Banana Berry Smoothie

Makes 4 servings Ingredients 2 bananas 1 cup frozen berries 1 cup vanilla low-fat yogurt 3/4 cup low-fat skim or soy milk 1/2 cup ice cubes (optional) Directions In a blender, combine bananas, frozen berries, yogurt, and milk. Blend until smooth. Add a few ice cubes and blend until smooth for a thicker consistency if … Read More


Food Group Butterfly

Makes 1 serving Serving Size: 1 butterfly Ingredients 1 slice low-fat American cheese 1 celery stalk, 3 inches long 1 tablespoon peanut butter or reduced-fat or fat-free cream cheese 2 to 6 raisins 2 pretzel sticks Directions Wash hands and surfaces. Wash and cut celery into a 3-inch long piece. Cut cheese slice diagonally with … Read More


Apple Salad

Makes 8 servings Serving Size: 1/2 cup Ingredients 2 cups apple, diced 1 cup celery, diced 1/2 cup raisins 1/2 cup nuts 2 tablespoons plain yogurt 1 tablespoon orange juice Directions Mix orange juice with yogurt. In a medium bowl, toss apples, celery, raisins, and nuts with the dressing mixture. Chill for 30 minutes and … Read More


Fresh Fruit Dippers

Makes 1 serving Ingredients 6-ounce container nonfat or low-fat vanilla or strawberry yogurt 2 to 3 strawberries 1/4 to 1/2 banana Directions Wash hands and surfaces. Wash fruit. Peel banana. Cut fruit into chunks or pieces – halve the strawberries and slice the bananas. Use a fork to dip fruit into yogurt. Refrigerate leftovers immediately. … Read More


Food Group Snack Mix

Makes 2 servings Ingredients 1/4 cup raisins 1/4 cup banana chips 1/4 cup nut mix Directions Fill two resealable bags with the ingredients (half in each bag) and enjoy! … Read More


Nearly a Five-Group Sundae

Makes 1 serving Ingredients Choose one food from each food group. Dairy Group Low-fat vanilla yogurt or other flavor, plain or with fruit Protein Group Nuts or seeds, such as cashews, peanuts, almonds, walnuts, pecans, or sunflower seeds Fruit Group Fresh, frozen, or canned fruit, such as pineapple, strawberries, peaches, raspberries, blueberries, blackberries, mixed berries, … Read More


Apple Fruit Salad

Makes 8 servings Ingredients 2 Golden Delicious apples, diced 2 Red Delicious apples, diced 2 bananas, peeled and sliced 1 1/2 cups red seedless grapes 1/2 cup plain nonfat yogurt 2 tablespoons orange juice 1/2 teaspoon ground cinnamon Directions Cut up all fruit and mix together in a medium bowl. Combine yogurt, orange juice, and … Read More


Easy Breakfast Parfait

Makes 1 serving Serving Size: 1 parfait Ingredients 1/2 cup nonfat vanilla yogurt 1/4 cup sliced fruit (any kind) 3 tablespoons granola type cereal 1 tablespoon sliced almonds or other nuts Directions Place 1/4 cup yogurt in the bottom of a small cup. Top with 2 tablespoons sliced fruit. Layer 1 1/2 tablespoons cereal on … 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


Quick Pizza

Makes 2 servings Serving Size: 1/2 English muffin or 1 slice pita bread Ingredients 1 English muffin or pita bread, halved 1/2 cup low-sodium spaghetti sauce 1/2 cup pineapple tidbits in own juice, drained 1/2 cup lean diced ham 1/4 cup reduced-fat mozzarella cheese, shredded Directions Toast bread or muffin until very lightly browned. Preheat … 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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