Tips and Recipes

Lean and Mean Deli Roll-Ups

Makes 1 serving

Serving Size: 1 roll-up

Ingredients

• 1 stick low-fat string cheese
• 1 slice lean ham or turkey deli meat
• 1 teaspoon honey mustard

Directions

1. Wash hands and surfaces.
2. Wrap the meat slice around the string cheese and dip the roll-up in mustard.
3. Refrigerate leftovers immediately.

Apple Fruit Salad

Makes 8 servings

Ingredients

• 2 Golden Delicious apples, diced
• 2 Red Delicious apples, diced
• 2 bananas, peeled and sliced
• 1 1/2 cups red seedless grapes
• 1/2 cup plain nonfat yogurt
• 2 tablespoons orange juice
• 1/2 teaspoon ground cinnamon

Directions

1. Cut up all fruit and mix together in a medium bowl.
2. Combine yogurt, orange juice, and cinnamon in a small bowl and drizzle over fruits.
3. If preferred, put yogurt dressing in a squirt bottle to drizzle.

French Toast Sticks

Makes 4 servings

Serving Size: 4 sticks

Ingredients

• 4 slices whole-wheat bread
• 2 eggs
• 1/2 cup fat-free milk
• Powdered sugar and cinnamon for topping

Directions

1. Wash hands and surfaces.
2. Preheat oven to 350°F.
3. Spray a baking sheet with vegetable cooking spray and set aside.
4. Cut each slice of bread into four strips lengthwise. You’ll have 16 strips in all.
5. In a small bowl, combine eggs and milk, beat with a fork until frothy.
6. Dip each “stick” of bread in egg mixture and place on baking sheet.
7. Bake 12 minutes until brown.
8. Sprinkle lightly with powdered sugar and cinnamon.
9. Refrigerate leftovers immediately.

Fiesta Salad

Makes 8 servings

Serving Size: 1/2 cup

Ingredients

• 1 (15-ounce) can black-eyed peas or black beans, drained and rinsed
• 1 (15-ounce) can yellow corn, drained and rinsed
• 1/2 cup chopped green or red bell pepper
• 1/2 to 1 cup chopped onion
• 1/4 cup vegetable or olive oil
• 1/2 cup sugar
• 1/4 cup vinegar (white, cider, or balsamic)

Directions

1. Mix beans, corn, bell pepper, and onion in a bowl.
2. In a separate bowl, combine oil, sugar, and vinegar. Stir well.
3. Pour marinade over vegetables and mix well.
4. Chill 4-8 hours in refrigerator before serving.

Easy Breakfast Parfait

Makes 1 serving

Serving Size: 1 parfait

Ingredients

• 1/2 cup nonfat vanilla yogurt
• 1/4 cup sliced fruit (any kind)
• 3 tablespoons granola type cereal
• 1 tablespoon sliced almonds or other nuts

Directions

1. Place 1/4 cup yogurt in the bottom of a small cup.
2. Top with 2 tablespoons sliced fruit.
3. Layer 1 1/2 tablespoons cereal on top.
4. Repeat layers.
5. Top with almonds or other nuts.