Blueberries have many vitamins and minerals that help lower blood pressure, manage diabetes, protect against heart disease, and prevent cancer. They are a good source of vitamin C and vitamin K. Vitamin C boosts your immune system, while vitamin K helps your blood clot properly. These little berries are low in calories but high in … Read More
Tag: blueberries
Cinna-Yummy Rice Cereal
Makes 2 servings Serving Size: 1/2 cup Ingredients 1 cup cooked long-grain white or brown rice 2/3 cup skim milk 1 tablespoon brown sugar 1/4 teaspoon ground cinnamon 1/4 cup fresh blueberries, raspberries, or strawberries Directions Combine rice, milk, brown sugar, and cinnamon in small saucepan. Place saucepan over medium heat and cook until thick … Read More
Berry Purple Smoothie
Makes 4 servings Ingredients 20 ounces pineapple chunks 2 cups blueberries, frozen 1 1/2 cups cubed ice 6 ounces lemon-flavored, nonfat yogurt Directions In a blender, combine all ingredients and process until smooth. Serve immediately or cover and refrigerate until ready to serve. … Read More
Red, White, and Blue Fruit Burrito
Makes 1 serving Serving Size: 1 burrito Ingredients 2 tablespoons low-fat vanilla yogurt 1 whole-wheat tortilla 1/4 to 1/2 banana 2 strawberries 5 to 10 blueberries Directions Wash hands and surfaces. Wash all fruit. Peel and slice banana. Slice strawberries. Place tortilla on plate. Spread yogurt over tortilla. Place fruit in the middle of the … Read More
Blueberry Muffins
Makes 12 servings Serving Size: 1 muffin Ingredients 1/3 cup vegetable oil 1 cup sugar 2 eggs 1/2 cup skim milk 1 teaspoon vanilla 2 cups whole wheat flour 2 teaspoons baking powder 1/2 teaspoon salt 2 cups blueberries, fresh or frozen Directions Preheat the oven to 375°F. Spray muffin pan with nonstick spray or … Read More
Blueberry/banana Sundaes
Makes 1 serving Ingredients 1/2 cup whole-grain cereal Half of a 6-ounce container plain or flavored nonfat or low-fat yogurt 1/4 cup blueberries (fresh or frozen and thawed) 1/2 banana Directions Wash hands and surfaces. Wash all fresh fruit. Peel and slice bananas. Spoon some of the yogurt into your serving bowl. Sprinkle with cereal … Read More
Power Up Smoothie
Makes 2 servings Serving Size: 1 cup Ingredients Choose 1/2 cup of a fruit Bananas Strawberries Peaches Blueberries Choose 1 cup of a base Low-fat plain yogurt Low-fat vanilla yogurt Low-fat vanilla frozen yogurt Frozen fruit Frozen juice concentrate, such as apple or orange Ice cubes Choose 1/2 cup of a liquid Low-fat or fat-free … Read More
Fruity Fizz
Makes 1 serving | Serving size: 12 fl. oz. Ingredients Choose 1/2 cup of fizz Seltzer water Ginger ale Choose 1/2 cup of 100% fruit juice Grape juice Orange juice Apple juice Lemon juice Choose 1/2 cup of a fruit Strawberries Raspberries Blueberries Oranges Grapes Peaches Directions Pour juice and fizz over ice. Add in … Read More
Rainbow Parfait
Makes 1 serving Ingredients Use a variety of fruits you have on hand. Ask an adult to help cut the fruit. 1/2 cup nonfat yogurt 2 tablespoons crunchy whole grain cereal 2 fresh strawberries cut into bite-sized pieces 6 fresh blueberries 2 tablespoons cut up peaches (fresh or canned) 2 tablespoons pineapple chunks (fresh … Read More
Rainbow Kabobs
Ingredients (Choose one item from each color category) Red 1 red bell pepper, washed, cored, and sliced 1 pint of strawberries, washed and sliced 1 small container of cherry tomatoes Orange 1 orange, washed, peeled, and sectioned 1 cantaloupe, washed and cut into square pieces Yellow 1 can pineapple chunks 1 banana, washed, peeled, and … Read More