Tips and Recipes

Broccoli Salad

Makes 8 servings

Serving Size: 1/2 cup

Ingredients

• 1 bunch broccoli or 1/2 bunch broccoli and 1/2 head of cauliflower, washed and cut into pieces
• 2 pieces of bacon, cooked crisp and crumbled
• 1/4 cup onion, chopped
• 1/2 cup raisins
• 1/2 cup low-fat mayonnaise or plain non-fat yogurt
• 2 tablespoons apple cider vinegar
• 2 tablespoons sugar

Directions

1. Make dressing of mayonnaise, vinegar, and sugar.
2. Combine broccoli, bacon, onion, and raisins.
3. Stir in dressing.
4. Cover and refrigerate for at least 1 to 2 hours before serving to allow flavors to blend.

Whole-Grain Mix Up

Ingredients

• 6 cups whole-grain cereal (oat, corn, rice, wheat)
• 1 cup popcorn
• 1/4 cup sesame seeds
• 1 cup pumpkin seeds
• 1 tablespoon Worcestershire sauce
• 1 teaspoon low-sodium soy sauce
• 1/4 cup canola oil
• 3/4 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon salt

Directions

1. In a microwaveable bowl, mix cereals, popcorn, and seeds.
2. In a small bowl, mix Worcestershire sauce, soy sauce, canola oil, and seasonings.
3. Pour oil mixture over cereal mixture and stir. Microwave uncovered on high five to six minutes, stirring every two minutes.
4. Store in airtight container.

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.