White Bean Dip

1 can (15 oz.) great northern beans, drained and rinsed
1 can (15 oz.) cannellini beans (white kidney beans), drained and rinsed
2/3 cup chopped green onion
2 finely chopped garlic cloves or 1 to 2 teaspoons ready-to-use minced garlic
4 tablespoons lemon juice
2 tablespoons tahini (sesame paste)
¼ teaspoon ground cumin
¼ teaspoon black pepper
1 tablespoon olive oil
¼ teaspoon salt

Place all ingredients in food processor bowl and pulse until smooth and thoroughly blended. Serve immediately and refrigerate leftover dip.  Makes about 2 ½ cups (about 10 servings of ¼ cup each)   Customize your white bean dip by adding: roasted red pepper, Parmesan cheese, roasted garlic, black or green olives, fresh dill, and/or chives.

Nutrition facts for ¼ cup:  115 calories, 6 g protein, 17 g carbohydrate, 3 g fat, 0 mg cholesterol, 300 mg potassium, 1.5 mg iron, 50 mg calcium, 5 g fiber.

Kim’s Very Berry Boost
 
1 cup frozen mixed berries (raspberries, strawberries, blueberries and blackberries)
3/4 cup nonfat or lowfat vanilla yogurt
1/2 cup lowfat plain yogurt
½ teaspoon almond extract

Mix all ingredients in blender. Serve immediately. Makes 2 cups (1 serving).

Nutrition facts for 1 serving: 240 calories, 13 g protein, 41 g carbohydrate, 2.5 g fat, 1 g saturated fat, 0 g trans fat, 5 g dietary fiber, 185 mg sodium, 750 mg potassium, 400 mg calcium, 450 IU Vitamin A, 38 mg Vitamin C, 1 mg iron.
      

Super Berry Blast

¾ cup Odwalla Blueberry B Monster or Strawberry C Monster Fruit Smoothie
1 cup frozen blueberries, strawberries or mixed berries
½ cup nonfat vanilla yogurt

1. Mix all in blender and enjoy immediately.
2. Makes 1 serving.

Nutrition facts per serving: 230 calories, 51 g carbohydrate, 4.5 g protein, 0.5 g fat and numerous vitamins depending on fruits and Odwalla flavor used.

Power Packed Trail Mix

Makes about 4 1/3 cups (13 to 14 servings of 1/3 cup each)

1/3 cup raisins
1/3 cup chopped dates
1/3 cup dried cherries
2/3 cup peanuts
1/3 cup chopped walnuts
2/3 cup dark chocolate covered raisins
1 cup oat squares cereal

Toss all ingredients together in a large bowl. Store snack mix in tightly covered container.

Nutrition facts per serving:  150 calories, 4 g protein, 21 g carbohydrate, 6.5 g fat, 1.5 g saturated fat, 0 cholesterol, 47 mg sodium, 30 mg calcium, 2 mg iron, 2.5 g fiber.

Mandarin Orange Spiced Smoothie

1 can (15 oz.) mandarin oranges in juice or light syrup, drained
1 cup low fat vanilla yogurt
1 cup low fat vanilla kefir*
2 heaping tablespoons frozen orange juice concentrate
½ teaspoon bottled fresh ground ginger

Mix all ingredients in blender until smooth. Serve immediately or refrigerate.
Makes 3 ½ cups (2 servings of 1 ¾ cups each)

Nutrition facts for one serving: 350 calories, 13 g protein, 71 g carbohydrate, 3 g fat, 1.5 g saturated fat, 12 mg cholesterol, 170 mg sodium, 60 mg Vitamin C, 810 mg potassium, 1.5 g fiber.

Orange Cinnamon Breakfast Boost
Makes about 4 ½ cups (2 servings of 2 ¼ cups each)

Ingredients
2 cups 100% Florida orange juice
1 ½ cups low fat vanilla yogurt
1 Florida navel orange, peeled and cut into chunks
½ teaspoon ground cinnamon

Directions
1. Place all ingredients in a blender and blend until smooth.
2. Serve immediately or refrigerate.

Nutrition information per serving:
Calories: 310
Protein: 10g (13%)
Carbohydrate: 61g (78%)
Fat: 3g (9%)
Saturated Fat: 1.5g (4%)
Cholesterol: 10mg
Sodium: 130mg
Calcium: 335mg (33%)
Iron: 0.78mg (4%)
Vitamin A: 640 IU (13%)
Vitamin C: 160mg (265%)
Fiber: 2g