Tips and Recipes

Colorful Potato Salad

Ingredients

• Non-stick cooking spray
• 1 medium sweet potato, peeled and cubed
• 1 large baking potato, peeled and cubed
• 1/4 cup olive oil
• 1/3 cup honey
• 1/4 cup vinegar
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1 teaspoon cumin
• 1/2 teaspoon black pepper

Directions

1. Preheat oven to 450°F.
2. Spray a baking pan with cooking spray.
3. Put potatoes on baking pan and drizzle with 2 tablespoons olive oil. Stir gently to coat potatoes thoroughly.
4. Spread cubed potatoes evenly on baking pan.
5. Bake for 30 minutes.
6. While potatoes are baking, mix together remaining 2 tablespoons olive oil and all other ingredients.
7. Placed baked potatoes in a bowl. Pour dressing over potatoes and toss to coat well.

Breakfast Pizza

Makes 1 serving

Serving Size: 1 pizza

Ingredients

• 1 whole-wheat English muffin
• 2 teaspoons peanut butter
• 2 teaspoons apple butter
• 1/8 cup mixed fruit, such as banana, pineapple, and strawberries, sliced
• 1 teaspoon raisins or nuts (optional)

Directions

1. Split English muffin and toast.
2. Spread peanut butter and apple butter on halves.
3. Top with fruit.
4. Add raisins or nuts (optional).

Pocket Fruit Pies

Makes 4 servings

Serving Size: 1 pie

Ingredients

• 4 whole-wheat tortillas
• 1 large apple or 2 medium peaches
• 1/4 teaspoon cinnamon
• 2 tablespoons brown sugar
• 1/8 teaspoon nutmeg
• 2 tablespoons fat-free milk
• Sugar (optional)

Directions

1. Wash hands and surfaces.
2. Preheat oven to 350°F.
3. Warm tortillas in microwave or oven to make them easier to handle.
4. Peel and chop fruit into small pieces.
5. Place 1/4 of the fruit on each tortilla.
6. In a small bowl, stir together brown sugar, cinnamon, and nutmeg. Sprinkle over fruit.
7. Roll up the tortillas with the fruit.
8. Place on an ungreased baking sheet and make small slashes to allow steam to escape. Brush with milk and sprinkle with additional sugar if desired.
9. Bake for 8-12 minutes or until lightly brown.
10. Serve warm or cold.
11. Refrigerate leftovers immediately.

Chicken Pitas

Makes 2 servings

Serving Size: 1/2 pita

Ingredients

• 1/2 cup spinach leaves, washed
• 1/2 cup seedless grapes, each grape cut in half
• 1/2 cup chopped cooked chicken breast, cold
• 1/4 cup shredded slaw mix–can use shredded carrots and green and red cabbage in place of slaw mix
• 1 tablespoon green onion, sliced
• 2 tablespoons fat-free ranch dressing
• 1 whole-wheat pita pocket, cut in half
• Salt and pepper to taste

Directions

1. Combine spinach leaves, grapes, chicken, slaw mix, and green onions in a medium bowl. Mix well with a large spoon.
2. Add dressing to bowl. Mix until all ingredients are coated with dressing.
3. Spoon about 1 cup of mixture into each pita pocket half. Serve.

Cinna-Yummy Rice Cereal

Makes 2 servings

Serving Size: 1/2 cup

Ingredients

• 1 cup cooked long-grain white or brown rice
• 2/3 cup skim milk
• 1 tablespoon brown sugar
• 1/4 teaspoon ground cinnamon
• 1/4 cup fresh blueberries, raspberries, or strawberries

Directions

1. Combine rice, milk, brown sugar, and cinnamon in small saucepan.
2. Place saucepan over medium heat and cook until thick and creamy, about 10 minutes.
3. Spoon rice cereal into small bowl; cool at least 3 minutes.
4. Top with fresh berries.