Smoothie Bowls

Smoothie in a Bowl: Endless Possibilities

If you like to eat your breakfast with a spoon (as opposed to drinking it through a straw), what better way to start your day than with this cool, nutrient-rich breakfast? Smoothie bowls have endless possibilities depending on your taste preferences. All you need is a good blender, a bowl and spoon, and your ingredients and toppings of choice.

In a blender, combine:21st-smoothie-bowls

  • ½ – 1 cup frozen fruit: Try frozen mixed berries, mangos, cherries, or another frozen fruit favorite.
  • Fresh fruits or vegetables: You might consider ½ to 1 whole fresh banana. The banana adds a nice creaminess to your smoothie bowl. The riper the banana, the sweeter it will be. Or try adding a handful of kale or baby spinach, some roasted beets or fresh peaches.
  • ¼ – ½ cup milk plus ½ – 1 cup vanilla Greek-style yogurt – OR – ½ to 1 cup kefir
  • Other ingredients of your choosing: Perhaps 1 Tablespoon chia sees, a spoonful of nut butter, a sprinkle of flaxseeds or a scoop of whey protein powder.

Blend until smooth and creamy and pour in a bowl. Play around with the amount of milk/yogurt or kefir, keeping in mind that the thicker the smoothie, the easier it is to eat with a spoon.

A smoothie bowl is not complete without the toppings. Try fresh or dried fruit, a sprinkle of granola, nuts, chia seeds, ground flaxseed, unsweetened shredded coconut, crushed graham crackers or a few chocolate chips. Let your creativity inspire you!

Berry Beet Smoothie Bowl

Ingredients

  • 1 cup frozen mixed berries
  • ½ of a banana
  • 2 cooked beets
  • ½ cup raspberry kefir

Instructions

Place frozen berries, banana, beets and kefir in a blender and blend until smooth. Pour in a serving bowl. Garnish with toppings of choice.

 

Tropical Mango Smoothie Bowlsmoothie bowl

Ingredients

  • 1 cup frozen mango
  • ½ of a banana
  • ½ cup low-fat vanilla Greek-style yogurt
  • ¼ cup low-fat milk (more if you prefer a thinner consistency)
  • 1 tsp flaxseeds

Instructions

Place frozen mango, banana, yogurt, milk and flaxseeds in a blender and blend until smooth. Pour in a serving bowl. Garnish with toppings of choice.

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Creamy White Bean dip

Ingredients:

  • 2/3 cup reduced fat cottage cheese21st-bean-dip
  • 1T apple cider vinegar
  • ½ teaspoon dried thyme
  • 1 15.5oz can Cannellini beans, rinsed and drained
  • Salt and pepper
  • 2 teaspoons olive oil
  • Pinch of smoke Paprika
  • Chopped chives, for garnish

Directions:

  1. Combine cottage cheese, vinegar, thyme, beans, salt & pepper in a food processor.
  2. Puree until smooth, scraping down the sides of the bowl as needed.
  3. Chill for 30 mins to 1 hr.
  4. Transfer to serving bowl and drizzle with olive oil, sprinkle with paprika and garnish with chives.

Recipe From: http://blog.foodnetwork.com/healthyeats/2012/10/03/new-play-on-cottage-cheese/

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Homemade Cheesy Crackers

Ingredients:cheese crackers

  • Shredded cheese of your choice (try cheddar, swiss, pepper jack, etc.)
  • Parchment paper
  • Spices, if desired (pepper, chili flakes, garlic powder)

Directions:

  1. Preheat oven to 400 degrees.
  2. Shred cheese and spoon out tablespoon-sized clumps onto parchment paper. Space the cheese clumps about 1-2” apart.
  3. Cook for about 5-8 minutes or until golden brown. Take out of oven and let cool.

Learn more about this recipe:

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Red, White and Blue Crackers

Ingredients:

  • ½ cup of yogurt
  • ¼ cup Mascarpone Cheese
  • 2 T honey
  • Dash of cinnamon
  • Graham crackers or cracker of choice

Directions:

  1. Mix all ingredients together until smooth.
  2. Spread layer of white cream on crackers. Top with fruit of choice or for 4th of July top with: strawberries, bananas and blueberries.
  3. Serve immediately. If left sitting, the crackers will become soggy!
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Red, White and Blue Parfaits

Ingredients:

  • 1/3 cup of granola
  • 4 heaping tablespoons of Greek Yogurt or cottage cheese
  • Handful of raspberries, cherries, strawberries, black grapes and blueberries

Directions:

  1. Layer your mason jar with the granola on the bottom.
  2. Scoop a red fruit and then layer with yogurt or cottage cheese.
  3. Top it off with a blue fruit. Keep chilled until served.

 

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Dill Dip

Ingredients:

  • 1 1/3 cup buttermilk
  • 2/3 cup mayo
  • 2/3 cup sour cream
  • 1 T garlic powder
  • 1 T onion powder
  • 1 T fresh chives
  • 1 T dill

Mix all ingredients together and serve chilled. Good with vegetables or crackers!

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Chile Queso Dip with Sriracha Web

Ingredients:

  • 2 cups shredded quesadilla cheese or mozzarella
  • 4 ounces low fat cream cheese
  • ¼ cup low fat milk
  • ½ teaspoon garlic powder
  • ¼ teaspoon cumin
  • 4 tablespoons canned diced green chilies
  • Sriracha, or salsa, depending on preferred spiciness
  • Optional garnish: black olive “spiders”

Directions:

  1. In a saucepan over medium heat, melt the cream cheese and milk together. Stir in the shredded cheese, green chilies and spices.
  2. Salt, if desired
  3. Pour mixture into wide mouthed bowl
  4. Squeeze a circle of hot sauce along edge of bowl, and gradually work additional circles towards the center of the bowl
  5. Drag a toothpick from center circle to outer circle to form a web shape.
  6. Garnish with black olive “spiders”
  7. Makes 2 cups

Thank you to Florida Dairy Farmers for sharing this recipe with us!

Green Chile Queso

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Fresh Mozzarella, Basil and Watermelon Skewers

This tasty dish comes to us from Parker Wallace of whatsonparkersplate.com!

Just get out your melon baller and scoop some juicy, seedless watermelon.  Then alternate those delish balls of fresh mozzarella with basil.  Drizzle some balsamic vinegar on it if you’re feeling crazy!  Your guests will be super impressed, indeed – and the prep for your summer party just got much faster!

mozzarella basil watermelon skewers

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Panther Energy Bars


Created by Leslie Bonci, RD, MPH, LDN, CSSD, Director of Sports Nutrition, University of Pittsburgh Medical Center. Download this complete recipe handout for more whey protein recipes

Makes 16 bars (if using ice cube trays, makes 48 bars)

Ingredients:

  • 1/2 cup honey-roasted peanuts (chopped almonds or other nuts can be used instead)21st-energy-bars
  • 1/2 cup roasted/salted sunflower seeds
  • 1 cup raisins, black or golden or both
  • 1 cup dried cranberries
  • 1-1/2 cups oats, dry
  • 2 cups toasted rice cereal
  • 1/2 cup whey protein isolate, vanilla (about 2 scoops)
  • 1 cup natural peanut butter (almond or sunflower butter can be used instead of peanut butter)
  • 1/2 cup packed brown sugar
  • 1/2 cup honey
  • 2 tsp vanilla extract

Directions:

  1. Coat a 9X13 inch baking pan, or 3 ice cube trays, with nonstick cooking spray.
  2. Combine peanuts, sunflower seeds, dried fruit, oats, cereal, and why protein in a bowl.
  3. Combine peanut butter, brown sugar, honey, and vanilla extract in a microwaveable bowl. Microwave on HIGH for 1-2 minutes until bubbling. Add to dry ingredients and stir.
  4. Transfer the mixture to the prepared pan and press down firmly. It may help to spray fingers with cooking spray.
  5. Let sit 1 hour until hard. If a pan was used, cut into 16 bars. If ice cube trays were used, simple pop out and enjoy.

Nutrition Information Per Serving (1 bar or 3 ice cube bars): 296 calories, 8 g protein (including 2 g whey protein), 43 g carbohydrate, 3 g fiber, 11 g fat, 2 g saturated fat, 98 mg sodium. Also contains: iron.

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Fresh Fruit and Cheese Fries

Culinary creations with cheese developed by Leprino Foods Company and Western Dairy Association. 

Ingredients:

  • Pineapple, cut into 6, 2″ x 1/4-inch sticks
  • Apples, cut into slices
  • Cantaloupe, cut into 3″ x 1/4-inch wedges
  • Mozzarella, cut into 3″ x 1/4-inch sticks
  • Reduced-fat Cheddar, cut into 3″ x 1/4 inch sticks

Directions:

Place 1 pineapple stick, 1 apple slice, 1 cantaloupe wedge, 1 mozzarella stick and 1 Cheddar stick into a paper cone, cup or serving dish.

 

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