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Recipes

  • Green Monster Kale Chips and Apple Raisin Muffins (.pdf)
  • Summer Smoothies (.pdf)
  • Spicy Salsa Chicken Wrap(.pdf)

 

Snowman on a Stick

Recipe adapted from familyfun.com
Click here for recipe as a .pdf

Ingredients:
3 medium bananas
12 red grapes
1 small carrot cut into thin slivers
2 apples
approx. ½ cup mini chocolate chips
24 pretzel sticks
12 bamboo skewers

Directions:
For each snowman, you will need three thick slices of banana (about 1/3 of 1 banana), a grape, and a triangular piece of apple (tip: poke a hole in the apple piece with a bamboo skewer first to make it easier to assemble). Slide the fruit onto the skewer, beginning with the 3 banana slices, then the apple and then the grape; garnish with a sliver of carrot for the nose, chocolate chips for the buttons and eyes, and pretzel sticks for the arms.

Nutrition facts:
Yields 12 servings; 17 g carb per serving.

Cheesy Pizza Poppers

Click here for recipe as a .pdf

Ingredients:
1/3 cup low fat ricotta
1/2 cup light shredded mozzarella
1 1/2  tsp tomato paste
1/2 tsp dried minced onion
12 small wonton wrappers
12 sprays of butter spray
1 tbsp grated parmesan cheese
 Dipping sauce:
1/8 tsp garlic powder; 1/2 cup canned crushed tomatoes; 1/8 tsp Italian seasoning

Directions:
Preheat oven to 375 degrees; spray baking sheet with non-stick spray and set aside. In medium bowl, combine ricotta, mozzarella, tomato paste and minced onion. Mix thoroughly and set aside. Lay wrappers on a clean, dry surface. Spoon filling into the center of each wrapper, fold over to make a triangle. Gently pinch the edges to seal. Place each popper on the baking sheet. Spray with butter spray and sprinkle with parmesan cheese and garlic powder. Bake in the oven until golden brown, about 10 minutes, flipping after 5 minutes. Combine crushed tomatoes with Italian seasoning in a microwave safe bowl. Stir well. heat for 1 minute. Serve with poppers for dipping.

Nutrition Facts:
Per serving (1/4th of recipe, 3 poppers)
136 calories
3.6 g fat
5.6 g protein
16.25 g carb

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Berry Banana Smoothie

Click here for recipe as a .pdf

Makes 4 servings

Ingredients:
16oz plain nonfat yogurt
2 small bananas
1 cup fresh, sliced strawberries
1 cup raspberries, blueberries,
or blackberries
Directions:
Add all ingredients to a blender, cover and blend until smooth.

Directions:
Add all ingredients to a blender, cover and blend until smooth.

Nutrition info for 1 serving ( 1 cup):
Calories: 120.7
Carbs: 28.5g
Total fat: 0.3g
Protein: 6.1g
Sodium: 68.4mg

Yogurt & Fruit Sundaes

click here for recipe as .pdf

Makes 2 servings

Ingredients:
¼ cup blackberries
¼ cup sliced strawberries
¼ cup blueberries
 2 Clementines or small orange peeled, and chopped in bite size pieces
1 large red plum, pitted and cut into 8 wedges
1 tablespoon lemon juice
1 teaspoon sugar substitute (optional)
1 tablespoon chopped mint (optional)
1-1/2 cups plain nonfat yogurt

Directions:

In a small bowl combine all the fruit, lemon juice, and sugar substitute (if used).  Toss lightly to mix.  Take a large goblet or tall glass and start with the fruit mixture alternating layers with the yogurt and ending with fruit. Serve and enjoy.
Also can top with some fat free whipped cream. Also try vanilla yogurt if you do not like plain yogurt.

Nutrition information (1 serving, 1/2 of recipe):
calories 150  fat 0g  protein 9g
carb 33g (may vary due to yogurt)
fiber 4g  sodium 125mg

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Baked Oatmeal

click here for recipe as .pdf

Makes 12 servings

Ingredients

3 cups of steel-cut oats or rolled oats
¾ cup brown sugar
¼ cup ground flax seed meal
2 tsp. cinnamon
2 tsp. baking powder
1 tsp. salt
1 cup low-fat milk or soymilk
2 eggs or egg substitute equivalent
½ cup melted butter or canola oil
2 tsp. vanilla
¾ cup dried cranberries or raisins

Directions

Mix together all ingredients and pour into 9 X 13-inch baking pan, cover, and place in refrigerator overnight. In the morning, place pan in an oven preheated to 350˚F and bake for 40 minutes or until mixture is set in the middle. Serve warm. Stores well in refrigerator and can be reheated in microwave.

Nutrition Information (for 1 serving, 1/12

Calories: 260; Carbohydrate 36 grams; Protein 6 grams; Fat 11 grams; Fiber 4 grams

Quick Veggie Quesadillas: An easy after school snack

Click here for recipe as .pdf

Ingredients

2-1 oz flour tortillas
2 Tablespoons fat free cottage cheese
2 Tablespoons light shredded cheese
2 Tablespoons chopped broccoli (or any vegetables you like)
1 Tablespoon salsa
1 Tablespoon plain yogurt

Directions

Place one four tortilla on microwave safe plate. Mix the cottage cheese and shredded cheese together and spread over the tortilla. Sprinkle the chopped broccoli or your favorite leftover vegetable over the cheese mixture. Place the other flour tortilla on top. Heat in microwave on medium-high for about 1-minute or until the cheese melts. Cut into quarters. Serve with the salsa and the plain yogurt and Enjoy!

Nutrition Information

Calories: 265; Fat: 8 g; Protein: 14 g; Carbohydrates: 34 g; Fiber: 2 g

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Page last updated: December 19, 2014