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Serving Size: ½ cup
Yield: 11 servings
Ingredients:
3 cups fat-free pretzel nuggets (sourdough works well)
3 cups Corn Chex
1/2 cup slivered almonds
1 (6 ounce) bag low-sodium bagel chips, broken into pieces
2 tablespoons chili powder
1 tablespoon ground cumin
1/4 teaspoon salt
Cooking spray
1 (6 ounce) bag dried apricots
Directions:
1. Preheat oven to 250° F.
2. Combine pretzels, Chex, almonds, and bagel chips in a jelly-roll pan.
3. Combine chili powder, cumin and salt.
4. Lightly coat pretzel mixture with cooking spray.
5. Sprinkle with chili powder mixture.
6. Bake for 15 minutes.
7. Cut each dried apricot into quarters.
8. After pretzel mix has baked for 15 minutes, stir in apricots.
9. Bake for 30 more minutes, stirring twice.
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.org
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Bean Dip
Serving Size: 1/2 cup
Yield: 6 servings
Ingredients:
2 cups canned kidney beans
1 Tablespoon vinegar
3/4 teaspoon chili powder
1/8 teaspoon ground cumin
2 teaspoons finely chopped onion
1 cup grated cheddar cheese
Directions:
1. Drain the kidney beans, but save the liquid in a small bowl
2. Place the beans, vinegar, chili powder and cumin in a blender. Blend until smooth. Add enough saved bean liquid to make the dip easy to spread.
3. Stir in the chopped onion and grated cheese.
4. Store in a tightly covered container and place in the fridge
5. Serve with raw vegetable sticks or crackers.
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.
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Serving Size: 10 oz.
Yield: 2 servings
Ingredients:
8 oz (1 cup) nonfat plain yogurt 1 cup % low fat or nonfat milk
1-3/4 cup whole fresh or frozen strawberries, hulled
1 fresh peach, peeled and sliced, or 3/4 cup frozen peach slices (see Note)
2 teaspoons vanilla extract
2 tablespoons chopped walnuts
2 whole strawberries (optional)
Directions:
1. Place first 5 ingredients in a blender. Purée mixture for 15 to 20 seconds.
2. Pour into two tall glasses and top each with 1 tablespoon chopped nuts.
3. Garnish glass with strawberry, if desired.
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.
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Yield: 25 servings
Ingredients:
1 cup imitation crabmeat OR 1 can (6oz.) crab
1 pkg. (8oz.) low-fat cream cheese, softened
¼ cup fat free mayonnaise
¼ cup chopped nuts (almonds, pecans)
2 tsps. horseradish or seafood cocktail sauce
1 Tbsps. onion, finely chopped
Directions:
1. Slice crabmeat into small pieces.
2. Blend together the softened cream cheese and mayonnaise. Add nuts, horseradish, and onion. Mix well.
3. Add crabmeat to cream cheese mixture.
4. Chill for several hours or overnight to blend flavors.*
5. Serve with whole grain bread squares or crackers or as a dip for fresh vegetables.
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 Extension
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Yield: 6 servings
Ingredients:
3 cups low-fat plain yogurt, drained for 3 hours*
4 oz. can chopped green chilies, drained
¼ cup prepared Mexican salsa
¼ cup finely chopped cilantro
1 tsp. ground cumin
1 tsp. dried oregano leaves, crushed
¼ cup finely chopped green onions
1 Tbsp. lime juice
1/8 tsp. salt
Black pepper, optional
6 cups assorted snacking vegetables such as: baby carrots, cauliflower or broccoli flowerets, celery sticks, cherry tomatoes, cucumbers, zucchini sticks
Cilantro leaves, garnish
Directions:
1. In a medium-sized bowl, combine the drained yogurt with all remaining ingredients for dip except salt and pepper.
2. Allow to chill covered for 15 minutes or more. Before serving, adjust seasonings, if desired.
3. Prepare all vegetables
4. Arrange on a large platter surrounding a medium-sized soup bowl.
5. When ready, spoon dip into center bowl, garnish with additional cilantro and serve. Enjoy!
*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.org
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Fruit
Serving Size: 1 cup
Makes: 6 servings
Ingredients:
6 cups of washed, raw fruit such as: apple slices, banana slices, kiwi slices, pear slices, grapes, strawberries, melon slices
Directions:
1. Wash and slice fruit.
2. Arrange fruit on a plate around a small bowl.
Peanut Butter Dip
Serving Size: 2 tablespoons
Yield: 6 servings
Ingredients:
½ cup plain yogurt
½ teaspoon of vanilla
⅓ cup peanut butter
Directions:
1. Combine yogurt, vanilla, and peanut butter in a bowl.
2. Mix well.
3. Chill dip in refrigerator until ready to serve.
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.
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Serving Size: 1/2 of recipe
Yield: 2 servings
Ingredients:
1 medium very ripe, peeled banana
3/4 cup pineapple juice
1/2 cup yogurt, low fat vanilla
1/2 cup strawberries, remove stems and rinse
Directions:
1. Blend banana with pineapple juice, yogurt and strawberries in a blender.
2. Blend until smooth.
3. Divide shake between 2 glasses and serve immediately.
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.
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Serving Size: 1 cup
Yield: 6 servings
Ingredients:
1 can (12 ounce) 100% fruit juice concentrate
12 ounces water
3 cups ice
Instructions:
1. In a blender, place juice concentrate, water and half of ice.
2. To prevent spillage, do not pass the top line of the blender.
3. Blend while gradually adding remaining ice.
Serve.
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.
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Serving Size: 1 cup
Yield: 3 Servings
Ingredients:
2 cups cantaloupe, cubed
1 cup low-fat lemon yogurt
1 cup orange juice
Directions:
1. Blend all ingredients until smooth.
2. Refrigerate leftovers within 2-3 hours
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.org
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Yield: 1 Shake
Ingredients:
1 cup fat free or low fat milk
1/2 cup frozen banana slices
1 tablespoon peanut butter
1/4 teaspoon ground cinnamon
1/2 teaspoon vanilla extract
Sweet cocoa powder (optional)
Directions:
Combine all ingredients in a blender and blend until smooth and creamy. Pour into a tall glass and garnish with a sprinkle of cocoa powder, if desired.
Notes:
-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 Extension
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