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

Crunchy Banana on a Stick

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crunchy bananas on a stick

Crunchy Banana on a Stick

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Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Course Dessert, Kid Friendly, Snack
Servings 1 stick

Ingredients
  

  • 4 bananas
  • 2 containers fat-free vanilla yogurt - 6 ounces each
  • 3 cups toasted oat cereal

Instructions
 

  • Wash your hands and clean your cooking area.
  • Cover cookie sheet with waxed paper.
  • Peel bananas and cut in half.
  • Place a wooden stick into each banana half.
  • Roll the banana in yogurt, then in cereal.
  • Place the banana on the cookie sheet and freeze about 1 hour or until firm.
  • To store, wrap each banana in plastic wrap or foil and store in the freezer.

Nutrition Facts Servings

Nutrition Facts Servings: 8, Serv. size: 1 stick (112g), Amount per serving: Calories 120, Total Fat 1g (1% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 80g (3% DV), Total Carb. 27g (10% DV), Fiber 2g (7% DV), Total Sugars 13g (Incl. 0g Added Sugars, 0% DV), Protein 4g, D (0% DV), Calcium (10% DV), Iron (20% DV), Potas. (6% DV).
 
 
Keyword Dairy, English, Fruit, Grains, Protein

Spinach Squares

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Texas A&M AgriLife Extension logo (color)
spinach squares

Spinach Squares

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Prep Time 30 minutes
Cook Time 25 minutes
Total Time 55 minutes
Course Side Dish
Servings 3 cup

Ingredients
  

  • 2 cups cooked rice - brown rice optional
  • 1½ cups thawed chopped spinach
  • 1½ cups grated part-skim mozzarella cheese
  • salt, pepper and garlic to taste

Instructions
 

  • Wash your hands and clean your cooking area.
  • Preheat oven to 400°F.
  • Mix all ingredients well.
  • Pour into a 13 X 10 inch baking dish.
  • Bake for 20-25 minutes.
  • Cut into squares and serve warm.

Nutrition Facts Servings

Nutrition Facts Servings: 6, Serv. size: ¾ - 1 cup, Amount per serving: Calories 170, Total Fat 5g (6% DV), Sat. Fat 3g (15% DV), Trans Fat 0g, Cholest. 20mg (7% DV), Sodium 350g (15% DV), Total Carb. 20g (7% DV), Fiber 1g (4% DV), Total Sugars 0g (Incl. 0g Added Sugars, 0% DV), Protein 10g, Vit. D (0% DV), Calcium (20% DV), Iron (6% DV), Potas. (2% DV).
Keyword Dairy, English, Grains, Vegetables

Purple Shake

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Texas A&M AgriLife Extension logo (color)
Purple smoothie

Purple Shake

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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

Energy Nuggets

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Texas A&M AgriLife Extension logo (color)
Energy Nuggets

Energy Nuggets

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Prep Time 10 minutes
Total Time 10 minutes
Course Dessert, Kid Friendly, Side Dish, Snack
Servings 1 Energy Nugget

Ingredients
  

  • 1/3 cup peanut butter
  • 1/2 cup nonfat dry milk
  • 1/2 cup honey
  • 4 graham cracker squares - finely crushed
  • 1/2 cup quick-cooking oatmeal

Instructions
 

  • Wash your hands and clean your cooking area.
  • Mix together peanut butter, nonfat dry milk, and honey in a large bowl.
  • Add crushed graham crackers and oatmeal and mix with a spoon.
  • Roll the mixture with your hands into 24 snack size balls . Store in an airtight container in the refrigerator.

Nutrition Facts Servings

Nutrition Facts Servings: 24, Serv. size: 1 Energy Nugget, Amount per serving: Calories 60, Total Fat 2g (3% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 35g (2% DV), Total Carb. 10g (4% DV), Fiber 0g (0% DV), Total Sugars 8g (Incl. 6g Added Sugars, 12% DV), Protein 2g, Vit. D (0% DV), Calcium (2% DV), Iron (0% DV), Potas. (2% DV).
Keyword Dairy, English, Grains, Protein

Almost a MyPlate Sundae

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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 Breakfast, Dessert, Kid Friendly, 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