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

Panqueques De 3 Ingredientes

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Texas A&M AgriLife Extension and Expanded Food and Nutrition Education Program combined logo
3 Ingredient Pancakes

Panqueques De 3 Ingredientes

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Course Kid Friendly, Main Dish
Servings 2 gentes

Ingredients
  

  • 2 plátanos maduros mediano
  • 4 cucharadas de avena rápida
  • 2 huevos grandes

Instructions
 

  • Lávese las manos y limpie su área de cocinar.
  • Triture las plátanos con un tenedor en un tazón mediano hasta que queden suaves. Agregue los huevos y la avena y mezcle bien.
  • Caliente una sartén grande antiadherente a fuego medio-bajo, vierta la masa para hacer 6 panqueques.
  • Cocine de 3 a 4 minutos por cada lado, hasta que estén dorados.
  • Cubra con fruta y/o 1 cucharadita de su jarabe o miel favorita si lo desea.

Nutrition Facts Servings

2 porciones por envase, tamaño de la porción 3 panqueques (172 g), cantidad por porción: calorías 210, grasa total 5 g (6 %), grasa saturada 1,5 g (8 %), grasa trans 0 g, colesterol 165 mg (55 %), sodio 65 mg (3 %), carbohidratos totales 34 g (12 %), fibra dietética 4 g (14 %), azúcares totales 15 g, incluye 0 g de azúcares añadidos, proteína 8 g, vitamina D 1 mcg (6 %), calcio 36 mg (2 %), hierro 1 mg (6 %), potasio 521 mg (10 %)
Keyword Fruit, Grains, Protein, Spanish

Afterschool Hummus

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Texas A&M AgriLife Extension and Expanded Food and Nutrition Education Program combined logo
Afterschool hummus

Afterschool Hummus

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Course Kid Friendly, Side Dish, Snack

Ingredients
  

  • 1 can (15-oz) reduced-sodium garbanzo beans, drained
  • 2 medium garlic cloves or 1/4 teaspoon

    garlic powder

  • 1 1/2 tbsp lemon juice
  • 1 tsp ground cumin
  • 1 tbsp extra virgin olive oil
  • 1/8 tsp black pepper
  • 1/2 cup plain nonfat yogurt

Instructions
 

  • Wash your hands, clean the cooking area and the tops of canned food items.
  • Drain garbanzo beans.
  • Use a blender or food processor. Combine garbanzo beans, garlic, lemon juice, cumin, oil, and pepper. Pulse on low speed until the beans are mashed.
  • Pour the garbanzo mixture in a medium bowl. Add yogurt and stir until combined.
  • Refrigerate for several hours or overnight so the flavors blend.
  • Serve with pita chips, crackers, or fresh veggies.

Nutrition Facts Servings

Nutrition Facts Servings: 8, Serv. size: 2 tbsp, Amount per serving: Calories 70, Total Fat 3g (4% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 160mg (7% DV), Total Carb. 9g (3% DV), Fiber 2g (7% DV), Total Sugars 1g (Incl. 0g Added Sugars, 0% DV), Protein 3g, Vit. D (0% DV), Calcium (4% DV), Iron (6% DV), Potas. (2% DV).
Keyword Dairy, English, Protein, Vegetables

Add Color for Fresh Fruit and Vegetable Month!

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June is National Fresh Fruit and Vegetable Month—a great time to enjoy fresh produce. Many fruits and vegetables are in season now, making them tastier, fresher, and often cheaper. Buying in season is a smart way to save money and eat well. Carrots, potatoes, and greens are easy to use in many meals and are widely available. Bananas, grapes, apples, and oranges are usually the most budget-friendly fruits all year round.

Try one of our colorful recipes:

Rainbow of Vegetables Stir Fry

Red, White and Blue Salad

MyPlate Pizza

June is National Great Outdoors Month!

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Spending time in nature is associated with enhanced cognitive function, improved mood, better mental health, and greater emotional well-being.
A sense of connection to nature can offer similar well-being benefits, even for those who don’t spend much time outdoors.
Both green spaces, like parks and forests, and blue spaces, such as lakes and oceans, contribute positively to well-being, even urban parks and street trees can have a meaningful impact.

Here are some ways to help celebrate:

National Fishing and Boating Week – June 1-8 – get out and make memories! 

On the first Saturday in June of each year (June 7, 2025), everyone in Texas can fish recreationally without licenses or endorsement!

National Trails Day – June 7 – get out and enjoy trails in or near your community!

National Get Outdoors Day – June 14 – get out and hike, bike, or view nature!

Great American Campout – get out and enjoy time with family or friends!