Making On-The-Go Days Salad Days

(NAPSI)-If you've been tossing around ways to eat more salad, it might be time to think outside the bowl.

Even when you're on the go, you can eat a salad every day. Just take favorite salad ingredients-from fresh veggies and dressing, to signature salads like chicken Caesar-and simply wrap them in low-calorie tortillas. You can take them to work, on a picnic, to a ball game or wherever else you're headed.

You might boost the salad-wrap's nutritional content by opting for dressing made with canola oil. Litehouse Foods, which makes dressings, dips and more, uses the oil exclusively in its salad dressings because it has no trans fat and is recommended by the American Heart Association as part of a heart-healthy diet.

Visit www.30salads30days.com, a Web site from Litehouse Foods, for a selection of dressings and for a new salad recipe for each day of the month, including this one for Ham and Pineapple Slaw Wraps:

Ham and Pineapple SlawÊWraps

Serves 6

2 pineapple spears cut into thin strips

2 carrots cut into thin strips

¼ cup raisins

12 ounces fully cooked lean ham, cut into strips

1 head Napa cabbage, thinly sliced

¾ cup Litehouse Lite Coleslaw dressing

6 large flour tortillas

In a large bowl, combine the pineapple, carrots, raisins, ham and cabbage. Pour the dressing over the slaw and toss. Divide the slaw among the tortillas and roll into wraps.

Nutrition: Calories 349, Total fat 8g, Carbohydrate 58g, Protein 16g, Fiber 10g, 21% calories from fat.

For more information, visit www.30salads30days.com or call (800) 669-3169.

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Plan A Practically Perfect Picnic

(NAPSI)-The next time you're looking for inspiration to liven up a picnic, take a cue from Chef Dan Kish, former Associate Dean at The Culinary Institute of America and current Vice President of Food at Panera Bread. "Salads, seasonal fruit, frozen treats and picnic-ready sandwiches are simple and delicious additions to any outing."

To spice up the same-old sandwiches, Kish suggests picking up a few loaves of freshly baked bread. Try chicken salad on slices of tomato basil bread or top toasted Asiago cheese bread with a variety of dips and spreads for an appetizer. From focaccia and sesame semolina to Ciabatta and sourdough, there are seemingly endless bread options to please every picnicker.

Kish also recommends using last night's leftovers as today's picnic lunch. Mix this morning's bacon and hard-boiled eggs with grilled chicken and some freshly chopped romaine lettuce for a delicious chopped Cobb salad. If you don't have time to make a salad on your own, you can try Panera's version of this much-loved and delicious classic. Made with all-natural antibiotic-free pepper mustard chicken, Applewood-smoked bacon, hard-boiled eggs, crumbled Gorgonzola and served on a bed of crisp romaine lettuce, the chopped Cobb salad is a savory addition to any picnic.

For those looking to get their fruit fix, Kish suggests creating a salad that uses the season's freshest fruit. Create your own version of a Panera favorite, the Strawberry Poppyseed Salad, by using garden-fresh lettuce, juicy strawberries and blueberries and other fresh fruit, such as pineapple and Mandarin oranges. Top the salad with crispy pecans for a little crunch. For those looking to eat lighter, Kish advises packing dressing on the side to help control calories and avoid soggy lettuce.

Once you've finished the salads and sandwiches, wind down the afternoon with a frozen lemonade. With a few fresh-squeezed lemons, sugar and some ice, it's a great way to relax and refresh on a warm day.

For a wholesome picnic sandwich, try this recipe.

Roasted Red Pepper and

Avocado Sandwich

(Makes 2 sandwiches)

Ingredients:

2 Ciabatta loaves, cut in half lengthwise

½ cup roasted garlic hummus

1 small jar of roasted red peppers

½ avocado, peeled, pitted and cut into ¼" slices

juice of ½ fresh lemon

½ tomato cut into ¼" slices

2 small leaves of lettuce

salt and pepper

Directions:

Spread ¼ of the roasted garlic hummus on each of the four halves of Ciabatta. Top two of the halves with pieces of the roasted red pepper, followed by the avocado slices. Drizzle a bit of lemon juice over the avocado, then season with salt and pepper to taste.

Layer tomato and lettuce on top of the avocado, then finish with the two remaining Ciabatta halves. Cut each sandwich in half and fasten with a toothpick.

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Best "Low And Slow" Barbecue Starts With A Smoker

(NAPSI)-A growing number of smokers are appearing in backyards across the country. In fact, according to the 20th Annual Weber GrillWatch Survey, smoker ownership among U.S. grill owners has climbed from 12 to 17 percent during the last four years. Fans of this "low and slow" barbecuing turn to smokers, as they allow food to develop deep flavors while cooking at lower temperatures.

"Flavor and tenderness are the top two components of great barbecue," says Chef Jamie Purviance, author of the new top-selling cookbook "Weber's Way to Grill." "The best way to achieve a distinct smoky flavor and moist, tender barbecue is by using a water smoker. It's the easiest to use for this kind of cooking and allows you to smoke foods at temperatures well below 300 degrees for many hours."

Weber's Smokey Mountain Cooker smoker has been a staple at worldwide barbecue competitions and backyards alike. For tips on using a water smoker or smoking foods on a gas or charcoal grill, visit www.weber.com/recipes/tips.

Try this delicious recipe from "Weber's Way to Grill":

Slow-Smoked Spareribs With Sweet-and-Sour Barbecue Sauce

Rub

3 tablespoons kosher salt

2 tablespoons pure chile powder

2 tablespoons light brown sugar

2 tablespoons granulated garlic

2 tablespoons paprika

4 teaspoons dried thyme

4 teaspoons ground cumin

4 teaspoons celery seed

2 teaspoons freshly ground black pepper

4 racks St. Louis-style spareribs

Mop

1 cup apple juice

½ cup apple cider vinegar

2 tablespoons Worcestershire sauce

5 fist-sized chunks hickory or apple wood (not soaked)

Sauce

2 cups ketchup

1 cup apple juice

⅔ cup apple cider vinegar

2 tablespoons Worcestershire sauce

2 tablespoons honey

2 tablespoons reserved rub

1. Prepare your smoker, following manufacturer's instructions, for indirect cooking over low heat.

2. In a medium bowl, mix the rub ingredients. Set aside 2 tablespoons for the sauce.

3. Remove the tough flap of meat called the skirt, hanging from the bone side of a full rack of spareribs. Cut off the long strip of meat, called the brisket, which runs along the bottom of the rack. Also trim off any meat dangling from either end of the spareribs. Use a dinner knife to get under the membrane and lift it so that you can grab an edge with paper towels, and peel off the membrane. Season the ribs all over with the rub, putting more of it on the meaty sides than the bone sides.

4. In a small bowl, mix the mop ingredients.

5. Smoke the spareribs, adding 2 wood chunks at the start of cooking and 1 chunk each hour after that, until the chunks are gone. Cook until the meat has shrunk back from the bones at least ½ inch in several places and the meat tears easily when you lift each rack, basting the ribs on both sides with the mop every 2 hours. The total cooking time could be anywhere between 5 and 6 hours. Not all racks will cook in the same amount of time. Maintain the temperature of the smoker between 225° and 250°F by opening and closing the vents.

6. In a medium saucepan over medium heat, mix the sauce ingredients and cook for about 5 minutes. Remove the saucepan from the heat.

7. When the meat has shrunk back at least ½ inch in several places, lightly brush the ribs on both sides with sauce.

8. Cook the ribs for 30 to 60 minutes more. Remove them from the smoker and, if desired, lightly brush the ribs on both sides with sauce again. Then cut the racks into individual ribs. Serve warm with the remaining sauce on the side. Makes 8 servings.

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Shrimp and Seafood for the Summer: Bring the Beach Home!

/PRNewswire/ -- This year, "staycations" are more popular than vacations. So, instead of traveling to the seafood, start a family tradition and bring the seafood home.

An exciting way to gather friends together is by re-creating the allure of the coast by throwing a beach party. Decorating for the party is a breeze; purchase inexpensive tiki torches and candles for ambiance, spread out beach towels and add pops of color with beach pails and beach balls of all sizes. Add some beach music and the party is sure to bring the kid out in everyone.

For the food, SeaPak makes serving seafood convenient and affordable with products that will please coastal company of all ages. For the kids, dish up SeaPak's tasty Popcorn Shrimp or new Tilapia Tenders with a variety of dipping sauces and fresh-cut vegetables on the side. Spoil the adults in the crowd with SeaPak's best-selling Jumbo Butterfly Shrimp or Shrimp Scampi. Or, toss SeaPak's Salmon Burgers on the grill for a twist on traditional grilling fare.

"During these trying economic times, we've seen shoppers migrate to the frozen seafood section," said Bryan Jaynes, Marketing Director, SeaPak Shrimp Company. "They are looking for good food they can eat at home, and the frozen seafood section is a great place to start. With products like our Tilapia Tenders and Salmon Burgers, consumers have more seafood choices than ever before."

Tucked away on a beautiful barrier island in Georgia, SeaPak uses the "coastal secrets" it's been gathering for more than 60 years to make great tasting shrimp and seafood. "Many people have told us that it's comforting to know it's still possible to enjoy delicious, restaurant-style seafood at home," said Jaynes.

For more beach party menu ideas, visit SeaPak.com and pick from over 100 delicious recipes, such as Island Quesadillas with Lime Sour Cream or, try the recipe below.

Salmon Burger Tacos with Fruit Salsa
Prep Time: 10 minutes Cook Time: 10 minutes Makes: 4 - 6 servings

Ingredients

2 packages (12.8 oz) SeaPak(R) Salmon Burgers
2 Tablespoons lemon juice
1 teaspoon chili powder
1 teaspoon olive oil
1/4 teaspoon garlic powder
4 flour or corn tortillas
2 cups torn, iceberg lettuce

Fruit Salsa
1 can (20 oz) crushed or chunk pineapple, drained
1/4 cup diced red onion
1 to 2 Tablespoons minced jalapeno peppers
3 Tablespoons chopped cilantro
3 Tablespoons fresh lemon, or lime juice

Directions
COMBINE lemon juice, chili powder, oil, and garlic in small bowl.

RUB salmon burgers with mixture. Cover and refrigerate about 15 to 30 minutes.

MIX together fruit salsa ingredients in a bowl.
GRILL burgers according to package directions.

PLACE tortillas on grill, heat 10 seconds on each side, and top each tortilla with 1/2 cup lettuce.

EVENLY break up salmon burgers over lettuce.

TOP with about 2 Tablespoons fruit salsa.

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Thai-Style Lettuce Wraps Made Easy

(NAPSI)-The right recipes can help add an unexpected flair to your next get-together.

For instance, Thai-Style Lettuce Wraps are an easy way to make finger food that's great for a brunch, a lunch or as an appetizer at an Asian-themed dinner.

The healthful, fun-to-eat treats are made with fat-free California golden raisins for just the right hint of sweetness and are sure to be a crowd-pleaser.

Thai-Style Lettuce Wraps

1 tablespoon vegetable oil

11/4 pounds ground chicken

1 teaspoon salt

1/2 teaspoon ground black pepper

3/4 cup onion, finely chopped

3/4 cup Sun-Maid Golden Raisins

1/2 cup peanuts

1/4 cup sweet red Thai chili sauce

4 teaspoons lime juice

1/4 cup cilantro, finely chopped

24 Bibb lettuce leaves, rinsed and patted dry

Heat vegetable oil over medium-high heat in large skillet. Add ground chicken when oil is shiny, and season with salt and pepper. Brown chicken using a spatula to break into small pieces.

Add chopped onion and sauté until soft, about 2 minutes. Add Golden Raisins and peanuts. Stir in sweet Thai chili sauce and lime juice; heat through, stirring occasionally. Remove from heat and stir in cilantro.

Form a single lettuce leaf into a cup and spoon 2 to 3 tablespoons of chicken mixture into lettuce cup to serve.

Makes 6 main-course servings or 12-18 appetizers.

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Quick And Easy Salads For Busy Families

(NAPSI)-Salads can be a tasty way to add more vegetables into your family's diet and get closer to the five to seven daily servings recommended by the USDA.

Tomato and Basil Pasta Salad is a healthful and delicious recipe to serve your active family; a light, flavorful salad packed with nutritious vegetables and drizzled with a canola oil vinaigrette.

It's easy to improvise on this basic recipe. You can substitute other vegetables that your family loves and use a different vinegar or other seasonings. For a heartier meal, add chopped, cooked chicken or cubes of cheese.

Versatile canola oil is great in salads like this because it allows the flavor of other ingredients to come through. High in omega-3s yet free of cholesterol and trans fat, canola oil is the lowest of all vegetable oils in saturated fats.

Prepare this salad the night before and store undressed until dinner. Just add the vinaigrette before serving.

Tomato and Basil Pasta Salad

2 cups cherry tomatoes, halved

2 medium cucumbers, peeled, seeded and chopped

1 broccoli top, cut into bite-size pieces

1 medium red onion, thinly sliced

3 yellow squashes, blanched and sliced (or 2 small zucchini, chopped)

1 cup fresh basil, torn

1 pound penne pasta, cooked according to package directions

1/4 cup canola oil

1/4 cup good red wine vinegar

Salt and pepper to taste

Toss all the ingredients with the pasta. Refrigerate 1 to 2 hours before serving.

Yield: 8 servings

For more recipes, visit www.northerncanola.com.

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Quick And Healthful Breakfast Ideas

(NAPSI)-If you're looking for simple ways to add a burst of nutrition to your family's breakfasts, it could pay to get the facts on flax.

Flax is an oil-rich seed brimming with healthful omega-3 fatty acids, fiber and protein. Research to date indicates that approximately 1 to 2 tablespoons of milled or ground flaxseed daily may provide adequate supplementation of omega-3's. You can buy whole flaxseed-which has a nutty flavor when roasted-in stores and then use a coffee grinder or food processor at home to grind the seed and help release its nutritional value. From there, flax can be sprinkled into orange juice, on cereal or spread with peanut butter to provide a quick nutritional boost. It's also great for baking.

For instance, muffins made with flaxseed can be served warm immediately after baking for a family weekend meal, or cooled and stored in the freezer and then thawed in the microwave for a healthful breakfast on the go.

Try these satisfying Golden Grain Muffins, full of whole grains, fiber and sweet dried fruit.

Golden Grain Muffins

1 cup quick-cooking oats

½ cup natural bran

½ tsp. salt

½ tsp. cinnamon

1 cup buttermilk*

½ cup honey

1 whole egg

1 egg white, beaten

¼ cup canola oil

1 cup whole wheat flour

¾ cup ground flaxseed

2 tsp. baking powder

1 tsp. baking soda

½ cup golden raisins, chopped

Preheat oven to 375° F. In a large bowl, combine oats, bran, salt, cinnamon and buttermilk. Mix well and let stand 15 minutes. Add honey, egg mixture and oil. Mix well.

In another bowl, combine flour, ground flaxseed, baking powder and baking soda. Add to oat mixture and stir just until moistened. Stir in raisins. Spray muffin tins with a nonstick cooking spray. Using a 1/3 cup measure, scoop batter into tins. Bake 18 to 20 minutes or until wooden pick inserted in center of muffin comes out clean. Remove from oven and let cool 5 minutes. Remove muffins from tins and place on rack to cool. Yield: 12.

*Buttermilk substitute: 1 cup plain yogurt or 1 Tbsp. lemon juice or vinegar, plus enough milk to equal 1 cup. Let stand 5 minutes.

For more information and recipes using flax, visit www.ameriflax.com.

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Please picky eaters with kid-friendly favorites

(ARA) - What’s the best way to get picky eaters to enjoy good-for-you foods? Get kids involved in preparing meals and snacks. Experts agree that when children lend a hand (or two) in meal preparation, they are much more likely to eat what they’re proud to have helped make.

One food that pleases even the pickiest of eaters is California Raisins. Raisins are a family-favorite snack and tasty addition to recipes that can help add to a child’s recommend fruit servings. Just 1/4 cup is a serving of fruit for adults and children older than 4 years, which make raisins a convenient and delicious way to add flavorful fruit to any recipe.

Start the day off right with a wholesome breakfast of whole grain pancakes with California Raisins and bananas topped with Cinnamon-Raisin Syrup. The batter for these No-Mess Banana Nut Pancakes is made in a zip-top bag and is easily mixed together by kids’ own hands, with the advantage of letting children have mess-free fun helping out in the kitchen.

Or, for a tasty treat the whole family will enjoy, bake up a batch of healthful Chewy Oatmeal Raisin Cookies then have kids help squish low-fat ice cream between the cookies for a yummy ice cream sandwich. For even more fruit and fun, try rolling the edges of the ice cream sandwich in California Raisins.

For more delicious, kid-friendly and budget-wise recipe ideas, along with nutritional information, visit www.LoveYourRaisins.com.

No-Mess Banana Nut Pancakes with Cinnamon-Raisin Syrup
Cost per serving: $.96
Makes four to six servings

Prep time: 10 minutes
Cook time: about 10 minutes total

Pancake Ingredients:
1 large ripe banana
2 cups whole grain pancake mix
1 cup fat-free milk
1/2 cup California Raisins
1/4 cup maple syrup
1/4 cup chopped walnuts
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg

Cinnamon Raisin Topping Ingredients:
1/2 cup maple syrup
1/4 cup California Raisins
1/4 teaspoon cinnamon

Directions:
Place banana in a large resealable bag and squeeze well to mash. Add remaining pancake ingredients; seal and squeeze to mix well. Snip a small corner off the bag and squeeze batter onto a large hot griddle coated with nonstick cooking spray to make circles or squiggles. Cook over medium heat for about 3 minutes on each side, until lightly browned. For topping, combine ingredients in a small bowl; microwave on high for about 30 seconds or until warm.

Chewy Oatmeal Raisin Cookie Ice Cream Sandwiches
Cost per sandwich: $.51
Makes 18 ice cream sandwiches

Prep time: 15 minutes
Cook time: 10 to 12 minutes

Ingredients:
1 cup flour
1 1/2 teaspoons cinnamon
1/2 teaspoon salt
1/2 teaspoon baking soda
1/4 teaspoon ground ginger
1/4 teaspoon ground cloves
2 1/4 cups California Raisins, divided
2 to 3 tablespoons hot water
1/4 cup heart healthy vegetable spread, softened
2 eggs
1 1/2 cups brown sugar
3 cups old fashioned oats
1 1/2 quarts light vanilla ice cream or fat-free frozen yogurt

Directions:
Preheat oven to 350 F. Line two baking sheets with parchment paper and set aside.

Measure flour, cinnamon, salt, soda, ginger and cloves into large mixing bowl. Mix well and set aside. Combine 3/4 cup raisins and hot water in food processor or blender. Process until smooth. Add spread, eggs and brown sugar and process until light. Turn into flour mixture and mix well. Stir in oats and remaining 1 1/2 cups raisins just until combined. Drop by tablespoonfuls onto baking sheets and flatten slightly. Bake for 10 to 12 minutes. Cool completely.

Spoon about 1/3 cup ice cream onto each of nine cookies and top with remaining cookies. Wrap individual sandwiches in plastic wrap and store in the freezer.

Courtesy of ARAcontent

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Helping kids stay strong during the summer months

(ARA) - Summer meals may taste great, but many also lack some of the essential nutrients kids need, especially when it comes to building and maintaining strong bones.

With more than 90 percent of girls and 75 percent of boys ages 9 to 13 not getting the daily recommended 1,300 milligrams of calcium for their age group, according to the National Osteoporosis Foundation, the need is greater than ever for parents to ensure their kids are developing strong bones for life. The good news is some simple, easy-to-take steps can make a big difference when it comes to building strong bones.

Providing kids with bone-healthy food options is one easy step parents can take. These foods include not only those rich in calcium, but also those that contain prebiotic fiber, a non-digestible soluble fiber that can help significantly boost calcium absorption. One popular prebiotic fiber available in a variety of food products is NutraFlora. Parents can easily spot foods fortified with NutraFlora, by looking for the NutraFlora green leaf logo.

“One way parents can help ensure kids get and absorb the calcium they need is to make recipes that incorporate calcium-rich and prebiotic-fortified ingredients,” says Dr. Coni Francis, a registered dietitian with GTC Nutrition. “This can be particularly important during the summer when kids are not getting balanced breakfasts and lunches at school.”

One great option for summer breakfasts and snacks is a quick and easy yogurt parfait, which includes calcium-rich yogurt, as well as cereal fortified with prebiotic fiber. This bone-healthy recipe is even easy enough for kids to make themselves.

Yummy Yogurt Parfait

Recipe developed by GTC Nutrition.

Ingredients:

6 ounce package peach Horizon Organic Yogurt
Snack-size can diced peaches in fruit juice
1 teaspoon wheat germ
1/4 cup Barbara’s Bakery Organic Wild Puffs cereal

Preparation:

Drain peaches. Layer a parfait glass or other glass with yogurt, peaches, wheat germ and cereal. Use cereal for top layer of parfait (fresh fruit can be substituted).

In addition to consuming and absorbing adequate amounts of calcium, kids need regular exercise to ensure a lifetime of strong bones. Similar to muscles, bones become stronger through regular activity, and the warm summer months are a great time for kids to increase their activity levels.

To learn more about building and maintaining healthy bones visit www.nutraflora.com or www.nof.org.

Courtesy of ARAcontent

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Tips For Eating Better On A Budget

(NAPSI)-There's good news for those looking for an economical way to offer their family a healthier diet. Healthy eating doesn't have to be expensive. It's possible to buy a cart full of healthy items without breaking the bank.

Think in terms of nutrition per dollar and the nutrition "powerhouse" in the diet is fruits and vegetables. They offer higher vitamin, mineral and fiber content per calorie compared to just about everything else you can eat! Fruits and veggies, including 100 percent juice and beans, provide both nutrition and great taste, making them a great value for your food dollar.

Canned, frozen and dried fruits and vegetables are as nutritious as fresh because they are processed quickly after harvest, locking in their flavor and nutrients. They are also very wallet friendly. But don't skip the fresh produce aisle! Fresh fruits and veggies are still less expensive than other foods when compared by price per serving and nutrition per dollar.

In fact, fruits and vegetables are probably the cheapest form of health insurance you can buy. Eating them may help reduce the risk of obesity and many diseases. Everyone can benefit from eating more fruits and vegetables, so fill at least half of your plate with them at every meal. They're budget friendly and good for your health.

Crazy Curly Broccoli Bake is a kid-friendly, veggie-centric comfort food that's inexpensive to make.

For more healthy and delicious recipes and a Video Center that takes you step by step through the process of selecting, storing and preparing many different varieties of fruits and vegetables, visit www.fruitsandveggiesmorematters.org.

Crazy Curly Broccoli Bake

Ingredients:

1½ cups whole wheat corkscrew pasta, dry

3 cups broccoli, frozen, chopped

1 10.5-oz. can low-fat cream of broccoli soup, condensed

½ cup skim milk

2 tablespoons plain breadcrumbs

¼ teaspoon salt-free seasoning blend

Instructions:

Preheat oven to 350°F. Cook pasta according to package directions. Place frozen broccoli in large microwave-safe dish and cook for 2 minutes on HIGH. Coarsely chop cooked broccoli. Mix soup with skim milk, and add to chopped broccoli. Add cooked pasta and mix. Top with bread- crumbs and seasoning blend. Bake in oven for 10-15 minutes until heated through.

Serves: 6

Nutrition Information per Serving: Calories: 164, total fat: 2.2g, saturated fat: 0.6g, % of calories from fat: 11, protein: 8g, carbohydrate: 31g, cholesterol: 2mg, dietary fiber: 5g, sodium: 351mg

By Elizabeth Pivonka, President, Produce for Better Health Foundation

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The Caffeine Conundrum

(NAPSI)-Here's eye-opening news for many mothers-to-be: Experts at the American Dietetic Association address the question of whether pregnant women can safely drink coffee in a new book.

"Expect the Best: Your Guide to Healthy Eating Before, During, & After Pregnancy" (John Wiley & Sons, Inc.), by registered dietitian Elizabeth M. Ward, gives practical advice based on the latest scientific research about the relationship between diet and pregnancy.

"As a registered dietitian and a mother of three, I know how difficult it is to wade through all of the news regarding diet and pregnancy," Ward says.

Caffeine is a stimulant that slightly increases blood pressure and heart rate. Nevertheless, "most experts agree that a small amount of caffeine each day is safe during pregnancy," says Ward. "A more important issue is that drinking too many beverages with caffeine may crowd other more nutritious choices, such as milk and 100 percent juice, out of your diet, so choose wisely," Ward recommends.

The book provides a list of nearly 65 foods and their caffeine content, plus numerous recipes for healthful and tasty meals, drinks and snacks during pregnancy.

Here's a way to get the taste of a coffee shop beverage without all the caffeine and get some much-needed nutrients, such as protein and calcium, in the process.

Mocha Java Smoothie

Makes 1 serving

1 tablespoon warm water

1 teaspoon decaffeinated instant coffee granules

1 cup 1% low-fat milk

2 tablespoons fat-free chocolate syrup

1 ice cube

Dissolve coffee granules in the warm water, then place in a blender or food processor. Add milk, chocolate syrup and ice cube. Blend on high speed for 1 to 2 minutes, or until frothy. Pour into tall glass and drink immediately.

Per serving: Calories: 211; Total fat: 3 grams; Saturated fat: 2 grams; Trans fat: none; Cholesterol: 12 milligrams; Sodium: 135 milligrams; Carbohydrates: 38 grams; Dietary fiber: 1 gram; Protein: 9 grams; Calcium: 300 milligrams; Iron: 1 milligram

The book is available at bookstores and online retailers and from the American Dietetic Association at www.eatright.org. Click on "Shop."

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Because You're A W-O-M-A-N

(NAPSI)-You shuttle the kids to school, do the dishes, help with the homework, handle the company's high-profile accounts, pick up the dry cleaning, hit the supermarket, cook a hot supper and tuck everyone in at night. No, this isn't "Survivor Suburbia"...it's your life. Isn't it time you think about yourself, too?

Women have different nutritional requirements during life's various stages. In adolescence, extra calcium helps healthy bone growth. Childbearing years need iron and folic acid, while seniors need monounsaturated fats and soy foods that keep heart disease and certain cancers at bay.

Fortunately, there are delicious foods for every stage. In fact, if you eat wholesome natural foods rather than overly processed foods, you can justify just about anything. Craving a gooey wedge of Brie? Go ahead, it's great for your bones. Salivating over a juicy steak? Dig into that iron. Ogling another can of California Ripe Olives? Go for it. Just remember, all things in moderation.

Grilled Flank Steak With Avocado And Olive Salsa

1 cup finely diced red onion (⅛ inch)

¼ cup red wine vinegar

2 Tbsp. olive oil

2 Tbsp. chopped tarragon

1 Tbsp. chopped thyme

1½ tsp. kosher salt

½ tsp. ground black pepper

1 medium avocado, diced (½ inch)

1 cup California Black Ripe Olives, halved

1 cup sweet 100 tomatoes, halved

1½ lbs. flank steak

In a shallow baking dish, combine red onion, vinegar, oil, tarragon, thyme, 1 teaspoon of salt, and pepper. Set aside. Spoon ⅓ cup of the red onion mixture into a small mixing bowl. Gently toss in avocado, California Black Ripe Olives and tomatoes and set aside. Place flank steak in baking dish with remaining onion mixture and set aside to marinate for 30 minutes. Season flank steak with remaining salt and grill over medium-high heat for 6-8 minutes on each side. Transfer to a clean cutting board and allow to rest for 2-3 minutes, then slice diagonally across the grain into thin strips. Place onto serving plates and top with avocado olive salsa just before serving. Serves 4.

Visit www.calolive.org for more recipes.

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A Delicious Quick-Fix Cobbler

(NAPSI)-Even better than serving up delicious food, many cooks contend, is finding an easy way to prepare it.

For example, here's a recipe for One-Bowl Peach and Blueberry Cobbler that could be the easiest cobbler you'll ever make. Simply throw all the ingredients in an oven-safe dish and top with any fruit you have on hand. The result is warm fruit comfortably nestled in soft pillows of dough. Serve with whipped cream or a scoop of vanilla ice cream.

One-Bowl Peach and Blueberry Cobbler

Prep time: 5 minutes; hands-off cooking time: 30 minutes; serves 4.

¼ cup butter, melted

1 cup buttermilk pancake mix

½ cup sugar

½ cup milk

3 cups sliced peaches (fresh, frozen or canned, such as jarred peaches in light syrup

½ cup blueberries, fresh or frozen

¼ tsp ground cinnamon (optional)

1. Preheat oven to 375ºF.

2. Select an 8 x 8-inch square ovenproof dish or a glass 9-inch pie plate for the cobbler. (If you're feeding a crowd, double the recipe and use a 9 x 13-inch baking dish.) Melt butter right in the baking dish and use it as a mixing bowl.

3. Add pancake mix, sugar and milk to melted butter. Stir with a fork until just combined. Batter will be lumpy--do not overmix.

4. Scatter peaches and blueberries evenly over batter. Lightly sprinkle cinnamon evenly on top.

5. Bake for 30 minutes or until light golden brown.

You can use apples, pears, plums or mixed berries. Frozen or canned fruit works just as well as fresh fruit in this recipe, which can be found in the book "Cooking With All Things Trader Joe's" by Deana Gunn and Wona Miniati. The cookbook features easy recipes that use everyday, budget-friendly ingredients and time-saving shortcuts.

Learn More

For more tips and recipes, visit www.cookingwithtraderjoes.com.

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Tasty summer dishes sizzle with sweet Vidalia onions

(ARA) - Maybe it was helping your grandma with her favorite summer recipe or shopping with your mom at the market when the first shipment of the season arrived. No matter the memory, Vidalia onions are as versatile and delicious today as they were back then.

Vidalia onions are the original sweet onion. They are only grown in a small region in southeast Georgia and are only available in the spring and summer. Forget about the strong flavor of red and white onions that often leave odors in the kitchen for days. The sweet, mild taste of Vidalia onions makes them a great addition to any summer recipe.

"Vidalias have always been one of my favorite additions to warm-weather recipes," says "Top Chef" season five contestant Spike Mendelsohn. "Then, when my sister married a Vidalia native, I got to go down for their engagement party and see first-hand how much care the farmers put into their crop."

"When my family and I were thinking of what type of restaurant to open, we kept coming back to our favorite meals. Burgers, shakes, fries and Vidalia onion rings! What's better?" says Mendelsohn, who is executive chef and owner of Good Stuff Eatery in Washington, D.C. He shares a favorite family Vidalia recipe from his brother-in-law:

Cliff's Homegrown Vidalia Onion Petals

Ingredients for the onion petals:
4 Vidalia onions, cut into quarters
4 cups batter (recipe follows)
Canola oil for deep-frying
Salt and freshly ground black pepper to taste

Ingredients for the onion petal batter:
(This can be made one day in advance.)
3 cups all-purpose flour
1 tablespoon salt
1 tablespoon paprika
1 tablespoon brown sugar
1/2 tablespoon Old Bay seasoning
1 teaspoon ground cumin
Pinch black pepper
Pinch ground cayenne
1 cup beer
1 cup buttermilk
1 large egg, beaten

Directions:
To prepare the onion petal batter, sift 2 cups flour, salt, paprika, brown sugar, Old Bay seasoning, cumin, black pepper and cayenne into a large bowl. In a separate bowl, mix together the beer, buttermilk and egg. Slowly incorporate the dry ingredients, and whisk to prevent lumps. Refrigerate until needed. Line a metal tray with paper towels.

Heat about 3 inches oil in a large skillet until it reaches 350 F on a candy thermometer. To prepare the onion petals, toss the onions in a bowl with 1 cup flour, coating them well, and shake off the excess. Pour the batter into another bowl, and dip in the petals to coat well. Slowly add the petals one by one into the oil, making sure not to overcrowd the skillet. Cook until golden brown and crispy. Using a slotted spoon, remove the petals, and drain them on the paper towels. Season the petals with salt and pepper while still hot. Serve immediately.

"I suggest serving these with a homemade basic mayonnaise or a horseradish mayonnaise for a bit of zip," says Mendelsohn. "These onions are also great in soups, salads, sandwiches, salsas, sauces -- the list goes on and on. Just be sure not to miss them as the growing season is short."

Share your own pleasant memory of cooking with Vidalia onions and your favorite family recipe with the famous sweet treat and you could win some cash. Enter the Vidalia Onion Committee's "Sweet Times with Vidalias Recipe Contest" from May 1 to Aug. 14. To enter, visit www.VidaliaOnion.org or join the fan page on www.facebook.com. Entries must be submitted online along with a memory or short story about cooking with Vidalia onions.

Courtesy of ARAcontent

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Great Grill Sides

(NAPSI)-Craving something different to serve with favorite grilled foods? These two salads deliver on flavor and satisfy a wide range of tastes. Sunny citrus complements grilled fish, pork and poultry. Savory potato is a delicious side to hamburger, sausage or lamb.

Sunny Citrus Salad

Serves 4

1 small bunch arugula, separated and stems removed (or use spinach)

2 heads endive, leaves separated and cores removed

2 navel oranges, peeled and segmented

1 avocado (preferably Hass) peeled, pit removed and quartered, cut into thin fan slices

2 ounces Jarlsberg or Jarlsberg Lite cheese, julienned

½ cup walnuts, coarsely chopped

Arrange equal amounts of arugula and endive in pattern across top of each plate. Place avocado fan on opposite side. Arrange citrus sections on either side of avocado. Top with cheese and walnuts.

Serve with Vinaigrette: In bowl, whisk together 2 tablespoons each canola oil and orange juice, 2 teaspoons minced red onion, ⅛ teaspoon each black pepper and dried basil.

New Potato-Cheese Salad

Serves 4

1 pound small new potatoes, cooked, cooled and quartered

1 tablespoon minced red onion

1 tablespoon red wine vinegar

1½ pounds mixed mushrooms, cleaned and sliced

2 tablespoons olive oil

2 tablespoons fresh snipped chives

2 tablespoons fresh lemon juice

½ cup shredded Jarlsberg or Jarlsberg Lite cheese

½ cup coarsely chopped walnuts

In large mixing bowl, toss potatoes with onion and vinegar. In skillet, sauté mushrooms in oil over medium heat until tender, about 2 minutes. Add chives and saute for 1 minute more. Stir in lemon juice. Divide potatoes between four plates and top with equal amounts mushroom mixture, cheese and walnuts. Serve warm or at room temperature.

Upscale your barbecue, with a variety of condiments, from the traditional (pickle relish, ketchup, mayonnaise, grilled onions) to unique (artichoke or sun-dried tomato tapanades, chipotle sauce, fruit salsas, caponata). Have a few interesting cheese choices to top burgers, steaks, chicken or fish from a creamy Boursin to piquant Spanish Gran Maestre Manchego. For those with lactose sensitivity, offer fresh Chevrai or luscious goat Brie (such as Woolwich Dairy).

For more ideas, visit www.norseland.com.

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Farmers' Markets Deliver Superior Strawberry Flavor

(NAPSI)-Farmers' markets are sprouting up around the country as the idea of buying fruit and vegetables directly from the person who grew them grows in popularity. Strawberries are one delicious crop available at farmers' markets. To help make the most of this tasty fruit, Argo Corn Starch offers two mouthwatering recipes:

Easy Fruit Pizza

Prep Time: 30 minutes, Cook Time: 15 minutes, Chill Time:

50 minutes, Yield: 1 (12-inch) pizza

Crust:

1 package (16½ ounces) prepared sugar cookie dough

Filling:

1 package (8 ounces) cream cheese, softened

1 jar (7 ounces) marshmallow cream

1 teaspoon Spice Islands® 100% Pure Bourbon Vanilla Extract

Fruit and Glaze:

½ cup sugar

1 tablespoon Argo Corn Starch

½ cup orange juice

¼ cup water

2 tablespoons lemon juice

Dash of salt

2-3 cups assorted cut-up fresh fruit

1. To Make Crust: Press cookie dough into ungreased 12-inch pizza pan. Bake in a preheated 350°F oven for 15 minutes until done, but still soft. Cool.

2. To Make Filling: Mix filling ingredients in a medium bowl with an electric mixer until thoroughly combined. Spread over crust.

3. To Make Fruit and Glaze: Combine sugar and corn starch in a small saucepan until well mixed. Add orange juice, water, lemon juice and salt. Bring to a boil over medium heat, stirring constantly.

4. Boil for 1 minute. Remove from heat.

5. Cool 20 minutes in the refrigerator. Slice fresh fruit and arrange on cream filling.

6. Drizzle with glaze and chill at least 30 minutes.

Glazed Fresh Strawberry Pie

Prep Time: 40 minutes, Cook Time: 15 to 20 minutes, plus bake time of 8 minutes, Chill Time: 3 hours, Yield: 8 servings

Cookie Crust:

1½ cups crushed shortbread cookies

⅓ cup butter, melted

¼ cup chopped almonds

Filling:

2 pints (about 2 pounds) strawberries, hulled

⅓ cup water

1 cup sugar

2 tablespoons Argo Corn Starch

½ teaspoon almond extract

¼ teaspoon salt

Whipped topping (optional)

1. To Make Cookie Crust: Mix all crust ingredients. Press into a 9-inch pie pan. Bake at 350°F for 8 minutes or until lightly browned.

2. To Make Filling: Mash (or puree) enough strawberries to equal 1 cup; add water. Combine sugar and corn starch in small saucepan. Stir in mashed strawberries.

3. Cook over medium heat, stirring constantly until mixture thickens and comes to a full boil (15 to 20 minutes). Boil 1 minute; remove from heat. Stir in almond extract and salt. Cool 10 minutes.

4. Fill cooled crust with remaining whole strawberries; pour cooked strawberry mixture over berries. Refrigerate at least 3 hours. Garnish with whipped topping, if desired.

5. A baked 9-inch pie crust may be substituted for the cookie crust.

For more recipes, visit www.argostarch.com.

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Bread Breakthrough: A "Kneadlessly Simple" Technique

(NAPSI)-Savoring a warm loaf of fragrant, just-from-the-oven bread can be one of life's great pleasures. Now you can experience the joys of home-baked bread using a breakthrough technique.

Taking bread making to a whole new level, award-winning cookbook author Nancy Baggett has developed a "Kneadlessly Simple" method that helps even complete novices bake bread easily in their own kitchens, with no kneading and no mess.

The secret is to allow the yeast to grow slowly and develop the same full, satisfying flavor of traditional bread. The technique can be used to produce a wide variety of breads, from Pull-Apart Butter-Top Rolls to Easy Oat Bread and Rosemary Focaccia.

Here's an amazingly easy example to try. Don't let the length of this recipe alarm you as Baggett offers detailed instructions for best results and various rising options to fit your schedule.

"Kneadlessly Simple" Very Cherry-Streusel Coffeecake

Dough:

2½ cups all-purpose flour, plus more as needed

3 tablespoons granulated sugar

1 teaspoon salt

1 teaspoon Fleischmann's® RapidRise or Bread Machine Yeast

3 tablespoons vegetable oil

1 cup plus 3 tablespoons ice- cold water, plus more ice water if needed

Streusel and Filling:

1 cup packed brown sugar

1½ cups all-purpose flour

1 Tbsp. ground cinnamon

¾ cup (1½ sticks) butter (not margarine), melted

1 teaspoon vanilla extract

¾ cup slivered almonds, optional

1 can (21 oz.) cherry pie filling

First Rise: In large bowl, thoroughly mix flour, sugar, salt and yeast. In large measuring cup, whisk oil into water. Thoroughly stir liquid into flour, scraping down sides until thoroughly blended. If mixture is too dry to mix in all the flour, stir in just enough water to blend ingredients; don't overmoisten as dough should be almost stiff. If necessary, firm it by adding more flour. Brush or spray top with oil. Cover bowl with plastic wrap. For convenience or fullest flavor, hold dough in the refrigerator 3-10 hours if desired. Then let rise at cool room temperature (about 70° F) 8-16 hours.

For Streusel: In medium bowl, combine brown sugar, flour and cinnamon, finely crushing any sugar lumps. Stir in butter and vanilla until evenly incorporated and mixture forms small clumps. Refrigerate, covered, until firmed up and cooled, at least 30 minutes and up to a week. If cold, let warm up slightly before using. Before using, break up any large clumps.

Second Rise: Set aside 1½ cups streusel for topping. Vigorously stir remaining streusel into dough, leaving little patches of streusel throughout. Turn out dough into well-oiled 9x13x2-inch baking dish. Spread or press until evenly thick using an oiled spatula or fingertips. Spread cherry filling evenly over top. Sprinkle nuts and reserved streusel evenly over dough top. Cover baking dish with nonstick spray-coated plastic wrap. Let rise using any of these methods: For a 1½- to 2½-hour regular rise, let stand at warm room temperature; for a 1- to 2-hour accelerated rise, let stand in turned-off microwave along with 1 cup boiling-hot water; for an extended rise, refrigerate, covered, 4-24 hours, then set out at room temperature. When dough nears plastic, remove it and continue rising until dough is ½ inch below pan rim.

Baking: 15 minutes before baking time, place rack just below center of oven and preheat to 350° F. Set coffeecake on a baking sheet. Bake for 35 to 45 minutes, until top is nicely browned and a paring knife inserted in center of the dough comes out with just a few crumbs on tip (or until center registers 205-207° F on instant-read thermometer). Cool in pan on wire rack 15 minutes. Then cut into rectangles and serve warm. Yield: 1 large coffeecake, about 12 portions.

Storing: Cool completely before storing airtight in plastic or foil. Keeps at room temperature for up to 3 days and may be frozen, airtight, for up to 2 months.

Fleischmann's Yeast is offering a book with some of Baggett's many recipes. To order a copy of the book for $1 to offset shipping and handling, visit www.breadbreakthrough.com.

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Marinate your grilled fare for taste and safety

(ARA) - Literally soaked in flavor, marinated foods are undeniably delicious. But did you know that marinating also makes your grilled foods safer?

Anyone who loves the delectable flavor of hot-off-the-grill foods has probably heard that cancer-causing substances -- such as heterocyclic aromatic amines (HAAs or HCAs) -- form when the proteins in red meat, pork, poultry and fish react to the high heat of grilling and when fat drips off the meat and produces smoke.

But the researchers aren't just pouring water on our coals; they're coming up with solutions, too. Chemists at Kansas State University found that marinating meat for an hour in spice blends can reduce the formation of HCAs by 80 percent or more. They credit the antioxidant properties of spices with this change. Other researchers suggest that marinades may buffer the heat that causes the problematic chemical reaction, or that a combination of sugar, oil, and acidic ingredients decreases the carcinogenic compounds.

Not that you need a scientific reason to marinate. Savvy grillers know marinating improves flavor and the process isn't labor-intensive. You can make your own signature marinades, or rely on the guaranteed results of quality mixes.

If you're looking for a healthy choice, Simply Organic offers a flavor-rich line of organic marinade mixes that include Zesty Herb Marinade, Steak Marinade and Garlic and Herb Marinade. They even offer the smoky flavor of mesquite -- minus the hazards of grilling smoke -- in their Mesquite BBQ Marinade.

For safe and delicious grilling with marinades:

* Choose lean cuts of meat, which will drip less and produce less smoke. Trim excess fat.

* Prick the surfaces of meats with a fork before marinating to allow flavors to penetrate.

* Marinate foods in the refrigerator -- not on the counter -- in a glass, plastic, or stainless steel pan.

* Keep in mind that marinades that have been used for raw meat, poultry or seafood need to be cooked thoroughly before eating. So don't baste with them during the last few minutes, don't dip your finger in the pan to taste and don't use the leftover marinade for sauce without cooking it first.

* Consider cooking meats in the microwave for a minute or so before placing them on the grill. Discard any juice that's produced during microwaving. Use tongs or a spatula, rather than forks, to reduce drips when turning foods on the grill.

* Cook over medium (rather than high) heat to avoid charring foods. Let flames settle down before cooking over coals or wood, and turn the temperature down to medium on a gas grill. If you do char a portion of the food, cut off that section before serving.

* Flip those burgers. Again. They'll cook faster (and produce fewer HCAs) if you turn them often.

* Consider other options, too, like soy burgers and soy hot dogs, portobello mushrooms and other vegetables. These foods don't have the same potential to produce harmful substances that can result from unsafe cooking procedures -- but they're delicious when marinated nonetheless!

Here’s a favorite recipe so simple, yet so delicious, from the kitchen of Chef Kendall McFarland, research and development manager at Simply Organic:

Mediterranean Pasta Salad

Ingredients:

4 cups cooked pasta
1/2 cup extra virgin olive oil
1 package of Simply Organic Steak Marinade Mix

Directions:

In a large bowl, toss the pasta with the olive oil and the Steak Marinade Mix. Serve as a warm or cold side dish.

Add olives, cheese or other vegetables if desired.

Staying with the same marinade for the complete meal, Chef Kendall also has this tasty recipe:

Tarragon Encrusted Salmon

Ingredients:

4 tablespoons softened butter
2 tablespoons lemon juice
1 package Simply Organic Steak Marinade Mix
1 to 1 1/2 pounds salmon steak -- minimum of 1-inch thick

Directions:

Preheat grill. In a small bowl blend butter, lemon juice and Steak Marinade. Lay salmon on grill using a fish grill plate, skin side down. Spread a thin layer of butter mixture on fillets. Grill eight to 10 minutes or until salmon is just flaky.

Serve with sliced fresh tomatoes as a garnish.

For an online Summer Grilling Guide with many more useful tips and delectable grilling recipes, go to www.frontiercoop.com/grillingtips.

Courtesy of ARAcontent

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Simple Ways To Eat More Whole Grains And Fiber

(NAPSI)-When it comes to packing a nutritional punch, whole grains are tough to top.

The United States Department of Agriculture says whole grains--which are loaded with fiber and other nutrients--may offer benefits ranging from a reduced risk of coronary disease to better weight management.

According to the International Food Information Council Foundation (IFIC), more than half of consumers are now looking at fiber content on the nutrition facts panel when they shop for food. Yet despite an increased interest in whole grains and fiber, people are still having a tough time incorporating them into their diets. Americans consume only one serving of whole grains daily, compared to the three to five that are recommended.

So why the disconnect? It may be a matter of taste.

"Most Americans aren't willing to sacrifice taste, appearance and flavor to get whole grain nutrition," said Phil Lempert, food trends expert and Supermarket Guru. "Today's consumers want whole grain and fiber products to taste as good as the refined white flour they know and love."

Lempert suggests using new Ultragrain White Whole Wheat Flour from Eagle Mills. It's all-natural, 100 percent whole wheat and delivers 30 grams of whole grains per serving and more than 4½ times the fiber of refined white flours. It's made from specially selected white wheat that is milled with a patented process to produce the fine texture, appearance and taste that consumers prefer.

For those who want to make a gradual transition to whole grains, Eagle Mills All-Purpose Flour made with Ultragrain is a good choice. It is a blend of 30 percent Ultragrain and 70 percent all-natural refined flour, and works as a cup-for-cup replacement for other all-purpose flours.

Both products can be found under the Eagle Mills brand and are great for adding fiber and whole grains to your favorite recipes. Ultragrain Whole Wheat Flour is also used in many popular consumer products, making it more available than ever.

Use these whole grain flours in your favorite recipes or try this recipe for delicate fruit-filled scones.

Apricot Pecan Scones

Prep Time: 20 minutes

Total Time: 35 minutes

Makes: 8 servings (1 scone each)

½ cup chopped dried apricots

2 tablespoons water

2 cups Eagle Mills All-Purpose Unbleached Flour made with Ultragrain

¼ cup granulated sugar

1 tablespoon baking powder

¼ teaspoon salt

⅓ cup margarine

¼ cup chopped pecans, toasted

¾ cup heavy (whipping) cream

1 egg, beaten

1. Preheat oven to 400° F. Combine apricots and water in small bowl; let stand 15 minutes.

2. Combine flour, sugar, baking powder and salt in large bowl. Cut in margarine with pastry blender or 2 knives until mixture resembles coarse crumbs. Stir in nuts.

3. Add cream, egg and apricots with water to dry mixture; stir just until moistened. Turn dough onto lightly floured surface. Knead 10 times or until nearly smooth. Place onto ungreased baking sheet. Pat or roll to a 9-inch circle, ½-inch thick. Cut into 8 wedges, but do not separate. Brush with additional milk; sprinkle with sugar.

4. Bake 15 minutes, or until golden brown. Immediately remove from baking sheet; carefully separate into wedges.

For more information and recipes, visit www.Ultragrain.com.

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Sweeten Summer with Cool, Refreshing Smoothies

(ARA) - Warm summer days call for the perfect frosty refreshment. Try homemade fruit smoothies -- sweetened naturally with pure honey. Creating your own creamy concoctions is easy -- simply blend together your favorite fruits with ice cubes, milk or yogurt and a touch of honey. Honey is the secret ingredient to enhancing the sweet flavors of the fruits.

Blend up your own delicious smoothies with these easy tips:

* Add variety: Experiment with different combinations of fresh fruits. Try melons, berries and tropical fruits such as mangoes, bananas and pineapple.
* Make it thick: Add a few more ice cubes for a creamier mix.
* Keep it cold: Instead of using fresh fruit, use frozen fruit for a colder and thicker beverage. You can buy frozen fruit or freeze your own.
* On the go: Make smoothies ahead of time and store in the freezer.
* Prevent sticky situations: Add honey and any additional liquids to the blender first to prevent it from binding up on the frozen fruit and getting stuck.

Try these simple smoothie recipes from the National Honey Board. For more recipes and additional honey tips and information, visit www.honey.com.

Strawberry Kiwi Smoothie
Makes 2 servings

Ingredients:
1 1/2 cups fresh or frozen strawberries
1 large kiwi, peeled
1 container (8 ounces) low-fat vanilla yogurt
1/4 cup honey
12 to 15 ice cubes

Directions:
In a blender or food processor, combine all ingredients and process until smooth. Serve immediately.

Tropical Smoothie
Makes 4 servings

Ingredients:
1 1/2 cups low-fat milk
1/4 cup honey
2 medium ripe bananas, peeled
1 cup plain yogurt
1 teaspoon vanilla (Substitute vanilla yogurt for plain yogurt and vanilla, if desired.)
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
5 ice cubes

Directions:
Combine milk, bananas, yogurt, honey, vanilla, cinnamon and nutmeg in blender or food processor; process until thick and creamy. Add ice cubes, one at a time, and blend until smooth.

Honey Breakfast Drink
Makes 4 servings

Ingredients:
2 cups milk
1/2 cup orange juice
1/3 cup honey
1/4 cup low-fat dry milk
1/4 cup wheat germ
1 large banana, peeled and sliced
4 to 5 ice cubes

Directions:
Combine all ingredients in blender or food processor and mix well.

Courtesy of ARAcontent

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