1. More Fruits and Veggies Please!
Add carrots, broccoli, and cucumbers to your potato and pasta salad!
Wash, chop, and separate vegetables and fruit on the weekends, package in plastic bags for easy access!
Add fresh/frozen vegetables to canned soup
Top grilled chicken or fish with jarred salsa.
Use raisins, cranberries, or pineapple chunks on boring salads!
Packing a powerful punch!
Fiber
-Helps with digestion and keep you full!
Folate
-Helps form Red Blood Cells
Vitamin A
-Healthy eye and skin maintenance
Vitamin C
-Important for growth and repair of all body tissue
Potassium
-Helps maintain healthy blood pressure

2. Blueberry Muffins Replacing the Sugar: Choosing a puree:
For more information go to CDC.gov, USDA choosemyPlate, or eatright.org
Blueberry Muffins
Substituting fruit and vegetables for fat and sugar is a great way to add nutrients to your favorite snack!
Ingredients:
2 cups Whole wheat flour
2 tablespoons baking powder
1/4 cup sugar
¼ cup mashed bananas
½ stick unsalted butter, melted
½ cup chobani plain greek yogurt
1 egg, slightly beaten
3/4 cup skim milk
1 1/2 cups fresh blueberries
Directions
Preheat the oven to 350 degrees F. Grease a 12-cup muffin tin.
In separate bowls, combine the dry (Flour, baking powder, sugar) and wet (butter, egg, yogurt, milk, banana) ingredients. Combine.
Do not beat or over mix; it's okay if there are lumps in the batter. Gently fold the blueberries into the batter.
Spoon the batter into the muffin tray, filling each cup about 2/3 full. Bake for 10 minutes and remove from the oven.
Sprinkle the tops of the muffins with the granulated brown or white sugar and return the muffins to the oven to bake for an additional 10 to 15 minutes, until the tops are golden brown and a toothpick inserted into the center of a muffin comes out clean. Cool before serving.
Replacing the Sugar:
Replace half the sugar with fruit puree.
1 cup of sugar, use ½ cup of sugar and ½ cup fruit puree.
Swapping the fruit for sugar might change the texture of your treat making them flatter, softer, denser, or more sweet.
Choosing a puree:
Match the puree with your recipe.
Mild purees like applesauce, pair well with baked goods (quick breads, cakes, and brownies).
Stronger flavors (banana, prune, or pumpkin) work well with complementary flavors: banana or pumpkin with baked goods with cinnamon, nutmeg or other spices!
KSC DI Carly and Laura ‘12-’13