Tips and Recipes

Power Up Smoothie

Makes 2 servings

Serving Size: 1 cup

Ingredients

• Choose 1/2 cup of a fruit
  • Bananas
  • Strawberries
  • Peaches
  • Blueberries
• Choose 1 cup of a base
  • Low-fat plain yogurt
  • Low-fat vanilla yogurt
  • Low-fat vanilla frozen yogurt
  • Frozen fruit
  • Frozen juice concentrate, such as apple or orange
  • Ice cubes
• Choose 1/2 cup of a liquid
  • Low-fat or fat-free milk
  • 100% fruit juice
  • Calcium-fortified soy milk

Directions

Be sure to choose one or more of the bolded ingredients so your smoothie has protein. You can also add tofu or nut butter. Put all the ingredients in a blender and mix until smooth. Serve immediately. This will give you enough for two people. If there are more than two of you, you can make twice as much.

Tortilla Bean Dip

Makes 16 servings

Ingredients

• 15 ounces canned refried beans
• 15 ounces salsa
• 4 ounces low-fat cheddar cheese, shredded
• 8 ounces baked tortilla chips

Directions

1. Open can of refried beans and place in a bowl.
2. Stir in salsa.
3. To serve hot, microwave for 1-2 minutes, then stir.
4. Top with shredded cheese and serve hot or cold with chips.

The Incredible, Edible Four Food Group Parfait

Makes 1 serving

Serving Size: 1 parfait

Ingredients

• 6 tablespoons low-fat vanilla yogurt
• 2 tablespoons frozen strawberries or crushed pineapple
• 2 heaping tablespoons oat O-shaped cereal
• 1 teaspoon chopped peanuts

Directions

1. Wash hands and surfaces.
2. Open strawberries and pour into a small bowl.
3. Measure 2 tablespoons yogurt into a cup.
4. Add 2 tablespoons cereal on top of yogurt.
5. Add 2 more tablespoons yogurt.
6. Add 2 tablespoons fruit on top of yogurt.
7. Add 2 more tablespoons yogurt.
8. Top with a teaspoon of crushed peanuts.
9. Refrigerate leftovers immediately.

Shamrock Shakes

Makes 2 servings

Ingredients

• 1/2 ripe banana
• 1 cup lime sherbet
• 1 cup fat-free milk

Directions

1. Wash hands and surfaces.
2. Measure milk and add to blender.
3. Wash banana. Then peel, cut in half, and place in blender.
4. Measure lime sherbet and add to blender.
5. Blend all ingredients until smooth.
6. Refrigerate leftovers immediately.

Recipe from: K-State

Raw Veggies with Yogurt Dip

Makes 6 servings

Ingredients

• 1 cup nonfat plain yogurt
• 1 package ranch dressing mix
• 4 ounces baby carrots
• 1 head broccoli
• 2 green or red bell peppers

Directions

1. Wash hands and surfaces.
2. Wash vegetables.
3. Cut broccoli into florets and peppers into strips.
4. Mix yogurt with ranch dressing mix in a medium bowl.
5. Place vegetables and dip on a plate and enjoy.
6. Refrigerate leftovers immediately.