Make your own free website on

The Dancer's Notebook

Smoothies and Drinks
Songs and Choreography
Contact Us
Fun! Fun! Fun!
Healthy Eating

Here are some awesome recipies that will keep you going. try these for breakfast or a snack before dance!

Frosty Apple Cinnamon Swirl


2 c. vanilla Rice Dream (frozen dessert) 

2/3 c. rehydrated apples *see note below

1/4 c. fresh raw pecans 

1/8 t. cinnamon powder 

2 c. water


Re-hydrate dried apples. 

Grind nuts to a fine meal, using electric seed grinder. 

Combine softened apples, nuts, spice, Rice Dream and water in your blender. 

Puree until smooth & creamy. Serves 2-4

* Re-hydrate fruit as follows: 

Fill a pint-sized jar with about one cup of dried fruit (or whatever is specified by recipe).

Fill the jar with water or juice. 

Let sit overnight. 


Cover dried fruit with near-boiling water in a mixing bowl and increase the amount an inch or two. 

Wait 15 minutes for fruit to soften.



Tropical Strawberry


1 c. frozen strawberries

1/2 cup pineapple

1/3-1/2 cup ripe papaya

1 small peach

1/2 fresh, ripe avocado

1/2 cup apple juice

1/2 + cup pine colada juice

1/4 t. coconut flavoring (opt.)

1 t. lime juice (opt.)


Peel, seed and slice pineapple, papaya, peach and avocado. 

Combine with strawberries, juices and flavoring in the blender. Puree until smooth. Serves 2 -3

Strawberry-Banana Breakfast Blast

(1 serving)

  • 1 cup orange juice
  • 3 tb nonfat dry milk powder
  • 1/2 banana; cut into pieces
  • 10 fresh strawberries; hulled
  • 3 ice cubes

In your blender, combine all ingredients. Blend until thick and frothy. To serve, pour into glasses.

Good Morning Orange Splash

(2 servings)

  • 1 6-ounce can frozen orange juice concentrate
  • 1 cup cold water
  • 1 cup milk
  • 1/3 cup sugar
  • 1 teaspoon vanilla extract
  • 10 ice cubes

Combine the first five ingredients in a blender; process at high speed. Add ice cubes, a few at a time, blending until smooth.

Power Drink

(1 serving)

  • 1 cup orange juice
  • 3/4 cup pear
  • peeled and diced
  • 1 banana -- frozen
  • 3/4 cup plain low-fat yogurt
  • 1 teaspoon vanilla extract
  • 3 tablespoons smooth peanut butter
  • 2 tablespoons wheat germ

Place all ingredients into blender and blend until smooth.