These recipes courtesy of Connie Evers, MS, RD, www.nutritionforkids.com

Pumpkin Dip

Ingredients:

• 6 oz. vanilla Greek yogurt
• 2 tbsp. whipped cream cheese
• 1/2 cup canned pumpkin
• 1 tsp. pumpkin pie spice
• (optional) 1 Tablespoon honey, if desired

Preparation:

1. Mix ingredients well and serve with fresh apple slices and whole grain waffle triangles.
2. For a sweeter dip, mix in 1 tablespoon of honey.

Servings: 2 Nutritional Information Per Serving: 132 calories; 4 g fat; 8 g protein; 16 g carbohydrate; 100 mg sodium; 2 g fiber; Calcium 23% DV; Vitamin A 198% DV; Vitamin C 4% DV; Iron 5% DV

Blueberry Lemon Muffins

Ingredients:

• 1 cup fresh or frozen blueberries, rinsed and drained
• 1 ¾ cups whole wheat flour
• ½ cup sugar
• 2 teaspoons baking powder
• 2 eggs
• 8 oz. lemon yogurt
• ¼ cup canola oil
• Non-stick spray

Preparation:

1. Preheat oven to 375 degrees. Lightly spray muffin tin with non-stick spray.
2. Mix flour, sugar and baking powder in large mixing bowl.
3. In another bowl, beat eggs and mix in yogurt and vegetable oil. Stir into dry ingredients and mix lightly. Fold in blueberries.
4. Bake 18-20 minutes or until muffin tops are browned.
5. Let cool for a few minutes, loosen muffins and serve warm.

Servings: 12 medium muffins  Nutritional Information Per Muffin: 167 calories; 6 g fat; 4 g protein; 26 g carbohydrate; 106 mg sodium; 2 g fiber; Calcium 8% DV; Vitamin A 1% DV; Vitamin C 2% DV; Iron 5% DV

Breakfast Smoothie

Ingredients:

• 1 cup frozen fruit such as mango cubes, banana chunks, strawberries (or a mixture of 2 or more)
• 1/2 cup nonfat Greek yogurt
• 1/2 cup 100% orange juice
• 1/2 cup 1% milk

Preparation:

1. Freeze fruit chunks the night before.
2. Place frozen fruit, Greek yogurt, orange juice, and milk in a blender.
3. Blend until smooth.

Yield: approximately 2 1/2 cups  Servings: 2
Nutritional Information Per Serving: 128 calories; 1 g fat; 9 g protein; 22 g carbohydrate; 56 mg sodium; 2 g fiber; Calcium 16% DV; Vitamin A 12% DV; Vitamin C 101% DV; Iron 2% DV