Tips and Recipes

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!

Nearly a Five-Group Sundae

Makes 1 serving

Ingredients

Choose one food from each food group.

• Dairy Group
  • Low-fat vanilla yogurt or other flavor, plain or with fruit
• Protein Group
  • Nuts or seeds, such as cashews, peanuts, almonds, walnuts, pecans, or sunflower seeds
• Fruit Group
  • Fresh, frozen, or canned fruit, such as pineapple, strawberries, peaches, raspberries, blueberries, blackberries, mixed berries, or bananas
• Grain Group
  • Crushed graham crackers or graham cracker sticks or shapes

Directions

• Choose one food from each food group. Assemble the sundae using the ingredients listed above. Enjoy!

Green Egg Salad

Makes 1 serving

Serving Size: 1 sandwich

Ingredients

• 1/2 hard-boiled egg
• 2 teaspoons mashed fresh avocado
• 1 teaspoon sweet salad pickle cubes
• 1/8 teaspoon black pepper

Directions

1. Place all ingredients in a snack-size resealable plastic bag.
2. Be sure bag is sealed and then mash ingredients together until well-mixed.
3. Snip off bottom corner of bag and serve on a whole grain cracker or whole wheat bread.

Mexican Bean Dip

Makes 6 servings

Ingredients

• 1 (15-ounce) can nonfat or fat-free refried beans
• 1/2 cup mild salsa
• 6 ounces baked tortilla chips

Directions

1. Wash hands and surfaces.
2. Mix refried beans and salsa in medium bowl.
3. Serve the dip with chips.
4. Refrigerate leftovers immediately.