Oatmeal is a great breakfast food. It is quick to make and very healthy. It has the potential to lower your cholesterol, maintain your weight, and they contain various vitamins, minerals and antioxidants. So, let’s start with the breakfast department. We will use oatmeal as our first base ingredient.

1.  Make 1 cup of oatmeal. Add a tablespoon of honey, two tablespoon of wheat germ, and a tablespoon of almonds, walnuts and raisons. This is not only a quick and delicious meal, but it is also very healthy. The honey acts as a natural sweetener, rather than sugar. Wheat germ is the most vitamin- and mineral-rich part of the wheat kernel. Two tablespoons of it contains 4 grams of protein, 2 grams of fiber, no cholesterol and only 60 calories! The almonds and walnuts contain calcium and magnesium, essentials for having strong bones. They also contain vitamin E. The raisons also act as a sweetener. This breakfast is full of protein, which will fill you up and keep you full for a sufficient amount of time.

2.   The second oatmeal recipe is very similar. Make 1 cup of oatmeal and add the honey, as a natural sweetener. Chop up berries, like strawberries, blueberries, raspberries and blackberries. They are extremely high in antioxidants and are proven to help protect your brain and strengthen your eyes. Some people like to add 2 tablespoons of wheat germ to add protein and a crunchy texture.


3.   You can also make a simple fruit salad. Chop up some bananas, strawberries and apples. Add some blueberries and maybe a few grapes. Sprinkle on some chopped almonds, walnuts, and raison. To top it all off, drizzle on some honey and now you have a delicious and healthy breakfast.


If you do not have oatmeal at the ready, or you’re tired of making it everyday, you can substitute it with yogurt. This is a dairy product that is low in calories, high in protein and potassium, and contains many vitamins and minerals. Yogurt also helps to boost your immunity.


 When people try to lose weight, they usually cut cheese out of their diet, but cheese actually has less fat than you think. It is a dairy product that is really high in protein, calcium and Vitamin A and B. it also makes your teeth stronger, due to the calcium.


1.   Cut yourself some low-fat cheese, crackers and some grapes you have a wonderful meal to go. If you don’t have crackers, eat your cheese with some fruit, or strips of pepperoni.

Fruit is obviously good for you as well; however, many people lack their 5 daily servings. Here are a few recipes.

2.  Banana split! Trust me, it can be healthy. Slice your banana down the middle long ways, but do not cut it all the way through. Make it look like a boat. Take a spoon full of peanut butter and spread it in the middle. Next, sprinkle it with nuts, raison, and berries. If you want, sneak in a dollop of whipped cream. Trust me, it is delicious and will keep you filled until dinnertime.

3.  Next up, we have smoothies! Kids and even us adults go crazy over these! Begin with ¾ cup of nonfat vanilla yogurt and a banana as your base. Then throw in ½ cup of frozen (or room temperature) strawberries, blueberries and cherries. If you used room temperature ingredients, I suggest throwing in 3 or 4 ice cubes as well. This is just a basic recipe. Some people like to use the yogurt and banana as their base and experiment with orange juice, peaches and blueberries. Whatever you choose, it will be full of fruit and fiber. A great snack to keep you going for a few hours, and a great way to fit in 2 or 3 servings of fruit!



Desserts are the hardest things to keep healthy yet delicious. Most people assume that there will be cake and chocolate. Here are some ideas to get you away from all the sweets, yet, still staying sweet.


1. Slice your favorite apple (works best with granny smith apples) into bite size cubes. Place them in a large bowl and sprinkle a tablespoon of cinnamon on top. (1 tablespoon per apple). You can even drizzle a bit of honey on top. Let that sit for at least a half hour to release the juices. When you’re getting ready to serve it, pull out some fat-free or low-fat vanilla ice cream. Trust me, it is sometimes better than cake!

Don’t underestimate the power of frozen yogurt. It contains many vitamins and minerals like calcium, magnesium, potassium, phosphorus, selenium and zinc. These help strengthen your bones and give you a serving of dairy.

2. Ever had frozen yogurt? Tastes just like ice cream! There are a few things you can do here. Buy your favorite flavors of yogurt from the grocery store. Banana cream pie, strawberry, blueberry; what ever you please! Then, without opening your yogurt, put a Popsicle stick through the seal. (You may have to poke it with a knife first). Pop it in the freezer for an hour and let it defrost for 10 minutes. Take of the seal and you have yourself a frozen yogurt pop! You could also just freeze the yogurt and have frozen yogurt.

3. This recipe is probably the only one that will require a bit more work.


  • 32 oz (4 cups) Plain Yogurt (Greek Yogurt works best)
  • 5 tablespoons honey
  • 16 oz (2 Cups) of a frozen fruit (Peaches, Strawberries, Mango, etc…)
  • 1 teaspoon vanilla extract OR 1 teaspoon cinnamon


  • Mix the yogurt, honey, fruit and vanilla/cinnamon in a blender or food processor at high speed until it is completely blended.
  • Place the yogurt into a container and place it in the freezer.
  • Every 20 minutes, mix your yogurt with a soon for 30 seconds before putting it back in the freezer.
  • In another 2-3 hours, you will have yourself some delicious frozen yogurt!