Tips and Recipes

Tossed Green Salad

Makes 12 servings

Ingredients

• 12 cups dark green leaf lettuce
• 4 cups tomatoes, chopped
• 6 green onions, chopped
• 2 cups cauliflower, sliced
• Low-fat salad dressing

Directions

1. Wash hands and surfaces.
2. Wash lettuce in the colander under cool, running water. Drain well. Tear into bite sized pieces and place in a large bowl.
3. Wash tomatoes and green onions and chop into bite-sized pieces. Add to lettuce.
4. Wash cauliflower and slice into bite-sized pieces. Add to the rest of the vegetables.
5. Just before serving, add salad dressing and toss well.
6. Refrigerate leftovers immediately.

Taco Bowl

Makes 1 serving

Ingredients

• 7/8-ounce bag baked corn tortilla chips
• 2 tablespoons mild salsa
• 1/2 tomato
• 1/2 cup shredded dark green lettuce
• 1/2 cup shredded low-fat cheese

Directions

1. Wash hands and surfaces.
2. Wash tomato and lettuce.
3. Dice tomato.
4. Shred lettuce.
5. Place chips in bowl. Top with lettuce, tomato, cheese, and salsa.
6. Refrigerate leftovers immediately.

Skewered Veggies

Makes 1 serving

Ingredients

• 1 cup vegetables (summer squash, peppers, cucumbers, grape tomatoes, mushrooms, jicama, turnips)
• Low-fat salad dressing

Directions

1. Wash hands and surfaces.
2. Wash vegetables. Peel cucumbers, jicama, and turnips.
3. Cut vegetables into chunks.
4. Place chunks on a skewer.
5. Drizzle salad dressing over vegetables.
6. Refrigerate leftovers immediately.

NOTE: If you don’t have skewers, arrange the vegetables on a plate.

Quick Apple Cinnamon Oatmeal

Makes 1 serving

Ingredients

• 1/2 cup quick-cooking oats
• 2/3 cup water
• 1/4 cup unsweetened applesauce
• 1/4 teaspoon apple pie spice

Directions

1. Pour oats into a microwave-safe bowl
2. Add water to the oats. Cover with wax paper.
3. Cook in microwave for 1 to 2 minutes or until thickened. Use hot pads to remove bowl from the microwave. Stir until mixed.
4. Add applesauce and apple pie spice to oatmeal. Stir until mixed.

Recipe from Virginia Tech EFNEP

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