Tips and Recipes

Yo-Fruit

Makes 2 servings

Ingredients

• 1 cup canned pineapple chunks, drained
• 1 banana
• 1/2 cup grapes
• 1 kiwi
• 1 (6-ounce) container low-fat lemon yogurt
• Nutmeg

Directions

1. Have an adult wash, peel, and cut kiwi using a vegetable peeler and knife.
2. Arrange pineapple, kiwi, bananas, and grapes onto your plate.
3. Top with yogurt and sprinkle with nutmeg.

Whole-Grain Crackers and Cheese

Makes 2 servings

Serving Size: 3 sandwiches

Ingredients

• 12 whole-grain, baked, or reduced-fat crackers
• 2 slices of low-fat cheese (American, cheddar, or Swiss)

Directions

1. Tear the cheese slices into 3 pieces.
2. Place one piece of cheese between two crackers. Repeat for the remaining cheese and crackers.

Waffle Fruit Sandwich

Makes 1 serving

Serving Size: 1 sandwich

Ingredients

• 1 frozen whole-grain waffle
• 1 tablespoon peanut butter
• Sliced fruit of your choice (bananas, apples, and strawberries are great choices)

Directions

1. Toast waffle in toaster.
2. Spread waffle with 1 tablespoon peanut butter. Cut in half.
3. On one half of the waffle, place fruit on top of peanut butter. Place other half of waffle on top, peanut butter side down, to make a waffle sandwich.

Toss-Up Snack Mix

Makes 2 servings

Ingredients

• 1 cup whole-grain corn and rice cereal
• 1/2 cup dried apples
• 1/4 cup dried cranberries
• 1/2 cup roasted peanuts or soy nuts (for those with nut allergies)

Directions

1. Measure each ingredient as follows and place in a baggie:
   • 1/2 cup whole-grain corn and rice cereal
   • 1/4 cup dried apples
   • 1/8 cup dried cranberries
   • 1/4 cup roasted peanuts or soy nuts
2. Toss the bag and shake it side to side to create a mix.
3. Repeat for the second baggie.

Tooty-Fruity Pudding Cup

Makes 8 servings

Serving Size: 1/2 cup

Ingredients

• 1 (3.4 ounce) box instant vanilla pudding
• 2 cups skim milk
• 2 cups fresh or canned fruit of your choice, sliced
• 1 1/2 cups crunchy granola cereal

Directions

1. Mix pudding according to package instructions, using the 2 cups of milk. Cover with plastic wrap and chill until set.
2. Into 8 individual small paper cups, layer the following ingredients:
   • Fruit
   • Pudding
   • Cereal
3. Repeat the layers for each cup.