Get-up-and-rush-to-school mornings

Peanut butter-banana milk shake

1 1/4 cups milk
2 tbsp. peanut butter
1/2 cup Quaker Oats (quick or old fashioned, uncooked)
1 tsp. honey
1 large rip banana, cut into chunks
1/4 tsp. vanilla
3 ice cubes

Combine milk, oats, banana, peanut butter, honey and vanilla in blender container. Cover; blend 1 minute on medium speed or until smooth and creamy. Add ice cubes; cover. Blend 1 minutes on high speed or until frothy.

Makes 2 servings
Exchanges: 3 carbohydrates; 1 medium-fat meat; 2 fats

From "Hurry, Let's Eat!"; The Quaker Oats Co.

1/2 cup banana
1/2 cup plain "no fat" yogurt
1/4 cup wheat germ (regular)
1 packet sugar substitute
1 cup frozen strawberries
1/2 cup 2-percent milk

Combine the sliced banana, milk, yogurt and wheat germ in a blender or a food processor. Blend until smooth. Add the frozen strawberries and blend until frothy, about 1 minute. Sweeten with sugar substitute if desired. Serve immediately.

Makes 2 servings
Exchanges: 1 fruit; 1 low-fat milk

Kid's Choice Cookbook by Colleen Bartley and John Pateman

Snack-a-li-cious!

Black Bean Dip

1, 14-ounce can of black beans
1 tbsp. fresh lime juice
1/4 cup Ślight' mayonnaise
1/2 tsp. ground cumin
1 tsp. chili powde
1/4 cup diced red pepper
1 tbsp. diced jalapeno pepper
1 tbsp. chopped fresh cilantro (optional)

1) Combine the black beans, lime juice, mayonnaise, cumin and chili powder in a food processor and blend until chunky smooth.

2) Add the peppers and chopped cilantro, process until mixed but still a bit chunky.

3) Serve with pita chips (below) or fresh vegetables.

Makes 10 servings
Serving size: 2 tbsp.
Exchanges 1/2 carbohydrate; 1/2 fat serving

Kid's Choice Cookbook by Colleen Bartley and John Pateman

Pita chips

Preheat oven to 350 degrees. Cut 4 to 6-inch pitas in half to make 8 circles. Combine 1 tbsp. olive oil and 1 tsp. minced garlic in a small bowl and brush it on the outside surface of each pita round. Cut each round into four wedges. Arrange the wedges in a single layer on a baking sheet. Bake for 8 to 10 minutes, until golden.

Makes 8 servings.
Serving size: 4 chips
Exchanges:1 carbohydrate serving or starch exchange

Kid's Choice Cookbook by Colleen Bartley and John Pateman

Sweet treats

Strawberry mousse pie

2/3 cup boiling water
1 package "no sugar added" strawberry gelatin>
1/2 cup cold water
Ice cubes
2 cups light, whipped topping
1/2 cup low-fat plain yogurt
1 graham wafer crust
1 cup sliced strawberries

Pour the gelatin powder into a medium-sized mixing bowl. Stir in the boiling water. Stir for 2 minutes until all the gelatin is dissolved. Mix together the cold water and enough ice to make 1 cup. Stir into the gelatin until it is slightly thickened and the ice melted. Stir in 1 1/2 cups whipped topping Whip and the yogurt, mix until smooth. Fold in 1/2 cup sliced strawberries. Refrigerate for 10 minutes or until mixture begins to set. Spoon into the graham wafer piecrust. Refrigerate for 4 hours or until firm. Garnish with the remaining 1/2 cup sliced fresh strawberries and 1/2 cup whipped topping.

Makes 8 servings
Exchanges: 1 starch; 1/2 fruit; 1 fat

Kid's Choice Cookbook by Colleen Bartley and John Pateman

1 package angel food cake mix
3 cups whipped topping, light
1 1/2 cups 2-percent milk
1 package (10 g) "no sugar added" chocolate pudding mix
2 tbsp. unsweetened cocoa powder

Bake the angel food cake following the instructions on the package. Let it cool on a wire rack, inverted and in the pan. When the cake is completely cool, remove it from the pan and slice a 1- inch layer off the top of the cake. Gently hollow out a trench in the cake 1 1/2 inch wide and 2 inches deep. Cut the cake from out of the trench into small pieces. Beat the milk and the pudding mix together in a large mixing bowl for 2 minutes. Stir 1 cup of the whipped topping and the reserved cake pieces into the pudding. Fill the trench with the pudding mixture and replace the top of the cake. Sift the cocoa into the remaining whipped topping and stir gently until it is smooth. Frost the cake with the chocolate whipped topping and chill until it is set (at least 4 hours or overnight).

Makes 12 servings
Exchanges: 2 1/2 starch; 1 fat

Kid's Choice Cookbook by Colleen Bartley and John Pateman

2 cups vanilla frozen yogurt
1/4 cup whipped topping, light
2 cups fresh fruit (pineapple, kiwi strawberries, blueberries, oranges)

Prepare the fresh fruit by chopping it into small chunks. In dessert dishes, (or parfait glasses) layer 1/4 cup of frozen yogurt and 1/4 cup of diced fruit; repeat layers. Top with 1 tablespoon of whipped topping.

Makes 4 servings
Exchanges:1 1/2 starch; 1 fruit; 1 fat

Kid's Choice Cookbook by Colleen Bartley and John Pateman

Mexican scrambled eggs

3 large eggs
3 egg whites
2 tablespoons 2-percent milk
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 cup grated "light" cheddar cheese
1/4 cup chopped green onions
1/4 cup chopped red or green peppers
4, 8-inch flour tortillas

Optional Toppings: salsa and "no fat" sour cream

In a bowl, whisk the eggs and egg whites with the milk, salt and pepper. Stir in the grated cheese, chopped green onions and peppers. Wrap the tortillas in foil and warm in a 350-degree oven for 5 minutes. Spray a skillet lightly with egetable oil spray and preheat to medium heat. Pour in the egg mixture. Stir gently with a spatula and as the egg begins to set, lift the cooked portions and allow the uncooked portions to flow underneath until completely set. Spoon the eggs into the center of the warm tortillas. Fold over and serve with salsa and "no fat" sour cream.

Makes 4 servings
Exchanges: 1 starch; 1 medium-fat meat; 1 fat

Kid's Choice Cookbook by Colleen Bartley and John Pateman

4 slices of whole wheat bread
1 tbsp. soft "diet" margarine
1 cup grated cheese ("light" cheddar or Swiss)
1/2 cup diced ham
3 large eggs
1 cup 2-percent milk
1/2 cup teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon Dijon mustard

Preheat the oven to 350 degrees. Cut the crusts off three slices of bread and spread both sides with margarine. Cut them into triangles and stand them up around the edges of an 8-inch square baking dish. Cut leftover crusts and remaining slice of bread into _ inch cubes and spread them on the bottom of the baking dish. Mix the grated cheese and ham together and sprinkle over the bread cubes. Beat the eggs, milk, mustard, salt, and pepper together; pour the mixture over the cheese and ham. Bake at 350 degrees for 35 to 40 minutes, or until the eggs are set and the top is golden.

Makes 4 servings
Exchanges: 1 starch; 2 _ medium-fat meat

Kid's Choice Cookbook by Colleen Bartley and John Pateman

1/3 cup quick rolled oats
2 cups water
2 cups Aunt Jemima Complete Buttermilk Pancake Mix
1/2-cup grated apple (medium size)
3 packets sugar substitute
1/2 tsp. cinnamon

Combined the rolled oats and the water in a medium-sized mixing bowl and let stand for 5 minutes. Spray a large skillet or griddle with vegetable oil spray and preheat to medium-hot. Add the pancake mix, grated apple, sugar substitute, and cinnamon to the oats. Stir just until mixed (the batter will be thin). For each pancake, pour 1/4 cup of batter onto the hot skillet. Cook until the edges look crisp and bubbles begin to break on the surface. Flip and continue to cook until golden. Serve with light syrup or "apple syrup".

Apple syrup
Combine 3/4 cup unsweetened applesauce and 1/4 cup "light" syrup in a small sauce pan. Heat over low heat and serve warm. (2 tablespoons = a free food)

Makes 6 servings of 2 pancakes each
Exchanges: 3 starch

Kid's Choice Cookbook by Colleen Bartley and John Pateman