Strawberry Smoothie

Makes about 2 1-cup servings

You can buy frozen strawberries or freeze your own in an airtight container. To freeze bananas, peel them and break into inch-long pieces. Pack loosely in an airtight container and freeze. Bananas will keep in the freezer for about two months; strawberries will keep for six months.

1 cup frozen strawberries
1 cup frozen banana chunks
1/2–1 cup unsweetened apple juice

Place all ingredients in a blender and process on high speed until smooth, 2 to 3 minutes, stopping blender occasionally to move unblended fruit to the center with a spatula. Serve immediately.

Per 1-cup serving: 135 calories; 0.4 g fat; 0.1 g saturated fat; 2.9% calories from fat; 0 mg cholesterol; 1.3 g protein; 34.5 g carbohydrate; 20.3 g sugar; 4.3 g fiber; 5 mg sodium; 26 mg calcium; 1.3 mg iron; 52.6 mg vitamin C; 49 mcg beta-carotene; 0.4 mg vitamin E

Recipe from Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.

Quickie Quesadillas

Makes 8 servings

These quesadillas are a truly happy marriage between cultures: Middle Eastern red pepper hummus served with Mexican corn tortillas and garnished with salsa makes an absolutely delicious meal or snack.

1 15-ounce can garbanzo beans, drained
1/2 cup water-packed roasted red peppers
3 teaspoons lemon juice
1 tablespoon tahini (sesame seed butter)
1 garlic clove, peeled
1/4 teaspoon ground cumin
8 corn tortillas
1/2 cup chopped green onions
1/2 cup chopped tomatoes
1/2–1 cup salsa

Pumpkin Soup

Makes about 8 1-cup servings

This sweet and creamy soup has just a hint of spiciness. It can also be made with puréed winter squash, yams, or sweet potatoes in place of the pumpkin.

1 tablespoon olive oil
1 onion, chopped
2 garlic cloves, minced
1/2 teaspoon mustard seeds
1/2 teaspoon turmeric
1/2 teaspoon ground cumin
1/4 teaspoon cinnamon
3/4 teaspoon salt
1/2 teaspoon ground ginger
2 cups water or Vegetable Broth (see recipe)
1 15-ounce can pumpkin
2 tablespoons maple syrup or other sweetener
1 tablespoon lemon juice
2 cups fortified soy- or rice milk

Garlicky Green Beans

Makes about 4 1-cup servings

These green beans have a delicious Asian flair.

1 pound fresh green beans
2 teaspoons toasted sesame oil
8 large garlic cloves, minced
2 tablespoons seasoned rice vinegar
1 tablespoon reduced-sodium soy sauce
2 tablespoons water
1/4 teaspoon black pepper

Rinse beans, remove stems, then steam until just tender,
about 10 minutes. Set aside. Heat oil in a non-stick skillet and cook garlic, stirring constantly, 1 minute. Stir in vinegar, soy sauce, water, and cooked beans. Sprinkle with black pepper and cook, stirring constantly, until very hot, about 2 minutes.