Carrot Cake Bites

Ingredients: • Non-stick cooking spray • 1/2 cup flour• 1 cup dry oats • 1 tablespoon cinnamon • 1/2 teaspoon baking soda • 1 cup brown sugar • 1 egg • 1/2 cup butter • 1 cup shredded carrots • 1/2 cup raisins • 1/2 package cream cheese (about 4 ounces) Directions: 1. Preheat oven 350°F.  2. Spray … Read More


Herb Dip

Makes about 1 ½  cups Ingredients: 1 cup cottage cheese, low-fat 4 tablespoons yogurt, low-fat plain (1/4 cup) 1 tablespoon onion (chopped, or chives) 1 teaspoon parsley (dried) 1/4 teaspoon dill (dried) Directions Place all the ingredients in a blender. Blend all the ingredients thoroughly. Pour the mixture into a clean container. Cover and chill. … Read More


Baked Potato with Cheesy Vegetables

Makes 4 servings Serving Size: 1 potato Ingredients 1 cup chopped broccoli 1/2 cup chopped onion 1/2 cup finely chopped carrots 1 tablespoon margarine 1 tablespoon flour 3/4 cup fat-free milk 1/2 cup shredded low-fat cheddar (or other low-fat) cheese 4 potatoes Directions Wash hands and surfaces. Scrub and bake potatoes in oven for 1 … Read More


Veggie Pillows

Makes 2 servings Serving Size: 1/2 pita Ingredients 1 celery stalk 1 carrot 1/2 green bell pepper 2 tablespoons low-fat ranch-style salad dressing 1 slice whole-wheat pita bread Directions Wash hands and surfaces. Wash celery and chop into small pieces. Wash and peel carrots and chop into small pieces. Wash and chop green pepper. Combine … Read More


Sunshine Smoothie

Makes 2 servings Ingredients 1/4 cup baby carrots 1/4 cup orange juice 1/2 cup frozen pineapple chunks 1/3 cup plain Greek yogurt 1/4 cup frozen mango chunks 1 tablespoon honey Directions Measure out ingredients and blend in a blender. Don’t forget to refrigerate the remainder of the ingredients. … Read More


Tempting Tostadas

Makes 4 servings Serving Size: 1 tostada Ingredients 4 corn tortillas, 6-inch 1 cup low-fat or fat-free refried beans 3/4 cup shredded low-fat Monterey Jack cheese 1 cup low-fat sour cream 1 cup shredded lettuce 1 cup shredded carrots 1 cup salsa Vegetable oil Directions Wash hands and surfaces. Preheat oven to 375°F. Lightly brush … Read More


Colorful Coleslaw

Makes 6 servings Ingredients 2 tablespoons honey 1 tablespoon vegetable oil 1 1/2 tablespoons vinegar 1/2 teaspoon ground black pepper 2 cups green cabbage, shredded 1 cup red cabbage, shredded 1/4 cup onion, finely chopped 1 medium carrot, grated 1/2 cup bell pepper, finely chopped Directions Mix together honey, vegetable oil, vinegar, and pepper in … Read More


Raw Veggies with Yogurt Dip

Makes 6 servings Ingredients 1 cup nonfat plain yogurt 1 package ranch dressing mix 4 ounces baby carrots 1 head broccoli 2 green or red bell peppers Directions Wash hands and surfaces. Wash vegetables. Cut broccoli into florets and peppers into strips. Mix yogurt with ranch dressing mix in a medium bowl. Place vegetables and … Read More


Surprise Salad

Makes 12 servings Ingredients 1 apple 2 bananas 1/2 cup lemon juice 3 cups carrots, shredded 1/2 cup sugar 1/3 cup seedless raisins 1/2 cup low-fat salad dressing Directions Wash hands and surfaces. Wash apples, bananas, and carrots. Chop apple. Peel and slice bananas and put in a mixing bowl. Add lemon juice to keep … Read More


Veggie Mix

Makes 2 servings Ingredients 1 carrot 1 potato 2 tablespoons water 1/2 teaspoon margarine 1 teaspoon brown sugar Directions Wash hands and surfaces. Scrub or peel carrot and cut into slices. Scrub or peel potatoes and cut into slices. Place vegetables in saucepan and add water. Cover and cook vegetables on medium heat for 10-15 … Read More


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Expanded Food and Nutrition Education Program (EFNEP)

North Carolina State University
Agricultural and Human Sciences Department

Cooperative Extension at North Carolina Agricultural and Technical State University
College of Agriculture and Environmental Sciences (CAES)