Recipes

Pumpkin Pancakes Pumpkin Pancakes with Yogurt Cranberry Topping is a Perfect Breakfast packed with Calcium and Vitamin D!  Topping:   2 cups low-fat vanilla yogurt & 1 cup dried cranberries or raisins.  Combine in a small bowl and reserve. Pumpkin Pancakes: 1 cup flour 1 T sugar 2 tsp baking powder 1/2 tsp cinnamon 1 cup 1% milk 2 T melted butter 1 egg 1/2 cup canned pumpkin 1/2 cup low-fat vanilla yogurt  Combine flour, sugar, baking powder and cinnamon in a large bowl.  Combine milk, butter, egg, pumpkin and 1/2 cup yogurt in a medium bowl and mix well.  Add wet ingredients to the flour mixture and stir until just moist.  Do not over mix.  Batter may be lumpy.  For thinner batter, add more milk. Lightly coat a griddle or skillet with cooking spray and heat on medium.  Using a quarter-cup measure, pour batter onto hot griddle.  Cook until bubbles begin to burst, flip pancakes and cook until golden. Serve warm, topped with  yogurt-cranberry mixture and a dusting of cinnamon. Makes about 12 pancakes or 4 servings. Nutrition Facts Per Serving: Calories 490, Fat 10g, Saturated Fat 6g, Cholesterol 80mg, Sodium 490mg, Calcium 45% Daily Value, Protein 16g, Carbohydrates 86g Adapted from 3-A-Day of Dairy

Mousse A La Banana This creamy dessert is low in saturated fat, cholesterol and sodium.  2 T 1% milk 4 tsp sugar 1 tsp vanilla 1 medium bananna, cut into quarters 1 cup plain yogurt, low-fat 8 - 1/4 inch banana slices Place milk, sugar, vanilla, and banana in blender.  Process 15 seconds at high speed until smooth. Pour mixture into a small bowl; fold in the yogurt.  Chill.  Spoon into four dessert dishes; garnish each with two banana slices just before serving. Makes 4 servings, 1/2 cup each. Nutrition Facts Per Serving: Calories 94, Fat 1g, Saturated Fat 1g, Cholesterol 4mg, Sodium 47mg, Fiber 1g,  Protein 1g, Carbohydrates 18g, Potassium 297mg Source: http://www.health.gov/dietaryguidelines/dga2005/healthieryou/html/desserts.html#1

Cream Cheese Dessert This light dessert will be popular for the holiday season.  It is especially attractive if layered in parfait glasses. 1 lg box (1.5 oz) sugar-free instant vanilla pudding 3 cups nonfat milk 1 tub (12 oz) light cream cheese 1 can (20 oz) light cherry pie filling In a small mixing bowl, combine pudding mix and milk.  Beat on low speed to mix ingredients.  Add softened cream cheese, increase speed and beat until smooth and thickened.  Pour into individual parfait dishes or a large serving dish.  Top with cherry pie filling. Makes 8 servings. Nutrition Facts Per Serving: Carb Servings: 1-1/2; Exchanges: 1 fruit, 1 fat, 1 nonfat milk; Calories 181, Fat 6g, Saturated Fat 4g, Cholesterol 23mg, Sodium 496mg, Fiber 1g, Protein 7g, Carbohydrates 25g, Sugars 20g Source: Quick & Healthy Low-fat, Carb Conscious Cooking, ScaleDown Publishing, Inc© by Brenda J. Ponichtera, R.D. Availalbe at local bookstores or from ScaleDown Publishing, Inc., 1519 Hermits Way, The Dalles, Oregon 97058 Phone: 541-296-5859, Fax: 541-296-1875, email: scaledwn@gorge.net, http://www.QuickandHealthy.net