Tips and Recipes

Rainbow Parfait

Makes 1 serving

Ingredients

Use a variety of fruits you have on hand. Ask an adult to help cut the fruit.

• 1/2 cup nonfat yogurt
• 2 tablespoons crunchy whole grain cereal
• 2 fresh strawberries cut into bite-sized pieces
• 6 fresh blueberries
• 2 tablespoons cut up peaches (fresh or canned)
• 2 tablespoons pineapple chunks (fresh or canned)

Directions

1. Place 1/2 yogurt in a small cup.
2. Top with 1/2 of each fruit.
3. Top with 1/2 crunchy cereal.
4. Repeat the layers.

Rainbow Pita Pockets

Makes 2 servings

Serving Size: 1 pita pocket

Ingredients

• 2 whole-wheat pita pockets
• 2 lettuce leaves
• 6 grape tomatoes, sliced in half
• 1/4 cup shredded low-fat cheese
• 2 ounces lean deli meat
• Low-fat ranch dressing
• 100% fruit juice (optional)

Directions

1. Build your own Rainbow Pita Pocket by filling the pita with the ingredients. Serve fruit juice on the side.

Easy Stovetop Lasagna

Makes 6 servings

Ingredients

• 1/2 pound lean ground beef
• 28 ounces canned, diced, low-sodium tomatoes
• 6 ounces tomato paste
• 1 teaspoon Italian seasoning
• 8 ounces whole-grain lasagna noodles
• 8 ounces low-fat cottage cheese
• 1/4 cup grated Parmesan cheese

Directions

1. Brown ground beef in a large skillet. Drain off oil and return to skillet.
2. Stir in canned tomatoes, tomato paste, and Italian seasoning. Bring to a boil.
3. In the saucepan, cook pasta according to directions on the package. Remove and drain in a colander.
4. Add cooked noodles and cottage cheese to beef mixture.
5. Cover and cook for 5 minutes.
6. Sprinkle Parmesan cheese on top.
7. Cover and remove from heat. Let stand for 4 minutes to melt cheese.

Fruit Smoothie

Makes 2 servings

Ingredients

• 1 bag of frozen strawberries OR other frozen fruit
• 1 cup of low-fat vanilla yogurt
• 1 cup of 100% orange juice

Directions

1. Measure and add the necessary ingredients into a blender.
2. Blend the ingredients together until smooth.
3. Pour the smoothies into cups and enjoy!

Rainbow Kabobs

Ingredients

(Choose one item from each color category)

• Red
  • 1 red bell pepper, washed, cored, and sliced
  • 1 pint of strawberries, washed and sliced
  • 1 small container of cherry tomatoes
• Orange
  • 1 orange, washed, peeled, and sectioned
  • 1 cantaloupe, washed and cut into square pieces
• Yellow
  • 1 can pineapple chunks
  • 1 banana, washed, peeled, and sliced
• Green
  • 1 large bunch of green grapes, washed
  • 1 cucumber, washed, peeled, and sliced in THICK slices
• Blue
  • 1 pint of blueberries, washed
• Purple
  • 1 bunch of purple grapes, washed

Directions

1. With the help of an adult, prepare various ingredients listed for your kabob.
2. To make a kabob, slide the fruit or vegetable onto a coffee stirrer or skewer.

Make a rainbow and enjoy!