Breakfast Smoothies Page ContentBreakfast SmoothiesIngredients:½ cup vanilla-flavored yogurt½ cup apple juice or orange juice1 ripe banana, sliced in half2½ to 5 cups of strawberriesDirections:Blend ingredients until smooth in blender. Pour into two glasses. A teaspoon of wheat germ or bran may be added for extra fiber.Nutritional InformationMakes 2 servingsPer serving:197 calories5 grams of protein2 grams fat44 grams carbohydrate3 milligrams cholesterolSource: University of Missouri ExtensionBanana-Orange Bran Muffins with PecansIngredients:Canola oil or spray1 cup mashed ripe bananas (about 2 medium)½ cup frozen orange juice concentrate, thawed1 large egg¼ cup canola oil1½ cups bran flake cereal1 cup whole wheat pastry flour2 teaspoons baking powder¼ teaspoon ground cinnamon1/8 teaspoon salt½ cup diced dried cherries or apricots¼ cup chopped toasted pecans*Directions:*Note: To toast the pecans, put them in a small skillet over medium heat, shaking or stirring frequently until lightly browned, about 2 to 3 minutes. Immediately transfer the nuts to a small dish and cool.Preheat oven to 400 degrees. Lightly coat a 12-cup muffin pan with canola oil spray or line with paper liners and set it aside.In a large bowl, whisk together the mashed bananas, orange juice concentrate, egg and canola oil. Stir in the bran flakes. Let stand for about 15 minutes to soften the cereal. Gently fold in the dried fruit and pecans. Divide the batter among the muffin tins. Bake for 20 to 25 minutes, until a wooden toothpick inserted in the center of 1 muffin comes out clean. Cool in the pan or a wire rack for 5 minutes. Remove the muffins from the pan and continue to cool on the rack.Nutritional Information:Makes 12 servingsPer serving:176 calories7 gram total fat (less than 1 gram saturated fat)27 grams carbohydrates3 grams protein3 grams dietary fiber175 milligrams sodiumSource: Mississippi State Department of Health Asparagus, Sweet Onion and Mint Salad with Mustard VinaigretteIngredients:4 cups fresh asparagus, cut diagonally into 1-inch pieces1 cup canned kidney beans, drained and rinsed¾ cup sweet onions such as Walla Walla or Vidalia, chopped2 tablespoons fresh mint, chopped2 teaspoons olive oil1 tablespoon balsamic vinegar2 teaspoons Dijon-style mustard¼ teaspoon onion powder1/8 teaspoon garlic powder Salt and pepper, to taste (optional)*1 tablespoon fresh parsley, choppedDirections:Steam the asparagus for about 5 minutes or until crisp-tender. Drain and rinse under cold water. In a large mixing bowl, toss together the asparagus, kidney beans, onion and mint. Place the oil, vinegar, mustard, onion and garlic powders, salt and pepper and parsley in an airtight container, cover tightly and shake until combined. Pour dressing over asparagus mixture and gently toss to coat. Divide salad among salad plates then serve.Nutritional Information:Makes 4 servings:Information per serving:116 calories25 calories from fat0 grams trans fat0 grams saturated fat0 grams cholesterol135 milligrams sodium19 grams carbohydrates7 grams dietary fiber7 grams proteinSource: King Country Public Health Services, King County WashingtonRed Velvet Insanity CupcakesTotal time: 45 minutes, plus cooling time for the cupcakesIngredients: Frosting6 tablespoons Jet-Puffed Marshmallow Creme1/4 cup fat-free cream cheese, at room temperature1 tablespoon granulated Splenda No Calorie Sweetener6 tablespoons Cool Whip Free, thawedDirections:In a medium mixing bowl, combine the marshmallow creme, cream cheese and sweetener and mix well. Fold in the Cool Whip and refrigerate, covered, until the cupcakes are ready to be frosted. This makes about two-thirds cup frosting.Ingredients:Cupcakes1/4 cup mini semi-sweet chocolate chips, divided2 (25-calorie) packets diet hot cocoa mix1/2 cup boiling water1 cup cold water1 cup moist-style devil's food cake mix (1/4 of an 18.25-ounce box)1 cup moist-style yellow cake mix (1/4 of an 18.25-ounce box)1/2 cup fat-free liquid egg substitute1 tablespoon red food coloring1 teaspoon granulated Splenda No Calorie Sweetener1/8 teaspoon saltNonstick cooking spray, optionalFrostingDirections:Heat the oven to 350 degrees.In a tall glass, place half of the mini chocolate chips and the contents of both cocoa packets. Add the boiling water and stir until the chips and cocoa mix have dissolved. Add the cold water and mix well.Pour the cocoa mixture into a large mixing bowl. Add the cake mixes, egg substitute, remaining chocolate chips, food coloring, sweetener and salt. Whisk until smooth and blended, about 2 minutes. The batter will be thin, but your cupcakes will puff up once baked. Line a 12-cup muffin pan with baking cups or spray with nonstick spray. Evenly distribute the batter among the cups. Bake in the oven until puffed and shiny and the cakes spring back lightly when touched, 15 to 20 minutes. Cool the cupcakes completely and evenly distribute the frosting over the tops.Nutritional Information:Yield: 12 cupcakes1 cupcake:149 calories4 grams protein25 grams carbohydrates1 gram fiber4 grams fat2 grams saturated fat3 mg. cholesterol262 mg. sodium Source: Adapted from "Hungry Girl: 200 Recipes Under 200 Calories" by Lisa Lillien.