Healthy Fruit Snacks
Here's a sweet way to stave off cancer: A 60-year study of nearly 4,000 people suggests that those who ate the most fruit as kids have a 38% lower chance of developing breast, colon, and other cancers later in life than those who consumed the least. To fit more fruit into your child's diet (she needs 2 to 3 servings daily), check out these 60-calorie treats:
In a blender, puree 2 cups ripe mango chunks until smooth. Add 1/2 cup evaporated skim milk, 3/4 cup water, and 1/4 cup pineapple-orange juice concentrate. Process until well mixed. Pour into freezer molds or 5-oz. cups. Insert wooden sticks. Freeze until firm, about 2 hours. Unmold and serve immediately. Makes 8 servings.
Nutritional information per pop: 60 calories, 2 g protein, 14 g carbohydrate, 0 g fat, 1 g fiber.
In a food processor, combine 5 cups cold cantaloupe cubes, ½ cup cold evaporated skim milk, 1/2 tsp. vanilla extract, and 1/4 tsp. ground cinnamon until smooth. Pour into six 10-oz. cups and garnish with a mint sprig.
Nutritional information per 10-oz. serving: 64 calories, 3 g protein, 14 g carbohydrate, 0 g fat, 1 g fiber.
Apple Berry Muffins
Preheat oven to 400 degrees F. Lightly mist a muffin pan with cooking spray. In a medium bowl, stir to together one 21-ounce package Krusteaz Apple Oat Bran Muffin Mix and 1 cup water. Stir in apple packet contents, then gently fold in 1 cup fresh raspberries or blueberries. Fill muffin cups 2/3 full. Bake for 18 to 20 minutes, or until a toothpick inserted in the center of a muffin comes out clean. Makes 14 muffins.
Nutritional information per muffin: 150 calories, 4 g protein, 29 g carbohydrate, 2 g fat, and 4 g fiber.