Tips and Recipes

Food Group Butterfly

Makes 1 serving

Serving Size: 1 butterfly

Ingredients

• 1 slice low-fat American cheese
• 1 celery stalk, 3 inches long
• 1 tablespoon peanut butter or reduced-fat or fat-free cream cheese
• 2 to 6 raisins
• 2 pretzel sticks

Directions

1. Wash hands and surfaces.
2. Wash and cut celery into a 3-inch long piece.
3. Cut cheese slice diagonally with a knife, pizza cutter, or scissors.
4. Place cheese slices on small plate with points together, forming wings.
5. Fill celery with peanut butter or cream cheese and place filling side down on the cheese wings. This forms the body of the butterfly.
6. Use raisins to decorate wings. Use a dab of peanut butter or cream cheese as “glue.”
7. Use pretzels as antennae, sliding them into the peanut butter on the celery.
8. Refrigerate leftovers immediately.

Recipe from: K-State

Apple Salad

Makes 8 servings

Serving Size: 1/2 cup

Ingredients

• 2 cups apple, diced
• 1 cup celery, diced
• 1/2 cup raisins
• 1/2 cup nuts
• 2 tablespoons plain yogurt
• 1 tablespoon orange juice

Directions

1. Mix orange juice with yogurt.
2. In a medium bowl, toss apples, celery, raisins, and nuts with the dressing mixture.
3. Chill for 30 minutes and serve.

Fresh Fruit Dippers

Makes 1 serving

Ingredients

• 6-ounce container nonfat or low-fat vanilla or strawberry yogurt
• 2 to 3 strawberries
• 1/4 to 1/2 banana

Directions

1. Wash hands and surfaces.
2. Wash fruit.
3. Peel banana. Cut fruit into chunks or pieces – halve the strawberries and slice the bananas.
4. Use a fork to dip fruit into yogurt.
5. Refrigerate leftovers immediately.

Whole Grain Pancakes

Makes 4 servings

Ingredients

• 3/4 cup whole wheat flour
• 1/4 cup oat bran or wheat germ
• 1/4 cup old-fashioned oats
• 1 tablespoon cornmeal
• 2 teaspoons baking powder
• 1/4 teaspoon salt
• 1 egg
• 1 ripe banana, mashed
• 1 tablespoon vegetable oil
• 1 cup milk

Directions

1. Preheat griddle to 375°F.
2. Mix dry ingredients in a large bowl. Whisk together.
3. In a medium bowl, beat the egg with a whisk. Add the mashed banana, oil, and milk. Mix well.
4. Add the liquid ingredients to the dry ingredients and stir gently, just until ingredients are combined. Do not overmix. The batter may be lumpy. Let batter sit for 5 minutes.
5. Pour batter 1/2 cup at a time onto the hot griddle. Cook until edges become crisp and bubbles have formed on the top, about 2 minutes. Flip the pancake and continue cooking until the bottom is browned, about 1-2 minutes more.
6. Serve hot with a fruit puree or reduced-sugar syrup.

Recipe from: Eat Drink Mississippi 

Food Group Snack Mix

Makes 2 servings

Ingredients

• 1/4 cup raisins
• 1/4 cup banana chips
• 1/4 cup nut mix

Directions

• Fill two resealable bags with the ingredients (half in each bag) and enjoy!