Berry Blast Bars

Makes 12 bars

Serving size: 1 bar

Ingredients

  • Non-stick cooking spray
  • 1 cup flour
  • 1 cup oats
  • 1/2 cup brown sugar
  • 1/4 teaspoon baking soda
  • pinch of salt
  • 1 egg
  • 1/2 cup unsalted butter
  • 2 Tablespoons vegetable oil
  • 1/4 cup milk
  • 1/4 cup strawberry jam
  • 1 cup strawberries, sliced (or other berries that are in season)

 

Directions:

  1. Preheat oven to 350 F
  2. Spray square baking dish with non-stick cooking spray.
  3. Mix flour, oats, sugar, baking soda, salt, egg, butter, vegetable oil, and milk in a large bowl until a doughy mixture is formed.
  4. Measure out 1 1/2 cups of dough and press to the bottom of the pan.
  5. In a separate bowl, stir jam and strawberries together, spread over dough in the pan.
  6. Press the rest of the dough with your hands on top of the jam mixture.   The dough will not completely cover the top.
  7. Bake for 25 minutes and let cool for 15 minutes.
  8. Cut into 12 bars.

180 calories per serving, Total fat 7grams

Fruit Salsa and Cinnamon Crisps

Fruit Salsa

1 cup strawberries, diced

1 cup blackberries or raspberries

1 apple, cored and diced

2 Tablespoons lemon juice

¼ cup sugar

¼ teaspoon nutmeg

¼ teaspoon cinnamon

Directions:

  • Wash your hands!!!
  • Combine fruits in a medium mixing bowl and add lemon juice
  • Store in sugar, nutmeg, and cinnamon. Mix Well.
  • Refrigerate until serving time.

NOTE:  You can use ANY fruit for your salsa, such as peaches, oranges, blueberries, kiwi, bananas, pineapple, mango.  Create your own favorite!

Cinnamon Crisps

10 whole wheat tortillas, cut into 8 wedges

2 Tablespoon of sugar with 1 teaspoon of cinnamon

cooking spray

  • Preheat oven to 350 degrees F (175 degrees C).
  • Cut tortillas into wedges. Arrange wedges in a single layer on a baking sheet and lightly spray.
  • Bake in the preheated oven until crisp, about 15 minutes.
  • Remove from oven.
  • Place spiced sugar in a 1-quart plastic bag.
  • When tortilla pieces are still warm, gently toss 3-4 at a time in the sugar mixture.
  • Remove and let cool.

Fruity Frozen Treats

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Fruity Frozen Treats

Makes 8 ‐1 freeze servings

Ingredients:

  • 1 8‐ounce container nonfat lemon yogurt
  • 2 cups cubed, seedless watermelon
  • 1 pint fresh strawberries, tops removed
  • 1 medium banana, peeled and sliced

Supplies: 12 muffin‐tin with paper baking cups

Preparation:

  1. Place yogurt and fruit in a blender. Cover tightly.
  2. Blend until smooth. Pour into muffin tin.
  3. Freeze until frozen solid, at least 2‐3 hours.

To serve, remove from freezer and let sit about 10 minutes. Peel paper cup off each treat and eat.

Preparation time: 10 minutes, plus 3 hours freezing time

Source: http://www.fns.usda.gov/sites/default/files/Fruits_and_Vegetables_Recipes.pdf

 

Apple Crisp

Ingredients
• 4 cups sliced apples (about 4 or 5 apples)
• 2 Tablespoons margarine
• ¾ cup rolled oats (uncooked)
• ¼ cup sugar
• ¼ cup whole-wheat flour or white whole-wheat flour
• 2 teaspoons lemon juice
• Non-stick cooking spray

Directions
1. Preheat oven to 375 degrees F. Coat 9”x13” baking dish with non-stick cooking spray.
2. Cut apples into slices.
3. Melt margarine in a small bowl in the microwave.
4. In a medium bowl, combine all ingredients except apples. Stir until well blended.
5. Place apples in baking dish and spread oat mixture on top.
6. Bake 45 minutes to 1 hour until desired brightness.

Nutrition Information per Serving
(Makes 6 servings)
Calories 160, Total Fat 4.5 grams, Saturated Fat 0.5 grams, Protein 2 grams, Carbohydrates 30 grams, Fiber 4 grams, Sodium 35 mg