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Blueberry Smoothies

5 Sep

Makes: 4 servings

Serving size: 8 ounces

Start to Finish: 5 mins



  • 2 1/2 cups chilled fresh blueberries or frozen blueberries, slightly thawed
  • 1 1/2 cups chilled pineapple-orange juice, pineapple-orange-strawberry juice, or orange-strawberry-banana juice
  • 1 6 ounce carton vanilla fat-free yogurt



  • In a blender, combine 2 cups of the blueberries, the juice, and vanilla yogurt. Cover and blend about 1 minute or until almost smooth.
  • Pour immediately into glasses. Top individual servings with the remaining 1/2 cup blueberries.


Nutritional Information

Calories per serving: 117
Protein per serving: 3g
Carbohydrates per serving: 28g
Fiber per serving: 2g
Cholesterol per serving: 1mg
Sodium per serving: 36mg


Source: Heart Healthy Online


Hot Ham & Cheese Sandwiches

3 Aug

Yield: 4 servings


  • 2 tablespoons butter, softened
  • 1 tablespoon prepared horseradish mustard
  • 1 tablespoon chopped onions
  • 1/2 teaspoon poppy seeds
  • 1/2 teaspoon dill seed
  • 4 slices Swiss cheese
  • 4 slices cooked ham
  • 4 hamburger buns


  • Preheat oven to 250 degrees.
  • Combine butter, mustard, onions, poppy seeds and dill seed. Spread insides of buns with this mixture. Place a slice of cheese and a slice of ham inside each bun.
  • Wrap buns in foil and place in preheated oven. Bake for 15 to 20 minutes, until cheese has melted.

Nutritional Information

Calories per serving: 360
Fat per serving: 21.7g
Protein per serving: 17.4g
Carbohydrates per   serving: 23.8g
Fiber per serving: 1.3g
Cholesterol per serving: 58mg
Sodium per serving: 715mg


Yogurt Berry Cups

24 Jul


Yield: 4



  • 4 teaspoons Honey
  • 1 cup Greek or plain whole-milk yogurt
  • 2 1/4 cups strawberries, sliced
  • 1 cup blueberries
  • Chopped, toasted walnuts



  • Whisk 4 teaspoons honey into 1 cup yogurt.
  • Spoon 1 tablespoon yogurt mixture into each of 4 parfait glasses or small bowls.
  • Layer each portion with 1/2 cup strawberries, 1 tablespoon yogurt mixture, 1/4 cup blueberries, 1 tablespoon yogurt mixture, and the remaining 1/4 cup strawberries. Finish with remaining 1 tablespoon yogurt mixture and 1 tablespoon chopped nuts.


Nutritional Information

Calories per serving: 166
Fat per serving: 7g
Saturated fat per   serving: 2g
Protein per serving: 4g
Carbohydrates per   serving: 24g
Fiber per serving: 4g
Cholesterol per serving: 8mg
Iron per serving: 1mg
Sodium per serving: 32mg
Calcium per serving: 101mg


Source: – Yogurt Berry Cups