Fruity Fizz

Makes 1 serving | Serving size: 12 fl. oz. Ingredients Choose 1/2 cup of fizz Seltzer water Ginger ale Choose 1/2 cup of 100% fruit juice Grape juice Orange juice Apple juice Lemon juice Choose 1/2 cup of a fruit Strawberries Raspberries Blueberries Oranges Grapes Peaches Directions Pour juice and fizz over ice. Add in … Read More


Fruit Salsa with Cinnamon Chips

Makes 4 servings Ingredients 1 cup strawberries 1 banana 1 kiwifruit 1 Granny Smith apple (with peel) 1/2 cup sugar, divided 1/4 teaspoon nutmeg 1 1/2 teaspoons cinnamon, divided 2 tablespoons lemon juice 4 whole-wheat tortillas Vegetable cooking spray Directions Wash hands and surfaces. Wash strawberries and remove stems. Chop into small pieces on cutting … Read More


Fruit Combo with Lava Sauce

Makes 4 servings Ingredients 1 cup pineapple juice 2 tablespoons sugar 2 teaspoons lemon juice 1/4 teaspoon lemon peel 2 teaspoons corn starch 1 cup fresh pineapple chunks or canned tidbits 1 cup each: bananas, kiwifruit, and grapes, cut into bite-sized pieces Directions Wash hands and surfaces. Combine pineapple juice, sugar, lemon juice, lemon peel, … Read More


Cool Carrot and Radiant Raisin Salad

Makes 5 servings Serving Size: 1/2 cup Ingredients 2 cups packed shredded carrots 1/4 cup crushed pineapple, packed in juice, drained 1 teaspoon sugar 1/4 cup raisins 3 tablespoons low-fat vanilla yogurt Directions Mix all ingredients together. Refrigerate. … Read More


Yo-Fruit

Makes 2 servings Ingredients 1 cup canned pineapple chunks, drained 1 banana 1/2 cup grapes 1 kiwi 1 (6-ounce) container low-fat lemon yogurt Nutmeg Directions Have an adult wash, peel, and cut kiwi using a vegetable peeler and knife. Arrange pineapple, kiwi, bananas, and grapes onto your plate. Top with yogurt and sprinkle with nutmeg. … Read More


Waffle Fruit Sandwich

Makes 1 serving Serving Size: 1 sandwich Ingredients 1 frozen whole-grain waffle 1 tablespoon peanut butter Sliced fruit of your choice (bananas, apples, and strawberries are great choices) Directions Toast waffle in toaster. Spread waffle with 1 tablespoon peanut butter. Cut in half. On one half of the waffle, place fruit on top of peanut … Read More


Toss-Up Snack Mix

Makes 2 servings Ingredients 1 cup whole-grain corn and rice cereal 1/2 cup dried apples 1/4 cup dried cranberries 1/2 cup roasted peanuts or soy nuts (for those with nut allergies) Directions Measure each ingredient as follows and place in a baggie: 1/2 cup whole-grain corn and rice cereal 1/4 cup dried apples 1/8 cup … Read More


Tooty-Fruity Pudding Cup

Makes 8 servings Serving Size: 1/2 cup Ingredients 1 (3.4 ounce) box instant vanilla pudding 2 cups skim milk 2 cups fresh or canned fruit of your choice, sliced 1 1/2 cups crunchy granola cereal Directions Mix pudding according to package instructions, using the 2 cups of milk. Cover with plastic wrap and chill until … Read More


Sundae Funday

Makes 2 servings Serving Size: 1/2 muffin Ingredients 1 muffin 1 cup (8-ounce) low-fat yogurt, any flavor 1 cup cut-up fresh and/or dried fruit Directions Divide muffin in half. Place 1/2 in each of two bowls. Top each with half of the yogurt and 1/2 cup of fruit. … Read More


Easy Fruit Salad

Makes 10 servings | Serving Size: 1/2 cup Ingredients 1 (20-ounce) can pineapple chunks in juice, drained 1 (15-ounce) can fruit cocktail in juice, drained 2 small bananas, sliced 1 (8-ounce) low-fat yogurt (try vanilla or lemon) Directions Drain pineapple chunks and fruit cocktail. Wash, peel, and slice bananas. Mix fruits and yogurt together. Cover … 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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