Blueberry-Banana Smoothie 

Place all ingredients in a blender and puree.  This can be made in advance and frozen into single-serving portions. 

Nutrition per serving: 220 calories; 0g total fat (0g saturated); 60mg sodium; 41g carbohydrates; 4g dietary fiber; 28g sugar (0g added sugar); 13g protein 

Labneh with Mediterranean Herb Oil

Wrap the yogurt in a cheesecloth and let strain over a bowl in the refrigerator overnight.

Remove the yogurt from the cheesecloth and place it in a shallow bowl. Stir in the salt and set aside. 

Heat the olive oil in a small pot on the stove over medium-low heat. Remove the oregano leaves from the woody stem and add to the oil, along with the minced garlic, sumac, and Aleppo pepper. 

Heat the spices in the oil for 5 minutes, then spoon the mixture over the labneh. 

Serve with carrots, whole wheat pita, and enjoy! 

Nutrition per serving: 100 calories; 8g fat (1.5g saturated); 170mg sodium; 3g carbohydrates; 0g dietary fiber; 2g sugar (0g added sugar); 6g protein

Peanut Butter Protein Popcorn

Melt the butter in a saucepan or microwave.

Pour butter over popcorn and gently mix to coat the popcorn.  Sprinkle half of the peanut butter powder over the popcorn and mix.  After mixing, add the rest and mix again.  Add powdered sugar and salt and mix. 

Nutrition per serving: 190 calories; 8g total fat (3.5g saturated); 390mg sodium; 25g carbohydrates; 4g dietary fiber; 8g sugar (7g added sugar); 7g protein

Apple Bran Muffins

This recipe was contributed by Dietetic Intern Emily Tew

Boil water. Add baking soda and set aside. Cream Spectrum brand shortening. Add sugar and eggs. Stir in buttermilk, salt, cinnamon, and flour until just mixed. Add cereals a little at a time along with water and baking soda from before. Dice apples and fold into batter. Don’t overmix! Bake in muffin tins 15-20 min. at 375ºF. Yields approximately 2 dozen.

Nutrition per serving: 166 calories; 5.5g total fat (2.5g saturated); 228mg sodium; 27g carbohydrates; 3g dietary fiber; 13g sugar (10g added sugar); 3g protein

Apple Berry Salsa

This recipe was contributed by Dietetic Intern Emily Tew

Chop ingredients and add together. Granny Smith apples are more tart so will balance the sweetness from the other fruit, but any apple will be delicious. Eat with regular tortilla chips or cinnamon-sugar baked tortilla chips.

Nutrition per serving: 58 calories; 2.5g total fat (0.5g saturated); 2mg sodium; 10g carbohydrates; 3g dietary fiber; 5g sugar (0g added sugar); 1g protein

Gluten-Free Peanut Butter Energy Bites

Pulse the oats and pretzels in a food processor until it is lightly crushed.

Mix all ingredients together until combined. Shape into balls. Chill in the refrigerator or freezer for 20-30 minutes.

Nutrition per serving: 100 calories; 6g total fat (3g saturated); 25 mg sodium; 9g carbohydrates; 1g dietary fiber; 3g sugar (2g added); 2g protein

Adapted from

This recipe was submitted by Dietetic Intern Hannah Erekson

Utah Peach Nice Cream

“Nice cream” is the term for puréed frozen bananas that resemble soft serve ice cream. For this version, we added peak-of-season Utah grown peaches and froze them ourselves. You can substitute peaches from the freezer section if desired, but if you do, you may need to add a small amount of maple syrup to sweeten.

In a food processor, add frozen peaches and bananas. Let sit at room temperature to thaw slightly, about 5 minutes.

Add vanilla, oatmilk, and maple syrup, if using, to food processor. Pulse until fruit starts to break into smaller pieces. Use a spatula to occasionally stir mixture. It may take up to 10 minutes to fully puree. The finished product will resemble soft serve ice cream.

Serve immediately for very soft “nice” cream. If it has started to melt too much, place in a container and freeze for 1 hour. For firmer “nice” cream, freeze for 4 hours. Once frozen, let nice cream thaw slightly to make it easier to scoop.

Nutrition per serving (not including maple syrup):  90 calories; 1g total fat (0g saturated); 5mg sodium; 21g carbohydrates; 3g dietary fiber; 14g sugar (0g added sugar); 2g protein

French Carrot Salad

In a bowl, combine mustard, lemon juice, honey, oil, salt and pepper. Add carrots, parsley, and shallots and toss well. Taste and adjust seasoning. Cover and refrigerate until ready to serve.

Pineapple Mango Coconut Popsicles

In a medium bowl, add coconut milk, almond yogurt, vanilla bean paste, and coconut shreds and whisk until well combined.

In a food processor, add fruit and pineapple juice and pulse until coarsely chopped. Add fruit to coconut milk-yogurt bowl and stir until well mixed.

Divide mixture evenly among popsicle molds. Transfer to freezer and freeze until frozen, 2-4 hours. Serve with Tajin seasoning for an extra kick.

Nutrition per serving: 70 calories; 4.5g total fat (2g saturated); 15mg sodium; 8g carbohydrates; 1g fiber, 5g sugar (1g added sugar); 1g protein

Tea-Smoked Salmon Bites

To make the brine, line a cutting board with plastic wrap on a cutting board. Place salmon on plastic wrap. Sprinkle with half of sugar and salt, turn over and sprinkle with remaining sugar and salt. Wrap tightly in plastic, removing air. Place on a plate. Refrigerate for 2 hours. Remove salmon from refrigerator, discard plastic, and pat salmon dry with paper towels.

To smoke, line a large, heavy Dutch oven with 2-foot-long sheet of heavy duty aluminum foil. Pour sugar, rice, and tea leaves in the bottom. Turn heat on high and wait until wisps of smoke appear. Place a rack over mixture. Add salmon, skin side down, cover with lid. Wrap extra foil up and around lid to seal closed. Turn heat down to low and cook salmon for 10-12 minutes.

Open foil, remove lid, and transfer salmon to a cutting board. Flake fish with a paring knife or fork.

To assemble, add slices of brie to crackers, add flakes of salmon, garnish with dill.