Tortilla Wraps

Kids really dig making and eating these wholesome, nutritious, and economical tortilla wraps…so get wrapping! Ingredients:8 whole-wheat tortillas 2 cups black bean dip (see recipe below) 2 cups shredded cheese (i.e. mexican) 1 head romaine lettuce, rinsed and drained 2 large tomatoes, diced Directions: To assemble one wrap: 1. Thinly spread 1/4 cup of black [...]

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Black Bean Dip

Serves 4 Ingredients: 1 (15 ounce) can black beans (rinsed and drained) 1/3 cup salsa 1 teaspoon lime juice 1 garlic clove minced or 1/2 teaspoon garlic powder 1/2 teaspoon dried oregano Directions: Mash beans with fork, potato masher, or in food processor. Add remaining ingredients and mix well. Serving Ideas: Serve with low-fat whole-grain [...]

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Vitamin (Vegetable) Soup

This delicious soup goes together in no time at all to warm the whole family on a chilly day. It’s full of vitamins (A, B’s, C, D, E, and K), low-fat, and a tasty way to eat more vegetables! Serve it with a tossed salad, whole grain bread, and a glass of low-fat milk for [...]

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Healthier Sweet Treats for Your Little Valentines

Instead of showering your loved ones with candy, chocolate, or other sweets that are often high in sugar and/or fat, try treating your special little valentines to these healthier treats that encourage them to eat lower-fat dairy and fruits! Better yet, let them help make them. Mix a little non-fat cream cheese with a little [...]

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Applesauce-Carrot Muffins

Pack these tasty power bite muffins along for breakfast on-the-go, or in your backpack for an anytime healthy snack! Ingredients: 1/4 cup brown sugar 1 cup unsweetened applesauce 1 egg 1 teaspoon vanilla 1 cup grated carrots 1/2 cup raisins 1 cup whole wheat flour 1 cup oats (quick or old-fashioned) 1 teaspoon baking powder [...]

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Vanilla Yogurt Fruit Dip

This is such a fast & fabulous dip – be prepared to watch it quickly disappear and hear your kids ask for more! Ingredients: 1 cup nonfat or lowfat vanilla yogurt 1/4 teaspoon cinnamon 1 teaspoon honey Directions: 1. Mix ingredients until well-blended in a small bowl. 2. Serve as a chilled dip with pieces [...]

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White Bean Dip

Short on time? Whip up this delicious and versatile bean dip in no time! Serves 4 Ingredients: 1 (15 ounce) can white beans (navy, great northern, small white, or canellini work well), drained and rinsed 1 clove garlic, chopped or 1/2 teaspoon garlic powder 1 tablespoon lemon juice 1 teaspoon dried oregano Directions: Mash beans [...]

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Fabulous Fruit Salad

Try this easy fruit salad for a naturally refreshing and sweet treat! Makes eight ½ cup servings Ingredients: 2 bananas, peeled and sliced 1 apple, cored and cut into small pieces 15 ounce can peaches, packed in juice, drained* and cut into small pieces 15 ounce can pears, packed in juice, drained* and cut into [...]

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Spinach Orange Salad

Have your kids pitch in to help make this quick, vitamin-packed salad – and watch it quickly disappear!   Makes 4 servings, about 1 cup each    Ingredients: 4 cups spinach, torn into pieces (about 1 small bag) 2 medium oranges, sectioned (or 1 small can mandarin oranges) ½ cup sliced red onion 2 tablespoons [...]

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Great Grains Trail Mix

Try making this recipe with your child for a fun, delicious, and nutritious energy snack! Makes sixteen ½ cup servings Ingredients: 1 cup small pretzels 1 cup toasted oat cereal 1 cup square-shaped rice cereal 1 cup square-shaped corn cereal 1 cup square-shaped wheat cereal 1 cup fish-shaped cheese crackers 2 cups popped low-fat and [...]

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