RECIPES — Sweet Treats

Title: Sweet Treats. Image: Fresh blueberries sitting on a white background.

[x_columnize]No-Bake Cookies

In recent years, granola has gotten a bad rap for being a high-fat, high-calorie “health” food. Although granola and muesli are excellent sources of fiber, the main nutritional information to evaluate is sugar, calories, and fat grams. Most commercial granolas are toasted and sweetened, which means added fat, sugar, and calories. The healthiest products contain 5 grams of sugar and 150 calories per serving or less. Makes approximately 32 cookies Serves: 8

Drawing of a jar of peanut butter.Ingredients

  • 1/2 cup reduced-fat smooth peanut butter
  • 1/2 cup honey
  • 1/2 cup low-fat granola
  • 1/2 cup crispy rice cereal
  • 1/2 cup raisins
  • 1/2 cup crushed graham crackers


Heat peanut butter and honey in a saucepan over low heat until creamy. Remove from heat and pour into a bowl to cool. 2 Add granola, cereal, raisins, and crushed graham crackers to the peanut butter mix and stir well. 3 Roll into tablespoon-sized balls and set on wax paper. Refrigerate at least 1 hour before serving. Per Serving (approximate) Calories: 155 Total Fat: 5 g

Make-Your-Own Cereal and On-the-Trail Mix

Cereal grains are a source of protein and contain more carbohydrates than any other food. Their unprocessed forms are also inexpensive, so cereals are a staple food throughout the world. Present the ingredients for this do-it-yourself recipe in different bowls or containers. For the cereal, give each person a bowl and allow guests to choose the items for their cereal. Serve with skim or low-fat milk. For trail mix, offer same items and brown paper bags or re-sealable plastic bags for guests to make trail mix. Shake gently to distribute ingredients.

Drawing of a banana, pealed halfway.Cereal Suggestions

  • O-shaped cereal
  • Bran, Rice, or Wheat Chex
  • Granola
  • Cracklin’ Oat Bran

Fruit Suggestions

  • Raisins or golden raisins
  • Banana chips
  • Dates • Prunes
  • Other dried fruit, such as cranberries, blueberries, apricots, pineapple, apples, and papaya

Other Suggestions

  • Almonds
  • Peanuts
  • Walnuts
  • M&M candy
  • Coconut slices
  • Chocolate chips
  • Carob chips
  • Bite-sized pretzels
  • Marshmallows
  • Calories and fat will vary depending on ingredients and serving size.

Energizing Smoothie

This tofu drink is packed with protein, calcium, vitamin C, potassium, and fiber, so it will boost your energy level any time of the day. Tofu is also a great source of soy. Isoflavones in soy may have protective effects against breast and prostate cancer. Studies on individual soy components are currently underway. Serves: 8

Drawing of a small white carton of milkIngredients

  • 1-1/2 cups sliced ripe banana (approximately 3 bananas)
  • 1-1/2 cups frozen sweetened sliced strawberries, partially thawed
  • 1-1/2 cups soft silken tofu, drained (about 3 ounces)
  • 1-1/2 cups low-fat vanilla yogurt

Directions Combine all ingredients in a blender or food processor and process until smooth. Makes approximately 5 cups. Isoflavones in soy may have protective effects against breast and prostate cancer. Studies on individual soy components are currently underway. Per Serving (approximate) Calories: 180 Total Fat: 2 g American Cancer Society


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