The holiday season is quickly approaching! Gatherings with family and friends are often filled with laughter, games, happy memories…and casseroles and desserts served with a side of guilt. Portion Control and Overeating We all overeat from time to time, and during the holidays it can feel more difficult to break the habit. Another piece of … Read More about Taking Control with Portion Sizes This Holiday Season
Tag: dairy
Milk Alternatives
People may not drink milk because they have an allergy, lactose intolerant, or just do not like the taste of it. However, milk is our body’s main source of calcium, which is needed to make strong bones and teeth. If you or a family member aren’t drinking milk, don’t worry, as there are several other … Read More about Milk Alternatives
Pocket Fruit Pies
Makes 4 servings Serving Size: 1 pie Ingredients 4 whole-wheat tortillas 1 large apple or 2 medium peaches 1/4 teaspoon cinnamon 2 tablespoons brown sugar 1/8 teaspoon nutmeg 2 tablespoons fat-free milk Sugar (optional) Directions Wash hands and surfaces. Preheat oven to 350°F. Warm tortillas in microwave or oven to make them easier to handle. … Read More about Pocket Fruit Pies
Cinna-Yummy Rice Cereal
Makes 2 servings Serving Size: 1/2 cup Ingredients 1 cup cooked long-grain white or brown rice 2/3 cup skim milk 1 tablespoon brown sugar 1/4 teaspoon ground cinnamon 1/4 cup fresh blueberries, raspberries, or strawberries Directions Combine rice, milk, brown sugar, and cinnamon in small saucepan. Place saucepan over medium heat and cook until thick … Read More about Cinna-Yummy Rice Cereal
Berry Purple Smoothie
Makes 4 servings Ingredients 20 ounces pineapple chunks 2 cups blueberries, frozen 1 1/2 cups cubed ice 6 ounces lemon-flavored, nonfat yogurt Directions In a blender, combine all ingredients and process until smooth. Serve immediately or cover and refrigerate until ready to serve. … Read More about Berry Purple Smoothie
Red, White, and Blue Fruit Burrito
Makes 1 serving Serving Size: 1 burrito Ingredients 2 tablespoons low-fat vanilla yogurt 1 whole-wheat tortilla 1/4 to 1/2 banana 2 strawberries 5 to 10 blueberries Directions Wash hands and surfaces. Wash all fruit. Peel and slice banana. Slice strawberries. Place tortilla on plate. Spread yogurt over tortilla. Place fruit in the middle of the … Read More about Red, White, and Blue Fruit Burrito
Freckle Popovers
Makes 12 mini-popovers Ingredients Vegetable cooking spray 1 egg 1/3 cup fat-free milk 1/3 cup flour 2 tablespoons shredded low-fat cheddar cheese 1/2 teaspoon garlic or onion powder Directions Wash hands and surfaces. Spray mini-muffin cups with vegetable spray. Break eggs into mixing bowl and beat gently. Add milk, flour, and garlic or onion powder … Read More about Freckle Popovers
Basic Omelets
Makes 2 servings Serving Size: 1/2 omelet Ingredients 2 eggs 2 tablespoons milk 1/8 teaspoon salt 1/8 teaspoon ground black pepper 1 teaspoon butter 1/3-1/2 cup filling, such as shredded cheese, onions, spinach, or other vegetables Directions Spray the skillet with nonstick cooking spray and cook raw vegetables until tender. Set aside for later. Beat … Read More about Basic Omelets
Breakfast Bars
Makes 12 servings Serving Size: 1 bar Ingredients 1 cup peanut butter 1/2 cup nonfat dry milk (optional) 1/4 cup honey or maple syrup 3 large shredded wheat biscuits or 1-2 cups of other cereal (low-fat granola, whole-grain cornflakes, shredded wheat squares) Vegetable cooking spray 1/2 cup raisins or nuts, chopped (optional) Directions Wash hands … Read More about Breakfast Bars
Build a Healthy Snack Mix
Makes 3 servings Ingredients 1 cup whole grain (whole wheat cereal squares, oat cereal O’s, or popcorn) 1/2 cup fruit (any dried fruit, such as cranberries, apricots, and bananas) 1/2 cup vegetable (any dried vegetable, such as edamame, dried green beans, and dried sweet potatoes) 2 tablespoons dairy (try yogurt-covered dried fruit or grated cheese) … Read More about Build a Healthy Snack Mix