Power Up Smoothie

Makes 2 servings Serving Size: 1 cup Ingredients Choose 1/2 cup of a fruit Bananas Strawberries Peaches Blueberries Choose 1 cup of a base Low-fat plain yogurt Low-fat vanilla yogurt Low-fat vanilla frozen yogurt Frozen fruit Frozen juice concentrate, such as apple or orange Ice cubes Choose 1/2 cup of a liquid Low-fat or fat-free … Read More


Tortilla Bean Dip

Makes 16 servings Ingredients 15 ounces canned refried beans 15 ounces salsa 4 ounces low-fat cheddar cheese, shredded 8 ounces baked tortilla chips Directions Open can of refried beans and place in a bowl. Stir in salsa. To serve hot, microwave for 1-2 minutes, then stir. Top with shredded cheese and serve hot or cold … Read More


The Incredible, Edible Four Food Group Parfait

Makes 1 serving Serving Size: 1 parfait Ingredients 6 tablespoons low-fat vanilla yogurt 2 tablespoons frozen strawberries or crushed pineapple 2 heaping tablespoons oat O-shaped cereal 1 teaspoon chopped peanuts Directions Wash hands and surfaces. Open strawberries and pour into a small bowl. Measure 2 tablespoons yogurt into a cup. Add 2 tablespoons cereal on … Read More


Shamrock Shakes

Makes 2 servings Ingredients 1/2 ripe banana 1 cup lime sherbet 1 cup fat-free milk Directions Wash hands and surfaces. Measure milk and add to blender. Wash banana. Then peel, cut in half, and place in blender. Measure lime sherbet and add to blender. Blend all ingredients until smooth. Refrigerate leftovers immediately. Recipe from: K-State … 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


Pizza Wraps

Makes 4 servings Serving Size: 1 wrap Ingredients 1 tablespoon margarine 4 10-inch whole-wheat tortillas 1 cup shredded low-fat cheddar and/or Monterey Jack cheese 1/4 cup pizza sauce 4 oz. sliced turkey pepperoni, or cooked chicken or beef NOTE: For variety, add chopped green or red pepper or onion, or use a different cheese. Directions … Read More


Peanut Butter Fruit Dreamwiches

Makes 1 serving Serving Size: 1 sandwich Ingredients 2 pieces whole-wheat bread 1 tablespoon creamy peanut butter 1 tablespoon low-fat ricotta cheese 1/4 apple 1 tablespoon honey Directions Wash hands and surfaces. Wash apple and cut into thin slices. Spread peanut butter on one piece of bread. Spread ricotta cheese on the other piece of … Read More


Shake Your Pudding

Makes 1 serving Ingredients 1/2 cup cold fat-free milk 2 tablespoons dry instant chocolate pudding NOTE: Other flavors can be used. Directions Wash hands and surfaces. Measure milk into a measuring cup and pour into a small plastic container with a tight fitting lid. Add instant pudding. Snap on lid and shake for 30 seconds. … Read More


Body Building Snack Stack

Ingredients Whole-wheat crackers 1 avocado, mashed 1 tablespoon lime or lemon juice 1/2 teaspoon cumin 2 tablespoons minced parsley, cilantro, or dill Lean ham or turkey deli meat Apple, sliced Low-fat cheese Directions Place whole-wheat crackers on a plate. Combine the mashed avocado, juice, cumin, and the parsley, cilantro, or dill together in a bowl. … Read More


Tacos

Makes 12 servings Serving Size: 1 taco Ingredients 1 1/2 lb. lean ground beef 1 small onion, chopped 1/4 teaspoon cumin 1/2 teaspoon oregano 1/2 teaspoon garlic powder 12 taco shells 2 cups shredded low-fat Monterey Jack or taco cheese 1 cup dark green lettuce, washed and shredded Directions Wash hands and surfaces. In a … 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)

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