Tips and Recipes

Veggie Pillows

Makes 2 servings

Serving Size: 1/2 pita

Ingredients

• 1 celery stalk
• 1 carrot
• 1/2 green bell pepper
• 2 tablespoons low-fat ranch-style salad dressing
• 1 slice whole-wheat pita bread

Directions

1. Wash hands and surfaces.
2. Wash celery and chop into small pieces.
3. Wash and peel carrots and chop into small pieces.
4. Wash and chop green pepper.
5. Combine all vegetables in a bowl and add dressing.
6. Cut pita bread in half and open pita pocket. Stuff veggies into pocket.
7. Refrigerate leftovers immediately.

Fruit Pizza

Makes 12 servings

Ingredients

• 1/2 cup margarine
• 1 cup sugar (divided in half)
• 2 teaspoons vanilla extract (divided in half)
• 1 egg
• 2 cups flour (use half whole-wheat flour)
• 2 teaspoons baking powder
• 8 ounces light or reduced fat or fat-free cream cheese
• Sliced strawberries, kiwifruit, bananas, mandarin oranges, pears, peaches, blueberries, or grapes

Directions

1. Wash hands and surfaces.
2. Preheat oven to 375°F.
3. For crust, cream margarine, 1/2 cup sugar, 1 teaspoon vanilla, and egg until light and fluffy. Add flour and baking powder, mixing well.
4. Spread mixture, about 1/8 inch thick, on pizza pan.
5. Bake for 10-12 minutes or until lightly browned. Cool.
6. For spread, mix together cream cheese, 1/2 cup sugar, and 1 teaspoon vanilla.
7. Spread on cooled cookie crust.
8. Arrange fruit on top of pizza. Refrigerate until serving time.
9. Refrigerate leftovers immediately.

Original Recipe from Choose MyPlate 

Easy Cheesy Tortilla Bake

Makes 12 servings

Ingredients

• 16 whole-wheat tortillas
• 2 cans low-sodium tomato soup (10 oz.)
• 2 cups chunky salsa
• 1 cup fat-free milk
• 4 cups cubed, cooked chicken or turkey
• 2 cups low-fat shredded cheddar cheese
• Vegetable cooking spray

Directions

1. Wash hands and surfaces.
2. Preheat oven to 400°F.
3. Lightly coat baking dishes with cooking spray.
4. Cut or tear tortillas into 1-inch pieces.
5. Divide cheese in half and save 1 cup for topping.
6. In a large mixing bowl, combine tortillas, soup, salsa, milk, chicken or turkey, and 1 cup of cheese.
7. Divide the mixture into two baking dishes.
8. Bake for 30 minutes or until hot.
9. Remove from oven and sprinkle 1 cup of remaining cheese over each baking dish.
10. Refrigerate leftovers immediately.

Original Recipe from: K-State

Blueberry/banana Sundaes

Makes 1 serving

Ingredients

• 1/2 cup whole-grain cereal
• Half of a 6-ounce container plain or flavored nonfat or low-fat yogurt
• 1/4 cup blueberries (fresh or frozen and thawed)
• 1/2 banana

Directions

1. Wash hands and surfaces.
2. Wash all fresh fruit.
3. Peel and slice bananas.
4. Spoon some of the yogurt into your serving bowl.
5. Sprinkle with cereal and top with blueberries and banana.
6. Refrigerate leftovers immediately.

Cheesy Fruit Skewers

Makes 1 serving

Serving Size: 1 skewer

Ingredients

• 3 chunks of fruit (strawberries, kiwifruit, grapes, pineapple, apples, oranges)
• 3 cheese chunks, any kind

Directions

1. Wash hands and surfaces.
2. Wash fruit. Peel fruit such as kiwi, pineapple, and oranges. Cut fruit into chunks.
3. Cut cheese into chunks.
4. Put fruit and cheese on a skewer.
5. Refrigerate leftovers immediately.