Tips and Recipes

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.

Sunshine Smoothie

Makes 2 servings

Ingredients

• 1/4 cup baby carrots
• 1/4 cup orange juice
• 1/2 cup frozen pineapple chunks
• 1/3 cup plain Greek yogurt
• 1/4 cup frozen mango chunks
• 1 tablespoon honey

Directions

• Measure out ingredients and blend in a blender. Don’t forget to refrigerate the remainder of the ingredients.

Quick Pizza

Makes 2 servings

Serving Size: 1/2 English muffin or 1 slice pita bread

Ingredients

• 1 English muffin or pita bread, halved
• 1/2 cup low-sodium spaghetti sauce
• 1/2 cup pineapple tidbits in own juice, drained
• 1/2 cup lean diced ham
• 1/4 cup reduced-fat mozzarella cheese, shredded

Directions

1. Toast bread or muffin until very lightly browned.
2. Preheat oven to 350°F.
3. Place toasted bread or muffin on a baking sheet
4. Spread half of the spaghetti sauce onto each slice of bread or muffin half.
5. Place half of the pineapple tidbits and half of the diced ham on top of the spaghetti sauce on each slice of bread or muffin half.
6. Sprinkle 2 tablespoons of cheese on top of pineapple and ham on each slice of bread or muffin half.
7. Bake for 4-6 minutes or until cheese melts and bread or muffins are thoroughly heated.

Food Group Parfait

Makes 2 servings

Ingredients

• 1 4-6 oz. carton low-fat vanilla yogurt
• 1/2 cup fresh or frozen fruit of your choice
• 4 tablespoons oat O-shaped cereal
• Sliced almonds or granola (optional)

Directions

1. Wash hands and surfaces.
2. Place 2 tablespoons of yogurt into each cup.
3. Add 2 heaping tablespoons of cereal to each cup. Then add 2 more tablespoons of yogurt to each cup.
4. Add 2 tablespoons of thawed fruit to each cup. Then add 2 more tablespoons of yogurt.
5. Top your parfait with a teaspoon of sliced almonds or granola and eat and enjoy!