Recipes: Appetizers and Beverages
A+ Party Mix
Serving Size: ½ cup
Nutrition Facts: Calories, 140; Calories from fat,27 ; Total fat, 3g; Saturated fat, 1g; Trans fat 0g; Cholesterol, 0mg; Sodium, 360mg; Total Carbohydrate, 26g; Fiber, 2g; Protein, 4g; Vitamin A, 15%; Vitamin C, 2%; Calcium, 4%; Iron, 15%.
Source: www.extension.orgDownload PDF File
Notes: If you don’t have a blender, you can mix the first 4 ingredients in a medium bowl and mash with a fork. Then stir in the onion and cheese. You can store this dip in the fridge for up to 4 or 5 days.
Nutrition Facts: Calories, 150; Calories from fat, 60; Total fat, 7g; Saturated fat, 4g; Trans fat 0g; Cholesterol, 20mg; Sodium, 410mg; Total Carbohydrate, 14g; Fiber, 6g; Protein, 9g; Vit. A, 6%; Vit. C, 2%; Calcium, 15%; Iron, 8%.
Source: Adapted from: Pennsylvania Nutrition Education Network Website Recipes, USDA, Snap-ed Connection.Download PDF File
Serving Size: 10 oz.
Note: If you prefer a thicker smoothie, replace the peach with 1 small sliced banana.
Nutritional Facts per Serving: Calories: 210; Fat: 6 g; Saturated Fat: 1 g; Cholesterol: 10 mg; Sodium: 135 mg; Calcium: 30% Daily Value; Protein: 12 g; Carbohydrates: 29 g
Source: Healthy Eating By Alice Henneman, MS, RD, Extension Educator, University of Nebraska-Lincoln Extension, Lancaster County.Download PDF File
Yield: 25 servings
Tip: * To serve hot: Preheat oven to 300° F. Spread crabmeat mixture into shallow baking dish or pie pan. Heat for about 30-45 minutes or until bubbly hot.
Nutrition Facts: Calories, 40; Total fat, 2.5g; Sodium, 90mg; Carbohydrate, 2g; Fiber, 0g
Source: University of Illinois ExtensionDownload PDF File
Creamy Mexican Salsa Dip
*Chef's Note: When yogurt is placed in a coffee filter or cheesecloth-lined sieve (over a bowl) and allowed to drain for several hours, much of the extra moisture drains away, leaving a thicker consistency. The longer it is drained, the thicker it becomes, ultimately becoming the consistency of cream cheese. With its good nutrition and low-fat content, drained yogurt is a great base for many flavored snacking dips to accompany both vegetables and fruits. Occasionally, the term “yogurt cheese” is used to designate drained yogurt.
Nutrition Facts: Calories: 108, Carbohydrates: 17g, Total Fat: 1.6g. Saturated Fat: 0.8g, Cholesterol: 8mg, Dietary Fiber: 3g, Sodium: 300mg, Protein: 7g
Source: www.fruitsandveggiesmorematters.orgDownload PDF File
Fruit & Peanut Butter Dip
Peanut Butter Dip
Nutrition Facts: Calories 90; Calories from fat 60; Total fat, 7g; Saturated fat, 1.5g; Trans fat 0g; Cholesterol, 0mg; Sodium, 80mg; Total Carbohydrate, 5g; Fiber, 1g; Protein, 4g
Source: Eating Smart-Being Active Curriculum, USDA, Expanded Food and Nutrition Program.Download PDF File
Fruit and Yogurt Breakfast Shake
Serving Size: 1/2 of recipe
Nutrition Facts: Calories 160; Calories from fat 10; Total fat, 1 g; Saturated fat, .5 g; Trans fat 0g; Cholesterol, 5 mg; Sodium, 45 mg; Total Carbohydrate, 37 g; Fiber, 2 g; Protein, 4 g; Vit. A, 2 %; Vit. C, 50%; Calcium, 15%; Iron, 2%.
Source: Adapted from: Recipes to Grow On, University of Illinois Extension Service, USDA, SNAP-Ed Connection.Download PDF File
Fruit Juice Slush
Serving Size: 1 cup
Note: Use any flavor of juice concentrate. If slush is too thick add more water.
Nutrition Facts: Calories, 90; Calories from fat, 0; Total fat, 0g; Saturated fat, 0g; Trans fat 0g; Cholesterol, 0mg; Sodium, 0 mg; Total Carbohydrate, 22g; Fiber, 0g; Protein, 1g; Vit. A, 4%; Vit. C, 130%; Calcium, 2%; Iron, 2%.
Source: Adapted from: Lifeskills in Food Education Food Skills Cookbook, University of Hawaii at Manoa Cooperative Extension, USDA, SNAP-Ed Connection.Download PDF File
Serving Size: 1 cup
Tips: This drink tastes best chilled. Also, try substituting honeydew or watermelon for cantaloupe.
Flavor boosters: lemon juice or frozen berries
Nutrition Facts: Calories 120; Calories from fat 10; Total fat, 1.5g; Saturated fat, 1g; Trans fat 0g; Cholesterol, 22mg; Sodium, 75mg; Total Carbohydrate, 22g; Fiber, 1g; Protein, 5g; Vitamin A, 80%; Vitamin C, 130%; Calcium, 15%; Iron, 2%.
Source: Oregon State University Extension Service, www.foodhero.orgDownload PDF File
Peanut Butter Banana Breakfast Shake
Yield: 1 Shake
-Freeze banana slices by slicing banana(s) and placing in a freezer bag. Spread slices so bananas freeze in a thin layer; freeze bag on its side so slices will break apart easily when placed in a blender.
-One large banana yields about 1 cup of banana slices and a smaller banana about 1/2 cup of slices. Don't worry about being exact — a little extra banana simply makes a thicker smoothie; add more milk, if desired, to thin the smoothie.
Nutritional Facts per Serving for individual food recipe: Calories: 270; Total Fat: 9 g; Saturated Fat: 2 g; Cholesterol: 5 mg; Sodium: 220 mg; Calcium: 35% Daily Value; Protein: 15 g; Carbohydrates: 35 g; Dietary Fiber: 3 g
Source: Healthy Eating By Alice Henneman, MS, RD, Extension Educator, University of Nebraska-Lincoln ExtensionDownload PDF File
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