Triple Berry Pancakes

Triple Berry Pancakes

Light in calories, but heavy on flavor, these are just the thing for weekend mornings.

Total Time: 16 min.
Prep Time: 10 min.
Cooking Time: 6 min.
Yield: 8 servings, 2 pancakes each

Ingredients:
2 Tbsp. fresh or frozen blueberries
2 Tbsp. fresh or frozen raspberries
2 Tbsp. fresh or frozen sliced strawberries
2 large eggs, lightly beaten
2 Tbsp. coconut oil, melted
2 cups low-fat milk
2 tsp. baking soda
½ cup wheat germ
½ tsp. sea salt
1½ cups whole-wheat pastry flour
Nonstick cooking spray

Preparation:
1. Combine blueberries, raspberries, and strawberries in a medium bowl; mix well. Set aside.
2. Combine eggs, oil, and milk in a medium bowl; whisk to blend. Set aside.
3. Combine baking soda, wheat germ, salt, and flour in a medium bowl; mix well.
4. Add flour mixture to egg mixture; mix until just blended.
5. Heat large nonstick skillet lightly coated with spray on medium-high heat.
6. Spoon about ¼ cup batter into skillet for each pancake; cook for 1 to 2 minutes or until bubbles form on top.
7. Add about 2 tsp. berries to each pancake. Flip with spatula and cook for 30 seconds.
8. Repeat with remaining batter.
9. Serve pancakes topped evenly with remaining berries.

Nutritional Information (per serving):

Calories: 180

Fat: 7 g

Saturated Fat: 4 g

Cholesterol: 49 mg

Sodium: 508 mg

Carbohydrate: 24 g

Fiber: 4 g

Sugar: 1 g

Protein: 8 g

Strawberry Salad with Spinach and Feta

Strawberry Salad with Spinach and Feta

This summery salad will brighten any meal.

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None 
Yield: 1 serving

Ingredients:
2 tsp. extra-virgin olive oil
1 Tbsp. apple cider vinegar
¾ tsp. dry mustard
½ tsp. poppy seeds
2 cups fresh baby spinach
¾ cup sliced strawberries
1 green onion, finely chopped
¼ tsp. ground black pepper
1 Tbsp. crumbled feta cheese
2 tsp. sliced raw almonds

Preparation:
1. Combine oil, vinegar, mustard, and poppy seeds in a small bowl; whisk to blend. Set aside.
2. Combine spinach, strawberries, and green onion in a large serving bowl; mix well.
3. Drizzle salad with dressing. Season with pepper; toss gently to blend.
4. Top with cheese and almonds.

Nutritional Information (per serving):

Calories: 204

Fat: 15 g

Saturated Fat: 3 g

Cholesterol: 8 mg

Sodium: 157 mg

Carbohydrate: 15 g

Fiber: 5 g

Sugar: 8 g

Protein: 6 g

Frozen Yogurt Cupcakes

These strawberry-banana flavored frozen yogurt cupcakes are a perfect sweet treat and less than 100 calories each!

Total Time: 4 hrs. 20 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 12 servings, 1 cupcake each
Ingredients:
3½ cups nonfat plain Greek yogurt
2 Tbsp. raw honey
6 medium strawberries, pureed
½ medium ripe banana, pureed
36 dark chocolate morsels (about 2 Tbsp.)
 Preparation:
1. Place 12 silicone baking cups on a baking sheet. Set aside.
2. Combine yogurt and honey in a medium bowl; mix well.
3. Place 3 Tbsp. yogurt mixture in each baking cup.
4. Top evenly with strawberries, banana, and 2 additional Tbsp. yogurt mixture.
5. Top each cupcake with 3 morsels.
6. Freeze for 4 hours, or until firm.
7. Remove from freezer 10 minutes before serving.

Tip: You can make this recipe using silicone baking cups, a silicone muffin pan, or a regular muffin pan. When using the regular muffin pan, to remove cupcakes, dip the bottom of the pan in hot water for 20 seconds.

Nutritional Information (per serving):

Calories: 63

Fat: 1 g

Saturated Fat: 0 g

Cholesterol: 5 mg

Sodium: 24 mg

Carbohydrate: 9 g

Fiber: 0 g

Sugar: 8 g

Protein: 7 g

Fruit Salad with Apples and Strawberries

This light and refreshing salad makes a great work snack.

Total Time:10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings
Ingredients:
2 medium apples, cored, chopped
½ cup green grapes
1 cup halved strawberries
½ cup cubed pineapple
¾ cup low-fat plain yogurt
1 tsp. raw honey
¼ cup chopped raw walnuts


Preparation:
1. Combine apples, grapes, strawberries, and pineapple in a large bowl; mix well. Divide evenly into four serving bowls. Set aside.
2. Combine yogurt and honey in a small bowl; mix well.
3. Top fruit salad evenly with yogurt mixture; sprinkle with walnuts.



Nutritional Information (per serving):

Calories: 162

Fat: 6 g

Saturated Fat: 1 g

Cholesterol: 3 mg

Sodium: 31 mg

Carbohydrate: 27 g

Fiber: 4 g

Sugar: 21 g

Protein: 4 g