Looking for a delicious treat to complement the spring weather? Check out these recipes that use seasonal produce, provided by Lynne Snyder of Health Promotion Council.
Berry-Banana Smoothies
Ingredients:
- 1 pint strawberries, raspberries or blueberries
- 1 large ripe banana (or 2 small bananas)
- 1 cup (8 ounces) vanilla low-fat yogurt
- ½ cup fat-free milk
- ½ cup orange juice
- 6-8 ice cubes
Directions:
- Wash the berries. Remove any stems and leaves.
- Peel and cut the banana into chunks.
- Combine the berries, banana, yogurt, milk and orange juice in a blender; put on the lid and blend at high speed until almost smooth.
- Add the ice cubes, put on the lid, and blend until smooth and slushy.
- Pour into cups and enjoy right away.
Information on Berries:
- Some types of berries are blueberry, strawberry, blackberry, raspberry and boysenberry.
- Berries are sweet, juicy, low in calories and fat-free.
- They are a good source of vitamins, minerals and fiber.
- Berries are delicate; refrigerate them for only a couple of days.
- Wash very gently right before serving.
Helpful Recipe Hints:
- Make a parfait by layering berries, yogurt and low-fat granola or crushed graham crackers.
- Add berries to pancakes and muffins.
- Berries are a beautiful and sweet addition to summer salads.
Herb Dip for Fresh Veggies
Ingredients:
- 1 cup plain low-fat yogurt
- ¼ cup low-fat mayonnaise
- ¼ cup chopped fresh parsley (or 2 tablespoons dried)
- 2 tablespoons chopped fresh oregano or basil (or ½ teaspoon dried)
- ½ teaspoon each paprika and garlic powder
- Salt and pepper to taste
- Colorful and crunchy fresh vegetables for dipping—try carrots, celery, cherry tomatoes, squash, asparagus, broccoli, peppers, scallions, radishes
Directions:
- Mix yogurt, mayonnaise, parsley, oregano, paprika, garlic, salt and pepper in a bowl.
- Wash all the veggies. Cut into sticks or bite-size pieces for dipping.
- Put the veggies on a plate or in a basket. Put the dip in a small bowl in the middle of the veggies, and enjoy.
Information on Herbs:
- Herbs that we eat are the edible green leaves of plants, either fresh or dried. Spices come from other parts of plants (seeds, stems, bark, roots).
- Herbs enhance colors and flavors of dishes without adding calories, salt, sugar or fat.
- Dried herbs have a more concentrated flavor than fresh—use a half-teaspoon of dried herbs for every tablespoon of fresh herbs.
- Store fresh herbs in the refrigerator, with the stems in an inch of water, loosely covered with a plastic bag. This way they will keep for more than a week.
Helpful Recipe Hints:
- Experiment with different herbs and spices.
- Use the dip as a sauce for cooked fish or chicken.
- To make a healthy potato salad, mix this dip with cold cooked potatoes, celery and red onion.
