2. Apple Cheddar Quesadillas

Any sweet, crunchy apple such as Gala or Fuji works well in this recipe.

Serves 6

• 1 large or 2 small apples
• 6 whole wheat tortillas
• 1 1/2 cups sharp cheddar cheese, shredded
• 2 tablespoons butter

Thinly slice the apples into 24 1/4-inch-thick slices. Sprinkle 2 tablespoons cheese over one half of the tortilla. Place four apple slices, barely overlapping, on top of cheese. Then sprinkle 2 more tablespoons of cheese on top of the apples and fold the tortilla in half. Repeat with remaining tortillas. Heat 1 tablespoon butter in a large skillet over medium-high heat and cook three quesadillas until the cheese melts and the tortillas are golden brown on both sides, about 2 minutes per side. Repeat with the remaining butter and tortillas.

Nutrition Info

Per Serving: (143g-wt.) 400 calories (240 from fat), 27g total fat, 16g saturated fat, 2g dietary fiber, 18g protein, 24g carbohydrate, 75mg cholesterol, 580mg sodium

3. Mini Ham and Cheese Quiches

Makes 6 Pre-made pie crust 8 eggs 2/3 cup milk 1 cup shredded cheese (Goat Gouda or Cheddar) 1 cup chopped ham Preheat oven to 375°F. Using a pre-made pie crust sheet, cut out 6 circles (about 3 1/2-inch) and place in the cups of a large muffin tin. Chill crust in tin while you prepare filling. In a small bowl beat together 8 eggs, 2/3 cups milk, 1 cup shredded cheese (Goat Gouda or cheddar) and 1 cup chopped ham. Fill prepared muffin tins, season and bake 20–25 minutes until puffed and lightly brown. Let cool slightly and remove from tins. Nutrition Info Per serving (1 quiche/145g-wt.): 310 calories (180 from fat), 19g total fat, 8g saturated fat, 18g protein, 14g total carbohydrate (0g dietary fiber, 4g sugar), 270mg cholesterol, 490mg sodium 4. Instant Apple Crisp Serves 2 1 cup applesauce 1/2 cup granola pinch of cinnamon Spoon the applesauce into a bowl. Mix in the granola and cinnamon. Allow it to sit a couple minutes before eating. Nutrition Info Per Serving (155g-wt.): 200 calories (50 from fat), 6g total fat, 1g saturated fat, 4g dietary fiber, 5g protein, 35g carbohydrate (21g sugars), 0mg cholesterol, 85mg sodium 5. Blueberry Banana Smoothie Serves 2 1 ripe fresh or frozen banana, peeled and cut into 2-inch chunks 1 cup frozen or fresh blueberries 6 ounces blueberry yogurt 3/4 cup milk 1 teaspoon honey 1 tablespoon protein powder, optional 1/2 cup ice cubes, optional Ingredient Options: Combine all of the ingredients in a blender and whirl at top speed for approximately one minute or until smooth. Pour into a glass and enjoy. When making fruit smoothies, adding ice to the blender is a matter of personal choice. If you are using frozen fruit in place of fresh fruit you may elect to omit the ice.