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WAKE-UP SHAKE

3/4 cup prune juice, chilled
3/4 cup 2% reduced-fat milk, chilled
1/2 cup vanilla low-fat yogurt
3/4 teaspoon vanilla extract
Dash of ground allspice
8 bite-size pitted prunes
1 ripe banana, cut into chunks

Combine all ingredients in a blender; process until smooth. Serve immediately.

3 servings (serving size: 1 cup).

CALORIES 215 (11% from fat); FAT 2.6g (sat 1.1g); PROTEIN 4.9g; CARB 45.2g; FIBER 1.9g; CHOL 7mg; IRON 1.5mg; SODIUM 71mg; CALC 161mg.

LEMON-POPPY SEED MUFFINS

To save time in the morning, you can prepare the flour mixture in a large bowl the night before, then leave it covered on the counter.

2 cups all-purpose flour
2 tablespoons powdered sugar
1 1/2 tablespoons grated lemon rind
1 tablespoon poppy seeds
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
3/4 cup low-fat buttermilk
1/2 cup honey
3 tablespoons butter, melted
1 large egg, lightly beaten
Cooking spray
2 tablespoons powdered sugar
2 tablespoons honey
2 teaspoons fresh lemon juice

Preheat oven to 375°F.

Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour and next 6 ingredients (flour through salt) in a large bowl, and make a well in center of mixture. Combine buttermilk, 1/2 cup honey, butter, and egg; stir well with a whisk. Add to flour mixture, stirring just until moist.

Spoon the batter into 12 muffin cups coated with cooking spray. Bake at 375°F for 19 minutes or until muffins spring back when touched lightly in center.

Combine 2 tablespoons powdered sugar, 2 tablespoons honey, and lemon juice in a small bowl. Brush glaze over tops of muffins. Place on a wire rack.

1 dozen (serving size: 1 muffin).

CALORIES 184 (21% from fat); FAT 4.2g (sat 2.2g); PROTEIN 3.5g; CARB 34.3g; FIBER 0.6g; CHOL 26mg; IRON 1.3mg; SODIUM 227mg; CALC 83mg.

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