Breakfast Pizza

Makes 1 serving Serving Size: 1 pizza Ingredients 1 whole-wheat English muffin 2 teaspoons peanut butter 2 teaspoons apple butter 1/8 cup mixed fruit, such as banana, pineapple, and strawberries, sliced 1 teaspoon raisins or nuts (optional) Directions Split English muffin and toast. Spread peanut butter and apple butter on halves. Top with fruit. Add … Read More


Pocket Fruit Pies

Makes 4 servings Serving Size: 1 pie Ingredients 4 whole-wheat tortillas 1 large apple or 2 medium peaches 1/4 teaspoon cinnamon 2 tablespoons brown sugar 1/8 teaspoon nutmeg 2 tablespoons fat-free milk Sugar (optional) Directions Wash hands and surfaces. Preheat oven to 350°F. Warm tortillas in microwave or oven to make them easier to handle. … Read More


Berry Purple Smoothie

Makes 4 servings Ingredients 20 ounces pineapple chunks 2 cups blueberries, frozen 1 1/2 cups cubed ice 6 ounces lemon-flavored, nonfat yogurt Directions In a blender, combine all ingredients and process until smooth. Serve immediately or cover and refrigerate until ready to serve. … Read More


Red, White, and Blue Fruit Burrito

Makes 1 serving Serving Size: 1 burrito Ingredients 2 tablespoons low-fat vanilla yogurt 1 whole-wheat tortilla 1/4 to 1/2 banana 2 strawberries 5 to 10 blueberries Directions Wash hands and surfaces. Wash all fruit. Peel and slice banana. Slice strawberries. Place tortilla on plate. Spread yogurt over tortilla. Place fruit in the middle of the … Read More


Freckle Popovers

Makes 12 mini-popovers Ingredients Vegetable cooking spray 1 egg 1/3 cup fat-free milk 1/3 cup flour 2 tablespoons shredded low-fat cheddar cheese 1/2 teaspoon garlic or onion powder Directions Wash hands and surfaces. Spray mini-muffin cups with vegetable spray. Break eggs into mixing bowl and beat gently. Add milk, flour, and garlic or onion powder … Read More


Breakfast Bars

Makes 12 servings Serving Size: 1 bar Ingredients 1 cup peanut butter 1/2 cup nonfat dry milk (optional) 1/4 cup honey or maple syrup 3 large shredded wheat biscuits or 1-2 cups of other cereal (low-fat granola, whole-grain cornflakes, shredded wheat squares) Vegetable cooking spray 1/2 cup raisins or nuts, chopped (optional) Directions Wash hands … Read More


Build a Healthy Snack Mix

Makes 3 servings Ingredients 1 cup whole grain (whole wheat cereal squares, oat cereal O’s, or popcorn) 1/2 cup fruit (any dried fruit, such as cranberries, apricots, and bananas) 1/2 cup vegetable (any dried vegetable, such as edamame, dried green beans, and dried sweet potatoes) 2 tablespoons dairy (try yogurt-covered dried fruit or grated cheese) … Read More


Breakfast Banana Split

Makes 1 serving Ingredients 1/2 small banana 1/4 cup crunchy nugget, oat, or corn cereal 1/4 cup low-fat flavored yogurt or cottage cheese 1/4 cup pineapple tidbits & cherries 1 tablespoon chopped nuts Directions Wash hands and surfaces. Wash banana. Then, peel and split it lengthwise and place in small cereal bowl. Sprinkle cereal over … Read More


Granola Sundaes

Makes 1 serving Ingredients 6-ounce container low-fat plain or vanilla yogurt 1/4 cup fresh or frozen fruit 1/4 cup low-fat granola cereal Directions Wash hands and surfaces. If using fresh fruit, wash it Spoon yogurt into serving bowl. Top yogurt with fruit and sprinkle granola on top. Refrigerate leftovers immediately. … Read More


Turkey Stack

Makes 2 servings Ingredients 1 whole-wheat tortilla 1 pack of sliced turkey meat 1 cucumber, sliced in quarters 1 box of cherry tomatoes 1 yellow bell pepper, cut into small pieces 1 red bell pepper, cut into small pieces Directions Take the tortilla and stack turkey on top of it. Roll the tortilla into a … 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)