. Experiment with your favorite kinds! **For more frothy/sherbet-like texture, freeze all three layers for up to 30 minutes before assembling.
Healthy Breakfast Burrito Serves: 1 1 Flat Out whole grain wrap 1 egg 1/3 cup black beans 2 Tablespoons guacamole 2 Tablespoons salsa of choice 2 Tablespoons shredded cheddar cheese 1. Heat a frying pan on medium-high heat. If your pan is not non-stick, spray it with a little bit of cooking spray or olive oil. Crack the egg into a bowl and beat until the white and yolk are mixed. Pour into the pan and stir with a spatula until the egg is fully cooked. 2. Lay out your wrap on a plate. Spread the guacamole with a butter knife onto the wrap, and top with the cheese, salsa, and black beans. Finally, add the cooked egg. 3. Fold the wrap over one-third of the way, tuck in the sides, and fold over the rest of the way to create your burrito. 4. Enjoy with a side of fruit for a complete breakfast meal.
Pesto Chicken Bake Serves: 5 5 4-oz boneless, skinless chicken breasts ¼ cup basil pesto ½ cup part-skim shredded mozzarella cheese 1. Preheat oven to 375 F 2. Slice the chicken into 1-inch thick strips 3. Toss with pesto in a large bowl until the chicken in coated. Place in a baking dish that is lined with cooking spray or has a non-stick surface 4. Cover the baking dish with tinfoil and bake for 25-30 minutes, or until chicken is just cooked through (reached an internal temperature of 165 F) do not overcook or the chicken will dry out 5. Remove the dish from the oven and take off the tinfoil. Sprinkle the cheese on top of the chicken and place dish back in the oven, uncovered, for 5 more minutes 6. Serve with Easy Barley Salad (next page)!
Easy Barley Salad Serves 6 1 cup barley, uncooked 2 cups water ½ English cucumber, diced 1 large tomato, diced 2 tablespoons balsamic vinegar 1 tablespoon olive oil 1 tsp onion powder 1 tsp garlic powder 1 tsp Italian seasoning blend 1. Heat water and barley in a saucepan to a boil. Cover and reduce heat to low and simmer for 40-50 minutes, until the barley has absorbed all of the water. Let cool. 2. In the meantime, whisk together the oil, vinegar, spices and herbs in a small bowl. Add to the barley and stir to coat. Chop the vegetables and mix everything together. 3. Enjoy on the side of the Pesto Chicken Bake!
Slow Cooker Pulled Pork and Sweet Potato Serves: 8 2 medium yellow onions, thinly sliced 4 medium garlic cloves, thinly sliced (or 1 tablespoon garlic powder) 1 cup chicken stock or low-sodium chicken broth 1 tablespoon packed dark brown sugar 1 tablespoon chili powder 1 tablespoon salt (optional, though included in the nutrition label below) 1/2 teaspoon ground cumin 1/4 teaspoon ground cinnamon 1 (4-1/2- to 5-pound) boneless or bone-in pork shoulder (also known as pork butt), twine or netting removed 2 large sweet potatoes 1 cups barbecue sauce (optional) 1. Place the onions and garlic in an even layer in the slow cooker and pour in the stock or broth. Combine the sugar, chili powder, measured salt, cumin, and cinnamon in a small bowl. Pat the pork dry with paper towels. Rub the spice mixture all over the pork and place the meat on top of the onions and garlic. Wash and dry the sweet potatoes and wrap tightly in tinfoil. Place the wrapped sweet potatoes on top of the meat. 2. Cover your slow cooker and cook until the pork is fork tender, about 6 to 8 hours on high or 8 to 10 hours on low. 3. Turn off the slow cooker and remove the pork to a cutting board. Set a fine-mesh strainer over a medium heatproof bowl. Pour the onion mixture from the slow cooker through the strainer and return the solids to the slow cooker. Set the strained liquid aside. 4. If the pork has a bone, remove and discard it. Using 2 forks, shred the meat into bite-sized pieces, discarding any large pieces of fat. Return the shredded meat to the slow cooker, add the barbecue sauce, if using, and mix to combine. If you re not using barbecue sauce, use a spoon to skim and discard the fat from the surface of the strained cooking liquid, and then add 1/4 cup of the liquid at a time to the slow cooker until the pork is just moistened. Taste and season with salt as needed. 5. Serve 3 ounces (about ½ cup of the meat/onion mixture) on top of ¼ of a cooked sweet potato.