Tips and Recipes

Deviled Eggs

Makes 3 servings

Serving Size: 1 egg

Ingredients

• 3 eggs
• 2 tablespoons light, low-fat or fat-free mayonnaise
• 1/4 teaspoon mustard
• 1/8 teaspoon salt
• 1/8 teaspoon pepper

Directions

1. Wash hands and surfaces.
2. Cover eggs with water in saucepan. Bring to a boil.
3. Reduce heat to simmer and cook for 15 minutes.
4. Immediately rinse under cold water to stop cooking and ease peeling.
5. Refrigerate to cool.
6. Slice eggs into halves lengthwise and save the egg whites.
7. Place yolks in a 1-quart resealable bag with remaining ingredients; press out air. Close bag and knead until ingredients are well-blended.
8. Push contents toward corner of bag. Cut off corner of bag. Squeezing bag gently, fill reserved whites.
9. Refrigerate leftovers immediately.

PB & A Roll-Up

Makes 2 servings

Serving Size: 1/2 wrap

Ingredients

• 1 banana
• 3 tablespoons peanut butter
• 1 (6-inch) whole-wheat tortilla
• 4 tablespoons chopped apple

Directions

1. In a small bowl, use a fork to mash the banana.
2. Mix peanut butter with banana.
3. Spread over tortilla.
4. Top with chopped apples.
5. Roll tortilla.

Crispy and Spicy Snack Mix

Makes 8 servings

Ingredients

• 2 cups small, square, whole-wheat cereal
• 1 cup pretzel twists
• 1/2 cup square, reduced-fat cheese crackers
• 1/2 cup whole-wheat crackers
• 1 1/2 tablespoons butter or margarine, melted
• 1 tablespoon ginger stir-fry sauce
• 1 teaspoon chili powder
• 1 teaspoon ground cumin

Directions

1. Preheat oven to 250°F. See option below for microwave oven.
2. Spray a baking sheet with nonstick spray.
3. Combine first four ingredients in a large bowl.
4. Melt butter in a microwave-safe bowl.
5. Combine butter, ginger stir-fry sauce, chili powder, and cumin. Drizzle over cereal mixture, tossing to coat.
6. Spread mixture on baking sheet.
7. Bake for 30 minutes or until crisp, stirring twice.

Microwave Option: Using a microwave-safe baking dish, microwave on high for a total of 6 minutes, stirring at 2-minute intervals. Let cool.

Colorful Coleslaw

Makes 6 servings

Ingredients

• 2 tablespoons honey
• 1 tablespoon vegetable oil
• 1 1/2 tablespoons vinegar
• 1/2 teaspoon ground black pepper
• 2 cups green cabbage, shredded
• 1 cup red cabbage, shredded
• 1/4 cup onion, finely chopped
• 1 medium carrot, grated
• 1/2 cup bell pepper, finely chopped

Directions

1. Mix together honey, vegetable oil, vinegar, and pepper in a large bowl and stir well.
2. Add shredded cabbage, onion, carrot, and bell pepper to bowl and stir well.
3. Cover and refrigerate until chilled.

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.