Tips and Recipes

Corn, Sweet Onion, and Tomato Salad

Makes 10 servings

Ingredients

• 3 cans corn, whole-kernel (11-ounce cans)
• 2 large tomatoes, diced
• 1 large sweet onion, cut into thin strips
• 1 bunch cilantro, minced
• 2 limes, juiced
• 1/3 cup rice vinegar
• Salt to taste

Directions

1. In a large bowl, combine corn, tomatoes, sweet onion, and cilantro.
2. Squeeze lime juice over mixture and mix in.
3. Stir in rice vinegar to taste; the amount you use will depend on the sweetness of the corn and acidity of the lime.
4. Season with salt.
5. Cover and let chill for 45 minutes.
6. Stir before serving.

Breakfast Bars

Makes 12 servings

Serving Size: 1 bar

Ingredients

• 1 cup peanut butter
• 1/2 cup nonfat dry milk (optional)
• 1/4 cup honey or maple syrup
• 3 large shredded wheat biscuits or 1-2 cups of other cereal (low-fat granola, whole-grain cornflakes, shredded wheat squares)
• Vegetable cooking spray
• 1/2 cup raisins or nuts, chopped (optional)

Directions

1. Wash hands and surfaces.
2. Crush the shredded wheat biscuits or cereal.
3. Mix all of the ingredients together.
4. Press the mixture firmly into an 8 by 8-inch pan.
5. Cut into squares to serve.

Build a Healthy Snack Mix

Makes 3 servings

Ingredients

• 1 cup whole grain (whole wheat cereal squares, oat cereal O’s, or popcorn)
• 1/2 cup fruit (any dried fruit, such as cranberries, apricots, and bananas)
• 1/2 cup vegetable (any dried vegetable, such as edamame, dried green beans, and dried sweet potatoes)
• 2 tablespoons dairy (try yogurt-covered dried fruit or grated cheese)
• 2 tablespoons protein (such as almonds, peanuts, or walnuts)

Directions

1. Mix all ingredients together in a bowl.
2. Place in ziplock bag to keep fresh.

Breakfast Banana Split

Makes 1 serving

Ingredients

• 1/2 small banana
• 1/4 cup crunchy nugget, oat, or corn cereal
• 1/4 cup low-fat flavored yogurt or cottage cheese
• 1/4 cup pineapple tidbits & cherries
• 1 tablespoon chopped nuts

Directions

1. Wash hands and surfaces.
2. Wash banana. Then, peel and split it lengthwise and place in small cereal bowl.
3. Sprinkle cereal over banana, reserving some for topping.
4. Spoon yogurt or cottage cheese on top and drizzle with 1/2 teaspoon honey if using cottage cheese.
5. Decorate with pineapples and cherries.
6. Refrigerate leftovers immediately.

NOTE: Other fruits and different yogurts can be used.

Banana Pops

Makes 4 servings

Serving Size: 1 pop

Ingredients

• 1 package (3.4-ounce) instant banana pudding mix
• 2 cups skim milk
• 1 banana, cut into pieces

Directions

1. Combine pudding mix and milk.
2. Add cut up banana into pudding and blend evenly.
3. Spoon enough pudding mixture into small, paper cups to fill 2/3 full.
4. Tap cups lightly on counter to remove air pockets.
5. Insert plastic spoon or popsicle stick into center of each pudding cup.
6. Freeze until firm and enjoy!