Tips and Recipes

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.

Basic Scrambled Eggs

Makes 2 servings

Serving Size: 1 scrambled egg

Ingredients

• 2 eggs
• 2 tablespoons milk
• Salt and pepper
• 1 teaspoon butter

Directions

1. Beat eggs, milk, salt, and pepper until blended in medium bowl.
2. Heat butter in nonstick skillet over medium heat until hot.
3. Pour in egg mixture.
4. As eggs begin to set, pull across the pan with an inverted spatula, forming large, soft curds.
5. Continue cooking – pulling, lifting, and folding edges until thickened and no visible liquid remains.
6. Remove from heat and serve immediately.

Bean Dip

Makes 6 servings

Ingredients

• 15 ounces canned kidney beans
• 1 tablespoon vinegar
• 3/4 teaspoon chili powder
• 1/8 teaspoon ground cumin
• 1/4 cup water
• 2 teaspoons onion, minced
• 1 cup reduced-fat cheddar cheese, grated

Directions

1. Drain kidney beans in the colander and rinse under running water.
2. Place the rinsed beans, vinegar, chili powder, and cumin in a blender and blend until smooth.
3. Add enough water to make the dip easy to spread, about 1/4 cup.
4. Remove mixture from blender and put in bowl.
5. Stir in minced onion and grated cheese.
6. Serve with raw vegetables or corn chips.

Banana Berry Smoothie

Makes 4 servings

Ingredients

• 2 bananas
• 1 cup frozen berries
• 1 cup vanilla low-fat yogurt
• 3/4 cup low-fat skim or soy milk
• 1/2 cup ice cubes (optional)

Directions

1. In a blender, combine bananas, frozen berries, yogurt, and milk. Blend until smooth.
2. Add a few ice cubes and blend until smooth for a thicker consistency if you like.