This fruit smoothie is packed with calcium, protein and fiber. The flax seed adds Omega 3 fatty acids. Use your favorite fresh or frozen berries. You can find protein powder in many drug stores and some grocery stores.

Berry Smoothie

1 cup soy milk or skim milk

½ cup orange juice, or other juice
1 banana
1 scoop vanilla or berry protein powder
½ cup fresh or frozen berries, unsweetened
1 cup ice cubes
1 teaspoon ground flax seed

Combine all ingredients in a blender and blend until smooth.

Nutrition Information

Healthy Chocolate Smoothie

1 1/2 cups soy milk or skim milk
1 banana
1 scoop chocolate protein powder
1 cup ice cubes
1 teaspoon ground flax seed
1 Tablespoon peanut butter, optional

Combine all ingredients in a blender and blend until smooth.

Nutrition Information

These tasty muffins have “good” fats in the canola oil and walnuts. Oatmeal and raisins add soluble fiber. The recipe comes from Jodi Libey, a dietitian at St. Mary’s Medical Center.

Honey-Oatmeal Muffins

2/3 cup skim milk
1/3 cup canola oil
1 egg, beaten
¼ cup honey
1½ cups quick oatmeal
1 Tablespoon baking powder
1 cup flour
½ cup raisins
½ cup chopped nuts
1/3 cup brown sugar
¼ teaspoon salt

Preheat oven to 400 degrees F.
Combine milk, oil, egg and honey in a small bowl. Blend dry ingredients, including raisins and nuts, in a large mixing bowl. Make a well in the center of dry ingredients; add egg mixture and mix just until dry ingredients are moistened. Fill 12 greased or paper-lined muffin cups 3/4 full. Bake for 13-18 minutes. Yield: 12 muffins.

Nutrition Information

Learn more with our free education classes. Visit smdc.org and click on “The Soul & Science of Healthy Eating” in the list of classes or call (218) 786-4181.