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

Healthy Holiday Vegetable Platter

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Holiday Vegetable Platter

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Course Kid Approved, Snack
Servings 12 people

Ingredients
  

  • 4 cups Broccoli
  • 1 cup Cherry Tomatoes
  • 1/2 Yellow Bell Pepper - cut into strips
  • 1 1/2 cups Cauliflower Florets
  • 15 Pretzel Sticks

Instructions
 

  • Wash your hands and clean your cooking area.
  • Arrange broccoli on a platter in the shape of a tree.
  • Decorate with pepper strips and cherry tomatoes.
  • Place pretzels to form a trunk and add cauliflower as snow.
  • Enjoy!
Keyword English, Grains, Vegetables

Rainbow of Vegetable Stir Fry

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Rainbow of Vegetable Stir Fry

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Prep Time 10 minutes
Total Time 10 minutes
Course Side Dish
Servings 2 cups

Ingredients
  

  • 1 cup red bell pepper
  • 1 cup chopped onion
  • 1 cup spinach
  • 1 cup squash
  • 1 tbsp canola oil

Instructions
 

  • Wash your hands and clean your cooking area, knife, and cutting board.
  • Wash all vegetables.
  • Cut vegetables into slices 1 to 2 inches long, dice, or chop.
  • Heat oil in a large skillet over medium heat.
  • Add harder vegetables first (squash, onions, bell pepper). Cook for 6-8 minutes, stirring while you cook. Add more delicate vegetables (spinach). Cook and stir for 3 minutes.
  • Optional: Chose 1 to 2 seasonings/herbs to create different tastes.
  • Cover pan, lower the heat, and allow to cook for 2-3 minutes until vegetables are tender, and leafy vegetables are wilted. If the stir-fry is getting dry, add 2 tablespoons of water.
  • Cover and refrigerate leftovers.

Notes

Nutrition Facts Servings: 2, Serv. size: 2 cups of recipe (236g), Amount per serving: Calories 120, Total Fat 8g (10% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 35g (2% DV), Total Carb. 12g (4% DV), Fiber 4g (14% DV), Total Sugars 7g (Incl. 0g Added Sugars, 0% DV), Protein 3g, D (0% DV), Calcium 54mg (4% DV), Iron 2mg (10% DV), Potas. 606mg (15% DV).
Keyword English, Vegetables

Green Monster Smoothie

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green-monster-smoothie

Green Monster Smoothie

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Prep Time 5 minutes
Total Time 5 minutes
Course Dessert, Kid Approved, Main Dish, smoothie, Snack
Servings 1 cup

Ingredients
  

  • 1/2 cup frozen spinach
  • 3/4 cup low-fat vanilla yogurt
  • 1 medium banana
  • 1/2 cup pineapple chunks in 100% juice
  • Ice and water as needed

Instructions
 

  • Wash your hands and clean your cooking area.
  • Add all ingredients to blender and process until smooth.
  • Serve immediately.
  • Cover and refrigerate leftovers.

Notes

Nutrition Facts Servings: 4, Serv. size: 1 cup, Amount per serving: Calories 90, Total Fat 0.5g (1% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 90g (4% DV), Total Carb. 19g (7% DV), Fiber 1g (4% DV), Total Sugars 14g (Incl. 0g Added Sugars, 0% DV), Protein 3g, Vit. D (0% DV), Calcium (8% DV), Iron (0% DV), Potas. (6% DV)
Keyword Dairy, English, Fruit, Vegetables

Waldorf Apple Salad

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waldorf apple salad

Waldorf Apple Salad

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Prep Time 10 minutes
Total Time 10 minutes
Course Dessert, Kid Approved, Salad, Side Dish, Snack
Servings 1 cup

Ingredients
  

  • 2 medium apples
  • 1 tbsp orange juice
  • 1/2 cup chopped celery
  • 1/2 cup raisins
  • 1/4 cup low-fat vanilla yogurt
  • 1/4 cup chopped pecans - optional

Instructions
 

  • Wash your hands and clean your cooking area.
  • Wash apples and celery. Core, and dice the apples, chop celery.
  • Place the apples in a large bowl with the orange juice and mix well.
  • Add remaining ingredients to the apples and toss gently.
  • Cover and refrigerate for at least 2 hours.

Notes

Nutrition Facts Servings: 6, Serv. size: ½ cup, Amount per serving: Calories 120, Total Fat 3.5g (4% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 15g (1% DV), Total Carb. 22g (8% DV), Fiber 2g (7% DV), Total Sugars 16g (Incl. 0g Added Sugars, 0% DV), Protein 2g, Vit. D (0% DV), Calcium (2% DV), Iron (6% DV), Potas. (6% DV)
Keyword Dairy, English, Fruit, Protien, Vegetables

Sweet Potato Mini Muffins

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Sweet Potato Muffins

Sweet Potato Mini Muffins

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Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Course Dessert, Kid Approved, Main Dish, Snack
Servings 1 muffins

Ingredients
  

  • 4 tbsp margarine
  • 1/2 cup sugar
  • 2/3 cup cooked mashed sweet potatoes
  • 1 egg
  • 3/4 cup flour
  • 2 tsp baking powder
  • 1/2 tsp salt
  • 1/4 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/2 cup skim milk
  • 1/4 cup chopped pecans
  • 1/4 cup chopped raisins

Instructions
 

  • Wash your hands and clean your cooking area.
  • Pre-heat your oven to 400°F.
  • In medium mixing bowl, cream margarine and sugar.
  • Add egg and cooked sweet potatoes; mix well.
  • In the large bowl, stir flour with baking powder, salt, and spices.
  • Alternate adding milk and the potato mixture to the large bowl with your dry ingredients.
  • Fold in nuts and raisins.
  • Spoon into greased 1 ½ inch mini muffin tins, filling each 2/3 full.
  • Bake at 400°F for 10 minutes or until golden brown
  • Let cool for about 5 minutes before serving.

Notes

Nutrition Facts Servings: 12, Serv. size: 1 muffin (60g), Amount per serving: Calories 150, Total Fat 6g (8% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholest. 15mg (5% DV), Sodium 210g (9% DV), Total Carb. 22g (8% DV), Fiber 1g (4% DV), Total Sugars 12g (Incl. 8g Added Sugars, 16% DV), Protein 2g, Vit. D (0% DV), Calcium (4% DV), Iron (6% DV), Potas. (2% DV)
Keyword Dairy, English, Fruit, Grains, Protien, Vegetables