blackberries

Waffle Fruit Cup
Photo provided by Cami Wells

Creamy, Crunchy, Crispy Fruit Cup

Yield: 1 serving
Ingredients:
  • 1 mini-waffle bowl
  • ¼ cup low-fat yogurt
  • ¼ cup fresh, canned or frozen (thawed) fruit

Directions:

  1. Wash hands with soap and water. Place yogurt in the bottom of your waffle bowl.
  2. Top with fruit. Enjoy!
Notes:

Sprinkle with toppings such as granola, dry cereal, crushed graham crackers or finely chopped nuts. You can also use frozen yogurt or pudding in place of the yogurt.

Nutrition Information:

  • Serving Size (1 waffle bowl):
  • Calories: 120
  • Total Fat: 1g
  • Cholesterol: 5mg
  • Sodium: 60mg
  • Total Carbohydrates: 23g
  • Fiber: 1.1g, includes 8g Added Sugars
  • Protein: 4g
  • Vitamin D: 2%
  • Calcium: 10%
  • Iron: 6%
  • Potassium: 4%
Nutrition Software Used: ESHA Food Processor
fruity smart tarts
Photo provided by Cami Wells

Fruity Smart Tarts

Yield: 12 servings
Ingredients:
  • 12 wonton wrappers
  • 1 Tablespoon white sugar
  • ½ teaspoon cinnamon
  • Cooking spray
  • ¾ cup low-fat vanilla yogurt or frozen yogurt
  • 1 cup of fruit — fresh (washed) or canned — cut into small pieces

Directions:

  1. Wash hands with soap and water. Preheat oven to 400 °F. Put a wonton wrapper into each muffin cup in a muffin tin. Spray each wonton wrapper with non-stick spray.
  2. Combine sugar and cinnamon in a small bowl. Mix well. Sprinkle the mixture onto the wrappers. Bake for 5 minutes or until the wrappers are crispy and golden. Watch closely to prevent burning. Let cool.
  3. Scoop approximately 1 tablespoon of yogurt into each cup and top with fruit.

Nutrition Information:

  • Serving Size (1 tart):
  • Calories: 45
  • Sodium: 50mg
  • Total Carbohydrates: 10g
  • Protein: 1g
  • Calcium: 2%
  • Potassium: 2%
Nutrition Software Used: ESHA Food Processor
festive fruit bark
Photo provided by Cami Wells

Festive Fruit Bark

Yield: 16 servings
Ingredients:
  • 1 (32 ounce) container vanilla Greek yogurt
  • 2 cups frozen strawberries (no added sugar), sliced
  • 2 cups frozen blackberries or blueberries
  • 4 Tablespoons strawberry jelly
  • 4 Tablespoons blackberry jelly

Directions:

  1. Wash hands with soap and water.
  2. Line a 10 x 15 x 1-inch cookie sheet with parchment paper. Spread the yogurt on top of the paper. Place strawberries and blackberries on the yogurt.
  3. Drizzle with the strawberry and blackberry jellies. Tap on the counter slightly to help the fruit settle in the yogurt. Freeze for 4 hours. Take the bark out and cut or break into pieces.
  4. Store this treat in a zip-close bag in the freezer. Pull it out to enjoy a healthy, frosty snack. You may want to let it thaw 5-10 minutes before eating.
Notes:

Try new combinations of fruit and jelly (note: jam may be substituted for jelly).

Nutrition Information:

  • Calories: 90
  • Sodium: 25mg
  • Total Carbohydrates: 17g
  • Fiber: 1g
  • Protein: 5g
  • Calcium: 6%
  • Potassium: 4%
Nutrition Software Used: ESHA Food Processor