Cook Without Book

Yield:  4 servings                  Ingredients 1/2 cup   fresh or frozen blueberries, thawed 2 cups   nonfat Greek-style yogurt 2 1/2 tablespoons   mini dark-chocolate chips 1/2 cup   oat granola Chopped walnuts Preparation Spoon 1 tablespoon fresh or frozen blueberries, thawed, into each of 4 parfait glasses. Spoon 1/4 cup nonfat Greek-style yogurt over berries in each glass, then top each with 1 teaspoon mini dark-chocolate chips, 1 tablespoon oat granola, and a sprinkling of chopped walnuts. Add another layer of the berries, yogurt, chocolate, walnuts, and granola to each glass; serve. Nutritional Information Calories per serving: 180 Saturated fat per serving: 2g Monounsaturated fat per serving: 2g Polyunsaturated fat per serving: 2g Fat per serving: 7g Cholesterol per serving: 0mg Protein per serving: 12g Carbohydrates per serving: 20g Sugars per serving: 13g Fiber per serving:...

Prep Time:  4 minutes Yield:  4 servings (serving size: about 2/3 cup berries and 1/4 cup maple cream)                   Ingredients 3/4 cup   fat-free sour cream 1/4 cup   maple syrup 1 cup   fresh blueberries 1 1/2 cups   fresh raspberries Preparation Combine sour cream and maple syrup in a small bowl; stir with a whisk. Combine berries, and spoon into dessert dishes; pour maple cream over berries. Nutritional Information Calories per serving: 140 Calories from fat: 3% Fat per serving: 0.4g Saturated fat per serving: 0.0g Monounsaturated fat per serving: 0.1g Polyunsaturated fat per serving: 0.2g Protein per serving: 2.2g Carbohydrates per serving: 31.4g Fiber per serving: 4.1g Cholesterol per serving: 8mg Iron per serving: 0.6mg Sodium per serving: 64mg Calcium per serving: 86mg

Yield:  1 dozen (serving size: 1 muffin)                     Ingredients 1 3/4 cups   all-purpose flour 3 tablespoons   sugar 3 tablespoons   "measures-like-sugar" calorie-free sweetener 2 teaspoons   baking powder 1/4 teaspoon   salt 1/2 teaspoon   ground allspice 1 cup   fresh or frozen blueberries, thawed and drained 3/4 cup   fat-free milk 1/4 cup   vegetable oil 1  large egg, lightly beaten 1 teaspoon   grated lemon rind 1 teaspoon   grated orange rind 1 teaspoon   vanilla extract Cooking spray Preparation Preheat oven to 400°. Combine first 6 ingredients in a medium bowl; add blueberries, and toss to coat. Make a well in center of flour mixture. Combine milk and next 5 ingredients; add to flour mixture, stirring just until dry ingredients are moistened. Spoon batter into 12 muffin cups coated with cooking spray, filling two-thirds...

                  Ingredients 4 teaspoons   Honey 1 cup   Greek or plain whole-milk yogurt 2 1/4 cups   strawberries, sliced 1 cup   blueberries Chopped, toasted walnuts Preparation Whisk 4 teaspoons honey into 1 cup yogurt. Spoon 1 tablespoon yogurt mixture into each of 4 parfait glasses or small bowls. Layer each portion with 1/2 cup strawberries, 1 tablespoon yogurt mixture, 1/4 cup blueberries, 1 tablespoon yogurt mixture, and the remaining 1/4 cup strawberries. Finish with remaining 1 tablespoon yogurt mixture and 1 tablespoon chopped nuts. Nutritional Information Calories per serving: 166 Fat per serving: 7g Saturated fat per serving: 2g Monounsaturated fat per serving: 1g Polyunsaturated fat per serving: 4g Protein per serving: 4g Carbohydrates per serving: 24g Fiber per serving: 4g Cholesterol per serving: 8mg Iron per serving: 1mg Sodium per serving: 32mg Calcium per serving: 101mg ...

                                Ingredients 1  banana 1/2 cup   soy milk 1/2 cup   unsweetened apple juice 1/4 cup   peeled and chopped pear 1/4 cup   blueberries Preparation Put banana, soy milk, apple juice, pear and blueberries in a blender; mix until smooth. Pour into a glass and drink up! Nutritional Information Calories per serving: 143 Fat per serving: 1g Saturated fat per serving: 0.0g Monounsaturated fat per serving: 0.0g Polyunsaturated fat per serving: 0.0g Protein per serving: 3g Carbohydrates per serving: 32g Fiber per serving: 4g Cholesterol per serving: 0.0mg Iron per serving: 1mg Sodium per serving: 34mg Calcium per serving: 88mg

              Prep Time:  15 minutes Total Time:  1 hour, 15 minutes Yield:  Makes 6 servings (serving size: 1 1/2 cups fruit, 1 1/2 tbsp dressing) Ingredients 1  orange, zested and juiced 1/4 cup   thinly sliced mint leaves 3 tablespoons   canola or grapeseed oil 2 teaspoons   poppy seeds 2 teaspoons   rice-wine vinegar 1/4 teaspoon   sea salt 1  small pineapple, cut up 1  mango, sliced 2  apricots, peaches, or plums 4 cups   assorted cherries, strawberries, blackberries, and blueberries 1/4 cup   pomegranate seeds Preparation 1. In large bowl, combine 1/4 cup orange juice, zest, mint, oil, poppy seeds, vinegar, and salt. Add fruit and toss to combine. 2. Cover with plastic wrap and refrigerate at least 1 hour. Serve very cold. Nutritional Information Calories per serving: 243 Fat per serving: 8.3g Saturated fat per serving: 0.7g Monounsatura...

                        Prep Time:  15 minutes Total Time:  15 minutes Yield:  Makes 4 servings (serving size: about 1 cup)    Ingredients 2  red plums, pitted and sliced 1 cup   raspberries 1 cup   blueberries 1 tablespoon   sugar 1 tablespoon   fresh orange juice 1/2 teaspoon   cinnamon 2 tablespoons   unsalted shelled pistachios, chopped 3  mint leaves, coarsely torn (about 1 tablespoon) Preparation 1. Toss plums, raspberries, and blueberries with sugar, orange juice, and cinnamon; let stand 15 minutes. Serve sprinkled with pistachios and mint. Nutritional Information Calories per serving: 90 Fat per serving: 2g Saturated fat per serving: 0.0g Monounsaturated fat per serving: 1g Polyunsaturated fat per serving: 1g Protein per serving: 2g Carbohydrates per serving: 18g Fiber per serving: 4g Cholesterol per serving: 0.0mg I...

Berry Good Shake with Yogurt Serves 4 1/2 cup strawberries 1/2 cup blueberries 1/2 cup raspberries 1/2 cup yogurt 1 cup whole milk 1/2 cup ice cubes Sugar, depending on the sweetness of berries and yogurt Blend the ice, yogurt, milk, and other berries together until a smooth drink is formed. Pour into a cup and enjoy this healthy smoothie.