Quick and Easy Snacks Cookbook

Quick and Easy Snacks
Quick and Easy Snacks 1

ChooseMyPlate Table of Contents
U.S. DEPARTMENT OF AGRICULTURE USDA is an equal opportunity provider, employer, and lender.
Table of Contents
Fruit Yogurt Pops ............................................................................................................................................... 3
Fruit Kabobs with Yogurt Dip .......................................................................................................................... 5
Fruit Dip .............................................................................................................................................................. 7
Frozen Fruit Cups .............................................................................................................................................. 9
Breakfast Parfait .............................................................................................................................................. 11
Chili Popcorn .................................................................................................................................................... 13
Cucumber Yogurt Dip ...................................................................................................................................... 15
Springtime Cereal ............................................................................................................................................ 17
Layered Black Bean Dip .................................................................................................................................. 19
Chicken Apple Salad Sandwich ...................................................................................................................... 21
Frozen Banana Pop .......................................................................................................................................... 23
Peanut Butter and Apple Wraps .................................................................................................................... 25
Molinetes a la mexicana ................................................................................................................................. 27
Humus ................................................................................................................................................................ 29
Bocadillo de semillas de calabaza asadas ................................................................................................... 31
Black Bean Salsa .............................................................................................................................................. 33
Banana Cocoa Yogurt Pops ............................................................................................................................ 35
Strawberry Yogurt Pops ................................................................................................................................. 37
Honey Milk Balls ............................................................................................................................................... 39
Bean Enchiladas ............................................................................................................................................... 41
Anytime Pizza ................................................................................................................................................... 43
Veggie Stuffed Pita ......................................................................................................................................... 45
Peanut Butter 'n Fruit-wich ............................................................................................................................ 48
Banana Oatmeal Raisin Cookies .................................................................................................................... 50
English Muffin Veggie Pizza ........................................................................................................................... 52
Crunchy Vegetable Wraps .............................................................................................................................. 55
Turkey Pinwheel Appetizers .......................................................................................................................... 57
Kale Chips ......................................................................................................................................................... 59
Easiest Banana Ice Cream .............................................................................................................................. 61

Fruit Yogurt Pops
Makes: 14 servings
These pops are a fun warm-weather treat that needs only two ingredients. With no cooking, cutting, or special
equipment required, kids can learn to make these by themselves.
Ingredients
1 yogurt, pina colada (8 ounces)
2 1/2 cup strawberries (sliced frozen, thawed)
Directions
1. Combine ingredients. Pour into 3 ounce paper cups.
2. Freeze about 30 minutes; then stick a wooden popsicle/craft stick in the center of each cup.
3. Freeze overnight until firm. To eat pops, peel off paper cups.
4. For variety, try other fruit flavored yogurts and frozen fruit or fruit juice concentrates.
Source: University of California, Cooperative Extension Fresno County, Easy and Nutritious Family Recipes

Nutrition Information MyPlate Food Groups

Serving Size: 1 yogurt pop, 1/14 of recipe
Fruits 1/4 cups
Nutrients Amount
Calories 26
Total Fat 0g
Saturated Fat 0g
Cholesterol 1 mg
Sodium 9 mg
Total Carbohydrate 5g
Visit ChooseMyPlate.gov
Dietary Fiber 1g
Total Sugars 4g
Added Sugars included 2g
Protein 1g
Vitamin D 0 mcg
Calcium 27 mg
Iron 0 mg
Potassium 74 mg
Note: only nutrients that are available will show on

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Fruit Kabobs with Yogurt Dip
Makes: 8 servings
Fruit kabobs make a colorful and fun snack that kids can help prepare.
Ingredients
1 cup watermelon (chunks)
1 cup pineapple (chunks)
1 cup grapes, red seedless
1 cup strawberries (stemmed)
2 kiwi (peeled and cut in quarters)
bamboo skewers (6 inches long)
1 cup yogurt, light strawberry
Directions
1. Place fruit chunks on bamboo skewers. Place fruit kabobs on platter.
2. Place light strawberry yogurt in bowl. Serve kabobs with yogurt on the side.
Source: Food and Health Communications, Inc., Cooking Demo II


Serving Size: 1/8 of recipe
Fruits 3/4 cups
Nutrients Amount
Calories 61
Total Fat 0g
Saturated Fat 0g
Cholesterol 1 mg
Sodium 18 mg
Total Carbohydrate 14 g
Dietary Fiber 2g
Total Sugars 11 g
Protein 2g
Vitamin D 0 mcg
Calcium 56 mg
Iron 0 mg
Potassium 230 mg

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Fruit Dip
Makes: 4 servings
Cook Time: 15 minutes
Lime juice and orange concentrate gives this yogurt dip a tangy and sweet flavor. Serve it with your favorite
fruits.
Ingredients
1 cup yogurt, low-fat vanilla (8 oz)
1 us fluid ounce orange juice, 100% juice, frozen concentrate (thawed)
1 tablespoon lime juice
1 1/2 teaspoon brown sugar (1/2 tablespoon)
2 apple (red, cored and sliced)
1 pear (cored and sliced)
1 peach (pitted and sliced)
Directions
1. In a small bowl, combine yogurt, orange juice concentrate, lime juice and brown sugar.
2. Mix well.
3. Place bowl containing dip on a large plate and surround with fruit.
Source: California Department of Health Services, Discover the Secret to Healthy Living
California 5-a-Day—For Better Health! Campaign


Fruits 1 1/6 cups
Nutrients Amount
Dairy 1/4 cups
Calories 135
Total Fat 1g
Saturated Fat 1g
Cholesterol 3 mg
Sodium 42 mg
Dietary Fiber 4g
Total Sugars 25 g
Protein 4g
Vitamin D 0 mcg
Calcium 117 mg
Iron 0 mg
Potassium 348 mg

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Frozen Fruit Cups
Makes: 18 servings
Use your own combination of fresh, frozen or canned fruits to create this yummy dessert or snack. It's perfect for
a summer day.
Ingredients
3 banana
24 carton yogurt, non-fat strawberry (8 ounce)
10 cup strawberries, frozen (thawed and undrained)
8 cup crushed pineapple (undrained, canned)
Directions
1. Line 18 muffin-tin cups with paper baking cups.
2. Dice or mash bananas and place in a large mixing bowl.
3. Stir in remaining ingredients.
4. Spoon into muffin-tin cups and freeze at least 3 hours or until firm. Remove frozen cups and store in a plastic
bag in freezer.
5. Before serving, remove paper cups and let stand 10 minutes.
Source: Kansas Family Nutrition Program, Kids a Cookin’


Serving Size: 1 fruit cup, 1/18 of recipe
Fruits 1/4 cups
Nutrients Amount
Calories 67
Total Fat 0g
Saturated Fat 0g
Cholesterol 1 mg
Sodium 23 mg
Dietary Fiber 1g
Total Sugars 12 g
Protein 2g
Vitamin D 0 mcg
Calcium 63 mg
Iron 0 mg
Potassium 183 mg

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Breakfast Parfait
Makes: 4 servings
This colorful parfait features four types of fruit: fresh, frozen, canned, and dried.
Ingredients
2 cup pineapple, canned and chopped
1 cup berries, frozen (thawed)
1 cup yogurt, low-fat vanilla
1 banana (peeled and sliced)
1/3 cup raisins
Directions
1. In glasses or bowls, layer pineapple, berries, yogurt, banana, and raisins.
Source: University of Illinois, Extension Service, Recipes to Grow On


Fruits 1 1/4 cups
Nutrients Amount
Dairy 1/4 cups
Calories 209
Total Fat 1g
Saturated Fat 1g
Cholesterol 3 mg
Sodium 44 mg
Dietary Fiber 3g
Total Sugars 40 g
Protein 4g
Vitamin D 0 mcg
Calcium 133 mg
Iron 1 mg
Potassium 503 mg

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Chili Popcorn
Makes: 4 servings
Make your own savory popcorn featuring chili and garlic flavors. Popcorn is one way to add whole grains and
fiber into your diet.
Ingredients
4 cup popped corn
1 tablespoon margarine (melted)
1 teaspoon chili powder
teaspoon garlic powder (dash)
Directions
1. Mix popcorn and margarine in a bowl.
2. Mix seasonings thoroughly and sprinkle over popcorn. Mix well.
3. Serve immediately and enjoy with family and friends.
Source: USDA, Food and Nutrition Service (FNS), Eat Smart. Play Hard.™


Serving Size: 1/4 of recipe (13g)
Grains 1/3 ounces
Nutrients Amount
Calories 92
Total Fat 8g
Saturated Fat 1g
Cholesterol 0 mg
Sodium 167 mg
Dietary Fiber 1g
Total Sugars 0g
Protein 1g
Vitamin D 0 mcg
Calcium 3 mg
Iron 0 mg
Potassium 35 mg

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Cucumber Yogurt Dip
Makes: 6 servings
Lemon and dill combined with low-fat yogurt make this a flavorful and healthy dip. Serve it with your favorite
vegetables.
Ingredients
2 cup yogurt (plain, low-fat)
2 cucumber (medium, peeled, seeded, and grated)
1/2 cup sour cream (non-fat)
1 tablespoon lemon juice
1 tablespoon dill (fresh)
1 garlic clove (chopped)
1 cup cherry tomatoes
1 cup broccoli florets
1 cup carrot (baby)
Directions
1. Peel, seed, and grate one cucumber. Slice other cucumber and set aside.
2. Mix yogurt, grated cucumber, sour cream, lemon juice, dill, and garlic in a serving bowl. Chill for 1 hour.
3. Arrange tomatoes, cucumbers, broccoli, and carrots on a colorful platter. Serve with cucumber dip.
Source: Centers for Disease Control and Prevention,

More Matters Recipes


Vegetables 1 cups
Nutrients Amount
Dairy 1/2 cups
Calories 94
Total Fat 2g
Saturated Fat 1g
Cholesterol 7 mg
Sodium 109 mg
Dietary Fiber 2g
Total Sugars 9g
Protein 6g
Vitamin D 0 mcg
Calcium 202 mg
Iron 0 mg
Potassium 480 mg

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Springtime Cereal
Makes: 2 servings
This delicious cereal combines sunflower seeds, almonds, fruits and yogurt for a hearty breakfast. Try with fresh
strawberries from your garden or the market when in season.
Ingredients
3/4 cup wheat and barley nugget cereal
1/4 cup bran cereal (100%)
2 tablespoon sunflower seeds (2 teaspoons, toasted)
2/3 tablespoon almonds (2 teaspoons, toasted, sliced)
1 tablespoon raisins
1/2 cup banana (sliced)
1 cup strawberries (sliced)
1 cup yogurt (raspberry or strawberry, low-fat)
Directions
1. Mix the wheat and barley nugget cereal, bran cereal, sunflower seeds, and almonds in a medium bowl.
2. Add the raisins, the bananas, and halve the strawberries.
3. Gently stir in the yogurt and divide between two bowls.
4. Scatter the remaining strawberries over the top and enjoy!
Source: US Department of Health and Human Services,

A Healthier You


Fruits 1 cups
Nutrients Amount
Grains 1 1/2 ounces
Calories 426 Protein Foods 1/2 ounces
Total Fat 6g Dairy 1/2 cups

Saturated Fat 1g
Cholesterol 5 mg
Sodium 297 mg
Dietary Fiber 10 g
Total Sugars 42 g
Added Sugars included 20 g

Protein 13 g
Vitamin D 1 mcg
Calcium 235 mg
Iron 13 mg
Potassium 832 mg

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Layered Black Bean Dip
Makes: 16 servings
Looking for a healthy snack for game day? This Layered Black Bean Dip is colorful, wholesome and tasty. Kids in
the kitchen can help with the mashing, mixing, and layering. Paired with veggie sticks or baked whole wheat
tortilla chips, this is recipe is a winner!
Ingredients
1 can black beans (15 ounce, drained and rinsed)
1/4 teaspoon onion powder
1/4 teaspoon dried oregano
1/8 teaspoon garlic powder
1/8 teaspoon cayenne pepper
1/2 cup salsa (thick and chunky)
1/2 cup sour cream (light)
1/4 cup green onion (chopped)
2 ounce cheddar cheese, reduced fat (grated)
Directions
1. Mash beans and mix with onion powder, dried oregano, garlic powder and cayenne pepper. Spread on a
serving dish.
2. Top with salsa, sour cream, green onions and grated cheese.
Source: Cornell Cooperative Extension of Onondaga County, Good Food Cookbook


Serving Size: 2 tablespoons (39g)
Vegetables 1/4 cups
Nutrients Amount
Protein Foods 3/4 ounces
Calories 61
Total Fat 2g
Saturated Fat 1g
Cholesterol 6 mg
Sodium 116 mg
Dietary Fiber 2g
Total Sugars 1g
Protein 3g
Vitamin D 0 mcg
Calcium 57 mg
Iron 1 mg
Potassium 149 mg

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Chicken Apple Salad Sandwich
Makes: 4 Sandwiches
Celery and apple give a delightful crunch to this easy to make sandwich filling.
Ingredients
1/4 pound cooked, shredded chicken
1 cup chopped celery (one stalk)
1/2 cup chopped apple (one apple)
1/3 cup light mayonnaise
1 lemon, juiced
1 small box of raisins (1.5 ounces)
8 slice whole wheat bread
1 chopped walnuts (1 cup, optional)
Directions
1. Combine all ingredients except for bread together in a bowl.
2. Create 4 sandwiches on whole wheat bread.
Source: ONIE Project - Oklahoma Nutrition Information and Education. Simple Healthy Recipes.


Serving Size: 1 sandwich, 1/4 of recipe
Fruits 1/3 cups
Nutrients Amount
Vegetables 1/4 cups
Calories 278 Grains 2 ounces
Total Fat 9g Protein Foods 1/2 ounces

Saturated Fat 2g
Cholesterol 18 mg
Sodium 463 mg
Dietary Fiber 5g
Total Sugars 12 g

Protein 12 g
Vitamin D 0 mcg
Calcium 111 mg
Iron 2 mg
Potassium 361 mg

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Frozen Banana Pop
Makes: 4 Servings
Engage your kids in a fun activity by having them slice and dip ripe bananas in orange or lemon juice and place
the bananas in the freezer for several hours to create this tasty snack or dessert.
Ingredients
2 bananas, ripe
1/8 cup orange juice (or lemon juice)
Other Necessary Tools/Equipment
craft sticks
foil
Directions
1. Peel each banana and cut in half (width-wise).
2. Insert craft stick into bottom of each banana half. Dip each banana half into juice.
3. Wrap in foil and freeze for two or more hours.
Source: ONIE Project - Oklahoma Nutrition Information and Education. Simple Healthy Recipes.


Serving Size: 1 banana pop
Fruits 1/2 cups
Nutrients Amount
Calories 56
Total Fat 0g
Saturated Fat 0g
Cholesterol 0 mg
Sodium 1 mg
Dietary Fiber 2g
Total Sugars 8g
Protein 1g
Vitamin D 0 mcg
Calcium 4 mg
Iron 0 mg
Potassium 227 mg

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Peanut Butter and Apple Wraps
Makes: 2 Servings
Quick, filling, and delicious, these wraps can be made in a flash and enjoyed right away or packed away for lunch
at school or work.
Ingredients
1 whole wheat tortilla (8 inch)
1/4 cup peanut butter, reduced-fat
2 tablespoon granola cereal
1/2 apple, sliced (suggest Red Delicious apple)
Directions
1. Lay tortilla flat and spread peanut butter over 2/3 of the tortilla leaving edges at sides
2. Sprinkle 2 Tablespoons granola over peanut butter.
3. Cut apple slices into small chunks and place them on top of the granola.
4. Fold over the edges of the tortilla and roll up "burrito style"
5. Eat and Enjoy.
Source: CSAAC (Community Services for Autistic Adults and Children)

Nutrients Amount Fruits 1/3 cups
Grains 3/4 ounces

Calories 295
Protein Foods 2 1/2 ounces
Total Fat 14 g
Saturated Fat 2g
Cholesterol 0 mg
Sodium 294 mg
Dietary Fiber 5g
Total Sugars 9g
Added Sugars included 3g Visit ChooseMyPlate.gov
Protein 12 g
Vitamin D 0 mcg
Calcium 25 mg
Iron 2 mg
Potassium 367 mg

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Mexican Pinwheels
Makes: 6 Servings
Have kids help mix the ingredients and spread the cream cheese mixture on the tortillas for this fun and flavorful
snack.
Ingredients
2 ounce cream cheese, softened (3 1/2 Tablespoons)
1/8 cup canned corn, drained (2 Tablespoons)
2 tablespoon chopped green chilies, drained
2/3 tablespoon chopped onion (2 teaspoons)
2 tablespoon salsa
3 large flour tortillas (10 inch)
Directions
1. Drain the corn and green chilis. Collect, chop and measure all ingredients before starting to prepare the
recipe.
2. Mix cream cheese, corn, green chilies, onions and salsa together in a bowl.
3. Spread mixture on tortillas, roll up tightly, and wrap in plastic wrap.
4. Cut in 1-inch slices, and serve immediately, or store in the refrigerator until ready to serve.
store in the refrigerator until ready to serve.
5. Refrigerate leftovers within 2 hours. Eat within 3 to 5 days.
Source: Colorado State University and University of California at Davis.

Eating Smart Being Active Recipes.


Serving Size: 5 pinwheels, 1/6 of recipe
Grains 1 1/6 ounces
Nutrients Amount
Calories 147
Total Fat 6g
Saturated Fat 2g
Cholesterol 10 mg
Sodium 311 mg
Dietary Fiber 1g
Total Sugars 1g
Protein 4g
Vitamin D 0 mcg
Calcium 57 mg
Iron 1 mg
Potassium 89 mg

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Hummus
Makes: 8 Servings
Prep Time: 20 minutes
This classic garbanzo bean dip is easy to make and a versatile dish. Serve hummus with fresh raw vegetables, on a piece
of whole wheat pita bread or tortilla, on crackers, or as a sandwich filling.
Ingredients
2 cup garbanzo beans, cooked (chickpeas)
2 clove garlic (minced)
1/4 cup lemon juice
1 tablespoon sesame tahini ((sesame paste) or substitute peanut butter for a sweet taste)
2 tablespoon olive oil
Directions
1. Mash the garbanzo beans until smooth (if you have a blender, put the beans and lemon juice into it and
blend).
2. Add the garlic, lemon juice, tahini and oil. Mix well.
Source: Simple Healthy Recipes

ONIE Project - Oklahoma Nutrition Information and Education


Vegetables 1/4 cups
Nutrients Amount
Protein Foods 1 1/2 ounces
Calories 157
Total Fat 8g
Saturated Fat 1g
Cholesterol 0 mg
Sodium 138 mg
Dietary Fiber 5g
Total Sugars 3g
Protein 6g
Vitamin D 0 mcg
Calcium 40 mg
Iron 2 mg
Potassium 190 mg

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Roasted Pumpkin Seed Snack Mix
Makes: 8 Servings
A quick and tasty snack mix that can be tossed together and enjoyed instantly while you are on the go, no
cooking required.
Ingredients
2 cup crispy rice or wheat cereal squares
1/2 cup roasted whole pumpkin seeds
1/3 cup slivered almonds
1/2 cup dried cranberries
1/2 cup raisins
Directions
1. Mix all ingredients together and serve.
Source:
Regional Mental Health Center. Regional Mental Health Center Cookbook.


Serving Size: approx. 1/2 cup, 1/8 of recipe
Fruits 1/4 cups
Nutrients Amount
Grains 1/4 ounces
Calories 199 Protein Foods 1 1/2 ounces
Total Fat 11 g
Saturated Fat 2g
Cholesterol 0 mg
Sodium 121 mg
Dietary Fiber 2g
Total Sugars 11 g
Protein 6g
Vitamin D 0 mcg
Calcium 32 mg
Iron 4 mg
Potassium 237 mg

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Black Bean Salsa
Makes: 26 Servings
Prep Time: 15 minutes
This salsa uses fresh and canned vegetables that are available year-round and add flavor and beautiful color.
Kids and grown-ups alike can't resist how good it tastes and smells.
Ingredients
1 can Black beans, canned, drained and rinsed (15 ounce can)
1 bell pepper, green (diced)
1 red bell pepper (diced)
1 onion (diced)
2 can diced tomatoes (canned, drained)
2 clove garlic (diced)
2 teaspoon ground cumin
1 teaspoon dried cilantro
3 tablespoon Rice vinegar (Can use other vinegar such as red wine vinegar or apple cider vinegar)
Directions
1. Drain and rinse beans.
2. Put beans and tomatoes into large mixing bowl.
3. Dice peppers, onion, and garlic. Add to mixing bowl.
4. Mix cumin, cilantro, and vinegar. Pour on top of beans and vegetables.
5. Stir well.
Source: Eat Smart New York. Cornell University Cooperative Extension Erie County.


Serving Size: 2 Tablespoons
Vegetables 1/4 cups
Nutrients Amount
Calories 31
Total Fat 0g
Saturated Fat 0g
Cholesterol 0 mg
Sodium 70 mg
Dietary Fiber 2g
Total Sugars 1g
Protein 2g
Vitamin D 0 mcg
Calcium 23 mg
Iron 1 mg
Potassium 154 mg

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Banana Cocoa Yogurt Pops
Makes: 4 Servings
Take a bite out of these creamy frozen yogurt pops! Banana, cocoa and yogurt are the perfect combo for a
frozen treat!
Ingredients
1 cup low-fat vanilla yogurt
1 medium banana
2 teaspoon cocoa powder
1 ice cube tray (or paper cups)
Directions
1. Mash banana with a fork.
2. Mix banana and yogurt well.
3. Stir in cocoa powder.
4. Divide into 4 small paper cups (or 8 mini muffin cups) and place in popsicle sticks (or cut paper straws).
5. Freeze.
6. Enjoy as a frozen treat!
Source: USDA Center for Nutrition Policy and Promotion

Dairy 1/4 cups

Calories 79
Total Fat 1g
Saturated Fat 1g
Cholesterol 3 mg
Sodium 41 mg
Dietary Fiber 1g
Total Sugars 12 g Visit ChooseMyPlate.gov
Protein 3g
Vitamin D 0 mcg
Calcium 107 mg
Iron 0 mg
Potassium 247 mg

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Strawberry Yogurt Pops
Makes: 4 Servings
Strawberries and yogurt are all you need for this healthy frozen snack! They're a great after school snack or late
night dessert!
Ingredients
1 cup low-fat strawberry yogurt
6 large strawberries
1 ice cube tray (or paper cups)
Directions
1. Cut strawberries into small pieces.
2. Mix fruit and yogurt.
3. Divide into 4 small paper cups (or 8 ice cubes) and place in popsicle sticks (or cut paper straws).
4. Freeze.
5. Enjoy as a frozen treat!
Source: USDA Center for Nutrition Policy and Promotion

Dairy 1/4 cups

Calories 71
Total Fat 1g
Saturated Fat 0g
Cholesterol 2 mg
Sodium 36 mg
Dietary Fiber 1g
Total Sugars 13 g Visit ChooseMyPlate.gov
Protein 3g
Vitamin D 0 mcg
Calcium 97 mg
Iron 0 mg
Potassium 161 mg

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Honey Milk Balls
Makes: 20 servings
Honey milk balls make a great afternoon snack – packed with protein and calcium. They taste like a treat, so be
sure to save a few for yourself.
Ingredients
1/4 cup honey
1/4 cup peanut butter
1/2 cup dry milk, non-fat
1/2 cup cereal (crushed)
Directions
1. Mix honey and peanut butter.
2. Gradually add dry milk and mix well.
3. Chill for easier handling.
4. With greased hands, form into small balls.
5. Roll in crushed cereal flakes.
6. Chill until firm.
7. Refrigerate leftovers within 2 hours.
Source: Oregon State University Cooperative Extension Service, Pictoral Recipes

Lynn Myers Steele, 2000
Oregon Family Nutrition Program


Serving Size: 2 honey milk balls, 1/20 of recipe
Protein Foods 1/4 ounces
(10g)
Nutrients Amount
Calories 41
Total Fat 2g
Saturated Fat 0g
Cholesterol 0 mg
Sodium 25 mg
Total Carbohydrate 5g Visit ChooseMyPlate.gov
Dietary Fiber 0g
Total Sugars 5g
Protein 1g
Vitamin D 0 mcg
Calcium 26 mg
Iron 0 mg
Potassium 61 mg

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Bean Enchiladas
Makes: 4 servings
Make this easy enchilada recipe tonight for a quick and healthy dinner. Serve it with Brazillian Rice on the side.
Ingredients
4 cup pinto beans (cooked, or 2-15 ounce low sodium cans)
1/2 cup Monterey Jack cheese (reduced-fat)
1 tablespoon chili powder
8 flour tortillas (6 inch)
salsa (optional)
Directions
1. Place beans in a large bowl and mash coarsely with a fork or potato masher; stir in chili powder.
2. Wrap tortillas in a damp paper towel. Microwave on high for 45 seconds, or until tortillas are soft and warm.
3. Divide bean mixture among tortillas and spread down center of tortilla. Sprinkle cheese on bean mixture.
4. Roll tortillas to enclose mixture.
5. Spray a 9"x13" baking dish with non-stick cooking spray
6. Place enchiladas, seam side down, into baking dish.
7. Cover with foil and bake at 350 degrees for 20 minutes or until heated through.
8. Serve warm with salsa.
Source: Arizona Nutrition Network, Healthy Lifestyles 2003

In the Kitchen with Chef Stephanie Green


Serving Size: 6" enchiladas, 1/4 of recipe (226g)
Vegetables 3/4 cups
Nutrients Amount
Grains 2 ounces
Calories 375 Protein Foods 3 3/4 ounces
Total Fat 8g Dairy 1/3 cups

Saturated Fat 3g
Cholesterol 8 mg
Sodium 825 mg
Dietary Fiber 11 g
Total Sugars 3g

Protein 17 g

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Anytime Pizza
Makes: 2 servings
Make your own pizza topped with green peppers, mushrooms, or other vegetables.
Ingredients
1/4 mini baguette or Italian bread (split lengthwise, or 2 split English muffins)
1/2 cup pizza sauce
1/2 cup mozzarella or cheddar cheese (part-skim, shredded)
1/4 cup green pepper (chopped)
1/4 cup mushrooms (fresh or canned, sliced)
vegetable toppings (other, as desired, optional)
Italian seasoning (optional)
Directions
1. Toast the bread or English muffin until slightly brown.
2. Top bread or muffin with pizza sauce, vegetables and low-fat cheese.
3. Sprinkle with Italian seasonings as desired.
4. Return bread to toaster oven (or regular oven preheated to 350 degrees).
5. Heat until cheese melts.
Source: University of Massachusetts, Extension Nutrition Education Program,

Pumpkin Post/Banana Beat


Serving Size: 1 slice, 1 English muffin or 1/2 of
Vegetables 1/2 cups
recipe (144g)
Grains 3/4 ounces
Nutrients Amount
Dairy 3/4 cups
Calories 180
Total Fat 7g
Saturated Fat 3g
Cholesterol 15 mg
Sodium 502 mg
Dietary Fiber 2g
Total Sugars 4g Visit ChooseMyPlate.gov
Protein 11 g
Vitamin D -404 mcg
Calcium 251 mg
Iron 1 mg
Potassium 335 mg

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Veggie Stuffed Pita
Makes: 12 servings
Whole wheat pita are stuffed with veggies and topped with cheese. Use family favorite veggies to make this
easy lunch or dinner.
Ingredients
2 zucchini (medium, 2 1/2 cups chopped)
4 carrot (medium, 1 1/4 cups grated)
2 cup broccoli (chopped)
12 ounce cheddar cheese, low-fat
1/2 teaspoon oregano
1/4 teaspoon black pepper
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
2 tablespoon vegetable oil
12 mini pitas (whole wheat, 4 inch across)
Directions
1. Wash vegetables.
2. Remove the broccoli flowers from stems, cut the flowers into small florets and put into mixing bowl.
3. Peel carrots and cut off the ends. Grate carrots and put into mixing bowl.
4. Slice the zucchini into thin slices. Cut each slice into quarters and put into bowl.
5. Grate the cheese and put into a separate bowl.
6. Measure oregano, pepper, garlic powder, onion powder and mix together.
7. Heat oil in a skillet. Put the spices in the heated oil and then add the mixture of vegetables to the pan. Stir
vegetables with a wooden spoon and saute about 5 minutes. When the vegetables are slightly tender, remove
from heat.
8. Spoon vegetable mixture into the pita. Top the hot vegetables with 1 ounce grated cheese.

Source: University of Illinois, Extension Service, Wellness Ways Resource Book


Serving Size: 1 prepared pita, 1/12 of recipe
Vegetables 3/4 cups
(143g)
Grains 1 1/4 ounces
Nutrients Amount
Dairy 1/3 cups
Calories 163
Total Fat 5g
Saturated Fat 2g
Cholesterol 6 mg
Sodium 319 mg
Dietary Fiber 3g
Protein 11 g
Vitamin D 0 mcg
Calcium 142 mg
Iron 1 mg
Potassium 265 mg

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Peanut Butter 'n Fruit-wich
Makes: 1 serving
A filling, fruity, and nutty sandwich that you and your children will enjoy.
Ingredients
1 slice whole wheat bread
2 tablespoon peanut butter
1/4 apple (thinly sliced, can also use banana)
1/8 Carrot, grated (2 Tablespoons, optional)
Directions
1. Spread 2 Tablespoons peanut butter on bread.
2. Place fruit slices on top.
3. Optional: Top with grated carrot.
Source: USDA, Food and Nutrition Service (FNS) and Food and Drug Administration, DHHS, The Power of Choice


Serving Size: 1 open-faced sandwich (97g)
Fruits 1/4 cups
Nutrients Amount
Grains 1 ounces
Calories 283 Protein Foods 2 ounces
Total Fat 18 g
Saturated Fat 4g
Cholesterol 0 mg
Sodium 242 mg
Dietary Fiber 4g
Total Sugars 8g
Protein 11 g
Vitamin D 0 mcg
Calcium 62 mg
Iron 1 mg
Potassium 358 mg

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Banana Oatmeal Raisin Cookies
Makes: 15 servings
No one will know that these tasty cookies don't have any added sugar.
Ingredients
3 bananas (ripe)
1/3 cup margarine (or butter)
2 cup quick-cooking oats (uncooked)
1/4 cup skim milk
1/2 cup raisins
1 teaspoon vanilla extract
Directions
1. Preheat oven to 350 degrees.
2. Put the margarine in a small saucepan. Melt it on low heat.
3. Put all the ingredients in a mixing bowl. Mix really well.
4. Let the mix stand for about 5 minutes, until the oats are wet.
5. Lightly grease the cookie sheet.
6. For each cookie, spoon out about 1 tablespoon of dough and drop it onto the greased cookie sheet.
7. Bake the cookies for 15 to 20 minutes.
8. Let the cookies cool on the cookie sheet for about 1 minute.
9. Move the cookies to wire racks or a towel. Let them cool completely.
Source: Pennsylvania Nutrition Education Program, Pennsylvania Nutrition Education Network

Website Recipes


Serving Size: 2 cookies of 1/15 of recipe (49g)
Fruits 1/4 cups
Nutrients Amount
Grains 1/2 ounces
Calories 114
Total Fat 5g
Saturated Fat 1g
Cholesterol 0 mg
Sodium 38 mg
Dietary Fiber 2g
Total Sugars 6g
Protein 2g
Vitamin D 0 mcg
Calcium 14 mg
Iron 1 mg
Potassium 168 mg

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English Muffin Veggie Pizza
Makes: 4 servings
Create your own easy-to-make personal pizza and add your favorite veggie toppings. Choose whole wheat
muffins to make this recipe even better!
Ingredients
1 cup broccoli (cooked chopped)
4 English muffins
1 cup pizza sauce (or spaghetti sauce)
1/2 cup mozzarella cheese, shredded, part skim
1/4 cup carrot (4 Tablespoons, shredded)
1 tablespoon Parmesan cheese (1 teaspoon, grated)
Directions
1. Cut the broccoli to make 1 cup of chopped broccoli.
2. Put the broccoli in a saucepan with water. Cook on medium until tender.
3. Drain the water from the saucepan. Let the broccoli cool.
4. Cut 4 English muffins in half. Toast the 8 muffin halves.
5. Shred the mozzarella cheese to make ½ cup of shredded cheese.
6. Peel and shred the carrots to make 3 tablespoons shredded carrots.
7. Spoon 2 tablespoons pizza sauce over each English muffin half.
8. Sprinkle 1 tablespoon shredded mozzarella cheese on top of each half.
9. Put 2 tablespoons broccoli and 1 teaspoon shredded carrots on top of each half.
10. Sprinkle each half with 1 teaspoon grated parmesan cheese.
11. Toast in the toaster oven for 2 minutes, until the cheese melts.
Source: Pennsylvania
Quick and Easy SnacksNutrition Education Program, Pennsylvania Nutrition Education Network 52
Website Recipes


Serving Size: 2 pizzas (each made from 1/2
Vegetables 1/2 cups
English muffin), 1/4 of recipe (185g)
Grains 1 3/4 ounces
Nutrients Amount
Dairy 1/4 cups
Calories 220
Total Fat 5g
Saturated Fat 2g
Cholesterol 8 mg
Sodium 576 mg
Dietary Fiber 4g
Protein 11 g
Vitamin D -404 mcg
Calcium 249 mg
Iron 3 mg
Potassium 392 mg

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Crunchy Vegetable Wraps
Makes: 4 servings
Full of fresh and colorful veggies, these wraps are a great way to help meet your MyPlate goal of making half of
your plate fruits and vegetables.
Ingredients
4 tablespoon cream cheese, low-fat (whipped)
2 flour tortillas
1/2 tablespoon ranch seasoning mix (1/2 teaspoon)
1/4 cup broccoli (washed and chopped)
1/4 cup carrot (peeled and grated)
1/4 cup zucchini (washed and cut into small strips)
1/4 cup summer squash (yellow, washed and cut into small strips)
1/2 tomato (diced)
1/8 cup green bell pepper (seeded and diced)
2 tablespoon chives (chopped fine)
Directions
1. In a small bowl, stir ranch seasoning into cream cheese, chill.

2. Wash and chop vegetables.
3. Steam broccoli in microwave for 1 minute with 1 tablespoon of water.
4. Spread cream cheese onto flour tortilla, staying one inch from edge. Sprinkle vegetables over cream
cheese. Roll tortilla tightly.
5. Chill for 1-2 hours before serving (the wrap will hold its shape better). With a sharp knife slice into circles
and serve.
Source: Connecticut Food Policy Council, Visit Website


Serving Size: 1/2 tortilla each (94g)
Vegetables 1/2 cups
Nutrients Amount
Grains 3/4 ounces
Calories 111
Total Fat 4g
Saturated Fat 1g
Cholesterol 5 mg
Sodium 210 mg
Dietary Fiber 2g
Total Sugars 2g
Protein 4g

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Turkey Pinwheel Appetizers
Makes: 16 servings
Colorful tomatoes and spinach make these appetizers festive enough for your next party or potluck.
Ingredients
8 ounce cream cheese, low-fat (garlic and herb)
6 flour tortillas (8 inch)
6 slice turkey (low sodium, 6 ounces)
3 Roma tomatoes (medium, chopped)
3 cup baby spinach leaves (fresh)
Directions
1. Place tortillas on microwaveable plate or paper towel; microwave uncovered on HIGH 10 - 15 seconds to
soften.
2. Spread about 2 Tablespoons cream cheese over each tortilla. Top with a slice of turkey, chopped tomatoes
and spinach.
3. Roll up lightly; then wrap in plastic wrap. Refrigerate 2 - 3 hours to blend flavors. Cut each roll into eight 1-
inch slices. Arrange with cut side down on serving plate.
Source: Ohio State University Cooperative Extension, Recipes - Ross County


Serving Size: 3 pinwheels (59g)
Vegetables 1/4 cups
Nutrients Amount
Grains 3/4 ounces
Calories 106 Protein Foods 1/2 ounces
Total Fat 4g
Saturated Fat 2g
Cholesterol 12 mg
Sodium 260 mg
Dietary Fiber 1g
Total Sugars 2g
Protein 5g
Vitamin D 0 mcg
Calcium 54 mg
Iron 1 mg
Potassium 173 mg

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Kale Chips
Makes: 6 Servings
A crunchy chip that you can customize to your liking! Make sure kale is washed and thoroughly dried to ensure
kale chips are crispy and not soggy.
Ingredients
1 cup bunch kale (or chard, spinach, or collards)
1 1/2 tablespoon olive oil
Directions
1. Line a cookie sheet with parchment paper (optional).
2. Wash and dry kale. With a knife or kitchen scissors, carefully remove the leaves from the thick stems. Tear
into bite-size pieces.
3. Place kale pieces on cookie sheet.
4. Drizzle olive oil over kale and then sprinkle with seasonings of choice.
5. Bake 10 to 15 minutes or until kale is crisp and edges are brown but not burned.
Source: Del Norte DHHS.

University of Kentucky EFNEP.


Vegetables 1/3 cups
Nutrients Amount
Calories 52
Total Fat 4g
Saturated Fat 1g
Cholesterol 0 mg
Sodium 17 mg
Dietary Fiber 1g
Total Sugars 0g
Protein 2g
Vitamin D 0 mcg
Calcium 67 mg
Iron 1 mg
Potassium 219 mg

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Easiest Banana Ice Cream
Makes: 3 Servings
What should you do with over-ripe bananas? Don't toss them! Freeze them and then throw them in the blender
to make this delicious and creamy frozen dessert.
Ingredients
2 1/2 bananas (can use 2-3 bananas)
3 tablespoon 1% milk
chocolate syrup (optional)
Directions
1. When bananas have become very ripe, peel and slice them into medium size round pieces. Place on a plastic
wrap covered baking sheet and put in freezer overnight.
2. Place frozen bananas in a food processor or blender with a small splash of milk (not over 1/4 cup total).
3. Pulse food processor or blender until bananas begin to break up. They will be tiny balls of bananas at this
point.
4. Using a spoon or rubber spatula, scrape down the banana mixture. Continue running the food processor until
the mixture is smooth and creamy. This may take a few minutes. The ice cream will look and tasted like soft
serve ice cream when finished.
5. Serve in an ice cream cone or in a small bowl with a small ribbon of chocolate syrup on top (optional).
Source: Alabama Cooperative Extension System.


Fruits 3/4 cups
Nutrients Amount
Calories 94
Total Fat 0g
Saturated Fat 0g
Cholesterol 1 mg
Sodium 8 mg
Dietary Fiber 3g
Total Sugars 13 g
Protein 2g
Vitamin D 0 mcg
Calcium 24 mg
Iron 0 mg
Potassium 375 mg

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Quick and Easy Snacks

Quick and Easy Snacks 1

Quick and Easy Snacks 2

Fruit Yogurt Pops

1. Combine ingredients. Pour into 3 ounce paper cups.

3. Freeze overnight until ﬁrm. To eat pops, peel oﬀ paper cups.

Quick and Easy Snacks 3

Nutrition Information MyPlate Food Groups

Added Sugars included 2g

Note: only nutrients that are available will show on

Quick and Easy Snacks 4

Fruit Kabobs with Yogurt Dip

1. Place fruit chunks on bamboo skewers. Place fruit kabobs on platter.

Source: Food and Health Communications, Inc., Cooking Demo II

Quick and Easy Snacks 5

Nutrition Information MyPlate Food Groups

Added Sugars included 0g

Note: only nutrients that are available will show on

Quick and Easy Snacks 6

Quick and Easy Snacks 7

Nutrition Information MyPlate Food Groups

Added Sugars included 5g

Note: only nutrients that are available will show on

Quick and Easy Snacks 8

Frozen Fruit Cups

1. Line 18 muﬃn-tin cups with paper baking cups.

2. Dice or mash bananas and place in a large mixing bowl.

3. Stir in remaining ingredients.

5. Before serving, remove paper cups and let stand 10 minutes.

Source: Kansas Family Nutrition Program, Kids a Cookin’

Quick and Easy Snacks 9

Nutrition Information MyPlate Food Groups

Added Sugars included 4g

Note: only nutrients that are available will show on

Quick and Easy Snacks 10

1. In glasses or bowls, layer pineapple, berries, yogurt, banana, and raisins.

Source: University of Illinois, Extension Service, Recipes to Grow On

Quick and Easy Snacks 11

Nutrition Information MyPlate Food Groups

Added Sugars included 4g

Note: only nutrients that are available will show on

Quick and Easy Snacks 12

1. Mix popcorn and margarine in a bowl.

2. Mix seasonings thoroughly and sprinkle over popcorn. Mix well.

3. Serve immediately and enjoy with family and friends.

Quick and Easy Snacks 13

Nutrition Information MyPlate Food Groups

Added Sugars included 0g

Note: only nutrients that are available will show on

Quick and Easy Snacks 14

Cucumber Yogurt Dip

Source: Centers for Disease Control and Prevention,

Quick and Easy Snacks 15

Nutrition Information MyPlate Food Groups

Added Sugars included 0g

Note: only nutrients that are available will show on

Quick and Easy Snacks 16

2. Add the raisins, the bananas, and halve the strawberries.

3. Gently stir in the yogurt and divide between two bowls.

4. Scatter the remaining strawberries over the top and enjoy!

Source: US Department of Health and Human Services,

Quick and Easy Snacks 17

Nutrition Information MyPlate Food Groups

Total Fat 6g Dairy 1/2 cups