APPLE NACHOS SPINACH & STRAWBERRY SALAD WITH JAM DRESSING

Transcription

1 APPLE NACHOS ¼ cup peanut butter 2 tablespoons milk 2 red apples, cored and cut into ¼ inch slices ¼ cup non-fat Greek yogurt 1 tablespoon honey 2 green apples, cored and cut into ¼ inch slices 1. In a blender, combine peanut butter, yogurt, milk, and honey. Blend until smooth. 2. Place apple slices on a large plate or platter and drizzle with peanut butter sauce. 3. Add toppings of choice if desired and serve immediately. Optional toppings: coconut, dried cranberries, granola, peanut butter chips, peanuts, pecan pieces, raisins Note: Brush the surface of the apples with lemon juice to prevent browning. Makes 6 servings. Nutrition facts per serving: 160 calories, 6g total fat; 1g saturated fat; 0g trans fat; 0mg cholesterol; 5 mg sodium; 27g carbohydrate; 4g fiber; 20g sugar; 4g protein; 2% Daily Value of vitamin A; 8% Daily Value of vitamin C; 4% Daily Value of calcium; 2% Daily Value of iron. *Nutrition facts do not include optional toppings. Source: Renee Fox, Nutrition Marketing and Media Specialist for Kentucky Nutrition Education Program, University of Kentucky Cooperative Extension Service. SPINACH & STRAWBERRY SALAD WITH JAM DRESSING 10 ounces fresh baby spinach, cleaned and washed 16 ounces fresh strawberries, trimmed and sliced ¼ cup olive oil 3 tablespoons cider vinegar 2 tablespoons strawberry jam 2 tablespoons orange juice Salt and pepper to taste In a large bowl, combine spinach and strawberries. In a small bowl, combine olive oil and remaining ingredients. Whisk until well combined to create salad dressing. Pour salad dressing over spinach and strawberries and toss to coat evenly. Serve immediately. Add chicken and/or nuts to make this salad a main course. Makes 6 servings. Nutrition facts per serving: 150 calories: 10g total fat; 1.5g saturated fat; 0g trans fat; 0mg cholesterol; 75mg sodium; 16g carbohydrate; 4g fiber; 8g sugar; 2 g protein; 35% Daily Value of vitamin A; 90% Daily Value of vitamin C; 4% Daily Value of calcium; 10% Daily Value of iron. Source: USDA Supplemental Nutrition Assistance Program - SNAP

2 ISLAND blast SMOOTHIE Makes 2 servings Ingredients: 1 medium ripe banana 1 (4-ounce) pineapple fruit bowl ¼ cup reduced fat/light coconut milk ½ cup ice cubes 1 (6-ounce) can of pineapple juice 8 strawberries 1 teaspoon honey You will need: Blender or food processor Measuring cups and spoons 2 (12-ounce) glasses Plastic straws Here s how: ❶ Break banana into small pieces and put in the blender with the rest of the ingredients. Secure lid and blend until smooth.❷ Divide smoothie between glasses and serve immediately. Nutrition Information (per serving) Makes 2 servings. Each smoothie provides 2-5 A Days servings of fruit 200 calories; 4 grams total fat; 2 grams saturated fat; 0 milligrams cholesterol; 15 milligrams sodium; 514 milligrams potassium; 42 grams Total carbohydrate; 4 grams dietary fiber; 2 grams protein; 74 International Units vitamin A; 44 milligrams vitamin C; 48 milligrams calcium; 1 milligram iron; 49 micrograms folate. Source: DOLE 5 A Day Kids Cookbook CUCUMBER, CORN AND BEAN SALSA 2-3 large cucumbers 2 tomatoes 1 yellow bell pepper 1 small red onion ¼ cup chopped fresh cilantro ½ cup black beans ½ cup fresh whole kernel corn, cooked 1 ounce package dry ranch dressing mix 1/8 cup cider vinegar 2 tablespoons sugar, optional Wash all vegetables. Finely chop cucumbers, tomatoes, pepper, and onion. Combine in a large mixing bowl with chopped cilantro. Drain and rinse beans and add to chopped vegetables. Add corn. If using canned corn instead of fresh, drain off liquid prior to adding to vegetables. In a small bowl, mix together ranch dressing packet, vinegar, and sugar. Pour dressing over vegetables and mix well. Serve immediately or refrigerate until chilled. Yield: Makes 20 ½-cup servings. Nutrition Analysis: 50 calories, 0 g fat, 130 mg sodium, 7 g carbohydrates, 2 g fiber, 70% Daily Value of vitamin C and 6% Daily Value of vitamin A. Source: Kentucky Proud,

3 PEACH COOLER 2 cups low-fat milk 1 cup sliced fresh peaches or canned peaches, drained ½ teaspoon lemon juice 1 dash nutmeg 1. Put milk, peaches and lemon juice in a blender. Blend well. 2. Sprinkle with nutmeg and serve cold. Number of servings: 2 Serving size: half of recipe Nutrition Facts per serving: 190 calories; 2.5g total fat; 1.5g saturated fat; 0g trans fat; 150mg sodium; 32g carbohydrate; 1g fiber; 9g protein Source: What s Cooking? USDA Mixing Bowl; Healthy Choices Newsletter June/July 2017, Volume 13, Issue 5 SANDOODLES Makes 4 sandoodles Ingredients: 1 large red delicious apple 2 teaspoons creamy peanut butter 2 tablespoons seedless raisins 1 teaspoon cinnamon sugar You will need: Apple corer Cutting board Knife Measuring spoons Two small plates Here s how: ❶ Core the apple; slice into at least eight slices, about ¼-inch thick. ❷Spread a thin layer of peanut butter on one side of an apple slice. ❸Sprinkle with a few raisins, then top with another apple slice. Sprinkle the top of your sandoodle with a little cinnamon sugar. ❹Continue assembling your sandoodles until all the apple slices have been used. Place two sandoodles on each plate, serve and enjoy. Nutrition Information (per serving) Makes 4 sandoodles. Two sandoodles provide 1-5 A Day serving of fruit 125 calories; 3 grams total fat; 0.5 gram saturated fat; 0 milligrams cholesterol; 30 milligrams sodium; 218 milligrams potassium; 25 grams total carbohydrate; 3 grams dietary fiber; 2 grams protein; 56 International Units vitamin A; 5 milligrams vitamin C; 9 milligrams calcium; 0.2 milligram iron; 7 micrograms folate. Source: Dole 5 A Day Kids Cookbook

4 Easy Cheesy Vegetable Lasagna Makes 6 servings Ingredients: 1 cup part skim, low fat ricotta cheese 2 green onions, washed, trimmed and sliced 3 medium zucchini, trimmed, cut into 4-inch thick coins 2 cups light tomato basil sauce, divided into thirds 4 lasagna noodles, cooked and cooled 1 cup canned corn, drained 2/3 cup shredded part-skim mozzarella cheese, divided in half 2 cups baby spinach 2 tablespoons grated Parmesan cheese You will need: Cutting Board Non-stick skillet Measuring cups and spoons Knife Non-stick cooking spray Aluminum foil 9-inch square glass baking dish Large spoon Oven mitts Medium mixing bowl Here s how: ❶ Preheat oven to 375 F. Spray baking dish with non-stick cooking spray. ❷ Combine ricotta cheese and green onions in mixing bowl. ❸ Cook zucchini slices over medium-high heat in skillet sprayed with non-stick cooking spray until lightly brown on both sides, about 2-3 minutes each. ❹ Layer lasagna by first spooning one-third of the tomato sauce into the bottom of the baking dish. Top with two lasagna noodles. Arrange half of the zucchini slices over the noodles. Sprinkle with all of the corn and half of the mozzarella cheese. ❺ Next, arrange the spinach leaves over the cheese, then spoon one-third of the sauce over the spinach, add the remaining zucchini, and then cover with all of the ricotta cheese mixture. Top with remaining 2 lasagna noodles, remaining one-third of sauce, and remaining half of the mozzarella cheese. Sprinkle top with Parmesan cheese. ❻ Cover pan with aluminum foil, and bake for minutes. Remove from oven and allow to cool for minutes before cutting into six pieces. Nutrition Information (per serving) Makes 6 servings. Each serving provides 2-5 A Day servings of vegetables 214 calories; 6 grams total fat; 4 grams saturated fat; 22 milligrams cholesterol; 477 sodium; 275 potassium, 27 grams total carbohydrate; 4 grams dietary fiber; 13 grams protein; 1183 International Units vitamin A; 14 milligrams vitamin C; 274 milligrams calcium; 2.6 milligrams iron; 74 micrograms folate. Source: Dole 5 A-Day Kids Cookbook Recipes provide by: Rowan County Cooperative Extension Service 600 West Main Street, Morehead, KY Phone: (606) Fax: (606) Raven C Ford County Extension Agent for 4-H Youth Development

5 HOWTO Wash fruits and Vegetables 1. Rinse fruits or vegetables under cold running water. 2. Pat dry with paper towel. Peel Carrots 1. Lay the vegetable peeler flat against the carrot. 2. Scrape the peeler toward the counter, peeling off the skin. 3. Rotate the carrot until all the skin is scraped off. Slice Fruits and Vegetables 1. Secure the fruit or vegetable on a cutting board. 2. Remove the seeds from fruit or vegetable, if necessary. 3. Slice the fruit or vegetable into desired thickness. Create Broccoli Florets 1. Pull the leaves off the stems. 2. Break the florets off the stem. 3. Peel the tough outside skin from the stem. 4. Secure the stem on a cutting board and cut into slices. Cut and Slice Peppers 1. Secure the pepper on a cutting board. 2. Cut the pepper in half, through the stem. 3. Pull off the stem and brush out the seeds. 4. Place the pepper flat side down and slice into thin pieces. Chop Onions 1. Secure the onion on the cutting board. 2. Trim off the ends. 3. Cut the onion in half then peel away the outside skin. 4. Place the onion halves flat side down on the cutting board and cut into thin slices. 5. Cut each slice into small pieces. Cut Pineapple 1. Twist crown from the pineapple. 2. Cut in half, then in quarters. 3. Trim off ends and core. Remove the fruit from the shell with a knife. 4. Cut into bite-size chunks Source: Dole 5 A-Day Kids Cookbook

6

7

8