Tips and Recipes

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!

Tempting Tostadas

Makes 4 servings

Serving Size: 1 tostada

Ingredients

• 4 corn tortillas, 6-inch
• 1 cup low-fat or fat-free refried beans
• 3/4 cup shredded low-fat Monterey Jack cheese
• 1 cup low-fat sour cream
• 1 cup shredded lettuce
• 1 cup shredded carrots
• 1 cup salsa
• Vegetable oil

Directions

1. Wash hands and surfaces.
2. Preheat oven to 375°F.
3. Lightly brush both sides of tortilla with vegetable oil. Place tortillas on baking sheet. Bake 12-15 minutes or until crisp.
4. Grate cheese and carrots. Shred lettuce.
5. Spread 1/4 cup refried beans on each tortilla and top with 3 tablespoons of cheese.
6. Bake until cheese melts, about 2 minutes.
7. Top each tortilla with 1/4 cup sour cream, lettuce, carrots, and salsa.
8. Refrigerate leftovers immediately.

Recipe from: K-State

Ricotta Roll-Ups

Makes 1 serving

Serving Size: 2 roll-ups

Ingredients

• 2 slices 98% fat-free ham or turkey deli meat
• 2 tablespoons low-fat ricotta cheese

Directions

1. Wash hands and surfaces.
2. Place meat slices on a plate. Spoon ricotta cheese on each slice of meat.
3. Roll meat slices around cheese and enjoy!
4. Refrigerate leftovers immediately.