Tips and Recipes

Tasty Tots

Makes 6 servings

Serving Size: 6 tots

Ingredients

• 5 cups sweet potatoes, peeled and coarsely shredded
• 2 1/2 cups canned low-sodium garbanzo beans (chickpeas) with liquid
• 1/2 cup green onions, finely chopped
• 2 tablespoons vegetable oil
• 1/2 teaspoon salt
• 1/2 teaspoon garlic powder
• 1/4 teaspoon ground black pepper
• 1/2 teaspoon onion powder
• 1/2 teaspoon ground cinnamon

Directions

1. Preheat oven to 350°F.
2. Place shredded potatoes on a large baking pan sprayed with a nonstick cooking spray. Bake for 20 minutes or until slightly tender. Do not overcook. Remove from oven.
3. In a blender or food processor, blend the garbanzo beans and liquid until smooth.
4. In a medium mixing bowl, mix all the ingredients together. Cover and refrigerate for 40-45 minutes to make tots easier to form.
5. Preheat oven to 400°F.
6. Spray a large baking pan with nonstick cooking spray. Using a cookie scoop or a spoon, roll 36 tots. Place 1 inch apart on baking sheet. Lightly flatten the top of the tots with a spoon or a fork. Bake for 10-12 minutes or until lightly brown. Serve hot.

Body Building Snack Stack

Ingredients

• Whole-wheat crackers
• 1 avocado, mashed
• 1 tablespoon lime or lemon juice
• 1/2 teaspoon cumin
• 2 tablespoons minced parsley, cilantro, or dill
• Lean ham or turkey deli meat
• Apple, sliced
• Low-fat cheese

Directions

1. Place whole-wheat crackers on a plate.
2. Combine the mashed avocado, juice, cumin, and the parsley, cilantro, or dill together in a bowl.
3. Evenly spread avocado mixture on each cracker.
4. Layer meat and cheese on cracker and top with apple slice.
5. Enjoy!

Surprise Salad

Makes 12 servings

Ingredients

• 1 apple
• 2 bananas
• 1/2 cup lemon juice
• 3 cups carrots, shredded
• 1/2 cup sugar
• 1/3 cup seedless raisins
• 1/2 cup low-fat salad dressing

Directions

1. Wash hands and surfaces.
2. Wash apples, bananas, and carrots.
3. Chop apple. Peel and slice bananas and put in a mixing bowl. Add lemon juice to keep the fruit from turning brown.
4. Grate carrots into another mixing bowl and add sugar and raisins.
5. Remove apples and bananas from lemon juice and combine with carrot mixture.
6. Add salad dressing, blend, and chill until serving time.
7. Refrigerate leftovers immediately.

Tacos

Makes 12 servings

Serving Size: 1 taco

Ingredients

• 1 1/2 lb. lean ground beef
• 1 small onion, chopped
• 1/4 teaspoon cumin
• 1/2 teaspoon oregano
• 1/2 teaspoon garlic powder
• 12 taco shells
• 2 cups shredded low-fat Monterey Jack or taco cheese
• 1 cup dark green lettuce, washed and shredded

Directions

1. Wash hands and surfaces.
2. In a large skillet, brown the ground beef with onion. Drain liquid.
3. Stir in the spices.
4. Heat taco shells according to package directions.
5. Spoon taco mix into shells, dividing between 12 shells.
6. Top with shredded cheese and lettuce.
7. Refrigerate leftovers immediately.

Trail Mix

Ingredients

• Whole-wheat or corn square cereal
• Oat O-shaped cereal
• Pretzels
• Small animal-shaped cookies
• Raisins

NOTE: Other cereals and dried fruits could be used for this trail mix.

Directions

1. Wash hands and surfaces.
2. Put some of each food in a small bowl.
3. Take one spoonful from each bowl and place in a baggie.
4. Shake the baggie to mix.