Quick and Easy Snacks - waupaca.extension.wisc.edu · ChooseMyPlate Table of Contents U.S....

Quick and Easy Snacks 1

Quick and Easy Snacks

ChooseMyPlate Table of Contents

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Table of ContentsFruit Yogurt Pops 3 ............................................................................................................................................... Fruit Kabobs with Yogurt Dip 5 .......................................................................................................................... Fruit Dip 7 .............................................................................................................................................................. Frozen Fruit Cups 9 .............................................................................................................................................. Breakfast Parfait 11 .............................................................................................................................................. Chili Popcorn 13 .................................................................................................................................................... Cucumber Yogurt Dip 15 ...................................................................................................................................... Springtime Cereal 17 ............................................................................................................................................ Layered Black Bean Dip 19 .................................................................................................................................. Chicken Apple Salad Sandwich 21 ...................................................................................................................... Frozen Banana Pop 23 .......................................................................................................................................... Peanut Butter and Apple Wraps 25 .................................................................................................................... Molinetes a la mexicana 27 ................................................................................................................................. Humus 29 ................................................................................................................................................................ Bocadillo de semillas de calabaza asadas 31 ................................................................................................... Black Bean Salsa 33 .............................................................................................................................................. Banana Cocoa Yogurt Pops 35 ............................................................................................................................ Strawberry Yogurt Pops 37 ................................................................................................................................. Honey Milk Balls 39 ............................................................................................................................................... Bean Enchiladas 41 ............................................................................................................................................... Anytime Pizza 43 ................................................................................................................................................... Veggie Stuffed Pita 45 ......................................................................................................................................... Peanut Butter 'n Fruit-wich 48 ............................................................................................................................ Banana Oatmeal Raisin Cookies 50 .................................................................................................................... English Muffin Veggie Pizza 52 ........................................................................................................................... Crunchy Vegetable Wraps 55 .............................................................................................................................. Turkey Pinwheel Appetizers 57 .......................................................................................................................... Kale Chips 59 ......................................................................................................................................................... Easiest Banana Ice Cream 61 ..............................................................................................................................




Fruit Yogurt Pops

Makes: 14 servings

These pops are a fun warm-weather treat that needs only two ingredients. With no cooking, cutting, or specialequipment required, kids can learn to make these by themselves.

Ingredients1 yogurt, pina colada (8 ounces)2 1/2 cup strawberries (sliced frozen, thawed)

Directions

1. Combine ingredients. Pour into 3 ounce paper cups.

2. Freeze about 30 minutes; then stick a wooden popsicle/craft stick in the center of each cup.

3. Freeze overnight until firm. To eat pops, peel off paper cups.

4. For variety, try other fruit flavored yogurts and frozen fruit or fruit juice concentrates.

Source: University of California, Cooperative Extension Fresno County, Easy and Nutritious Family Recipes




Nutrition InformationServing Size: 1 yogurt pop, 1/14 of recipe

Nutrients Amount

Calories 26

Total Fat 0 g

Saturated Fat 0 g

Cholesterol 1 mg

Sodium 9 mg

Total Carbohydrate 5 g

Dietary Fiber 1 g

Total Sugars 4 g

Added Sugars included 2 g

Protein 1 g

Vitamin D 0 mcg

Calcium 27 mg

Iron 0 mg

Potassium 74 mg

Note: only nutrients that are available will show onthis display

MyPlate Food Groups

Fruits 1/4 cups

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Fruit Kabobs with Yogurt Dip

Makes: 8 servings

Fruit kabobs make a colorful and fun snack that kids can help prepare.

Ingredients1 cup watermelon (chunks)1 cup pineapple (chunks)1 cup grapes, red seedless1 cup strawberries (stemmed)2 kiwi (peeled and cut in quarters)bamboo skewers (6 inches long)1 cup yogurt, light strawberry

Directions

1. Place fruit chunks on bamboo skewers. Place fruit kabobs on platter.

2. Place light strawberry yogurt in bowl. Serve kabobs with yogurt on the side.

Source: Food and Health Communications, Inc., Cooking Demo II




Nutrition InformationServing Size: 1/8 of recipe

Nutrients Amount

Calories 61

Total Fat 0 g

Saturated Fat 0 g

Cholesterol 1 mg

Sodium 18 mg


Dietary Fiber 2 g

Total Sugars 11 g


Protein 2 g

Vitamin D 0 mcg

Calcium 56 mg

Iron 0 mg

Potassium 230 mg


MyPlate Food Groups

Fruits 3/4 cups






Fruit Dip

Makes: 4 servingsCook Time: 15 minutes

Lime juice and orange concentrate gives this yogurt dip a tangy and sweet flavor. Serve it with your favoritefruits.

Ingredients1 cup yogurt, low-fat vanilla (8 oz)1 us fluid ounce orange juice, 100% juice, frozen concentrate (thawed)1 tablespoon lime juice1 1/2 teaspoon brown sugar (1/2 tablespoon)2 apple (red, cored and sliced)1 pear (cored and sliced)1 peach (pitted and sliced)

Directions

1. In a small bowl, combine yogurt, orange juice concentrate, lime juice and brown sugar.

2. Mix well.

3. Place bowl containing dip on a large plate and surround with fruit.

Source: California Department of Health Services, Discover the Secret to Healthy LivingCalifornia 5-a-Day—For Better Health! Campaign





Nutrients Amount

Calories 135

Total Fat 1 g

Saturated Fat 1 g

Cholesterol 3 mg

Sodium 42 mg


Dietary Fiber 4 g

Total Sugars 25 g


Protein 4 g

Vitamin D 0 mcg

Calcium 117 mg

Iron 0 mg

Potassium 348 mg


MyPlate Food Groups

Fruits 1 1/6 cups

Dairy 1/4 cups






Frozen Fruit Cups

Makes: 18 servings

Use your own combination of fresh, frozen or canned fruits to create this yummy dessert or snack. It's perfect fora summer day.

Ingredients3 banana24 carton yogurt, non-fat strawberry (8 ounce)10 cup strawberries, frozen (thawed and undrained)8 cup crushed pineapple (undrained, canned)

Directions

1. Line 18 muffin-tin cups with paper baking cups.

2. Dice or mash bananas and place in a large mixing bowl.

3. Stir in remaining ingredients.

4. Spoon into muffin-tin cups and freeze at least 3 hours or until firm. Remove frozen cups and store in a plasticbag in freezer.

5. Before serving, remove paper cups and let stand 10 minutes.

Source: Kansas Family Nutrition Program, Kids a Cookin’

http://www.kidsacookin.ksu.edu/




Nutrition InformationServing Size: 1 fruit cup, 1/18 of recipe

Nutrients Amount

Calories 67

Total Fat 0 g

Saturated Fat 0 g

Cholesterol 1 mg

Sodium 23 mg


Dietary Fiber 1 g

Total Sugars 12 g


Protein 2 g

Vitamin D 0 mcg

Calcium 63 mg

Iron 0 mg

Potassium 183 mg


MyPlate Food Groups

Fruits 1/4 cups






Breakfast Parfait

Makes: 4 servings

This colorful parfait features four types of fruit: fresh, frozen, canned, and dried.

Ingredients2 cup pineapple, canned and chopped1 cup berries, frozen (thawed)1 cup yogurt, low-fat vanilla1 banana (peeled and sliced)1/3 cup raisins

Directions

1. In glasses or bowls, layer pineapple, berries, yogurt, banana, and raisins.

Source: University of Illinois, Extension Service, Recipes to Grow On

http://web.aces.uiuc.edu/wellnessways/





Nutrients Amount

Calories 209

Total Fat 1 g

Saturated Fat 1 g

Cholesterol 3 mg

Sodium 44 mg


Dietary Fiber 3 g

Total Sugars 40 g


Protein 4 g

Vitamin D 0 mcg

Calcium 133 mg

Iron 1 mg

Potassium 503 mg


MyPlate Food Groups

Fruits 1 1/4 cups

Dairy 1/4 cups






Chili Popcorn

Makes: 4 servings

Make your own savory popcorn featuring chili and garlic flavors. Popcorn is one way to add whole grains andfiber into your diet.

Ingredients4 cup popped corn1 tablespoon margarine (melted)1 teaspoon chili powderteaspoon garlic powder (dash)

Directions

1. Mix popcorn and margarine in a bowl.

2. Mix seasonings thoroughly and sprinkle over popcorn. Mix well.

3. Serve immediately and enjoy with family and friends.

Source: USDA, Food and Nutrition Service (FNS), Eat Smart. Play Hard.™

http://www.fns.usda.gov/eatsmartplayhard/collection/kids_activity.html




Nutrition InformationServing Size: 1/4 of recipe (13g)

Nutrients Amount

Calories 92

Total Fat 8 g

Saturated Fat 1 g

Cholesterol 0 mg

Sodium 167 mg


Dietary Fiber 1 g

Total Sugars 0 g


Protein 1 g

Vitamin D 0 mcg

Calcium 3 mg

Iron 0 mg

Potassium 35 mg


MyPlate Food Groups

Grains 1/3 ounces






Cucumber Yogurt Dip

Makes: 6 servings

Lemon and dill combined with low-fat yogurt make this a flavorful and healthy dip. Serve it with your favoritevegetables.

Ingredients2 cup yogurt (plain, low-fat)2 cucumber (medium, peeled, seeded, and grated)1/2 cup sour cream (non-fat)1 tablespoon lemon juice1 tablespoon dill (fresh)1 garlic clove (chopped)1 cup cherry tomatoes1 cup broccoli florets1 cup carrot (baby)

Directions

1. Peel, seed, and grate one cucumber. Slice other cucumber and set aside.

2. Mix yogurt, grated cucumber, sour cream, lemon juice, dill, and garlic in a serving bowl. Chill for 1 hour.

3. Arrange tomatoes, cucumbers, broccoli, and carrots on a colorful platter. Serve with cucumber dip.

Source: Centers for Disease Control and Prevention,More Matters Recipes

http://www.cdc.gov/nutrition/everyone/fruitsvegetables/index.html





Nutrients Amount

Calories 94

Total Fat 2 g

Saturated Fat 1 g

Cholesterol 7 mg

Sodium 109 mg


Dietary Fiber 2 g

Total Sugars 9 g


Protein 6 g

Vitamin D 0 mcg

Calcium 202 mg

Iron 0 mg

Potassium 480 mg


MyPlate Food Groups

Vegetables 1 cups

Dairy 1/2 cups






Springtime Cereal

Makes: 2 servings

This delicious cereal combines sunflower seeds, almonds, fruits and yogurt for a hearty breakfast. Try with freshstrawberries from your garden or the market when in season.

Ingredients3/4 cup wheat and barley nugget cereal1/4 cup bran cereal (100%)2 tablespoon sunflower seeds (2 teaspoons, toasted)2/3 tablespoon almonds (2 teaspoons, toasted, sliced)1 tablespoon raisins1/2 cup banana (sliced)1 cup strawberries (sliced)1 cup yogurt (raspberry or strawberry, low-fat)

Directions

1. Mix the wheat and barley nugget cereal, bran cereal, sunflower seeds, and almonds in a medium bowl.

2. Add the raisins, the bananas, and halve the strawberries.

3. Gently stir in the yogurt and divide between two bowls.

4. Scatter the remaining strawberries over the top and enjoy!

Source: US Department of Health and Human Services,A Healthier You

http://www.health.gov/dietaryguidelines/dga2005/healthieryou/html/breakfast.html





Nutrients Amount

Calories 426

Total Fat 6 g

Saturated Fat 1 g

Cholesterol 5 mg

Sodium 297 mg


Dietary Fiber 10 g

Total Sugars 42 g


Protein 13 g

Vitamin D 1 mcg

Calcium 235 mg

Iron 13 mg

Potassium 832 mg


MyPlate Food Groups

Fruits 1 cups

Grains 1 1/2 ounces

Protein Foods 1/2 ounces

Dairy 1/2 cups






Layered Black Bean Dip

Makes: 16 servings

Looking for a healthy snack for game day? This Layered Black Bean Dip is colorful, wholesome and tasty. Kids inthe kitchen can help with the mashing, mixing, and layering. Paired with veggie sticks or baked whole wheattortilla chips, this is recipe is a winner!

Ingredients1 can black beans (15 ounce, drained and rinsed)1/4 teaspoon onion powder1/4 teaspoon dried oregano1/8 teaspoon garlic powder1/8 teaspoon cayenne pepper1/2 cup salsa (thick and chunky)1/2 cup sour cream (light)1/4 cup green onion (chopped)2 ounce cheddar cheese, reduced fat (grated)

Directions

1. Mash beans and mix with onion powder, dried oregano, garlic powder and cayenne pepper. Spread on aserving dish.

2. Top with salsa, sour cream, green onions and grated cheese.

Source: Cornell Cooperative Extension of Onondaga County, Good Food Cookbook




Nutrition InformationServing Size: 2 tablespoons (39g)

Nutrients Amount

Calories 61

Total Fat 2 g

Saturated Fat 1 g

Cholesterol 6 mg

Sodium 116 mg


Dietary Fiber 2 g

Total Sugars 1 g


Protein 3 g

Vitamin D 0 mcg

Calcium 57 mg

Iron 1 mg

Potassium 149 mg


MyPlate Food Groups

Vegetables 1/4 cups







Chicken Apple Salad Sandwich

Makes: 4 Sandwiches

Celery and apple give a delightful crunch to this easy to make sandwich filling.

Ingredients1/4 pound cooked, shredded chicken1 cup chopped celery (one stalk)1/2 cup chopped apple (one apple)1/3 cup light mayonnaise1 lemon, juiced1 small box of raisins (1.5 ounces)8 slice whole wheat bread1 chopped walnuts (1 cup, optional)

Directions

1. Combine all ingredients except for bread together in a bowl.

2. Create 4 sandwiches on whole wheat bread.

Source: ONIE Project - Oklahoma Nutrition Information and Education. Simple Healthy Recipes.

http://www.ouhsc.edu/onie/recipies/Recipies.asp




Nutrition InformationServing Size: 1 sandwich, 1/4 of recipe

Nutrients Amount

Calories 278

Total Fat 9 g

Saturated Fat 2 g

Cholesterol 18 mg

Sodium 463 mg


Dietary Fiber 5 g

Total Sugars 12 g


Protein 12 g

Vitamin D 0 mcg

Calcium 111 mg

Iron 2 mg

Potassium 361 mg


MyPlate Food Groups

Fruits 1/3 cups

Vegetables 1/4 cups

Grains 2 ounces







Frozen Banana Pop

Makes: 4 Servings

Engage your kids in a fun activity by having them slice and dip ripe bananas in orange or lemon juice and placethe bananas in the freezer for several hours to create this tasty snack or dessert.

Ingredients2 bananas, ripe1/8 cup orange juice (or lemon juice)

Other Necessary Tools/Equipment

craft sticksfoil

Directions

1. Peel each banana and cut in half (width-wise).

2. Insert craft stick into bottom of each banana half. Dip each banana half into juice.

3. Wrap in foil and freeze for two or more hours.

Source: ONIE Project - Oklahoma Nutrition Information and Education. Simple Healthy Recipes.

http://www.ouhsc.edu/onie/recipies/Recipies.asp




Nutrition InformationServing Size: 1 banana pop

Nutrients Amount

Calories 56

Total Fat 0 g

Saturated Fat 0 g

Cholesterol 0 mg

Sodium 1 mg


Dietary Fiber 2 g

Total Sugars 8 g


Protein 1 g

Vitamin D 0 mcg

Calcium 4 mg

Iron 0 mg

Potassium 227 mg


MyPlate Food Groups

Fruits 1/2 cups






Peanut Butter and Apple Wraps

Makes: 2 Servings

Quick, filling, and delicious, these wraps can be made in a flash and enjoyed right away or packed away for lunchat school or work.

Ingredients1 whole wheat tortilla (8 inch)1/4 cup peanut butter, reduced-fat2 tablespoon granola cereal1/2 apple, sliced (suggest Red Delicious apple)

Directions

1. Lay tortilla flat and spread peanut butter over 2/3 of the tortilla leaving edges at sides2. Sprinkle 2 Tablespoons granola over peanut butter.3. Cut apple slices into small chunks and place them on top of the granola.4. Fold over the edges of the tortilla and roll up "burrito style"5. Eat and Enjoy.

Source: CSAAC (Community Services for Autistic Adults and Children)




Nutrition Information

Nutrients Amount

Calories 295

Total Fat 14 g

Saturated Fat 2 g

Cholesterol 0 mg

Sodium 294 mg


Dietary Fiber 5 g

Total Sugars 9 g


Protein 12 g

Vitamin D 0 mcg

Calcium 25 mg

Iron 2 mg

Potassium 367 mg


MyPlate Food Groups

Fruits 1/3 cups

Grains 3/4 ounces

Protein Foods 2 1/2 ounces






Mexican Pinwheels

Makes: 6 Servings

Have kids help mix the ingredients and spread the cream cheese mixture on the tortillas for this fun and flavorfulsnack.

Ingredients2 ounce cream cheese, softened (3 1/2 Tablespoons)1/8 cup canned corn, drained (2 Tablespoons)2 tablespoon chopped green chilies, drained2/3 tablespoon chopped onion (2 teaspoons)2 tablespoon salsa3 large flour tortillas (10 inch)

Directions

1. Drain the corn and green chilis. Collect, chop and measure all ingredients before starting to prepare therecipe.

2. Mix cream cheese, corn, green chilies, onions and salsa together in a bowl.

3. Spread mixture on tortillas, roll up tightly, and wrap in plastic wrap.

4. Cut in 1-inch slices, and serve immediately, or store in the refrigerator until ready to serve.

store in the refrigerator until ready to serve.

5. Refrigerate leftovers within 2 hours. Eat within 3 to 5 days.

Source: Colorado State University and University of California at Davis.Eating Smart Being Active Recipes.

http://www.choosemyplate.gov/recipes/supplemental-nutrition-assistance-program-snap/molinetes-la-mexicana




Nutrition InformationServing Size: 5 pinwheels, 1/6 of recipe

Nutrients Amount

Calories 147

Total Fat 6 g

Saturated Fat 2 g

Cholesterol 10 mg

Sodium 311 mg


Dietary Fiber 1 g

Total Sugars 1 g


Protein 4 g

Vitamin D 0 mcg

Calcium 57 mg

Iron 1 mg

Potassium 89 mg


MyPlate Food Groups

Grains 1 1/6 ounces






Hummus

Makes: 8 ServingsPrep Time: 20 minutes

This classic garbanzo bean dip is easy to make and a versatile dish. Serve hummus with fresh raw vegetables, on a pieceof whole wheat pita bread or tortilla, on crackers, or as a sandwich filling.

Ingredients2 cup garbanzo beans, cooked (chickpeas)2 clove garlic (minced)1/4 cup lemon juice1 tablespoon sesame tahini ((sesame paste) or substitute peanut butter for a sweet taste)2 tablespoon olive oil

Directions

1. Mash the garbanzo beans until smooth (if you have a blender, put the beans and lemon juice into it andblend).

2. Add the garlic, lemon juice, tahini and oil. Mix well.

Source: Simple Healthy RecipesONIE Project - Oklahoma Nutrition Information and Education

http://www.choosemyplate.gov/recipes/supplemental-nutrition-assistance-program-snap/humus





Nutrients Amount

Calories 157

Total Fat 8 g

Saturated Fat 1 g

Cholesterol 0 mg

Sodium 138 mg


Dietary Fiber 5 g

Total Sugars 3 g


Protein 6 g

Vitamin D 0 mcg

Calcium 40 mg

Iron 2 mg

Potassium 190 mg


MyPlate Food Groups

Vegetables 1/4 cups







Roasted Pumpkin Seed Snack Mix

Makes: 8 Servings

A quick and tasty snack mix that can be tossed together and enjoyed instantly while you are on the go, nocooking required.

Ingredients2 cup crispy rice or wheat cereal squares1/2 cup roasted whole pumpkin seeds1/3 cup slivered almonds1/2 cup dried cranberries1/2 cup raisins

Directions

1. Mix all ingredients together and serve.

Source:

Regional Mental Health Center. Regional Mental Health Center Cookbook.

http://www.choosemyplate.gov/recipes/supplemental-nutrition-assistance-program-snap/bocadillo-de-semillas-de-calabaza-asadas




Nutrition InformationServing Size: approx. 1/2 cup, 1/8 of recipe

Nutrients Amount

Calories 199

Total Fat 11 g

Saturated Fat 2 g

Cholesterol 0 mg

Sodium 121 mg


Dietary Fiber 2 g

Total Sugars 11 g


Protein 6 g

Vitamin D 0 mcg

Calcium 32 mg

Iron 4 mg

Potassium 237 mg


MyPlate Food Groups

Fruits 1/4 cups

Grains 1/4 ounces







Black Bean Salsa

Makes: 26 ServingsPrep Time: 15 minutes

This salsa uses fresh and canned vegetables that are available year-round and add flavor and beautiful color. Kids and grown-ups alike can't resist how good it tastes and smells.

Ingredients1 can Black beans, canned, drained and rinsed (15 ounce can)1 bell pepper, green (diced)1 red bell pepper (diced)1 onion (diced)2 can diced tomatoes (canned, drained)2 clove garlic (diced)2 teaspoon ground cumin1 teaspoon dried cilantro3 tablespoon Rice vinegar (Can use other vinegar such as red wine vinegar or apple cider vinegar)

Directions

1. Drain and rinse beans.

2. Put beans and tomatoes into large mixing bowl.

3. Dice peppers, onion, and garlic. Add to mixing bowl.

4. Mix cumin, cilantro, and vinegar. Pour on top of beans and vegetables.

5. Stir well.

Source: Eat Smart New York. Cornell University Cooperative Extension Erie County.




Nutrition InformationServing Size: 2 Tablespoons

Nutrients Amount

Calories 31

Total Fat 0 g

Saturated Fat 0 g

Cholesterol 0 mg

Sodium 70 mg


Dietary Fiber 2 g

Total Sugars 1 g


Protein 2 g

Vitamin D 0 mcg

Calcium 23 mg

Iron 1 mg

Potassium 154 mg


MyPlate Food Groups

Vegetables 1/4 cups






Banana Cocoa Yogurt Pops

Makes: 4 Servings

Take a bite out of these creamy frozen yogurt pops! Banana, cocoa and yogurt are the perfect combo for afrozen treat!

Ingredients1 cup low-fat vanilla yogurt1 medium banana2 teaspoon cocoa powder1 ice cube tray (or paper cups)

Directions

Mash banana with a fork.1. Mix banana and yogurt well.2. Stir in cocoa powder.3. Divide into 4 small paper cups (or 8 mini muffin cups) and place in popsicle sticks (or cut paper straws).4. Freeze.5. Enjoy as a frozen treat!6.

Source: USDA Center for Nutrition Policy and Promotion





Nutrients Amount

Calories 79

Total Fat 1 g

Saturated Fat 1 g

Cholesterol 3 mg

Sodium 41 mg


Dietary Fiber 1 g

Total Sugars 12 g


Protein 3 g

Vitamin D 0 mcg

Calcium 107 mg

Iron 0 mg

Potassium 247 mg


MyPlate Food Groups

Fruits 1/4 cups

Dairy 1/4 cups






Strawberry Yogurt Pops

Makes: 4 Servings

Strawberries and yogurt are all you need for this healthy frozen snack! They're a great after school snack or latenight dessert!

Ingredients1 cup low-fat strawberry yogurt6 large strawberries1 ice cube tray (or paper cups)

Directions

Cut strawberries into small pieces.1. Mix fruit and yogurt.2. Divide into 4 small paper cups (or 8 ice cubes) and place in popsicle sticks (or cut paper straws).3. Freeze.4. Enjoy as a frozen treat!5.

Source: USDA Center for Nutrition Policy and Promotion





Nutrients Amount

Calories 71

Total Fat 1 g

Saturated Fat 0 g

Cholesterol 2 mg

Sodium 36 mg


Dietary Fiber 1 g

Total Sugars 13 g


Protein 3 g

Vitamin D 0 mcg

Calcium 97 mg

Iron 0 mg

Potassium 161 mg


MyPlate Food Groups

Fruits 1/4 cups

Dairy 1/4 cups






Honey Milk Balls

Makes: 20 servings

Honey milk balls make a great afternoon snack – packed with protein and calcium. They taste like a treat, so besure to save a few for yourself.

Ingredients1/4 cup honey1/4 cup peanut butter1/2 cup dry milk, non-fat1/2 cup cereal (crushed)

Directions

1. Mix honey and peanut butter.

2. Gradually add dry milk and mix well.

3. Chill for easier handling.

4. With greased hands, form into small balls.

5. Roll in crushed cereal flakes.

6. Chill until firm.

7. Refrigerate leftovers within 2 hours.

Source: Oregon State University Cooperative Extension Service, Pictoral RecipesLynn Myers Steele, 2000Oregon Family Nutrition Program




Nutrition InformationServing Size: 2 honey milk balls, 1/20 of recipe(10g)

Nutrients Amount

Calories 41

Total Fat 2 g

Saturated Fat 0 g

Cholesterol 0 mg

Sodium 25 mg


Dietary Fiber 0 g

Total Sugars 5 g


Protein 1 g

Vitamin D 0 mcg

Calcium 26 mg

Iron 0 mg

Potassium 61 mg


MyPlate Food Groups







Bean Enchiladas

Makes: 4 servings

Make this easy enchilada recipe tonight for a quick and healthy dinner. Serve it with Brazillian Rice on the side.

Ingredients4 cup pinto beans (cooked, or 2-15 ounce low sodium cans)1/2 cup Monterey Jack cheese (reduced-fat)1 tablespoon chili powder8 flour tortillas (6 inch)salsa (optional)

Directions

1. Place beans in a large bowl and mash coarsely with a fork or potato masher; stir in chili powder.

2. Wrap tortillas in a damp paper towel. Microwave on high for 45 seconds, or until tortillas are soft and warm.

3. Divide bean mixture among tortillas and spread down center of tortilla. Sprinkle cheese on bean mixture.

4. Roll tortillas to enclose mixture.

5. Spray a 9"x13" baking dish with non-stick cooking spray

6. Place enchiladas, seam side down, into baking dish.

7. Cover with foil and bake at 350 degrees for 20 minutes or until heated through.

8. Serve warm with salsa.

Source: Arizona Nutrition Network, Healthy Lifestyles 2003In the Kitchen with Chef Stephanie Green

https://whatscooking.fns.usda.gov/recipes/supplemental-nutrition-assistance-program-snap/brazilian-rice




Nutrition InformationServing Size: 6" enchiladas, 1/4 of recipe (226g)

Nutrients Amount

Calories 375

Total Fat 8 g

Saturated Fat 3 g

Cholesterol 8 mg

Sodium 825 mg


Dietary Fiber 11 g

Total Sugars 3 g


Protein 17 g


MyPlate Food Groups

Vegetables 3/4 cups

Grains 2 ounces


Dairy 1/3 cups






Anytime Pizza

Makes: 2 servings

Make your own pizza topped with green peppers, mushrooms, or other vegetables.

Ingredients1/4 mini baguette or Italian bread (split lengthwise, or 2 split English muffins)1/2 cup pizza sauce1/2 cup mozzarella or cheddar cheese (part-skim, shredded)1/4 cup green pepper (chopped)1/4 cup mushrooms (fresh or canned, sliced)vegetable toppings (other, as desired, optional)Italian seasoning (optional)

Directions

1. Toast the bread or English muffin until slightly brown.

2. Top bread or muffin with pizza sauce, vegetables and low-fat cheese.

3. Sprinkle with Italian seasonings as desired.

4. Return bread to toaster oven (or regular oven preheated to 350 degrees).

5. Heat until cheese melts.

Source: University of Massachusetts, Extension Nutrition Education Program,Pumpkin Post/Banana Beat




Nutrition InformationServing Size: 1 slice, 1 English muffin or 1/2 ofrecipe (144g)

Nutrients Amount

Calories 180

Total Fat 7 g

Saturated Fat 3 g

Cholesterol 15 mg

Sodium 502 mg


Dietary Fiber 2 g

Total Sugars 4 g


Protein 11 g

Vitamin D -404 mcg

Calcium 251 mg

Iron 1 mg

Potassium 335 mg


MyPlate Food Groups

Vegetables 1/2 cups

Grains 3/4 ounces

Dairy 3/4 cups






Veggie Stuffed Pita

Makes: 12 servings

Whole wheat pita are stuffed with veggies and topped with cheese. Use family favorite veggies to make thiseasy lunch or dinner.

Ingredients2 zucchini (medium, 2 1/2 cups chopped)4 carrot (medium, 1 1/4 cups grated)2 cup broccoli (chopped)12 ounce cheddar cheese, low-fat1/2 teaspoon oregano1/4 teaspoon black pepper1/4 teaspoon garlic powder1/4 teaspoon onion powder2 tablespoon vegetable oil12 mini pitas (whole wheat, 4 inch across)

Directions

1. Wash vegetables.

2. Remove the broccoli flowers from stems, cut the flowers into small florets and put into mixing bowl.

3. Peel carrots and cut off the ends. Grate carrots and put into mixing bowl.

4. Slice the zucchini into thin slices. Cut each slice into quarters and put into bowl.

5. Grate the cheese and put into a separate bowl.

6. Measure oregano, pepper, garlic powder, onion powder and mix together.

7. Heat oil in a skillet. Put the spices in the heated oil and then add the mixture of vegetables to the pan. Stirvegetables with a wooden spoon and saute about 5 minutes. When the vegetables are slightly tender, removefrom heat.

8. Spoon vegetable mixture into the pita. Top the hot vegetables with 1 ounce grated cheese.




Source: University of Illinois, Extension Service, Wellness Ways Resource Book

http://web.aces.uiuc.edu/wellnessways/




Nutrition InformationServing Size: 1 prepared pita, 1/12 of recipe(143g)

Nutrients Amount

Calories 163

Total Fat 5 g

Saturated Fat 2 g

Cholesterol 6 mg

Sodium 319 mg


Dietary Fiber 3 g

Total Sugars 2 g


Protein 11 g

Vitamin D 0 mcg

Calcium 142 mg

Iron 1 mg

Potassium 265 mg


MyPlate Food Groups

Vegetables 3/4 cups

Grains 1 1/4 ounces

Dairy 1/3 cups






Peanut Butter 'n Fruit-wich

Makes: 1 serving

A filling, fruity, and nutty sandwich that you and your children will enjoy.

Ingredients1 slice whole wheat bread2 tablespoon peanut butter1/4 apple (thinly sliced, can also use banana)1/8 Carrot, grated (2 Tablespoons, optional)

Directions

1. Spread 2 Tablespoons peanut butter on bread.

2. Place fruit slices on top.

3. Optional: Top with grated carrot.

Source: USDA, Food and Nutrition Service (FNS) and Food and Drug Administration, DHHS, The Power of Choice




Nutrition InformationServing Size: 1 open-faced sandwich (97g)

Nutrients Amount

Calories 283

Total Fat 18 g

Saturated Fat 4 g

Cholesterol 0 mg

Sodium 242 mg


Dietary Fiber 4 g

Total Sugars 8 g


Protein 11 g

Vitamin D 0 mcg

Calcium 62 mg

Iron 1 mg

Potassium 358 mg


MyPlate Food Groups

Fruits 1/4 cups

Grains 1 ounces

Protein Foods 2 ounces






Banana Oatmeal Raisin Cookies

Makes: 15 servings

No one will know that these tasty cookies don't have any added sugar.

Ingredients3 bananas (ripe)1/3 cup margarine (or butter)2 cup quick-cooking oats (uncooked)1/4 cup skim milk1/2 cup raisins1 teaspoon vanilla extract

Directions

1. Preheat oven to 350 degrees.

2. Put the margarine in a small saucepan. Melt it on low heat.

3. Put all the ingredients in a mixing bowl. Mix really well.

4. Let the mix stand for about 5 minutes, until the oats are wet.

5. Lightly grease the cookie sheet.

6. For each cookie, spoon out about 1 tablespoon of dough and drop it onto the greased cookie sheet.

7. Bake the cookies for 15 to 20 minutes.

8. Let the cookies cool on the cookie sheet for about 1 minute.

9. Move the cookies to wire racks or a towel. Let them cool completely.

Source: Pennsylvania Nutrition Education Program, Pennsylvania Nutrition Education NetworkWebsite Recipes




Nutrition InformationServing Size: 2 cookies of 1/15 of recipe (49g)

Nutrients Amount

Calories 114

Total Fat 5 g

Saturated Fat 1 g

Cholesterol 0 mg

Sodium 38 mg


Dietary Fiber 2 g

Total Sugars 6 g


Protein 2 g

Vitamin D 0 mcg

Calcium 14 mg

Iron 1 mg

Potassium 168 mg


MyPlate Food Groups

Fruits 1/4 cups

Grains 1/2 ounces






English Muffin Veggie Pizza

Makes: 4 servings

Create your own easy-to-make personal pizza and add your favorite veggie toppings. Choose whole wheatmuffins to make this recipe even better!

Ingredients1 cup broccoli (cooked chopped)4 English muffins1 cup pizza sauce (or spaghetti sauce)1/2 cup mozzarella cheese, shredded, part skim1/4 cup carrot (4 Tablespoons, shredded)1 tablespoon Parmesan cheese (1 teaspoon, grated)

Directions

1. Cut the broccoli to make 1 cup of chopped broccoli.

2. Put the broccoli in a saucepan with water. Cook on medium until tender.

3. Drain the water from the saucepan. Let the broccoli cool.

4. Cut 4 English muffins in half. Toast the 8 muffin halves.

5. Shred the mozzarella cheese to make ½ cup of shredded cheese.

6. Peel and shred the carrots to make 3 tablespoons shredded carrots.

7. Spoon 2 tablespoons pizza sauce over each English muffin half.

8. Sprinkle 1 tablespoon shredded mozzarella cheese on top of each half.

9. Put 2 tablespoons broccoli and 1 teaspoon shredded carrots on top of each half.

10. Sprinkle each half with 1 teaspoon grated parmesan cheese.

11. Toast in the toaster oven for 2 minutes, until the cheese melts.

Source: Pennsylvania Nutrition Education Program, Pennsylvania Nutrition Education Network




Website Recipes




Nutrition InformationServing Size: 2 pizzas (each made from 1/2English muffin), 1/4 of recipe (185g)

Nutrients Amount

Calories 220

Total Fat 5 g

Saturated Fat 2 g

Cholesterol 8 mg

Sodium 576 mg


Dietary Fiber 4 g

Total Sugars 5 g


Protein 11 g

Vitamin D -404 mcg

Calcium 249 mg

Iron 3 mg

Potassium 392 mg


MyPlate Food Groups

Vegetables 1/2 cups

Grains 1 3/4 ounces

Dairy 1/4 cups






Crunchy Vegetable Wraps

Makes: 4 servings

Full of fresh and colorful veggies, these wraps are a great way to help meet your MyPlate goal of making half ofyour plate fruits and vegetables.

Ingredients4 tablespoon cream cheese, low-fat (whipped)2 flour tortillas1/2 tablespoon ranch seasoning mix (1/2 teaspoon)1/4 cup broccoli (washed and chopped)1/4 cup carrot (peeled and grated)1/4 cup zucchini (washed and cut into small strips)1/4 cup summer squash (yellow, washed and cut into small strips)1/2 tomato (diced)1/8 cup green bell pepper (seeded and diced)2 tablespoon chives (chopped fine)

Directions

In a small bowl, stir ranch seasoning into cream cheese, chill.1.Wash and chop vegetables.2.Steam broccoli in microwave for 1 minute with 1 tablespoon of water.3.Spread cream cheese onto flour tortilla, staying one inch from edge. Sprinkle vegetables over cream4.cheese. Roll tortilla tightly.Chill for 1-2 hours before serving (the wrap will hold its shape better). With a sharp knife slice into circles5.and serve.

Source: Connecticut Food Policy Council, Visit Website

http://www.foodpc.state.ct.us/cookbook%20x1a-rev1%2012-30-07.pdf




Nutrition InformationServing Size: 1/2 tortilla each (94g)

Nutrients Amount

Calories 111

Total Fat 4 g

Saturated Fat 1 g

Cholesterol 5 mg

Sodium 210 mg


Dietary Fiber 2 g

Total Sugars 2 g


Protein 4 g


MyPlate Food Groups

Vegetables 1/2 cups

Grains 3/4 ounces






Turkey Pinwheel Appetizers

Makes: 16 servings

Colorful tomatoes and spinach make these appetizers festive enough for your next party or potluck.

Ingredients8 ounce cream cheese, low-fat (garlic and herb)6 flour tortillas (8 inch)6 slice turkey (low sodium, 6 ounces)3 Roma tomatoes (medium, chopped)3 cup baby spinach leaves (fresh)

Directions

1. Place tortillas on microwaveable plate or paper towel; microwave uncovered on HIGH 10 - 15 seconds tosoften.

2. Spread about 2 Tablespoons cream cheese over each tortilla. Top with a slice of turkey, chopped tomatoesand spinach.

3. Roll up lightly; then wrap in plastic wrap. Refrigerate 2 - 3 hours to blend flavors. Cut each roll into eight 1-inch slices. Arrange with cut side down on serving plate.

Source: Ohio State University Cooperative Extension, Recipes - Ross County

http://geauga.osu.edu/ross/topics/family-nutrition-program/recipes




Nutrition InformationServing Size: 3 pinwheels (59g)

Nutrients Amount

Calories 106

Total Fat 4 g

Saturated Fat 2 g

Cholesterol 12 mg

Sodium 260 mg


Dietary Fiber 1 g

Total Sugars 2 g


Protein 5 g

Vitamin D 0 mcg

Calcium 54 mg

Iron 1 mg

Potassium 173 mg


MyPlate Food Groups

Vegetables 1/4 cups

Grains 3/4 ounces







Kale Chips

Makes: 6 Servings

A crunchy chip that you can customize to your liking! Make sure kale is washed and thoroughly dried to ensurekale chips are crispy and not soggy.

Ingredients1 cup bunch kale (or chard, spinach, or collards)1 1/2 tablespoon olive oil

Directions

1. Line a cookie sheet with parchment paper (optional).

2. Wash and dry kale. With a knife or kitchen scissors, carefully remove the leaves from the thick stems. Tearinto bite-size pieces.

3. Place kale pieces on cookie sheet.

4. Drizzle olive oil over kale and then sprinkle with seasonings of choice.

5. Bake 10 to 15 minutes or until kale is crisp and edges are brown but not burned.

Source: Del Norte DHHS.University of Kentucky EFNEP.





Nutrients Amount

Calories 52

Total Fat 4 g

Saturated Fat 1 g

Cholesterol 0 mg

Sodium 17 mg


Dietary Fiber 1 g

Total Sugars 0 g


Protein 2 g

Vitamin D 0 mcg

Calcium 67 mg

Iron 1 mg

Potassium 219 mg


MyPlate Food Groups

Vegetables 1/3 cups






Easiest Banana Ice Cream

Makes: 3 Servings

What should you do with over-ripe bananas? Don't toss them! Freeze them and then throw them in the blenderto make this delicious and creamy frozen dessert.

Ingredients2 1/2 bananas (can use 2-3 bananas)3 tablespoon 1% milkchocolate syrup (optional)

Directions

1. When bananas have become very ripe, peel and slice them into medium size round pieces. Place on a plasticwrap covered baking sheet and put in freezer overnight.

2. Place frozen bananas in a food processor or blender with a small splash of milk (not over 1/4 cup total).

3. Pulse food processor or blender until bananas begin to break up. They will be tiny balls of bananas at thispoint.

4. Using a spoon or rubber spatula, scrape down the banana mixture. Continue running the food processor untilthe mixture is smooth and creamy. This may take a few minutes. The ice cream will look and tasted like softserve ice cream when finished.

5. Serve in an ice cream cone or in a small bowl with a small ribbon of chocolate syrup on top (optional).

Source: Alabama Cooperative Extension System.

http://www.aces.edu/main/





Nutrients Amount

Calories 94

Total Fat 0 g

Saturated Fat 0 g

Cholesterol 1 mg

Sodium 8 mg


Dietary Fiber 3 g

Total Sugars 13 g


Protein 2 g

Vitamin D 0 mcg

Calcium 24 mg

Iron 0 mg

Potassium 375 mg


MyPlate Food Groups

Fruits 3/4 cups



Date post:	27-Apr-2020
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