Healthy Recipes

Want to turn fruit into something special? Try our fruit shake or fruit sundae recipe. But remember - these recipes have been designed to use less fat and/or sugar than conventional recipes; however, they still may not be appropriate for people with certain diseases or nutrition needs. Ask your doctor or healthcare specialist for specific recommendations.

Fruit Shake

1 pint strawberries (cleaned and stemmed)

2 medium bananas

3 cups ice, divided

1/2 cup nonfat yogurt (strawberry or plain)

1/2 cup orange juice

2 Tbsp. honey

Peel banana and cut into one inch cubes.

Place all ingredients except 11/2 cups of the ice cubes in blender.

Blend on high speed until smooth, scraping down ingredients in blender occasionally.

Add remaining ice; continue to blend until smooth. Serve in tall glasses, dividing equally.

Makes 3 servings

Nutritional information per serving:

Calories 188, fat 1 gram, cholesterol 1 mg, sodium 20 mg, carbohydrates 46 grams, fiber 3 grams, protein 3 grams.

Fruit Sundae

1 cup white grape juice

4 firm large peaches

2 Tablespoons water

1 Tablespoon cornstarch

2 cups fresh strawberries

One pint vanilla ice milk

Divide each peach in half, remove pit, then slice each half into 8 sections. (You can also peel peaches if desired.)

Put peaches, juice and sugar substitute in large pot. Bring to a boil. Reduce to medium heat, cover and simmer 10 minutes until fruit is tender. Stir fruit every few minutes to make sure all the slices cook evenly.

Dissolve cornstarch in 2 Tbs. water. Add cornstarch mix to pot.

Keep stirring over medium heat until mixture bubbles and thickens. Remove from heat. Refrigerate 2-3 hours. Stir every hour or so to coat peaches evenly.

Before serving, rinse and hull strawberries. Slice in half and add to peach mixture. Stir to coat berries.

To serve: divide one-pint vanilla ice milk into four small bowls. Top with fruit and enjoy!

Makes 4 servings.

Nutrition information per serving (including ice milk):

210 calories; 3 grams fat; 3 grams protein; 45 grams carbohydrates; 60 mg sodium; 3 grams fiber