Tips and Recipes

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.

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.