Chocolate Chip Zucchini Muffins

Serving Size: 1 muffin | Serves: 12


  • 2 cups whole wheat four
  • 2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 2 teaspoons cinnamon
  • 1/2 cup unsweetened applesauce
  • 1/4 cup oil (canola, olive, or vegetable)
  • 1/4 cup nonfat milk
  • 1 banana, mashed
  • 1/4 cup brown sugar
  • 1 cup zucchini (washed and shredded; about 1/2 large unpeeled zucchini)
  • 1/4 cup chocolate chips


  1. Preheat oven to 350°F. Lightly grease a muffin tin.
  2. Whisk together four, baking powder, baking soda, and cinnamon in a large mixing bowl.
  3. Whisk together applesauce, oil, milk, banana, and brown sugar in a separate bowl.
  4. Add wet ingredients to dry ingredients. Stir until just moistened.
  5. Stir in the zucchini and chocolate chips.
  6. Divide the mixture between 12 muffin cups. Bake until a tester (knife or toothpick) comes out clean (about 18 minutes).

Nutrition information per serving:

160 calories, 6g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 140mg sodium, 26g total carbohydrate, 3g fiber, 9g sugar, 3g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate. edu

Frozen Fruit Cups

frozen fruit cup

Serving Size: 1/2 cup
Serves: 6


  • 2 cups fresh strawberries, sliced
  • 2 teaspoons sugar
  • 1 medium to large banana, sliced
  • 2 kiwi, sliced


  1. Mix strawberries with sugar in a bowl. Let mixture sit 20–30 minutes while strawberries make juice.
  2. Add banana and kiwi to strawberries.
  3. Scoop 1/2 cup of the mixture into each of six muffin cups lined with paper liners.
  4. Freeze. Remove from freezer about 20–30 minutes before serving.

Nutrition information per serving: 50 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 0mg sodium, 13g total carbohydrate, 2g fiber, 8g sugar, 1g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. Visit the website for more recipes, information, and videos.

Breakfast Splits

Breakfast SplitsCelebrate National Banana Split Day on August 25!

Serves: 1 adult or 2 servings for small children

Cost per serving: $1.03

1 small banana
1⁄2 cup low-fat yogurt
1⁄4 cup granola or flake-style cereal
1⁄2 cup sliced or chopped fresh fruit (kiwi, orange, apple)


  1. Cut banana in half lengthwise; place in shallow bowl.
  2. Top with yogurt, cereal, and fruit

Nutrient information per serving
357 calories, 3.4 g total fat (1.3 g saturated fat), 4.9 mg cholesterol, 77.1 g total carbohydrate (6.3 g dietary fiber, 48.7 g sugar), 9.4 g protein

Check out the Spend Smart. Eat Smart Website for ideas on how to feed a healthy family.

Subscribe to Words on Wellness

Enter your email address:

Delivered by FeedBurner