Yogurt Popsicles

Yogurt Popsicles

Prep time: 5 minutes
Makes: 24 popsicles
Serving Size 2 popsicles
Chill Time: 2 to 3 hours

Ingredients

1 quart low fat vanilla yogurt
1 can frozen orange juice concentrate (6 ounce can)

Directions

1. Stir all the Ingredients together.
2. Spoon into 24 popsicle molds or small waxed paper cups. Insert wooden craft sticks in the center of each popsicle.
3. Freeze about 2 to 3 hours depending on the size of the popsicle.
4. Refrigerate or freeze leftovers within 2 hours.

Notes

• For variety, substitute any other frozen juice concentrate such as grape, raspberry or pineapple or use fruited yogurts. 
• Children can: open the juice, stir things together, use a spoon to fill small cups, and put the sticks in.

Cuban Baked Bananas

Cuban Baked Bananas

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 6 bananas
Serving Size 1 banana

Ingredients

6 bananas, sliced lengthwise
6 Tablespoons brown sugar
4 Tablespoons margarine or butter
1⁄2 cup raisins, or other dried chopped fruit
1⁄3 cup pecans, chopped

Directions

1. Lightly spray or oil a 9x13-inch pan.
2. Arrange the split bananas in the pan.
3. Top evenly with brown sugar, small pieces of margarine, raisins and pecans.
4. Bake at 350 degrees for 30 minutes.
5. Refrigerate leftovers within 2 hours.

Cinnamon Baked Pears

Cinnamon Baked Pears

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 4 pear halves
Serving Size 1 half pear

Ingredients

2 ripe pears
3 Tablespoons walnuts, chopped
2 teaspoons honey or brown sugar
1⁄4 teaspoon cinnamon
1 Tablespoon dried cranberries

Directions

1. Cut the pears in half lengthwise. Scoop out the seeds with a spoon or melon baller.
2. Place pears in a baking dish. Fill centers with chopped walnuts and drizzle about half a teaspoon of honey or brown sugar over each pear half.
3. Sprinkle each half with cinnamon and cranberries.
4. Bake at 350 degrees for 25 to 35 minutes or until pears are soft when poked with a fork. Serve warm.
5. Refrigerate leftovers within 2 hours.

Notes

• Honey is not recommended for children under 1 year old.

Cranberry Oatmeal Balls

Cranberry Oatmeal Balls

Prep time: 15 minutes
Makes: 18 balls
Serving Size 3 balls
Chill Time: 30 minutes

Ingredients

1 cup quick-cooking oats
1⁄3 cup almonds, chopped
1⁄3 cup reduced-fat peanut butter
1⁄4 cup honey
1⁄3 cup dried cranberries

Directions

1. In a medium bowl combine all Ingredients until well mixed.
2. Form oat mixture into 18 balls about 1 inch wide.
3. Place balls on a cookie sheet. Refrigerate for 30 minutes.

Notes

• Honey is not recommended for children under 1 year old.
• To avoid sticky fingers, keep the oat balls cool until ready to eat.

Cranberry Applesauce

Cranberry Applesauce

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 6 cups
Serving Size 1/2 cup

Ingredients

3 1⁄2 pounds apples, peeled, cored, and roughly chopped (about 8 1/2 medium apples [3” diameter]
1 1⁄2 cups fresh or frozen cranberries
1⁄2 teaspoon cinnamon
1⁄2 teaspoon salt
1⁄3 cup brown sugar
2 Tablespoons lemon juice (optional)

Directions

1. In a large (5-quart) saucepan, combine all Ingredients with 1 cup water. Bring to a boil then lower heat to simmer. Cover and cook 20 to 30 minutes.
2. Remove from heat and let cool slightly. Use a potato masher or fork to mash mixture to the consistency you want. Serve warm or cold.
3. Refrigerate leftovers within 2 hours.

Notes

• When frozen or fresh cranberries are not available, substitute canned cranberry sauce for the cranberries and brown sugar.  Add 1 (14 ounce) can of cranberry sauce to the saucepan after the mixture has been simmering for about 15 minutes.

Kiwi Salsa

Kiwi Salsa

Prep time: 15 minutes
Makes: 16 tablespoons
Serving Size 2 tablespoons

Ingredients

1 cup kiwi, peeled and chopped (about 2 kiwi)
2 Tablespoons onion, finely chopped (try red or sweet)
1 Tablespoon jalapeno pepper, minced (seeds removed)
1 Tablespoon cilantro, finely chopped
1 Tablespoon fresh lime juice
1⁄8 teaspoon salt

Directions

1. Combine all Ingredients in a medium bowl and stir gently to combine.
2. Refrigerate leftovers within 2 hours.

Notes

• Try with tacos, tostadas, fish, chicken, and more. 
• Texture will be best when freshly made.

Do-It-Yourself Trail Mix

Do-It-Yourself Trail Mix

Prep time: 5 minutes
Makes: 6 cups
Serving Size 1/2 cup

Ingredients

1 cup square-type whole grain cereal
1 cup o-type whole grain cereal
1 cup puff-type whole grain cereal
1 cup dried fruit of your choice
1 cup small pretzels
1⁄2 cup small nuts*

Directions

1. Set out a bowl of each ingredient with a serving spoon.
2. Let guests add a spoon of each ingredient to a platic bag or other container. Shake to mix. Enjoy!

Notes

• Peanuts and other small foods that are round are easy for your preschooler to choke on when swallowing them. Have your child eat at the table, or at least while sitting down.
• Always watch your child while he or she eats.

Banana Bobs

Banana Bobs

Prep time: 5 minutes
Makes: 16 "bobs"
Serving Size 8 "bobs"

Ingredients

1 large banana cut into ½ inch slices
1⁄4 cup low-fat vanilla yogurt
2 Tablespoons oat and honey granola cereal

Directions

1. Divide the sliced banana pieces between two plates.
2. Place 2 tablespoons of yogurt onto each plate.
3. Place 1 tablespoon of granola cereal onto each plate.
4. Use fork to pick up a slice of banana and dip into the yogurt, then into the cereal.
5. Refrigerate leftovers within 2 hours.

Notes

• Try different flavors of yogurt.

Baked Tortilla Chips

Baked Tortilla Chips 

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 16 chips
Serving Size 8 chips

Ingredients

2 whole grain corn tortillas (6 to 8 inches)
1⁄8 teaspoon salt (optional)
1⁄4 teaspoon oil (optional) or cooking spray (optional)
1⁄8 teaspoon seasoning (try garlic powder, onion powder, cumin, chili powder or a mixture) (optional)

Directions

1. Choose a baking temperature (between 375 and 450 degrees) and preheat oven.
2. Choose your version:
   Plain - Sprinkle with salt or other seasonings, if desired.
   Cooking spray – Spray lightly with cooking spray. Sprinkle with salt or other seasonings, if desired.
   Oil – Brush oil on one side of each tortilla. Sprinkle with salt or other seasonings, if desired.
3. Cut each tortilla into 8 wedges. Arrange in a single layer on a baking sheet.
4. Bake for 5 to 10 minutes depending on oven temperature.  Watch closely to avoid burning.

Baked Cauliflower Tots

Baked Cauliflower Tots

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 15 tots
Serving Size 5 tots

Ingredients

2 cups grated cauliflower (about half a medium head)
1 egg
3 Tablespoons flour
1⁄4 cup low-fat cheddar cheese, grated
1⁄4 teaspoon salt

Directions

1. Preheat oven to 400 degrees. Spray a baking sheet or line with parchment paper or foil.
2. Grate cauliflower on large holes of a grater. 
3. In a medium bowl, combine cauliflower, egg, flour, cheese, and salt; mix well. 
4. Press mixture together to make about 15 small balls or logs; Place on the baking sheet with space between each ball or log.
5. Bake for 20 minutes or until cooked through. For extra crispy tots, broil for an extra 2 minutes. Watch closely to avoid burning.
6. Refrigerate leftovers within 2 hours.

Notes

• Texture will be best when freshly made.

Waldorf Salad

Waldorf Salad

Prep time: 15 minutes
Cooking time: 15 minutes
Makes: 6 servings
Serving Size 2/3 cup 

Ingredients

1⁄3 cup walnuts, chopped
2 apples, cored and diced
1 cup celery, diced
1⁄2 cup raisins
1⁄4 cup non-fat plain yogurt
1⁄2 teaspoon sugar
1 teaspoon lemon juice

Directions

1. Preheat oven to 350 degrees.
2. Place chopped walnuts on a baking sheet and bake for 12-15 minutes. Stir occasionally until they are evenly toasted.
3. Combine apples, celery, nuts, and raisins.
4. Stir together yogurt, sugar, and lemon juice. Pour over apple mixture and toss lightly.
5. Refrigerate leftovers within 2 hours.

Notes

• Serve this dish with a whole-wheat roll for a hearty meal.
• Freeze extra lemon juice to use later.

Summer Cucumbers

Summer Cucumbers

Prep time: 10 minutes
Makes: 6 servings
Serving Size 2/3 cup

Ingredients

5 cups sliced cucumbers
1⁄2 cup sliced red onion
1⁄2 teaspoon salt
1⁄4 teaspoon black pepper
2 Tablespoons red wine vinegar

Directions

1. Combine cucumbers, onion, salt, black pepper and vinegar together.
2. Refrigerate leftovers within 2 hours.

Salmon Salad Mix

Salmon Salad Mix

Prep time: 10 minutes
Makes: 6 servings
Serving Size 1/4 cup

Ingredients

1 can (14.75 ounce) salmon, drained
1⁄4 cup pickle relish (dill or sweet) or chopped pickles
1⁄4 cup plain nonfat yogurt
2 Tablespoons light mayonnaise
2 Tablespoons lemon juice (about 1/2 lemon)

Directions

1. Remove skin and large bones from salmon. In a medium bowl, break up salmon and mash small bones with a fork.
2. Add relish, yogurt, mayonnaise and lemon juice.
3. Mix together until well combined.
4. Chill before serving. Serve on a bed of salad greens or use as a sandwich filling.
5. Refrigerate leftovers within 2 hours.

Notes

• Small bones are soft after canning. They can be mashed and eaten for more calcium.

Pear Quesadillas

Pear Quesadillas

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 4 servings
Serving Size 2 wedges

Ingredients

4 medium whole wheat tortillas
1 cup grated cheese (try cheddar or jack)
1 cup pear cubes (fresh or canned/drained)
1⁄2 cup finely chopped green or red peppers
2 Tablespoons minced onion (green, red, or yellow)

Directions

1. Lay two tortillas on a clean cutting board or on two plates.
2. Place 1/4 of the cheese on each tortilla.
3. Divide pears, peppers, and onion between the two tortillas.
4. Divide the remaining cheese between the two tortillas. Top with remaining two tortillas.
5. Heat a skillet or griddle to medium (300 degrees in an electric skillet). Place one quesadilla in pan. Cook for 2-4 minutes, or until bottom of quesadilla begins to look a little brown.
6. With large spatula, gently turn quesadilla over and cook the other side until a little brown, 2-4 minutes.
7. Gently slide quesadilla onto plate. Cook the second quesadilla.
8. Cut each cooked quesadilla into 4 pieces and serve.
9. Refrigerate leftovers within 2 hours.

Notes

• Put pear cubes on a paper towel for a couple of minutes to help dry them out. This will help your quesadilla stick together!
• Out of pears? Try diced fresh apples, halved grapes, or even sliced bananas.
• Flavor boosters: add some chopped cilantro, or use pepper jack cheese.

Orange Delight

Orange Delight

Prep time: 5 minutes
Makes: 5 servings
Serving Size 1 cup

Ingredients

4 cups non-fat or 1% milk
6 ounces frozen orange juice concentrate (about 3/4 cup)
1 teaspoon vanilla

Directions

1. Place all ingredients in a blender. Put the lid on tightly.
2. Blend for about 30 seconds or until smooth. Serve and enjoy.
3. Refrigerate leftovers within 2 hours.

Notes

• If you don’t have a blender, mix the ingredients well in a bowl until frothy.
• Add a small banana, a handful of strawberries, or another favorite fruit before blending.

Refried Beans

Refried Beans

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 5 servings
Serving Size 1/4 cup

Ingredients

1 1⁄4 cups or 1 can (15 to 16 ounces) cooked beans (pinto or other type)
1 Tablespoon oil
2 Tablespoons chopped onion
1 clove minced garlic or 1/4 teaspoon garlic powder
1⁄4 teaspoon ground cumin (or try substituting 1/2 teaspoon chili powder)

Directions

1. Drain beans and reserve liquid. (Rinse canned beans to reduce sodium.)
2. Heat oil in a skillet. Add onion and garlic. Sauté until onion is soft.
3. Mash beans and cumin into onion mixture in skillet. Use a potato masher or back of a spoon.
4. Add reserved liquid or water (1 Tablespoon or more) until desired consistency is reached.
5. Cook and stir bean mixture on medium heat until heated through, 3 to 5 minutes.
6. Refrigerate leftovers within 2 hours.

Peach Salsa

Peach Salsa

Prep time: 15 minutes
Makes: 16 servings
Serving Size 2 tablespoons

Ingredients

1 cup chopped peaches, canned or fresh (about 1.5 to 2 medium fresh)
1 large tomato, chopped
1 bell pepper, seeded and chopped
1⁄2 cup chopped onion (1⁄2 medium onion)
1⁄2 cup chopped cilantro
1 Tablespoon lime juice
1⁄4 teaspoon each salt and pepper

Directions

1. Combine peaches, tomato, bell pepper, onion and cilantro in a large bowl. Add lime juice, salt and pepper and gently stir to mix.
2. Cover and refrigerate until ready to serve.
3. Refrigerate leftovers within 2 hours.

Notes

• For extra flavor, add cayenne pepper or diced jalapeno peppers.
• Serve with fresh vegetables, crackers or Food Hero Baked Tortilla Chips.
• Try with tacos, tostadas, fish, chicken, and more.

Lemony Garbanzo Bean Dip

Lemony Garbanzo Bean Dip

Prep time: 5 minutes
Makes: 16 servings
Serving Size 2 Tablespoons

Ingredients

1 can (15 ounces) garbanzo beans, drained and rinsed
1⁄2 cup low-fat sour cream
2 Tablespoons lemon juice
1 Tablespoon oil
1⁄2 teaspoon cumin
1 teaspoon hot sauce
2 cloves garlic, minced or 1/2 teaspoon garlic powder
2 Tablespoons or more cilantro, chopped

Directions

1. For a smooth dip, place all ingredients in a blender and blend until smooth. OR for a chunky dip, mash beans well with a fork or potato masher then stir in remaining ingredients.
2. Add additional liquid as needed for desired consistency.
3. Refrigerate leftovers within 2 hours.

Notes

• Serve with fresh vegetables or Food Hero Baked Tortilla Chips.
• Freeze extra lemon juice to use later.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Kale Dip

Kale Dip

Prep time: 10 minutes
Cooking time: 5 minutes
Makes: 12 servings
Serving Size 2 tablespoons

Ingredients

1 1⁄2 teaspoons oil
1 clove garlic, minced or 1/4 teaspoon garlic powder
3 cups kale, thinly sliced
1⁄8 teaspoon salt
1 cup low-fat cottage cheese
1⁄2 teaspoon red pepper flakes or 1/4 teaspoon cayenne pepper
1 Tablespoon lemon juice

Directions

1. Heat oil in a pan over medium heat. Add garlic and kale and season with salt. Cook, uncovered, stirring occasionally until tender, about 3 to 4 minutes. Let cool.
2. Transfer kale to a blender. Add cottage cheese and puree until smooth.
3. Season with red pepper flakes and lemon juice.
4. Refrigerate leftovers within 2 hours.

Notes

• 1 bunch fresh kale (about 8 cups, chopped)
• No blender? Make chunky version! Finely chop kale and garlic before cooking. Mash dip with fork.
• Try adding onion or garlic powder, dill weed or curry powder for a flavor boost.
• Can be made ahead and refrigerated for up to 3 days.
• Serve with fresh vegetables or Food Hero Baked Tortilla Chips.
• Freeze extra lemon juice to use later.

Hummus (with tahini)

Hummus (with tahini)

Prep time: 5 minutes
Makes: 12 servings
Serving Size 2 Tablespoons

Ingredients

1 can (15 ounces) garbanzo beans, drained and rinsed
2 Tablespoons lemon juice (fresh or bottled)
1 1⁄2 Tablespoons vegetable oil
2 Tablespoons water
1 clove garlic or 1/4 teaspoon garlic powder
1 Tablespoon tahini (sesame seed paste)

Directions

1. Place all ingredients in a blender 
2. Blend until desired consistency (more time for smooth dip, less for a chunky dip).
3. If hummus seems too thick, add 2 teaspoons of water.
4. Refrigerate leftovers within 2 hours.

OR

1. Spread garbanzo beans on a large plate. Mash well with a fork until they are as smooth as you like.
2. Mix with other ingredients in a small bowl.
3. If hummus seems too thick, add 2 teaspoons of water.
4. Refrigerate leftovers within 2 hours.

Notes

• Change the flavor by adding chili powder, chopped cilantro or parsley, or hot sauce.
• Freeze extra lemon juice to use later. 
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.