Makes 1 serving Ingredients 1 cup vegetables (summer squash, peppers, cucumbers, grape tomatoes, mushrooms, jicama, turnips) Low-fat salad dressing Directions Wash hands and surfaces. Wash vegetables. Peel cucumbers, jicama, and turnips. Cut vegetables into chunks. Place chunks on a skewer. Drizzle salad dressing over vegetables. Refrigerate leftovers immediately. NOTE: If you don’t have skewers, arrange … Read More
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Quick Apple Cinnamon Oatmeal
Makes 1 serving Ingredients 1/2 cup quick-cooking oats 2/3 cup water 1/4 cup unsweetened applesauce 1/4 teaspoon apple pie spice Directions Pour oats into a microwave-safe bowl Add water to the oats. Cover with wax paper. Cook in microwave for 1 to 2 minutes or until thickened. Use hot pads to remove bowl from the … Read More
Perfect Pumpkin Pancakes
Makes 1 dozen 3 1/2-inch pancakes Ingredients 2 cups flour (use 1/2 whole-wheat) 2 tablespoons brown sugar 1 tablespoon baking powder 1 1/4 teaspoon pumpkin pie spice 1 teaspoon salt 1 egg 1/2 cup canned pumpkin 1 3/4 cup skim milk 2 tablespoons vegetable oil Vegetable cooking spray Directions Wash hands and surfaces. Combine flour, … Read More
Mini Martian Muffins
Makes 28 servings Serving Size: 2 mini muffins Ingredients 2 eggs 3/4 cup brown sugar 1/2 cup applesauce 1/2 cup orange juice 1 teaspoon vanilla extract 2 cups all-purpose flour 2 teaspoons ground cinnamon 2 teaspoons baking soda 1 teaspoon salt 1 teaspoon nutmeg 1/2 cup unsweetened cocoa 2 medium zucchini, grated Choose 2 of … Read More
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 Wash, slice, and chop vegetables as indicated. Mix vegetables and salad dressing together in a microwave safe casserole dish. Cook vegetables in microwave … Read More
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 Roll each slice of bread flat using a rolling pin Place one slice of cheese onto the bread. Then roll up bread and cheese and secure with toothpick. Brush the outside … Read More
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 … Read More
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 Wash hands and surfaces. Wash strawberries and remove stems. Chop into small pieces on cutting … Read More
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 Wash hands and surfaces. Combine pineapple juice, sugar, lemon juice, lemon peel, … Read More
Cool Carrot and Radiant Raisin Salad
Makes 5 servings Serving Size: 1/2 cup Ingredients 2 cups packed shredded carrots 1/4 cup crushed pineapple, packed in juice, drained 1 teaspoon sugar 1/4 cup raisins 3 tablespoons low-fat vanilla yogurt Directions Mix all ingredients together. Refrigerate. … Read More