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

Desserts

Strawberry Banana Candy Cane

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Course Dessert, Side Dish
Servings 4 people

Ingredients
  

  • 10 Strawberries
  • 4 bananas

Instructions
 

  • Wash your hands and clean your cooking area.
  • Slice the banana approx. 1/2 inch thick.
  • Slice the top of the strawberry off and then slice the widest part of the strawberry approx. 1/2 inch thick.
  • Place the strawberries and bananas together to represent a candy cane.
  • On the bend you may wish to slice the strawberry / banana at an angle.
  • Use the end of the banana for the bottom of the cane curve.
  • Enjoy!
Keyword english

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
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.

Notes

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 english

Strawberry Surprise Smoothie

Strawberry Surprise Smoothie

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Prep Time 15 minutes
Total Time 15 minutes
Course smoothie
Servings 3 cup

Ingredients
  

  • 1 cup low-fat vanilla yogurt
  • 1/4 cup orange juice frozen concentrate
  • 1 cup frozen strawberries
  • 1 cup pineapple chunks
  • 1 banana frozen (cut into chucks and peel removed before freezing)
  • ice and water as needed

Instructions
 

  • Wash your hands and clean your cooking area.
  • Add yogurt, orange juice concentrate, and fruit to blender.
  • Blend ingredients in blender until smooth.
  • Serve immediately.

Notes

Nutrition Facts Servings: 6, Serv. size: ¾ cups, Amount per serving: Calories 100, Total Fat 0.5g (1% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 25g (1% DV), Total Carb. 23g (8% DV), Fiber 2g (7% DV), Total Sugars 18g (Incl. 0g Added Sugars, 0% DV), Protein 2g, Vit. D (0% DV), Calcium (10% DV), Iron (0% DV), Potas. (4% DV).
Keyword english
Purple Shake

Purple Shake

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Prep Time 10 minutes
Total Time 10 minutes
Course Dessert
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!

Notes

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 english

green-monster-smoothie

Green Monster Smoothie

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Prep Time 5 minutes
Total Time 5 minutes
Course smoothie
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 english

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
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.

Notes

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, english, Fruit, Nuts, Yogurt
waldorf apple salad

Waldorf Apple Salad

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Prep Time 10 minutes
Total Time 10 minutes
Course Dessert, Salad, Side Dish
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 english

Red, White and Blue Salad

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Prep Time 10 minutes
Total Time 10 minutes
Course Dessert, Salad, Side Dish
Servings 1 cups

Ingredients
  

  • 3 cups watermelon cut into 1-inch cubes and seeded
  • 1 cup blueberries
  • 2 medium bananas sliced
  • 1 cup fat free whipped topping
  • Juice of 1 lime

Instructions
 

  • Wash your hands and clean your cooking area.
  • Wash all fruit.
  • Cut watermelon into cubes, removing seeds.
  • Place cut watermelon and blueberries in medium bowl.
  • Slice bananas and place in a small bowl.
  • Squeeze lime juice over bananas and mix, covering all the banana slices with the juice.
  • Add bananas and whipped topping to the watermelon and blueberries and mix well.
  • Refrigerate leftovers.

Notes

Nutrition Facts Servings: 6, Serv. size: 1 cup (159g), Amount per serving: Calories 90, Total Fat 0g (0% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 10g (0% DV), Total Carb. 20g (7% DV), Fiber 2g (7% DV), Total Sugars 13g (Incl. 0g Added Sugars, 0% DV), Protein 1g, Vit. D (0% DV), Calcium (0% DV), Iron (0% DV), Potas. (6% DV).
Keyword english