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Here are six of the 50 delicious and nutritious recipes for beverages, salads, entrees, pizza, sandwiches, side dishes, quick breads, and desserts from Expect The Best. These, and all the book’s recipes, are delicious, nutritious, and easy to prepare. Enjoy!

Makes 2 servings.

Fruit supplies natural sweetness plus beneficial fiber and phytonutrients. This smoothie supplies a hefty amount of fiber.

  • 1 medium banana, peeled
  • ½ cup frozen or fresh sweet cherries, pitted
  • ¾ cup plain low-fat yogurt
  • ½ teaspoon vanilla extract
  • Sugar or artificial sweetener (optional)
  • 1 to 2 tablespoons milk

Place the banana in a blender or a food processor and process on high speed until smooth. Add the cherries, yogurt, vanilla extract, and sweetener, if desired. Process until well blended. Add milk for a thinner consistency. Pour into a tall glass and drink immediately.

Per Serving:
Calories: 182
Total fat: 2 grams
Saturated fat: 1 gram
Trans fat: 0
Cholesterol: 6 milligrams
Sodium: 65 milligrams
Carbohydrate: 38 grams
Dietary fiber: 4 grams
Protein: 6 grams
Calcium: 180 milligrams
Iron: 1 milligram

Makes about 4 servings.

If you’re short on time, use canned, drained sweet potatoes for this potassium- and calcium-packed soup.

  • 2 tablespoons trans fat–free soft spread
  • 1 medium onion, peeled and diced
  • 4 medium sweet potatoes, cooked, peeled, and chopped, or 4 cups cooked canned, drained and chopped sweet potatoes
  • 1 cup low-sodium chicken broth or stock
  • ¼ teaspoon ground ginger
  • ¼ teaspoon ground cumin
  • 2 cups 2% reduced-fat milk or fortified soy beverage

In a medium saucepan, melt the margarine over medium heat. Add the onions and sauté until translucent. Transfer the onions to a blender or a food processor. Add the sweet potatoes, chicken stock or broth, ginger, and cumin. Puree until smooth. Return the mixture to the saucepan and add the milk or soy beverage. Warm gently. Serve immediately.

Note: Don’t add the milk if you don’t plan to eat all of the soup immediately. Take what you’re going to eat of the sweet potato puree and add enough milk to achieve the desired consistency. Freeze the remaining sweet potato mixture or store it in the refrigerator for up to three days. Add milk as you use it.

Per Serving
Calories: 240
Total fat: 9 grams
Saturated fat: 4 grams
Trans fat: 0
Cholesterol: 15 milligrams
Sodium: 158 milligrams
Carbohydrate: 33 grams
Dietary fiber: 4 grams
Protein: 8 grams
Calcium: 190 milligrams
Iron: 1 milligram

Makes 2 servings.

Use whole-wheat couscous instead of white to work in more fiber, vitamins, and minerals.

  • 1 ½ cups low-sodium chicken broth or stock
  • ½ cup couscous, uncooked
  • 2 teaspoons olive oil
  • 1 small onion, peeled and sliced thin
  • 8 ounces boneless, skinless chicken breasts, cut in ½-inch cubes
  • 2 cloves garlic, peeled and diced
  • ¼ teaspoon ground cumin
  • ¼ teaspoon ground ginger
  • ¼ teaspoon ground cinnamon
  • 1 cup shredded carrots
  • ½ cup dried cranberries
  • ¼ cup slivered almonds

In a small saucepan, bring 1 cup of the broth or stock to a boil. Add the couscous. Cover, turn off the heat, and let stand for 5 minutes.

In a large skillet, heat the oil over medium-high heat. Add the onion and sauté until translucent, about 3 minutes. Add the chicken and brown. Add the remaining ½ cup of broth or stock as well as the garlic, cumin, ginger, and cinnamon. Let simmer until the meat is cooked through, 5 to 7 minutes.

Place the cooked couscous in a large serving bowl. Add the chicken mixture and stir. Add the carrots and cranberries and mix well. Garnish with the almonds just before serving.

Per Serving
Calories: 455
Total fat: 15 grams
Saturated fat: 2 grams
Trans fat: 0
Cholesterol: 0
Sodium: 98 milligrams
Carbohydrate: 68 grams
Dietary fiber: 7 grams
Protein: 14 grams
Calcium: 90 milligrams
Iron: 2 milligrams

Makes 4 servings.

This meal, ready in minutes, is a source of protein, iron, zinc, and choline.

  • 1 teaspoon canola oil
  • 4 pork chops, ¾-inch thick
  • ¼ cup Italian dressing
  • ¼ cup barbecue sauce

In a large skillet, heat oil over medium-high heat. Brown the chops for about 1 minute on each side. Add the remaining ingredients to the pan, stirring to blend. Cover and simmer for 5 to 8 minutes.

Per Serving
Calories: 180
Total fat: 7 grams
Saturated fat: 3 grams
Trans fat: 0
Cholesterol: 60 milligrams
Sodium: 430 milligrams
Carbohydrate: 3 grams
Dietary fiber: 0
Protein: 25 grams
Calcium: 11 milligrams
Iron: 1 milligram

This recipe is used with permission of the National Pork Board.

Makes 1 serving.

Eggs are a great way to work in the choline that is necessary to maximize your baby’s brain growth and development.

  • 2 large eggs
  • 2 tablespoons water
  • ¼ cup diced red bell pepper or cooked broccoli, asparagus, or mushrooms
  • 1 7-inch whole-wheat tortilla
  • Salsa (optional)

In small bowl, beat together the eggs and water. Coat a 7-inch omelet pan with nonstick cooking spray and heat over medium-high heat. When the pan is hot, pour in the egg mixture. Tilt the pan to move the egg around until it covers the pan. When no visible liquid egg remains, sprinkle the top with the vegetables. Place the tortilla on a plate. Carefully slide the egg onto the tortilla. Roll it up and add salsa, if desired.

Per Serving
Calories: 229
Total fat: 11 grams
Saturated fat: 3 grams
Trans fat: 0
Cholesterol: 423 milligrams
Sodium: 290 milligrams
Carbohydrate: 19 grams
Dietary fiber: 3 grams
Protein: 16 grams
Calcium: 60 milligrams
Iron: 3 milligrams

Makes 8 servings.

A cross between candy and cookie, these crunchy delights provide sweetness and heart-healthy fat. If you like, go nut-free with sunflower seed butter.

  • ½ cup smooth almond, peanut, soy nut, or sunflower seed butter
  • ½ cup honey
  • 1 teaspoon vanilla extract
  • ¾ cup powdered nonfat milk
  • ⅔ cup crispy rice cereal

In a large bowl, blend the almond (or other) butter, honey, and vanilla. Add the powdered milk and cereal. Mix well and form into balls.

Per Serving
Calories: 186
Total fat: 8 grams
Saturated fat: 2 gram
Trans fat: 0
Cholesterol: 2 milligrams
Sodium: 120 milligrams
Carbohydrate: 24 grams
Dietary fiber: 2 grams
Protein: 6 grams
Calcium: 40 milligrams
Iron: 1 milligram