Muscle Mix

from USDA

This granola can be made in advance and stored for later use. Use this tasty treat as a topping for yogurt, pancakes, cereal, or cottage cheese.


3/4 cup oats – regular, rolled
1/2 TB honey
1  1/4 tsp brown sugar
1 TB water
1/2 tsp vanilla extract
pinch of salt
1 TB sunflower or sesame seeds
1 TB chopped nuts (optional)
1 TB dried fruit (cranberries, raisins, apricots) chopped finely

1. Preheat oven to 275 degrees
2. Line large baking sheet with parchment paper or oil lightly.
3. Place oats in a large bowl and set aside.
4. Add nuts and seeds to the oats in the bowl.
5. Put brown sugar, honey and water in a microwave safe bowl or in a saucepan on low and heat until sugar dissolves (1 minute or less).
6. Add vanilla and salt to the melted sugar mixture. Pour over oat-nut mixture in the large bowl and stir well.
7. Spread granola mixture evenly on the prepared pan.
8. Bake 18-20 minutes.
9. Remove from oven. Sprinkle dried fruit on top while still warm. Cool before serving.

5 servings

Cranberry Granola Bars

from USDA

1/2 cup honey
2 TB + 1 tsp brown sugar
1 TB + 1 tsp of oil
1  1/2 cups oats
1  1/4 cups toasted rice cereal
1  1/4 cups dried cranberries

1. Preheat oven to 350 degrees.
2. Combine honey, brown sugar, and oil in a small saucepan. Heat over low heat until well mixed and sugar is melted.
3. Mix oats, rice cereal, and cranberries. Add honey mixture and stir until thoroughly combined.
4. Pat firmly into a 9″ x 13″ baking pan.
5. Bake for 15 minutes; press mixture firmly, once more into the bottom of the pan. Bake 5 minutes more.
6. Cool completely. Refrigerate at least one hour for easier cutting. Cut into 2″ x 2″ bars

24 servings

Apple Fritters and more…

Recipe provided by Jana Conev

Apples, peeled, cored, cut into 8 pieces
Pancake Batter
Cinnamon and sugar added to taste

Dip apple wedges in pancake batter
Fry in oil until golden brown.

Let pancake batter rest 15 minutes.
Add dill, Italian seasonings, or taco mix to the pancake batter. Dip zucchini, onion slices, eggplant, etc in batter and proceed as above.

Butternut Squash with Black Beans

Recipe from the Pennsylvania Nutrition Education Program, Pennsylvania Nutrition Education Network Website Recipes

1 butternut squash (small)
1 tsp vegetable oil
1 onion (small, chopped)
1/4 tsp garlic powder
1/4 cup red wine vinegar
1/4 cup water
2 cans black beans (16 ounces each, rinsed and drained)
1/2 tsp oregano

1. Heat the squash in the microwave on high heat for 1-2 minutes. This will soften the skin.
2. Carefully peel the squash with a vegetable peeler or small knife.
3. Cut the squash into 1/2 inch cubes.
4. Peel and chop the onion.
5. In a large pan, heat the oil. Add the onion, garlic powder, and squash.
6. Cook for 5 minutes on medium heat.
7. Add vinegar and water. Cook on low heat until the squash is tender, about 10 minutes.
8. Add the beans and oregano. Cook until the beans are heated through.

Serves 6

Nutrition Facts: Total Fat: 1g.,  Saturated Fat: 0g, Trans Fat: 0g, Cholesterol: 0mg.,  Sodium: 270 mg.,  Total Carbohydrate: 24 g.,  Dietary Fiber: 7g.,  Sugars: 3g., Protein: 6 g.

South of the Border Squash Soup

This is one of the Fruits & Veggies – More Matters® recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.
Preparation time: 45-60 minutes
 Serves: 8

Cups of Fruits and Vegetables per Serving: 1

2 tbsp margarine or butter
2 medium onions, chopped
½ cup (1 medium) carrot, chopped
2 cloves garlic, chopped
2 ½ lbs (1) butternut squash, peeled, seeded, and cubed
2 jalapeño peppers, seeded and chopped
5 cups tomato puree
Black pepper, freshly ground
Lime wedges, for serving

1. In a large saucepan, melt the margarine over medium heat.
2. Add the onions, carrot, and garlic and cook for 3 minutes.
3. Cover the pan. Reduce the heat to low and cook for 3 or 4 minutes longer, or until the vegetables are soft.
4. Stir in the butternut squash, jalapeños, chicken broth, and tomato puree.
5. Bring to a simmer, cook for 30 minutes.
6. Mash the squash to a chunky puree with a potato masher or the back of a spoon.
7. Season to taste with salt and black pepper.
8.  Ladle into bowls and pass lime wedges separately to be squeezed into each bowl of soup.

Each serving provides: An excellent source of vitamin A and vitamin C, and a good source of folate, magnesium, potassium and fiber.
Credit: Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Center for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as heath foods.

Nutritional Information per Serving: Calories: 128, Total Fat: 3.1g, Saturated Fat: 0.5g, % of Calories from Fat: 20%, Protein: 4g, Carbohydrates: 24g, Cholesterol: 3mg, Dietary Fiber: 4g, Sodium: 465mg