Tips and Recipes

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.

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.