Fruit Smoothie

Prepared many times over the years. A Family Favorite. Makes a nourishing and tasty quick breakfast or a wholesome in-between-meals snack.

2 c low-fat vanilla yogurt
1 large very ripe banana cut into large pieces
1/3 lb (150 g) each fresh or fresh-frozen ripe pineapple, cantaloupe, and berries (strawberries, blueberries, cherries, or blackberries)
fruit juice to adjust thickness (apple cider or orange juice)
sugar to taste

Add the yogurt to the jar of a blender. Partly defrost each of the fruits by rinsing briefly under cold running water in a colander. Drain each fruit well and add with the banana pieces to the blender jar. Mix by hand with a spatula with the power off. Cover, blend with pulses at successively faster speeds, using the spatula to ensure thorough mixing. Finish by blending on top speed for 1 minute. The volume will increase as air is incorporated. Blend in fruit juice to adjust thickness for pouring. Taste for sweetness, blending in sugar in small amounts, aiming for a balance between sweet and tart.

Crispy Twice-Baked Pancakes Glazed in Maple Walnut Sauce

Developed December, 2013. This breakfast or brunch dish uses leftover pancakes filled with a nut butter between the cakes. This boosts the flavor and balances the carbohydrates with healthy fat and quality protein. Nut eaters live longer.

2 or 3 pancakes
1 T softened butter or low-fat margarine, divided
2 T nut butter (peanut, sunflower seeds, almond, tahini), divided
2 T maple syrup, divided
1 T ground roasted walnuts

Heat a non-stick griddle or large skillet over medium heat. When hot, add half the butter. When the foaming stops, add the pancakes. Spread the remainder of the butter on the top of the cakes. When the first side is hot and crisp, about 2 to 3 minutes, flip the cakes and crisp the second side. Remove to a plate. Add half the maple syrup and nuts to the hot griddle and return the cakes. Turn to coat. Place a cake on the plate, spread 1 tablespoon of nut butter, add another cake, and then the rest of the nut butter. Pour the remaining syrup over. Garnish with ground walnuts. Serves one.