Food Group Parfait

Makes 2 servings Ingredients 1 4-6 oz. carton low-fat vanilla yogurt 1/2 cup fresh or frozen fruit of your choice 4 tablespoons oat O-shaped cereal Sliced almonds or granola (optional) Directions Wash hands and surfaces. Place 2 tablespoons of yogurt into each cup. Add 2 heaping tablespoons of cereal to each cup. Then add 2 … Read More


Nutty Grapes

Makes 1 serving Ingredients 7 grapes 1/4 cup unsalted nuts (pecans, peanuts, walnuts, almonds) Directions Wash hands and surfaces. Wash grapes. Place grapes and nuts in a bowl and enjoy! … 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


Nutty Bananas

Makes 1 serving Serving Size: 1 banana Ingredients 1 banana 2 tablespoons peanut butter 2 tablespoons chopped nuts Directions Wash hands and surfaces. Wash and peel the banana. Spread it with peanut butter. Pour nuts on a plate and roll the banana in the nuts. Refrigerate leftovers immediately. … Read More


Whole Grains To-Go

Makes 40 servings (120 small balls or 30 bars) Serving Size: 3 balls Ingredients 6 cups old-fashioned rolled oats 1/2 cup chopped pecans, almonds, or walnuts 1/4 teaspoon ground cinnamon 3/4 cup water 4 tablespoons honey 3/4 cup low-fat chunky peanut butter 3/4 cup dried fruit (raisins, cranberries, blueberries, cherries, etc.) Directions In a large … Read More


Waldorf Salad

  Makes 4 servings Ingredients 1 cup celery, diced 2 apples, chopped 1/4 cup walnuts, chopped 1/2 cup raisins 1/2 cup nonfat vanilla yogurt 1 teaspoon lemon juice 1 teaspoon sugar Directions Combine celery, apple, walnuts, and raisins in a large mixing bowl. In a smaller bowl, combine yogurt with lemon juice and sugar. Add … 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


Snack Bars

Makes 2 servings Serving Size: 1 bar Ingredients 1/2 cup peanut butter or alternative* 1/4 cup nonfat dry milk (optional) 2 tablespoons honey 1 large shredded wheat biscuit or one to two cups of other cereal (low-fat granola, whole-grain cornflakes, shredded wheat squares) Vegetable cooking spray 1/4 cup raisins or nuts, chopped (optional) *A peanut … Read More


© 2024 North Carolina Cooperative Extension
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)