• Banana Ginger Muffins


    1 2/3 cup mashed ripe bananas
    1/2 cup brown sugar
    2 tablespoons olive oil
    2 tablespoons blackstrap molasses
    1/4 cup low-fat plain yogurt
    2 egg whites (or 1 egg)
    1/4 cup skim milk
    1 cup plain flour
    1 cup whole-wheat flour
    1 teaspoon baking soda
    1 teaspoon ground ginger
    1 teaspoon ground nutmeg
    1 teaspoon cinnamon
    1 cup raisins


    1. Preheat oven to 350 degrees.
    2. Combine mashed banana, sugar, and olive oil in a bowl, mixing well. Add molasses, yogurt, egg whites, and milk. Set aside.
    3. In a separate bowl, combine flours, baking soda, and spices. Add banana mixture and stir well until combined. Fold in raisins.
    4. Pour into muffin tin greased with cooking spray. Bake at 350 degrees for 20 to 25 minutes.

    Nutrition info per serving: 208 calories; 2.9 g fat; 0.5 g saturated fat; 0.4 mg cholesterol; 4.1 g protein; 44.1 g carbohydrates; 2.9 g fi ber; 118.6 mg sodium

  • Yogurt Parfait With Grapefruit, Berries, and Granola

    2 cups plain Greek-style or regular yogurt with the whey drained
    3 tablespoons honey
    2 teaspoons vanilla extract, preferably Tahitian vanilla
    2 grapefruits, peeled and segmented with the pith removed
    2 kiwis, peeled and sliced
    1/4 cup of organic raspberries
    1/4 cup of organic blackberries
    1/4 cup of organic strawberries
    1/4 cup of organic blueberries
    2 tablespoons granola or crushed nuts
    1 tablespoon cinnamon

    1. In a large bowl, mix yogurt, 2 table- spoons honey, and vanilla.

    2. In a separate bowl, mix together fruit.

    3. In four separate parfait glasses, add the fruit and yogurt in alternating layers. Top with granola, and drizzle with honey. Sprinkle with cinnamon.

    Nutrition info per serving (4): 215 calories; 2 g fat; 0.3 g saturated fat; 0 mg cholesterol; 10.4 g protein; 40.2 g carbohydrates; 5.3 g fiber; 40.3 mg sodium

  • Fruit Salad With Coconut-Apricot Sauce


    1 pomegranate (seeds only)
    1 apple, cored and quartered;
    each quarter cut in 1/2-inch-thick vertical slices
    8 ounces pineapple chunks, drained
    1 orange, peeled and sectioned
    1 banana, peeled and cut in
    1/2-inch slices
    2 kiwi, peeled and cut in
    1/4-inch slices
    2 tablespoons fresh lemon juice
    1 tablespoon agave nectar or honey
    8 ounces low-fat plain yogurt
    1/4 cup shredded coconut
    2 tablespoons unsweetened
    apricot preserves
    2 tablespoons coarsely
    chopped walnuts
    1 teaspoon vanilla extract


    1. Toss the fruit with the lemon juice and agave nectar. Place in a serving bowl, or arrange on a serving platter.

    2. In a medium bowl, combine yogurt, coconut, preserves, walnuts, and vanilla.

    3. Toss the sauce with the fruit in the serving bowl, or place in a small bowl to serve as a dip for fruit on the platter.

    Nutrition information per serving: Calories 186; Protein 4 g; Carbohydrates 38 g; Total Fat 4 g; Saturated Fat 2 g; Cholesterol 3 mg; Sodium 38 mg; Fiber 3 g

  • Post-Exercise Recovery/Anti-Aging Smoothie


    1/2 cup pomegranate juice
    1/4 cup açai or mangosteen juice
    1 cup frozen cherries
    1 cup frozen blueberries
    1 cup low-fat or fat-free vanilla yogurt
    1 tablespoon honey
    1 scoop vanilla-flavored whey protein

    Garnish: whole blueberries and a sprig of fresh mint


    Blend together in blender. Enjoy!

    Nutrition information per serving: Calories 319; Protein 16 g; Carbohydrates 61.5 g; Total Fat 2.1 g; Saturated Fat 1.1 g; Cholesterol 22.5 mg; Sodium 96 mg; Fiber 3.6 g

  • Bone Builder Smoothie

    1/2 cup low-fat, calcium-enriched vanilla soy milk
    1/2 cup non-fat plain or vanilla yogurt
    1 teaspoon vanilla extract
    3/4 cup canned prunes (or dried prunes soaked for 20 minutes in warm water then drained)
    1 large sliced frozen banana
    1 scoop vanilla-flavored soy protein powder
    1 tablespoon agave nectar (if desired)

    Garnish: several banana slices on the rim of each glass

    * To freeze the banana, peel and slice, place in a plastic bag, and freeze overnight.


    Blend together in blender. Enjoy!

    Nutrition information per serving: Calories 310; Protein 12.2 g; Carbohydrates 67 g; Total Fat 0.8 g; Saturated Fat 0.1 g; Cholesterol 2.5 mg; Sodium 148 mg; Fiber 5.6 g