Tips and Recipes

Nutty Bananas

Makes 1 serving

Serving Size: 1 banana

Ingredients

• 1 banana
• 2 tablespoons peanut butter
• 2 tablespoons chopped nuts

Directions

1. Wash hands and surfaces.
2. Wash and peel the banana. Spread it with peanut butter.
3. Pour nuts on a plate and roll the banana in the nuts.
4. Refrigerate leftovers immediately.

Pretzel Shapes

Makes 4 servings

Serving Size: 3 pretzels

Ingredients

• 1 package yeast (2 1/2 teaspoons)
• 1/2 cup warm water (105-115°F)
• 1 teaspoon honey
• 1 1/3 cups flour (use half whole-wheat flour)
• 1 teaspoon salt
• Vegetable cooking spray
• Mustard

Directions

1. Wash hands and surfaces.
2. Preheat oven to 425°F.
3. In a small bowl, dissolve yeast in warm water, add honey and let set for a few minutes.
4. In a large mixing bowl, measure flour and salt.
5. Add yeast mixture to flour mixture and stir until ingredients are combined. Dough will be crumbly and flaky.
6. Knead dough on clean countertop or cutting board until it forms a smooth ball. Add a little flour if dough is sticky to keep from sticking to counter.
7. Divide dough into 12 pieces about the size of a walnut. Roll each ball into a snake and then twist into a pretzel shape.
8. Place pretzels on a baking sheet lightly coated with vegetable cooking spray.
9. Bake for 10 to 12 minutes or until golden brown.
10. Serve with honey mustard.

NOTE: Pretzels can be brushed with melted margarine and sprinkled with herbs or spices.

Recipe from K-State

Pablo’s Salsa

Makes 6 servings

Ingredients

• 3 tomatoes, diced
• 1/2 cup onion, finely chopped
• 2 green bell peppers, finely chopped
• 1/2 cup fresh cilantro, chopped
• 1 teaspoon salt
• 2 teaspoons lime juice
• 4 cups corn chips

Directions

1. Mix all ingredients except chips together.
2. Refrigerate for at least 2 hours. Serve with corn chips.

French Toast with Fruit

Makes 8 servings

Serving Size: 1 slice

Ingredients

• 4 large eggs, beaten
• 1 cup skim milk
• 1/2 teaspoon ground cinnamon or nutmeg
• 1/2 teaspoon vanilla
• 8 slices whole-wheat bread
• 1 tablespoon margarine
• 3 cups strawberries, sliced
• 1/3 cup maple syrup
• Dash of ground cinnamon

Directions

1. In a large bowl, beat eggs with a fork or whisk, then add milk, 1/2 teaspoon cinnamon, and vanilla. Beat until mixed well.
2. Melt margarine in a large skillet on medium-high heat.
3. Dip one slice of bread at a time in the egg mixture and turn over to coat both sides.
4. Place in hot skillet. Use a spatula to turn bread. Cook each side until golden brown, about 2 minutes.
5. To make fruit sauce, combine strawberries, syrup, and a dash of cinnamon. Mix well.
6. Microwave fruit sauce for 30 seconds or until warm and stir.
7. Spoon sauce over French toast immediately and serve.

Whole Grains To-Go

Makes 40 servings (120 small balls or 30 bars)

Serving Size: 3 balls

Ingredients

• 6 cups old-fashioned rolled oats
• 1/2 cup chopped pecans, almonds, or walnuts
• 1/4 teaspoon ground cinnamon
• 3/4 cup water
• 4 tablespoons honey
• 3/4 cup low-fat chunky peanut butter
• 3/4 cup dried fruit (raisins, cranberries, blueberries, cherries, etc.)

Directions

1. In a large bowl, stir together the oats, nuts, and cinnamon.
2. Add the water and honey and stir to combine thoroughly.
3. Add peanut butter and dried fruit and stir to combine thoroughly.
4. Using damp hands, shape mixture into bars or small balls for a quick snack to-go.