Blue Wave Smoothie

Ingredients

• 2 cups fresh or slightly thawed frozen blueberries
• 1 container (8 ounces) lowfat vanilla yogurt
• 1 can (6 ounces) unsweetened pineapple juice
• 3 tablespoons honey
• 1-½ cups ice cubes (about 16 cubes)

Instructions

1. In the container of an electric blender container, place blueberries, yogurt, milk, pineapple juice and honey
2. whirl until smooth
3. Add ice cubes, a few at a time, whirl until finely crushed
4. Serve immediately

Quick notes

Yield: 4 portions about 5 cups
Per Serving: 200 calories, 5 grams protein, 3 grams fat, 40 grams carbohydrate

Number of servings (yield): 4

Blue Banana Boats

Ingredients

• 2 fruit roll-ups, any flavor
• 4 thin, 4-inch long pretzel sticks
• 1-½ cups fresh, frozen or drained canned blueberries
• ½ cup grape juice, or juice from canned blueberries
• 2 bananas, cut in quarters
• 4 small scoops frozen yogurt or fruit sorbet
• ½ cup fruit cut in pieces, such as mandarin oranges or grapes

Instructions

1. To make “sails”: Unroll fruit rolls and cut into 4 triangles, about 3 inches on all sides
2. With a sharp knife, make 3 small cuts along one edge of each triangle
3. Thread onto pretzel sticks
4. In 4 soup or cereal bowls, divide blueberries evenly
5. Pour 2 tablespoons juice into each bowl
6. To form a “boat”: Place two banana quarters on opposite sides of bowl
7. Between the bananas, place a scoop of frozen yogurt
8. Scatter fruit over all and push a pretzel “sail” into yogurt
9. Serve immediately

Quick notes

Per portion: 254 calories; 55 g carbohydrate; 4 g total fat; 2 g saturated fat; 5 g fiber

Number of servings (yield): 4

Star-Spangled Blueberry Parfaits

Ingredients

• 1 loaf (10-¾ ounces) frozen lowfat pound cake
• ¼ cup red currant jelly or other red fruit jam
• 2 containers (6 ounces each) lowfat vanilla yogurt
• 2 cups fresh blueberries

Instructions

1. With a serrated knife, cut 14 slices, ¼-inch thick, from pound cake
2. Return remaining cake to the freezer for another use
3. Spread 7 of the slices with jelly
4. Top with plain slices
5. Trim off and discard crusts
6. With a 1-¼ inch star or other shape cookie cutter, cut a shape from four sandwiches
7. Set stars aside
8. Cut sandwich trimmings and remaining whole sandwiches into ¾-inch squares
9. Into four 8-ounce parfait or wine glasses, place half the cake squares, half the blueberries, and 1-½ containers yogurt, dividing equally
10. Top with the remaining cake squares and blueberries
11. Spoon dollops of the remaining yogurt on top of each parfait
12. Top each with a star and serve

Number of servings (yield): 4