Whole-Grain Crackers and Cheese

Makes 2 servings Serving Size: 3 sandwiches Ingredients 12 whole-grain, baked, or reduced-fat crackers 2 slices of low-fat cheese (American, cheddar, or Swiss) Directions Tear the cheese slices into 3 pieces. Place one piece of cheese between two crackers. Repeat for the remaining cheese and crackers. … Read More


Peanut Butter Play Dough

Makes 2 servings Ingredients 1/4 cup smooth peanut butter 1/3 cup non-fat dry milk powder 4 teaspoons honey NOTE: If you have a peanut allergy, substitute peanut butter with soy or almond butter. Directions Mix honey with peanut butter. While stirring, slowly add dry milk powder until a firm dough is formed. Knead onto a … Read More


Olé Frijolés Dip

Makes 4 servings Ingredients 1 cup low-fat or fat-free refried beans 1/4 cup mild taco sauce 1/3 cup low-fat cheddar cheese Corn chips, baby carrots, and/or celery Directions Wash hands and surfaces. Wash lid of refried beans can. Open with clean can opener. Place 1 cup of low-fat refried beans into bowl. Measure 1/4 cup … Read More


Banana Wraps

Makes 1 serving Serving Size: 1 wrap Ingredients 1 whole-wheat tortilla 2 tablespoons peanut butter 1 banana Directions Wash hands and surfaces. Wash the banana. Place tortilla on a plate. Spread tortilla with peanut butter. Peel the banana and place in the middle of the tortilla. Fold the ends of the tortilla toward the center, … Read More


Rainbow Pita Pockets

Makes 2 servings Serving Size: 1 pita pocket   Ingredients 2 whole-wheat pita pockets 2 lettuce leaves 6 grape tomatoes, sliced in half 1/4 cup shredded low-fat cheese 2 ounces lean deli meat Low-fat ranch dressing 100% fruit juice (optional) Directions Build your own Rainbow Pita Pocket by filling the pita with the ingredients. Serve … 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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