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Cheddar N Ham Muffins
Makes 9 servings
Prep Time: 5 min
Cook Time: 15 min
Ingredients
3/4 cup lowfat sharp Cheddar cheese
1/4 cup fresh grated Parmesan cheese
1 3/4 cup reduced fat all-purpose baking mix
1 cup 1% low-fat milk
1/2 tsp black pepper
1/4 cup lowfat ham, finely chopped
Mix cheeses, milk and baking mix together; add pepper and ham. Mix well and spoon into lined muffin pans 1/2 full. Bake in preheated 400 degree oven 12-15 minutes or until golden brown.
Escape to Nature’s Sanctuary
Autumn’s golden hues set the tone for an exhilarating outdoor adventure. Fall foliage is at its peak. Why not treat yourself to a long hike under an autumn canopy of red, orange and gold?Scrambled Egg and Mozzarella Breakfast Pizza
Makes 2 servings
Prep Time: 4 min
Cook Time: 9 min
Ingredients
1 whole wheat English muffin
2 mushrooms, sliced
2 green onions, finely chopped
4 tablespoons diced green or red bell pepper
1/2 cup egg substitute
1/4 teaspoon pepper
oregano or Italian seasoning, dash
4 teaspoons pizza sauce
1/2 cup shredded low-moisture, part-skim Mozzarella cheese
Preheat oven to 350 degrees Fahrenheit.
Split English muffin in half and toast; set aside.
Heat a small non-stick skillet over medium heat.
Protect Your Heart With Dairy
Chances are your doctor has taken your blood pressure to determine if you’re one of the 65 million American adults who have high blood pressure (HBP). HBP is dangerous because it makes the heart work harder than it normally would. The force needed to pump blood through your body can harm your arteries and organs, especially your heart.Power Up With Breakfast
Eating breakfast regularly helps build healthy bodies. Did you know that a smart breakfast that includes foods from all five food groups can supply ¼ of your child’s daily nutrient requirements? No wonder it’s regarded as the most important meal of the day.Peanut Butter Banana Breakfast Shake
Makes 1 servings
Prep Time: 5 min
Cook Time: 5 min
Ingredients
1 cup fat free or lowfat milk
1/2 cup frozen banana slices
1 tbsp. peanut butter
1/4 tsp. ground cinnamon
1/2 tsp.
Power Your Pregnancy with Calcium!
Keep mom and baby growing strong with a balanced diet and a variety of nutrient-rich foods like milk, cheese and yogurt. You’re pregnant. Congratulations!Creamy Banana Walnut Oatmeal
Makes 1 servings
Prep Time: 3 min
Cook Time: 3 min
Ingredients
1 cup fat free skim or 1% lowfat milk
2 packets instant oatmeal
1/2 ripe banana, mashed
1/2 tablespoon chopped walnuts
In a small bowl, combine milk and packets of oatmeal; Microwave on high for 1 to 2 minutes until steaming hot, but not boiling. Stir until creamy. Stir in mashed banana.
Add a Little Yoga to Your Diet
Yoga —it’s no longer just for patchouli-scented spiritual folks and those highly in tune with Eastern practices. Chances are, you have already tried it or even have friends who don't stop talking about how much they love it. Last week, I attended a class at my macho, testosterone-filled, weight lifters gym that had more men than women trying to stretch their taut hamstrings into a downward-facing dog.
Pumpkin Yogurt Cheesecake Shake
Makes 6 servings
Prep Time: 10 min
Cook Time: 10 min
Ingredients
1 can (14 ounces) pumpkin, chilled
3 ounces reduced-fat cream cheese
1 container (6 ounces) lowfat vanilla yogurt
2 cups lowfat milk
1/4 cup brown sugar
1/2 teaspoon vanilla extract
1/2 teaspoon cinnamon
1/8 teaspoon nutmeg
6 teaspoons graham cracker crumbs, optional
Place all ingredients (except graham cracker crumbs) in a blender and blend until smooth. Pour into glasses and top each serving with a teaspoon of graham cracker crumbs, if desired.
Yield: 1/6 of the shake, per serving
Recipe created by 3-A-Day™ of Dairy
Nutritional Facts per serving for individual food recipe:
Calories: 150
Total Fat: 3.5 g
Saturated: Fat: 2.5 g
Cholesterol: 10 mg
Sodium: 135 mg
Calcium: 20% Daily Value
Protein: 6 g
Carbohydrates: 23 g
Dietary Fiber: 2 g
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