Tips and Recipes

Tortilla Twist

Makes 1 serving

Serving Size: 1 tortilla

Ingredients

• 1 whole-wheat tortilla
• 2 tablespoons hummus
• 2 slices tomato
• 1 leaf dark green lettuce
• 1 slice low-fat cheese (cheddar or provolone)

Directions

1. Wash hands and surface.
2. Wash tomato and lettuce.
3. Slice tomato.
4. Place tortilla on plate and spread with hummus.
5. Top with cheese, tomato, and lettuce.
6. Roll the tortilla around the filling and enjoy!
7. Refrigerate leftovers immediately.

Granola Sundaes

Makes 1 serving

Ingredients

• 6-ounce container low-fat plain or vanilla yogurt
• 1/4 cup fresh or frozen fruit
• 1/4 cup low-fat granola cereal

Directions

1. Wash hands and surfaces.
2. If using fresh fruit, wash it
3. Spoon yogurt into serving bowl.
4. Top yogurt with fruit and sprinkle granola on top.
5. Refrigerate leftovers immediately.

Fruit Salad with Light Whipped Topping

Makes 12 servings

Ingredients

• 16 ounces fruit cocktail in juice, drained
• 20 ounces pineapple chunks in juice, drained
• 8 ounces plain, fat-free yogurt
• 8 ounces light whipped topping

Directions

1. Drain fruit cocktail and pineapple chunks in colander. Place fruit in bowl.
2. Stir in yogurt and whipped topping. Mix well.
3. Refrigerate until ready to serve.

Blueberry Muffins

Makes 12 servings

Serving Size: 1 muffin

Ingredients

• 1/3 cup vegetable oil
• 1 cup sugar
• 2 eggs
• 1/2 cup skim milk
• 1 teaspoon vanilla
• 2 cups whole wheat flour
• 2 teaspoons baking powder
• 1/2 teaspoon salt
• 2 cups blueberries, fresh or frozen

Directions

1. Preheat the oven to 375°F. Spray muffin pan with nonstick spray or use paper liners.
2. In a medium mixing bowl, beat the oil and sugar until creamy.
3. Crack and add each egg separately. Crack one egg into a small bowl and check for shells and freshness. Add to the medium mixing bowl. Repeat for second egg. After adding eggs to the oil and sugar mixture, beat well.
4. Add milk and vanilla to mixture and stir well. Set aside.
5. In a large mixing bowl, stir together the flour, baking powder, and salt.
6. Add the liquid mix to the dry and stir together until moist. Do not overmix.
7. Gently fold the blueberries into the batter. Fill each muffin cup 2/3 full. Bake for 25-30 minutes.

Banana Pudding with Graham Crackers

Makes 1 serving

Ingredients

• 1/2 banana
• 1 graham cracker
• 6-ounce container low-fat vanilla or lemon yogurt

Directions

1. Wash hands and surfaces.
2. Wash the banana. Peel and slice half the banana into the serving bowl.
3. Crumble the graham cracker over the banana.
4. Top with yogurt and enjoy!
5. Refrigerate leftovers immediately.