Makes 4 servings Ingredients 2 cups nonfat vanilla yogurt 3 tablespoons lemon instant pudding mix powder 16 graham crackers (4 sheets) 4 ounces mandarin oranges in water, drained Directions Mix yogurt and lemon pudding mix powder together in mixing bowl, set aside. Crush the graham crackers in a plastic food bag with a rolling pin … Read More
Tag: dairy
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