Tips and Recipes

En Español

Cinnamon Apple Crisp

Makes 6 servings | Serving Size: 1/2 cup

Ingredients for Filling

  • 4 cups peeled, thinly sliced apples (3-4 medium)
  • 1/4 cup water
  • 3 tablespoons firmly packed brown sugar
  • 1 tablespoon all-purpose flour
  • 1/2 teaspoon ground cinnamon
  • Non-stick cooking spray

Ingredients for Topping

  • 1 cup quick cooking oats
  • 3 tablespoons firmly packed brown sugar
  • 3 tablespoons butter, melted
  • 1/4 teaspoon ground cinnamon


  1. Heat oven to 350°F.
  2. Spray 8-inch square glass baking dish with cooking spray.
  3. For filling, combine fruit and water in large bowl.
  4. Combine sugar, flour, and cinnamon; add to fruit; stir until fruit is evenly coated.
  5. Spoon into baking dish.
  6. For topping, combine all ingredients in medium bowl; mix well until oats are moistened.
  7. Sprinkle evenly over fruit.
  8. Bake 30-35 minutes or until fruit is tender.

Nutrition Information Per Serving: 70 Calories, Total Fat 3.5g, Saturated Fat 3.5g, Protein 0g, Total Carbohydrate 18g, Dietary Fiber 2g, Sodium 0mg

Caramel Apple Dip

Caramel Apple Dip

Serving Size: 1/2 cup – Makes 4 Servings


2 cups plain non-fat greek yogurt

1 tablespoon brown sugar 

1 tablespoon maple syrup 

1 teaspoon vanilla 

¼ teaspoon cinnamon  


Combine all ingredients in a bowl and mix well.  Serve cold with sliced apples.

Oat Bites


-1 cup of oats (traditional rolled oats or quick oats) 

-½ cup of base (peanut butter, almond butter, mashed bananas, sunflower seed butter, or pumpkin puree) 

-1 tablespoon of sweetness (maple syrup or honey)

-⅓ cup of mix-ins (raisins, shredded coconut, chopped nuts, dried craisins, chocolate chips, chocolate candies, pretzels, cinnamon, cocoa powder, vanilla extract) 


  1. Mix all of the ingredients together. Use a spoon to scoop out ping pong ball-sized bites.  Eat right away or store them in the fridge  to eat later. 

Video Demonstrates the following variation:

1 cup quick oats 

½ cup peanut butter 

⅓ cup chocolate chips 

1 tablespoon honey

Build a Smoothie

  • Ingredients:
  • 1 cup base fruit and vegetables (Pick 1–2: Bananas, strawberries, blueberries, peaches, pineapple, spinach, kale, carrots)
  • 1/2–1 cup liquid (Low-fat milk, Soy milk, 100% fruit juice, water)
  • 1/8–1/2 cup add-ins (yogurt, peanut butter, nut butters, oats, ice)
  • 1 Tablespoon toppings (coconut flakes, chopped nuts, granola, cocoa powder, chia or flax seeds)

Put all the ingredients in a blender and mix until smooth. Serve immediately.

Try Spinach, Banana, Peanut Butter, and Milk or any combination of the ingredients below.

Peanut Butter Zucchini Brownies


  • 1 cup peanut butter
  • 1 1⁄2 cups zucchini, grated 
  • 1 egg
  • 1/3 cup honey
  • 1 teaspoon vanilla 
  • 1⁄2 teaspoon salt
  • 1⁄2 cup chocolate chips 
  • 1 teaspoon baking soda 
  • 1⁄2 cup cocoa
  • 1⁄2 teaspoon salt
  • 1⁄2 cup chocolate chips


  1. Preheat oven to 350°F.
  2. Combine all ingredients into a large bowl and mix well.
  3. Pour into a greased 9×9 pan.
  4. Bake for 35-45 minutes (or until baked throughout).

Recipe from – The Food Bank of Central and Eastern North Carolina:

© 2022 North Carolina Cooperative Extension
Expanded Food and Nutrition Education Program (EFNEP)

North Carolina State University
Agricultural and Human Sciences Department

Cooperative Extension at North Carolina Agricultural and Technical State University
College of Agriculture and Environmental Sciences (CAES)