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Mar
25

Get Your Plate in Shape!

March is National Nutrition Month.

Check out these healthy recipes submitted by Ben Rush students.

Fruit Smoothies

Submitted by Martina Ortega

2 cups any frozen fruit (strawberries, raspberries, blueberries, etc.) 1 banana
1/2 c. orange juice
1 container yogurt, any flavor

Fruit Salad

Submitted by Aaron Kaufman

4C your favorite fruit, cut into bite-sized chunks 1/3 C lime juice
3-4 T honey
dash of ginger, optional

Combine juice, honey and ginger. Pour over fruit salad.

Almost NO Fat Banana Bread

Submitted by Aaron Kaufman

1 1/2 C flour
3/4 C sugar
1 1/4 tsp baking powder
1/2 tsp baking soda 1/2 tsp cinnamon
2 egg whites
1 C banana, mashed 1/4 C applesauce

Preheat oven to 350. Lightly grease 8″ X 4″loaf pan. In large bowl, sift together flour sugar, baking powder, baking soda and cinnamon. Add egg whites, bananas and applesauce. Stir until just combined. Pour batter into prepared pan. Bake 50-55 mins, until toothpick inserted into center comes out clean. Turn out onto wire rack and cool before slicing.

5-Grain Cranberry Bread

Submitted by The Clark Family

1 cup 5-grain rolled whole-grain cereal or old-fashioned oats 3 cups white whole wheat flour
1/3 cup packed brown sugar
1 teaspoon baking soda
1 teaspoon cream of tartar
3/4 teaspoon salt
1/4 cup cold butter or margarine, cut into small pieces 1/2 cup dried cranberries, cherries or raisins
1 egg
1 1/2 cups buttermilk

Heat oven to 375°F.

  • Grease cookie sheet
  • Reserve 1 tablespoon of cereal
  • Mix remaining cereal, flour, brown sugar, baking soda, cream of tartar and salt.
  • Cut in butter until mixture looks like coarse crumbs
  • Stir in dried cranberries
  • In small bowl, beat egg and buttermilk with whisk until well-blended
  • Reserve 1 tablespoon buttermilk mixture
  • Stir remaining buttermilk mixture into dry ingredients until mixture is moistened
  • On floured surface, knead dough 5 or 6 times
  • On cookie sheet shape dough into 7 inch round
  • Cut large X shape 1/4 inch deep, into top of dough using sharp knife
  • Brush top of dough with reserved buttermilk mixture
  • Sprinkle with reserved cereal
  • Bake for 35 to 40 minutes until top is golden brown
  • Cool 30 minutes

Oatmeal cookies

Submitted by Jane Kornich

1 egg
1/2 cup of applesauce
2 spoons of butter
1/2 cup honey
Generous 1 cup wheat flour 1/2 teaspoon baking soda 1/2 teaspoon salt
1 1/2 cups oats
1/2 cup chopped nuts

  • Preheat oven to 325 F.
  • Beat egg; add other liquid ingredients and blend thoroughly.
  • Stir dry ingredients together, making certain there are no lumps. Add to liquid mixtureand mix well; stir in oats and nuts.

Sugar-topped blackberry (or blueberry) cake

Submitted by Jonathan Kornich

12 oz cooking apples
3 tbsp lemon juice
Generous 2 cups whole-wheat flour
2 1/2 tsp baking powder
1 cup blackberries (thawed if frozen, can also use blueberries instead) 3/4 cup light brown sugar (or less if desired)
1 egg, beaten lightly
3/4 cup low fat plain yogurt
2 oz of brown sugar lumps, crushed lightly

  • Grease a 2 – lb loaf pan with a little butter or oil and line with baking parchment.
  • Core, peel, and finely dice the cooking apples. Place them in a pan with lemon juice, bring to a boil, cover, and simmer for 10 minutes. Let it cool.
  • Strain the flour and baking powder. Stir in 2/3 cup of the blackberries and the sugar. Make a well in the center of the ingredients and add the egg, yogurt, and cooled apple paste.
  • Mix until thoroughly blended. Spoon the mixture into the prepared loaf pan and level over the top with a spatula.
  • Sprinkle with the remaining blackberries, pressing them down into the cake batter and top with the crushed sugar lumps.
  • Bake in a preheated over, 375 F for 40-45 minutes, let cool in the pan.
  • Turn the cake out and peel away the baking parchment.
  • Drop by tablespoon fulls onto a greased cookie sheet. Bake for about 20 minutes. Have one for breakfast :)