Expanded Food and Nutrition Education Program
Expanded Food and Nutrition Education ProgramEducating families since 1969

Purple Smoothie

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Texas A&M AgriLife Extension and Expanded Food and Nutrition Education Program combined logo
Purple smoothie

Purple Smoothie

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Prep Time 10 minutes
Total Time 10 minutes
Course Dessert, Kid Friendly, Main Dish, Snack
Servings 1 cup

Ingredients
  

  • 1/2 cup fat-free or low-fat plain yogurt
  • 1/2 cup frozen blueberries
  • 1/2 cup frozen raspberries
  • 1/4 tsp vanilla extract
  • ice and water as needed

Instructions
 

  • Wash your hands and clean your cooking area.
  • Place yogurt in a blender.
  • Add blueberries, raspberries and extract to the yogurt and process until smooth.
  • Pour into a glass and enjoy!

Nutrition Facts Servings

Nutrition Facts Servings: 2, Serv. size: ½ cup, Amount per serving: Calories 120, Total Fat 1.5g (2% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 45g (2% DV), Total Carb. 25g (9% DV), Fiber 4g (14% DV), Total Sugars 21g (Incl. 0g Added Sugars, 0% DV), Protein 4g, Vit. D (0% DV), Calcium (10% DV), Iron (6% DV), Potas. (6% DV).
Keyword Dairy, English, Fruit

Potato Salad With Yogurt Dressing

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Texas A&M AgriLife Extension and Expanded Food and Nutrition Education Program combined logo
Potato salad with yogurt dressing

Potato Salad With Yogurt Dressing

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Prep Time 25 minutes
Cook Time 1 minute
Total Time 26 minutes
Course Salad, Side Dish
Servings 1 cup

Ingredients
  

  • 4 cups cooked chopped and peeled potatoes
  • 1 cup chopped celery
  • 3/4 cup low-fat plain yogurt
  • 1/4 cup chopped onion
  • 1 tbsp olive oil - extra virgin
  • 2 tbsp vinegar
  • salt and pepper to taste - optional

Instructions
 

  • Wash hands and cooking area.
  • In a large bowl, combine yogurt, onions, vinegar, olive oil, celery, salt and pepper, mix well.
  • Fold potatoes into yogurt mixture.
  • Refrigerate at least 1 hour before serving.

Nutrition Facts Servings

Nutrition Facts Servings: 12, Serv. size: 1/2 cup, Amount per serving: Calories 70, Total Fat 1.5g (2% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 70g (3% DV), Total Carb. 12g (4% DV), Fiber 1g (4% DV), Total Sugars 2g (Incl. 0g Added Sugars, 0% DV), Protein 2g, Vit. D (0% DV), Calcium (2% DV), Iron (0% DV), Potas. (6% DV).
Keyword Dairy, English, Vegetables

Avocado Mandarin Salad with Chicken

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Texas A&M AgriLife Extension and Expanded Food and Nutrition Education Program combined logo
Avacado Mandarin Toss

Avocado Mandarin Salad with Chicken

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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Main Dish, Salad, Side Dish
Servings 1.5 cups

Ingredients
  

  • 1/2 cup green onion - thinly sliced
  • 1 can mandarin oranges - drained
  • 1/3 cup coarsely chopped pecans
  • 1/8 tsp pepper
  • 1 medium ripe avocado - peeled and sliced
  • 2 cups cooked shredded chicken
  • 4 cups torn salad greens

Instructions
 

  • Wash your hands and clean your cooking area.
  • Clean the tops of canned food items before opening them.
  • Wash and slice onion.
  • In a bowl, combine the onion, oranges, pecans and pepper.
  • Refrigerate for 30 minutes.
  • Wash salad greens and avocado.
  • Just before serving, wash, peel and slice avocado and tear salad greens.
  • Place the greens in a salad bowl.
  • Top with orange mixture, shredded chicken and avocado slices.
  • Drizzle with dressing before serving.

Nutrition Facts Servings

Nutrition Facts Servings: 8, Serv. size: 11/2 of recipe (141g), Amount per serving: Calories 150, Total Fat 9g (12% DV), Sat. Fat 1.5g (8% DV), Trans Fat 0g, Cholest. 25mg (8% DV), Sodium 115g (5% DV), Total Carb. 8g (3% DV), Fiber 3g (11% DV), Total Sugars 4g (Incl. 0g Added Sugars, 0% DV), Protein 10g, D (0% DV), Vitamin D 0mcg (0% DV) Calcium 27mg (2% DV), Iron 1mg (6% DV), Potas. 349mg (8% DV).
 
Keyword English, Fruit, Protein, Vegetables

 

Almost A MyPlate Sundae

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Texas A&M AgriLife Extension and Expanded Food and Nutrition Education Program combined logo
almost a myplate sundae

Almost A MyPlate Sundae

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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Dessert, Kid Friendly, Main Dish, Side Dish, Snack
Servings 1 sundae

Equipment

  • Mason Jar

Ingredients
  

  • 1/2 cup fresh, sliced strawberries or other fruit - cut into bite-sized pieces
  • 1 graham cracker square - crushed
  • 1/2 cup fat-free or low-fat yogurt - any flavor
  • 1 tbsp chopped nuts - any type

Instructions
 

  • Wash your hands and clean your cooking area.
  • Wash and slice fruit.
  • In a plastic sandwich bag or bowl, crush the graham cracker square.
  • In a small bowl, layer the crushed graham cracker, yogurt, fruit and nuts.
  • Serve.

Nutrition Facts Servings

Nutrition Facts Servings: 1, Serv. size: 1 sundae, Amount per serving: Calories 210, Total Fat 7g (9% DV), Sat. Fat 1.5g (8% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 115g (5% DV), Total Carb. 30g (11% DV), Fiber 2g (7% DV), Total Sugars 23g (Incl. 0g Added Sugars, 0% DV), Protein 8g, Vit. D (0% DV), Calcium (20% DV), Iron (6% DV), Potas. (10% DV).
Keyword Berries, Dairy, English, Fruit, Grains, Nuts, Protein, Yogurt