Tips and Recipes

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.

Nutty Grapes

Makes 1 serving

Ingredients

• 7 grapes
• 1/4 cup unsalted nuts (pecans, peanuts, walnuts, almonds)

Directions

1. Wash hands and surfaces.
2. Wash grapes.
3. Place grapes and nuts in a bowl and enjoy!

Juicy Yogurt Pops

Makes 12 servings

Serving Size: 1 pop

Ingredients

• 3/4 cup low-fat vanilla yogurt
• 1 1/2 cups 100% fruit juice (try grape, apple, or orange juice)

Directions

1. Spoon 1 tablespoon of yogurt into each cup of an ice tray.
2. Fill each cup with fruit juice (about 2 tablespoons in each cup).
3. Cover tray with wax paper and stick a toothpick in each cup.
4. Freeze overnight.