I love smoothies, and I’m always looking for new and different recipes. This Banana Bread Smoothie with Fiber One™ Original Cereal is the perfect fiber-filled way to enjoy the flavor of banana bread without baking!
Fiber is one of those nutrients Americans struggle with. And by struggle with, I mean they don’t get enough on a regular basis. According to the Mayo Clinic, eating adequate fiber as part of a balanced diet is linked to a reduced risk of dying from cardiovascular disease and all types of cancer. Plus, fiber keeps you regular and promotes gut health. I don’t know about you, but that sounds good to me!
You may need more fiber, but there’s no need to turn to chalky supplements to get it. Take advantage of real food, such as Fiber One™ Original Cereal, to make easy and delicious recipes that help you include fiber without giving it a second thought.
If you’ve never added cereal to a smoothie, give it a try. This Banana Bread Smoothie has just enough cereal to amp up the flavor, and it supplies more than 40% of the Daily Value for fiber! It also provides a serving of fruit and a serving of dairy, all for under 300 calories.
It’s January, so you’ve probably given up dessert and other foods you adore in the name of healthy eating, but skipping your favorites can backfire, causing you to ditch your efforts. What good can come of dessert? Plenty, when there’s yogurt, fruit, and fiber involved! That’s why I love these Raspberry Yogurt Fiber One™ Cereal Cups for a sweet ending to a meal.
Confession time: I love dessert! I indulge my sweet tooth every day, but not with just any candy, cookie, or cake. I prefer desserts with benefits, including fiber.
According to the 2020 Dietary Guidelines for Americans, we struggle to include enough fiber. When you think of dessert, fiber doesn’t usually come to mind, but high-fiber desserts can help satisfy fiber requirements. The Daily Value – the recommended daily amount – for fiber is 28 grams. One Raspberry Yogurt Fiber One™ Cereal Cups contains 13 grams of fiber!
You can make these yogurt cups with any fresh or frozen berry you like. They are are delicious for a weeknight dessert, and pretty enough to serve to guests. Make the cereal cups ahead of time and add the filling when you’re ready to serve.
Foods like Fiber One™ Original Cereal make it easier to get the fiber you need, and recipes that include the cereal, including my Greek Turkey Burgers with Tzatziki Sauce, make it delicious.
How do you “flaunt your fiber?” Let me know in the comments!
Say yes to dessert with this delicious, fiber-packed cereal cups!
Prep Time20 minutesmins
Cook Time10 minutesmins
Course: Dessert
Cuisine: American
Keyword: fiber, Greekyogurt, raspberry
Servings: 5
Calories: 287kcal
Ingredients
2cupsFiber One TM Original cereal
8 Tablespoonsbutter
1/4cupgranulated sugar
1cupfresh or frozen strawberries, or fruit of your choice
3/4cup plain non-fat Greek yogurt
Instructions
Preheat oven to 375˚F. Coat a 6-cup standard muffin tin with cooking spray.
Add cereal to a food processor and process until it is the consistency of fine crumbs, about 1 to 2 minutes.
Transfer cereal to a medium mixing bowl.
Melt butter in microwave in a microwave-safe dish.
Add melted butter and sugar to the mixing bowl. Stir until well-combined.
Add a heaping ¼ cup of the cereal mixture to five of the muffin cups. Press evenly on the sides and bottom to form a cup.
Bake for 8 to 10 minutes or until set. Remove from the oven and cool on a wire rack for 30 minutes.
To make the filling, blend the raspberries and yogurt in a food processor until smooth, about 45 seconds. Transfer to a small bowl, cover, and refrigerate until ready to use.
Remove the cereal cups by inverting the pan on a flat surface and tapping on the bottom of each of the muffin cups so they pop out in one piece.
To serve, fill each cereal cup to the brim with the fruit mixture. Garnish with sprigs of mint, if desired.
You’ve probably seen the news about a possible shortage of meat, and higher meat prices, but even if you can’t buy all the beef you’d like, you can still enjoy juicy, delicious meat burgers. Beef and mushroom burgers are better for you and are a great way to stretch the meat you have on hand.
Why mushrooms are good for you, your food budget, and the planet
Mushrooms are tan or white, and are often disregarded for their lack of deep color, which is taken to mean that they’re not worth much nutritionally. Wrong!
Mushrooms supply B vitamins, selenium and other protective compounds, and when producers expose them to ultraviolet rays, mushrooms are an excellent source of vitamin D. In fact, mushrooms are the only source of vitamin D found in the produce aisle.
Here are some facts you probably didn’t know about mushrooms’ sustainability: it’s possible to grow up to one million pounds of mushrooms on a single acre of land, and producing a pound of mushrooms requires less than two gallons of water. That’s good news for the environment.
How to use less meat and not miss it
Mushrooms have a meaty texture and a savory taste called umami which pairs well with meat. I also use mushrooms to replace meat in marinara sauce and pizza, too.
Substituting mushrooms for some meat, no matter what type, increases vegetable intake, which is always a good idea. It addition, combining mushrooms and meat naturally decreases the calories, fat, saturated fat, and cholesterol in a typical beef burger.
Mushrooms provide a savory taste and meaty texture.
How to make beef and mushroom burgers
In my beef and mushroom burger recipe, each burger uses just two ounces of lean beef. I serve the burgers on whole wheat hamburger buns, along with a large green salad topped with olive oil and pepitas (pumpkin seeds) for extra crunch and nutrition. I like to garnish my burger with a horseradish/mayonnaise mixture, sliced tomato, and lettuce.
Processing cooked mushrooms makes for a consistency that’s closer to ground beef.
12 ouncesbaby bella mushrooms or white button mushrooms
2teaspoonsolive oil
8ounces93% lean ground beef
fresh ground black pepper, to taste
2largeeggs
1/2cupseaonsed breadcrumbs
2 teaspoonsdried basil
2tablespoonsWorcestershire sauce
42-ouncewhole wheat buns, toasted or grilled, if desired
Instructions
Chop mushrooms into 1/4-inch pieces.
Add oil to medium skillet over medium-high heat. Add mushrooms and cook until tender, about 5 minutes. Remove from pan, place in medium mixing bowl, and allow to cool for 5 minutes.
Place mushrooms in a food processor or blender and pulse until they take on a paste-like consistency, about 10-15 seconds.
Add the mushrooms back to the mixing bowl and add beef, black pepper, eggs, breadcrumbs, basil, and Worcestershire sauce. Combine thoroughly. Form mixture into 4 patties of equal size.
Preheat grill or grill pan to medium-high heat.
Cook burgers for 5 to 7 minutes on each side or until they reach an internal temperature of 160˚F.
To serve, place patties on buns with desired toppings
Notes
Per serving (burger and bun): 360 calories; 11 grams fat (3 grams saturated fat); 141 milligrams cholesterol; 771 milligrams sodium; 40 grams carbohydrate; 5 grams fiber; 27 grams protein
This recipe for Dried Fig, Goat Cheese, and Apple Galette is a result of my intense enthusiasm for dried figs and apples. It’s versatile enough for every day and for special occasions, like the holidays.
Note: I worked with California Figs on this paid post.
Dried Fig, Goat Cheese, and Apple Galette is perfect for any meal.
Fun Facts About Figs
Clearly, I have a thing for figs, mostly because they are delicious. But I have come to appreciate figs for other reasons, too.
• Figs are flowers. Yes, you read that right. The flowers from fig trees are actually found inside the pear-shaped bloom they produce. The flowers develop into the delicious, sweet fruit.
• Figs grow best where it’s warm, dry, and sunny, so it makes sense that, in the U.S., California grows all the dried figs and 98% of the fresh figs for commercial use. The San Joaquin Valley is the perfect place to grow the sweetest, most plump figs. Yay for California!
• Figs are the only fruit to fully ripen and partially dry while they are still hanging on the trees. When they are fully dried, they can last six to eight months in air-tight containers.
• California Dried Golden Figs is the generic term for several lighter-colored varieties that all tend to have a slightly nutty and buttery flavor. Mission Figs, which are grown only in California, have a dark purple skin and a deep, earthy flavor.
Dried figs pair well with goat cheese, apples, and a buttery crust.
Why Dried Figs are Healthy
Figs are tasty, and they are good for you, too. Figs are naturally sweet and contain no added sugar. They also pack fiber to boost eating satisfaction.
Here’s something you may not know. Figs supply bone-building nutrients, including calcium, magnesium, and potassium. Plus, their negligible sodium levels and their relatively high potassium content help to keep blood pressure in check as part of a balanced eating plan.
Read this for simple ways to cut back on sugar intake.
Dried Fig, Goat Cheese, and Apple Galette
Don’t be put off by the fancy French name. “Galette” translates into “free-form pie that doesn’t have to look perfect.” That’s not entirely accurate, of course, but this is true: galettes are for people like me who hate to fuss in kitchen and want to make a dish that’s slightly out of the box. If you want to know more about the real differences between galettes, tarts, and pies, check out this article.
Dried Fig, Goat Cheese, and Apple Galette is a mixture of sweet and savory, which is a tasty combination for any holiday meal. The crust is to die for, and it’s simple to make.
The galette is a special dish that your friends and family will surely appreciate. You can make it a day ahead and gently heat in the oven at 300˚F just before serving. Here are some other ideas for make-ahead holiday dishes.
I hope you enjoy this galette as much as we do in our house!
Galettes don’t need to look perfect to taste delicious!
1/2 cup (1 stick) very cold unsalted butter, cut into 1/4-inch cubes
1/4 cupice water mixed with 1 teaspoon apple cider vinegar
10California Dried Golden Figs
2mediumbaking apples, such as Cortland
2 teaspoonslemon juice
1/4cup + 1 tablespoonsugar
3tablespoonsall-purpose flour
1/4cupfig jam
4 ouncesgoat cheese, crumbled
1 teaspoonfresh thyme
1 small or mediumegg
1 tablespoonice water
Instructions
Add 1 cup flour, cornmeal, 2 tablespoons sugar and salt to a large food processor. Pulse to blend.
Add the butter and pulse until the dough forms small crumbs about the size of peas.
Add the water/vinegar mixture and pulse until it forms larger crumbs, being careful to not overmix. The dough should not come together as a ball.
On a lightly floured surface, shape the dough into a disk. Wrap in plastic wrap and refrigerate for one hour.
Thirty minutes before removing the dough, preheat the oven to 400˚F. Line a large baking sheet with parchment paper.
In the meantime, cut the stem off of the figs and slice figs into 1/4-inch pieces.
Peel and core the apples, cut into ¼-inch slices and place in a medium mixing bowl with the lemon juice. Coat the fruit completely with the lemon juice.
In a small bowl, whisk together ¼ cup sugar and the flour. Add the sugar mixture to the apples and toss to coat.
When one hour is up, remove the dough from the refrigerator and allow it to sit on a lightly floured surface for 10 minutes. Roll the dough into a 12-inch round, which doesn’t have to be perfectly round! Carefully transfer the dough to the baking sheet.
Spread the fig jam on the dough, leaving a 2-inch border (you will be folding this part of the crust up). Sprinkle the goat cheese on top of the jam. Sprinkle the thyme on top of the cheese. Arrange the apple mixture any way you like on top of the jam, and top the apples with the sliced figs.
Pleat the dough every two inches until all sides are folded and the galette has formed.
In a small bowl, whisk the egg and water. Using a pastry brush, dab the top of the crust with the egg mixture. (Don’t use all of the mixture or the dough will get soggy.) Sprinkle the crust with 1 tablespoon of sugar.
Bake for 35 to 40 minutes or until the crust is golden brown and the fruit mixture is bubbling. Remove from oven and allow to cool for at least 30 minutes before serving.
California Figs Cookbook
If you’re like me and you can’t get enough figs, check out the latest California Figs Cookbook. It contains 62 recipes and gorgeous photos that will make your mouth water. The book makes a wonderful gift, and you can buy it at http://www.CaliforniaFigs.com.
Peach Melba Smoothie is a riff on the classic dessert.
Smoothies can be sugary, low-nutrient drinks, or healthy enough to serve as a meal or hearty snack. They can be bone-building beverages, particularly kid-friendly, or both! Smoothies supply fluid, and they can be healthier than soda and other sugary soft drinks. Smoothies run the gamut, so how do you make the best beverage?
I asked my nutritionist friends for their favorite drink recipes and they sent me these mouthwatering recipes! No two of these smoothies are the same. Explore all the links below, no matter what your goal.
Hydrating Smoothie Recipes
Every smoothie supplies fluid, but some have more than others. These picks are super refreshing, especially on hot days.
Carrot, Mandarin, and Cayenne Smoothie looks like sunshine in a glass!
Kids crave smoothies, and they love to make up their own flavor combinations. Start with these recipes, and let children and teens create their own sippers.
Think of snacks as nutritious mini-meals, not meal wreckers. These recipes supply fruit, vegetables, and protein, so you won’t have to worry if you, or your child, eats less at the next meal.
Arugula meets apple in this smoothie and it’s spectacular!
Whole wheat pasta and chickpeas provide fiber and other nutrients that support health.
Macaroni salad is a staple at summertime picnics and BBQs across America. While this perennial favorite gets gobbled up by the ton every year, I can’t say that I’m a fan of the typical recipe. Pasta salad with chickpeas and cottage cheese is a better, more satisfying twist on this American favorite.
Read: Dozens of recipes for pasta salad with all kinds of interesting ingredients.
Pasta salad can be served as a side dish with meat or fish.
Pasta Salad is Good for You
Pasta salad with chickpeas and cottage cheese isn’t only for the warmer months; it can be a healthy option year-round, too. Here’s why.
Cooked and cooled pasta (any kind) is a source of resistant starch, a type of fiber that feeds the beneficial bacteria in the gut that help prevent colon cancer and support overall health. Legumes, such as chickpeas, and cooked and cooled potatoes, also provide resistant starch. Foods rich in fiber can help prevent, and manage, prediabetes and type 2 diabetes.
Meatless Vegetarian Pasta Salad Recipe
I like a hearty pasta salad that’s more than a side dish. Here’s how I build a better pasta salad to enjoy as a meatless meal or as a side dish.
• Whole wheat pasta. Whole wheat pasta is a great way to include whole grains. I like the slightly nutty taste of whole wheat pasta, which is higher in fiber than the regular kind. I favor shapes such as rotini because the ridges hold onto the dressing.
Whole wheat pasta is brimming with manganese, a mineral you need for strong bones and cartilage, and for many other bodily functions.
• Legumes. Chickpeas, a type of legume, and pasta are a satisfying combo that you can really sink your teeth into. Legumes provide protein, and fiber, which helps to better regulate your energy levels, and they supply iron, folate, and phytonutrients, which are plant compounds that protect cells from damage.
• Cottage cheese. I like cheese in my pasta salad for the taste, as well as the protein and calcium. Using low fat cottage cheese in place of some of the feta cheese cuts down on calories and saturated fat.
Low fat cottage cheese has 11 times less saturated fat than feta cheese, but is lower in calcium.
Pasta Salad with Cottage Cheese and Chickpeas can be a side dish or a main meal.
Cook pasta until just about done (al dente). Drain well and place pasta in a large serving bowl.
Add the chickpeas, tomatoes, parsley, onion, cottage cheese, and feta cheese. Combine well.
In a small bowl, whisk together the lemon juice, olive oil, garlic, salt, and pepper. Add the dressing to the pasta mixture and toss until well combined. Serve chilled.
As a dietitian, and lover of all things sweet, this no-bake vegan bean and peanut butter treats recipe checks all the boxes for me!
Nothing says “love” like a healthy, delicious dessert.
Healthy, no-bake dessert recipe
The best thing about vegan recipes is that you don’t have to be vegan to enjoy them. (Also, you can eat the raw dough!)
No-Bake Vegan Bean and Peanut Butter Treats are perfect for everyone because they’re delicious, energizing, and heart-healthy. And, if made with certified gluten-free oats, this vegan treat is gluten-free, too.
Children can help form the dough into hearts. Or, if it’s easier for them, they can form the dough into balls and dunk them into the chocolate.
1 15-oz. can white beans or chickpeas, rinsed and drained
1/2 cupcreamy peanut butter
1/3cupmaple syrup
1 1/2tsp.pure vanilla extract
1/3cup dark chocolate chips (vegan and gluten-free, if desired)
3 Tbsp. finely chopped peanuts
Instructions
Place all the ingredients except the chocolate chips and peanuts in a food processor. Blend until the mixture is well-combined, about 3 minutes, pausing to scrape down the sides of the processor. Leave the dough in the food processor and refrigerate for 15 minutes.Place the dough on a large cutting board and press into a 9-inch square that’s about 1/2-inch thick. Use a medium heart-shaped cookie cutter to cut the dough into hearts.* Combine the remaining dough and press into a 1/2-inch thick piece. Cut dough into hearts until you have 18, and place hearts on a wire cooling rack on top of a cutting board.To decorate, melt the chocolate in the microwave or in a double boiler and drizzle on the hearts. Sprinkle with chopped peanuts and allow the chocolate to harden before eating. Refrigerate leftovers.
*Note: You can also shape the dough into 18 balls. Dip half of each ball into the melted chocolate and coat with peanuts. Place on wax paper to harden.
They’re vegan, so you can pick at the batter without worries!
Apple, cherry, and blueberry pie are satisfying and delicious, but pie can be much more than dessert. The savory type, including these whole wheat broccoli cheese hand pies, are the ultimate comfort food. They are an easy, fun dinner and leftovers make a convenient, portable lunch.
How to Make Savory Vegetarian Hand Pies
Broccoli cheese calzone is a regular on the menu in my house because it’s easy to make, takes just four ingredients, and the entire family loves it. I make the rather large calzone often and I thought it was time to give my trusted recipe a new twist.
I use short cuts whenever possible to get meals on the table fast. In this case, I opt for prepared whole wheat pizza dough. Use store-bought regular pizza dough (made with white flour) if you prefer, or make your own dough with this recipe.
I typically use fresh broccoli in this recipe, but frozen, thawed, and well-drained broccoli works, too. To save time, you can also choose pre-shredded cheddar cheese or a block of cheese cut into thin slices, or a combination.
These hand pies are messy, so no need to be super neat about the filling!
Pair the hand pies with fruit and milk for an easy, delicious meal.
Don’t worry about the cheese. Use whatever type you have on hand.
Get your kids involved in assembling the hand pies. They’re fun to make!
Whole Wheat Broccoli Cheese Hand Pies are cute, a bit messy, and delicious!
16 ounces sharp cheddar cheese, shredded or sliced thin
3teaspoons olive oil
Instructions
Heat the oven to 400˚F.
Line a large baking sheet with parchment paper.
On a lightly floured surface, roll the dough out to 1/4-inch thickness.
Cut into 8, 7-inch circles. (I use an inverted bowl to do this.) You may need to gather up the dough and roll it out again to make eight circles.
Place half the cheese on the rounds to within a half inch of the edge of each piece of dough. (The cheese forms a barrier between the dough and the broccoli to keep the hand pie from getting soggy.)
Place about a cup of broccoli on top of the cheese and top with remaining cheese.
Fold the dough in half over the broccoli and cheese filling, and seal the edges with the tines of a fork.
Gently transfer the hand pies on to the baking sheet and brush with olive oil.
Bake for 15 to 20 minutes or until golden brown. Allow to cool for 5 to 10 minutes before eating.
Fast food green drinks are fun to sip, especially around St. Patrick’s day, but they are usually overly sweet and low on nutrition. If you’re looking for a healthier beverage, this no added sugar shamrock shake is for you.
This delicious drink supplies one and a half servings of fruits and vegetables, nine grams of fiber, calcium, heart-healthy fat, and much more, and it gets some of its vibrant color from matcha.
What is matcha?
Matcha is ground green tea that’s typically used to make a hot beverage. As a powder, matcha is potent and a little goes a long way in terms of flavor and color.
Does matcha have health benefits?
Matcha and other green tea contains antioxidants that may fight cancer. Drinking green tea on a regular basis is linked to lower blood pressure and lower levels of LDL, or bad, cholesterol in the blood.
However, there’s not much research on matcha itself. Even though matcha is a type of green tea, experts aren’t sure that it has the same effects as other green tea on health.
Does matcha have caffeine?
Matcha contains caffeine, but relatively low levels. As a result, this no added sugar shamrock shake provides a gentle energy lift, rather than a jolt.
I use McCormick Gourmet Organic Matcha Green Tea with Ginger Seasonings*. It supplies about 4 milligrams of caffeine per serving, which is the same amount of caffeine as 12 ounces of decaffeinated coffee.
When you make the smoothie with regular matcha, the caffeine content is about 50 milligrams, which is still far less than coffee. For example, 16 ounces of Starbucks coffee has 330 milligrams caffeine.
I hope you enjoy this better-for-you drink that you can make with a soy beverage so that it’s vegan, or with dairy milk. It’s your choice!
Eating a more plant-based diet doesn’t mean ditching dessert. Indulge in this Creamy Chocolate Peanut Butter “Ice Cream.” It’s satisfying, heart-healthy, vegan, and it’s even gluten-free!
Frozen bananas and peanut butter make this “ice cream” vegan, gluten-free, and delicious!
Is Ice Cream Bad for You?
I’m not a big believer in “good and bad foods” because it takes away from the importance of an overall healthy eating pattern. Healthy eating patterns can include all types of foods.
I didn’t set out to make this ice cream vegan or gluten-free; it just happened that way! I just looking for a dessert that would satisfy me as much as real ice cream. While ice cream has more fat and added sugar than this homemade creamy chocolate peanut butter concoction, I still eat it. Choosing this vegan alternative provides a delicious way to include more plant foods.
How to Make Healthy Chocolate Peanut Butter Vegan Nice Cream
Bananas are the silent ingredient in this healthy frozen delight, and they make it unnecessary to add dairy products and sugary sweeteners. The ripest bananas are the sweetest and make the creamiest “nice cream.”
Bananas also offer fiber and potassium, and are responsible for the smooth, rich texture of this creamy chocolate peanut butter treat. One portion of “nice cream” also supplies a serving of fruit.
I keep chunks of frozen banana in the freezer to use on a moment’s notice. You can also freeze chopped bananas for at least two hours before making this, or other recipes, such as smoothies. You can also buy bags of sliced, frozen bananas to have on hand.
Keep frozen bananas on hand to make “ice cream” fast.
The Health Benefits of Cocoa Powder
You’ve probably heard that dark chocolate is good for you. Milk and dark chocolate are a mixture of ingredients, including sugar, and cocoa butter, the fat that is removed from cocoa beans during processing. Cocoa powder is the dried solids that result from that processing and it is ground up, packaged, and found in grocery stores.
Unsweetened cocoa powder contains flavonoids, which are plant-based compounds. An eating plan rich in flavonoids is linked to less inflammation in the body, proper blood flow, and reducing blood pressure. Cocoa powder that is not “Dutch-process” is richer in flavonoids.
I use unsweetened cocoa powder in my “ice cream” because it delivers deep chocolate flavor without any added sugar. You can also add cocoa powder to savory dishes, such as chili, to amp up flavor and nutrition.
Cocoa powder provides intense chocolate flavor without the fat.
Why Peanut Butter is Good For You
“Is peanut butter bad for you?” is a question that I get a lot. My answer: only if you are allergic to peanuts!
Peanut butter is a source of several nutrients, including protein, heart-healthy fats, and potassium. Just two tablespoons of peanut butter provides an excellent source of manganese (not to be confused with magnesium!). Manganese is a mineral that your body needs to make energy, protect cells from damage, and support a healthy immune system, among other functions.
Natural peanut butter is often free of added sugar. If you’re want to limit sugar, check the package to be sure the peanut butter doesn’t contain added sugars. Learn how to make homemade peanut butter with no added sugar from Sally Kuzemchak over at Real Mom Nutrition. (Hint: It’s easy!)
Hi, I'm a registered dietitian, writer, recipe developer, and mother of three who specializes in food and nutrition communications and believes in progress, not perfection. If you're interested in easier ways to live a healthier life, you're in the right place. Welcome!