Tips and Recipes

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

Fruit Salsa with Cinnamon Chips

Makes 4 servings

Ingredients

• 1 cup strawberries
• 1 banana
• 1 kiwifruit
• 1 Granny Smith apple (with peel)
• 1/2 cup sugar, divided
• 1/4 teaspoon nutmeg
• 1 1/2 teaspoons cinnamon, divided
• 2 tablespoons lemon juice
• 4 whole-wheat tortillas
• Vegetable cooking spray

Directions

1. Wash hands and surfaces.
2. Wash strawberries and remove stems. Chop into small pieces on cutting board.
3. Wash and peel banana and chop into small pieces.
4. Wash and cut apple into quarters. Remove core and seeds. Chop into small pieces.
5. Wash, peel, and chop kiwifruit into small pieces.
6. Mix fruits and add lemon juice, 1/4 cup sugar, nutmeg, and 1/2 teaspoon cinnamon.
7. Chill.
8. Refrigerate leftovers immediately.

Cinnamon Chips

1. Wash hands and surfaces.
2. Preheat oven to 350°F.
3. Cut tortillas into strips with kitchen shears.
4. Spray a baking sheet with vegetable cooking spray and place strips on baking sheet.
5. Spray strips with vegetable cooking spray.
6. Mix rest of cinnamon (1 teaspoon) and sugar (1/4 cup) together and sprinkle lightly on strips.
7. Bake for 7-10 minutes or until lightly brown.
8. Serve chilled fruit salsa accompanied by cinnamon chips.

Fruit Combo with Lava Sauce

Makes 4 servings

Ingredients

• 1 cup pineapple juice
• 2 tablespoons sugar
• 2 teaspoons lemon juice
• 1/4 teaspoon lemon peel
• 2 teaspoons corn starch
• 1 cup fresh pineapple chunks or canned tidbits
• 1 cup each: bananas, kiwifruit, and grapes, cut into bite-sized pieces

Directions

1. Wash hands and surfaces.
2. Combine pineapple juice, sugar, lemon juice, lemon peel, and corn starch in a medium saucepan.
3. Cook, stirring constantly over medium-high heat until mixture comes to a boil. Reduce heat to low; cook for 2 minutes or until slightly thickened. Cool slightly. Sauce can be served warm or chilled.
4. Wash, peel, and cut up banana and kiwi. Wash and cut up grapes.
5. Combine pineapple chunks or tidbits with other fruit and arrange in individual dishes. Spoon glaze over fruit. Refrigerate leftovers in airtight container.

Recipe from Kansas State University