
Healthy Holiday Vegetable Platter
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!

Cereal Mix
Ingredients
- 2 cups low-fat and low sugar whole grain cereal
- 1 cup dried fruit (raisins, cranberries, cherries, or apricots)
- 1/2 cup nuts (pecans, walnuts, or almonds)
Instructions
- Wash your hands and clean your cooking area.
- Place ingredients into separate bowls or sandwich bags.
- Stir with spoon to combine ingredients in the bowl or shake plastic bag to combine ingredients.
- If prepared in bowl, store in sandwich zipper seal storage bags. May use large plastic zipper seal bag as storage.
Notes
Nutrition Facts Servings: 7, Serv. size: 1/2 cup (39g), Amount per serving: Calories 160, Total Fat 6g (8% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 45g (2% DV), Total Carb. 25g (9% DV), Fiber 1g (4% DV), Total Sugars 17g (Incl. 0g Added Sugars, 0% DV), Protein 2g, D (0% DV), Calcium (4% DV), Iron (15% DV), Potas. (6% DV).

Cucumber Salsa
Ingredients
- 1 cucumber peeled and chopped
- 1 small avocado peeled and chopped
- 1/4 cup red onion minced
- 2 tbsps cilantro chopped
- 1 Serrano pepper seeded and minced
- 1 clove garlic minced
- 2 tbsps fresh lime juice
- 2 tbsps water (optional)
Instructions
- Wash your hands and clean your cooking area.
- Chop all vegetables as requested in the ingredients list.
- In a large bowl, combine all the ingredients. Add salt to taste.
- Refrigerate before serving so flavors can meld.
Notes
Nutrition Facts Servings: 6, Serv. size: 1/2 cup (86g), Amount per serving: Calories 60, Total Fat 5g (6% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 0g (0% DV), Total Carb. 5g (2% DV), Fiber 3g (11% DV), Total Sugars 3g (Incl. 0g Added Sugars, 0% DV), Protein 1g, D (0% DV), Calcium (0% DV), Iron (0% DV), Potas. (4% DV).

Spinach Squares
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.
Notes
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).

Energy Nuggets
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.
Notes
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).

Carrot Pineapple Bread
Ingredients
- 1 tsp oil or cooking spray
- 3/4 cup sugar
- 1/3 cup unsweetened applesauce
- 3 eggs
- 1 cup carrot grated
- 1 cup crushed pineapple un-drained
- 2 tsps vanilla
- 3 cups all purpose flour
- 1 tsp baking soda
- 1½ tsp ground cinnamon
Instructions
- Wash your hands and clean your cooking area
- Clean the tops of canned food items before opening them.
- Preheat oven to 350ËšF.
- Grease 2 loaf pans or about 18 muffin cups or use paper liners on muffin tin.
- Combine sugar, applesauce, and eggs in a large mixing bowl.
- Add carrot, pineapple and vanilla.
- In a separate mixing bowl, mix flour, baking soda and cinnamon.
- Add the flour mixture to the carrot mixture and mix well.
- Pour into loaf pans or muffin cups and fill to about â…” full.
- Bake loaves for 1 hour. Muffins for 20 minutes.
- Cool and serve.
Notes
Nutrition Facts Servings: 18, Serv. size: 1 muffin or ½ “ slice, Amount per serving: Calories 130, Total Fat 1g (1% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 25mg (8% DV), Sodium 85g (4% DV), Total Carb. 27g (10% DV), Fiber 1g (4% DV), Total Sugars 12g (Incl. 8g Added Sugars, 16% DV), Protein 3g, Vit. D (0% DV), Calcium (0% DV), Iron (6% DV), Potas. (2% DV).

Potato Salad with Yogurt Dressing
q
tablespoon extra-virgin olive oil
tablespoons vinegar
Salt and pepper to taste (optional)
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.
Notes
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).

Apple Bread
Ingredients
- 2 eggs
- 2/3 cup sugar
- 1/4 cup unsweetened applesauce
- 1/4 cup vegetable oil
- 1 tsp vanilla
- 1 cup whole wheat flour
- 1 cup all purpose flour
- 1/2 tsp baking soda
- 1 tsp baking powder
- 1/2 tsp salt
- 2 tsp ground cinnamon
- 2 cups apples chopped or grated
Instructions
- Wash your hands and clean your cooking area.
- Preheat oven to 350°F
- In the first bowl, beat the eggs.
- Add sugar, applesauce, oil and vanilla to eggs. Beat until smooth.
- In the second bowl, sift flours, baking soda, baking powder, salt and cinnamon together.
- Add sifted ingredients and apples to the first mixture.
- Mix all ingredients until blended
- Pour batter into a greased loaf pan.
- Bake for 1 hour.
Notes
Nutrition Facts Servings: 16, Serv. size: 1 ½ inch slice, Amount per serving: Calories 140, Total Fat 4.5g (6% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 20mg (7% DV), Sodium 150g (7% DV), Total Carb. 23g (8% DV), Fiber 2g (7% DV), Total Sugars 10g (Incl. 8g Added Sugars, 16% DV), Protein 3g, Vit. D (0% DV), Calcium (2% DV), Iron (6% DV), Potas. (2% DV).

Sweet Potato Mini 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)

Minestrone Pasta
Ingredients
- 8 oz uncooked medium pasta shells whole wheat optional
- 2 medium carrots sliced
- 1 medium green bell pepper chopped
- 15 oz canned kidney beans drained and rinsed
- 15 oz canned garbanzo beans drained and rinsed
- 14.5 oz canned of diced, unsalted tomatoes
- 2/3 cups Italian dressing
- 1/2 cup grated parmesan cheese
Instructions
- Wash your hands and clean your cooking area.
- Wash fresh vegetables and prepare as per ingredients. Rinse canned beans.
- Cook pasta by package directions.
- Drain and rinse pasta, set aside to cool.
- In a large bowl, mix carrots, bell pepper, kidney and garbanzo beans, and tomatoes.
- Add cooked pasta to vegetable mixture.
- Mix ingredients with Italian dressing and parmesan cheese.
- Refrigerate before serving.
Notes
Nutrition Facts Servings: 10, Serv. size: 1 cup (194g), Amount per serving: Calories 230, Total Fat 3g (4% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 440g (19% DV), Total Carb. 40g (15% DV), Fiber 6g (21% DV), Total Sugars 6g (Incl. 0g Added Sugars, 0% DV), Protein 11g, Vit. D (0% DV), Calcium (8% DV), Iron (10% DV), Potas. (6% DV)

Marinated Three Bean Salad
Ingredients
- 8.5 oz canned lima beans
- 8 oz canned cut green beans
- 8 oz canned red kidney beans
- 1 medium onion thinly sliced and separated into two rings
- 1/2 cup sweet green bell pepper chopped
- 8 oz fat free Italian salad dressing
Instructions
- Wash your hands and clean your cooking area.
- Clean the tops of canned food items before opening them.
- Drain canned beans.
- Peel and slice the onion and separate into rings.
- In a large bowl, combine the lima beans, green beans, kidney beans, onion rings, and green bell pepper.
- Pour the Italian dressing over the mixture and toss lightly.
- Cover the bowl and marinate in the refrigerator for at least one hour. The salad can be left in the refrigerator overnight.
- Drain before serving.
Notes
Nutrition Facts Servings: 4, Serv. size: 1 1/3 cup (274g), Amount per serving: Calories 160, Total Fat 1g (1% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 680g (30% DV), Total Carb. 29g (11% DV), Fiber 4g (14% DV), Total Sugars 7g (Incl. 0g Added Sugars, 0% DV), Protein 8g, Vit. D (0% DV), Calcium (4% DV), Iron (10% DV), Potas. (6% DV)

Garbanzo Crunchies
Ingredients
- 15 oz cooked garbanzo beans drained
- 1 tbsp olive oil
- Paprika, or chili powder to taste
Instructions
- Wash your hands and clean your cooking area.
- Preheat oven to 350°F.
- Toss garbanzo beans with olive oil.
- Spread on a baking sheet.
- Sprinkle paprika or chili powder over beans.
- Bake 30 minutes or until golden.
- Stir half way through.
- Eat warm or at room temperature.
Notes
Nutrition Facts Servings: 8, Serv. size: ¼ cup (55g), Amount per serving: Calories 60, Total Fat 3g (4% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 150g (7% DV), Total Carb. 7g (3% DV), Fiber 2g (7% DV), Total Sugars 0g (Incl. 0g Added Sugars, 0% DV), Protein 3g, Vit. D (0% DV), Calcium (2% DV), Iron (6% DV), Potas. (2% DV)

Elbow Pasta Salad
Ingredients
- 1 16 oz packaged elbow macaroni pasta whole wheat optional
- 3 tbsp oil canola, olive, or vegetable
- 3 tbsp lime juice
- 1/2 cup fat free or light mayonnaise
- 1 cup chopped celery
- 1 cup chopped bell pepper
- 1/2 cup chopped green onions
- 1 4 oz jar diced pimentos
- 1 cup sliced black olives
- 1 oz box or package (10 ounce) frozen peas thawed
Instructions
- Wash your hands and clean your cooking area.
- Boil elbow pasta according to package directions. Drain.
- Mix elbow pasta, oil, and lime juice in a bowl.
- Cover bowl with lid, plastic wrap, or aluminum foil. Refrigerate overnight.
- The next day, add mayonnaise, celery, bell pepper, onions, pimientos, olives, and peas o the elbow pasta mixture. Mix well.
- If desired, season with onion powder, garlic powder, salt and pepper.
- Serve cold and keep refrigerated.
Notes
Nutrition Facts Servings: 12, Serv. size: 1 cup, Amount per serving: Calories 240, Total Fat 9g (12% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 180g (8% DV), Total Carb. 36g (13% DV), Fiber 2g (7% DV), Total Sugars 3g (Incl. 0g Added Sugars, 0% DV), Protein 7g, Vit. D (0% DV), Calcium (4% DV), Iron (15% DV), Potas. (4% DV)

Black Bean and Corn Salsa
Ingredients
- 15 oz can of black beans no salt added, rinsed and drained
- 11 oz can of whole kernel corn no salt added, drained
- 1 jalapeno pepper finely chopped
- 2 medium tomatoes chopped
- 1 red bell pepper chopped
- 1/3 cup chopped cilantro or 1 teaspoon dried cilantro
- 1/4 cup red onion diced
- 1/4 cup fresh lime juice about 2 limes squeezed
- 1 tsp salt
- 1 ripe avocado chopped
Instructions
- Wash your hands and clean your cooking area.
- Clean the tops of canned food items before opening them.
- Combine all ingredients in a large mixing bowl, except avocado.
- Cover and chill for at least two hours.
- Add avocado just before serving.
Notes
Nutrition Facts Servings: 20, Serv. size:(72g), Amount per serving: Calories 50, Total Fat 1.5g (2% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 160g (7% DV), Total Carb. 7g (3% DV), Fiber 3g (11% DV), Total Sugars 1g (Incl. 0g Added Sugars, 0% DV), Protein 2g, Vit. D (0% DV), Calcium (2% DV), Iron (6% DV), Potas. (4% DV)