Tips and Recipes

Perfect Pumpkin Pancakes

Makes 1 dozen 3 1/2-inch pancakes

Ingredients

• 2 cups flour (use 1/2 whole-wheat)
• 2 tablespoons brown sugar
• 1 tablespoon baking powder
• 1 1/4 teaspoon pumpkin pie spice
• 1 teaspoon salt
• 1 egg
• 1/2 cup canned pumpkin
• 1 3/4 cup skim milk
• 2 tablespoons vegetable oil
• Vegetable cooking spray

Directions

1. Wash hands and surfaces.
2. Combine flour, brown sugar, baking powder, pumpkin pie spice, and salt in a large mixing bowl.
3. In a medium bowl, combine egg, canned pumpkin, milk, and vegetable oil, mixing well.
4. Add wet ingredients to flour mixture, stirring just until moist. Batter may be lumpy. For thinner batter, add more milk.
5. Lightly coat skillet or a griddle with vegetable cooking spray and heat on medium.
6. Using a 1/4-cup measure, pour batter onto hot griddle. Cook until bubbles begin to burst, then flip pancakes and cook until golden brown, 1 1/2 to 2 1/2 minutes. Repeat with remaining batter.
7. Refrigerate leftovers immediately.

Original Recipe: ChooseMyPlate.gov

Mini Martian Muffins

Makes 28 servings

Serving Size: 2 mini muffins

Ingredients

• 2 eggs
• 3/4 cup brown sugar
• 1/2 cup applesauce
• 1/2 cup orange juice
• 1 teaspoon vanilla extract
• 2 cups all-purpose flour
• 2 teaspoons ground cinnamon
• 2 teaspoons baking soda
• 1 teaspoon salt
• 1 teaspoon nutmeg
• 1/2 cup unsweetened cocoa
• 2 medium zucchini, grated

Choose 2 of the following. Blend together to make a frosting

• Powdered sugar
• Peanut butter
• Low-fat yogurt

Directions

1. Preheat oven to 350°F.
2. In a large bowl, beat eggs, brown sugar, applesauce, orange juice, and vanilla extract.
3. Combine the dry ingredients (flour, cinnamon, baking soda, salt, nutmeg, cocoa) in a separate bowl. Gradually add to egg mixture and mix well.
4. Stir in grated zucchini.
5. Fill muffin pans 2/3 full. Bake for 20-25 minutes.
6. Remove muffins from pan and allow to cool.
7. Spread mixed frosting of your choice on top of cooled muffins.

Italian Mixed Vegetables

Makes 4 servings

Ingredients

• 1 zucchini, sliced
• 1 yellow squash, sliced
• 1/2 red or green bell pepper, chopped
• 2 tomatoes, chopped
• 1/4 low-calorie Italian salad dressing
• 1/4 cup grated Parmesan cheese

Directions

1. Wash, slice, and chop vegetables as indicated.
2. Mix vegetables and salad dressing together in a microwave safe casserole dish.
3. Cook vegetables in microwave for 10 minutes, stirring every 2-3 minutes.
4. Sprinkle Parmesan cheese over the top of vegetables and allow it to melt before serving.

Grilled Cheese Roll-Ups

Makes 2 servings

Serving Size: 2 roll-ups

Ingredients

• 4 slices whole wheat bread, crusts removed
• 2-3 slices of cheese
• 1/6 cup melted butter

Directions

1. Roll each slice of bread flat using a rolling pin
2. Place one slice of cheese onto the bread. Then roll up bread and cheese and secure with toothpick.
3. Brush the outside of the bread with melted butter.
4. Have an adult place the bread in a skillet over medium heat. Turn with tongs until all sides are browned and cheese is melted.

Fruity Fizz

Makes 1 serving | Serving size: 12 fl. oz.

Ingredients

• Choose 1/2 cup of fizz
  • Seltzer water
  • Ginger ale
• Choose 1/2 cup of 100% fruit juice
  • Grape juice
  • Orange juice
  • Apple juice
  • Lemon juice
• Choose 1/2 cup of a fruit
  • Strawberries
  • Raspberries
  • Blueberries
  • Oranges
  • Grapes
  • Peaches

Directions

• Pour juice and fizz over ice. Add in fruit and stir.

 

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Apple Berry Fizz

• 1/2 cup seltzer water
• 1/2 cup apple juice
• 1/2 cup strawberries

Citrus Fizz

• 1/2 cup ginger ale
• 1/2 cup lemon juice
• 1/2 cup oranges

Berry Fizz

• 1/2 cup seltzer water
• 1/2 cup cranberry juice
• 1/2 cup grapes