Tips and Recipes

Caramel Apple Dip

Makes 4 servings | Serving size: 1/2 cup

Ingredients

• 2 cups plain non-fat greek yogurt
• 1 tablespoon brown sugar 
• 1 tablespoon maple syrup 
• 1 teaspoon vanilla 
• ¼ teaspoon cinnamon  

Directions 

1. Combine all ingredients in a bowl and mix well. 
2. Serve cold with sliced apples.

Oat Bites

Makes 8 servings | Serving size: 2 bites

Ingredients: 

• 1 cup of oats (traditional rolled oats or quick oats) 
• ½ cup of base (peanut butter, almond butter, mashed bananas, sunflower seed butter, or pumpkin puree) 
• 1 tablespoon of sweetness (maple syrup or honey)
• ⅓ cup of mix-ins (raisins, shredded coconut, chopped nuts, dried craisins, chocolate chips, chocolate candies, pretzels, cinnamon, cocoa powder, vanilla extract) 

Directions: 

1. Mix all of the ingredients together.
2. Use a spoon to scoop out ping pong ball-sized bites. 
3. Eat right away or store them in the fridge to eat later. 

Video Demonstrates the following variation:

• 1 cup quick oats 
• ½ cup peanut butter 
• ⅓ cup chocolate chips 
• 1 tablespoon honey

Build a Smoothie

Makes 1 serving | Serving size: 1 recipe

Ingredients:

• 1 cup base fruit and vegetables
  • Pick 1–2: Bananas, strawberries, blueberries, peaches, pineapple, spinach, kale, carrots
• 1/2–1 cup liquid
  • Low-fat milk, Soy milk, 100% fruit juice, water
• 1/8–1/2 cup add-ins
  • Yogurt, peanut butter, nut butters, oats, ice
• 1 Tablespoon toppings
  • Coconut flakes, chopped nuts, granola, cocoa powder, chia or flax seeds

Directions:

• Put all the ingredients in a blender and mix until smooth.
• Serve immediately.

Other alternatives

Try Spinach, Banana, Peanut Butter, and Milk or any combination of the ingredients below.

Peanut Butter Zucchini Brownies

Ingredients:

• 1 cup peanut butter
• 1 ½ cups zucchini, grated 
• 1 egg
• ⅓ cup honey
• 1 teaspoon vanilla 
• ½ teaspoon salt
• ½ cup chocolate chips 
• 1 teaspoon baking soda 
• ½ cup cocoa
• ½ teaspoon salt
• ½ cup chocolate chips

Directions:

1. Preheat oven to 350°F.
2. Combine all ingredients into a large bowl and mix well.
3. Pour into a greased 9×9 pan.
4. Bake for 35-45 minutes (or until baked throughout).

Recipe from – The Food Bank of Central and Eastern North Carolina: http://foodbankcenc.org/wp-content/uploads/2022/01/Nutrition-Education-Recipes-Desserts-PB-Zucchini-Brownies-PDF.pdf

Nutrition During Pregnancy

It is always important to eat healthy but for those with a baby on the way, nutrition is even more important! Make sure you are fueling yourself and your baby well during pregnancy with these tips on what to eat, what not to eat, and how much to eat too!

Source: Maternity and Family Planning Clinics and the Health Literacy Office – UNMH 

Jean Cox, MS, RD, LN