Prep time: 5 minutes

Ingredients:

• 2 ice cubes
• 1 c. milk
• 1/3 c. cottage cheese
• 2/3 c. frozen strawberries
• 1½ tsp. sugar
• 1 tsp. vanilla extract

Utensils:

• blender (you’ll need help from your adult assistant)
• serving glass
• measuring cups and spoons

Directions:

1. Pour all of the ingredients into the blender.
2. Put the lid on the blender and blend for 45 to 60 seconds until smooth.
3. Pour your smoothie into a glass and enjoy.

Serves: 1

Serving size: 1 large glass

Nutritional analysis (per serving):
289 calories
19 g protein
2 g fat
49 g carbohydrate
3 g fiber
7 mg cholesterol
430 mg sodium
369 mg calcium
0.8 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

When making granola, some people prefer to use a recipe, where others take a more rustic approach. If you’re planning to wing it, choose your ingredients for a fresh, healthy flavor that will make you want to wake up in the morning.

Start with oats. Rolled oats (like old-fashioned oats) are the base of most types of granola. Add small amounts of other grains, such as wheat bran or ground flax seed. For a large batch of granola that will last two people about four weeks, I use 4 cups of oats.

Go Nuts. Whether your afternoon snack preference is walnuts, almonds or hazelnuts, nuts add healthy fats to your granola. Use any combination you like and chop them as finely as you wish for varying flavor and textures.

Dress your oats. Use fat to blend your granola and make your mixture cohesive. Whisk one part fat with two parts sweetener for a nice, even blend. Some granola chefs use a combination of butter and oil while others opt for oil rich in monounsaturated fat to reap those heart healthy benefits.

Bake, bake, bake. Most granola bakes at a medium-low heat, such as 300°F for 30 to 40 minutes. Toss the granola to redistribute it in the pan every ten minutes or so. Let cool for about a half hour, or until granola is crispy and dry.

Think fruit. Once the granola is cooled, toss it with your favorite dried fruit for added sweetness. I love dried apples, cherries or cranberries but hit your nearest natural foods store for a wider selection of exotic and tropical fruits like mango or papaya.

Recipes:

Crunchy Classic Granola from The Novice Chef

Homemade Granola from Diets In Review

Cranberry Pecan Granola from Simply Stardust

Almond Crunch Granola from In Good Taste