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University of Missouri               Family Nutrition Education Programs Nutrition and Life-skills for Missouri Families

Recipes

Fruit Smoothie

1 cup of orange juice or pineapple juice.
1cup plain yogurt.
1 frozen banana.
1cup frozen fruit of choice. (Strawberries, Raspberries, or peaches are good)
Use sugar or honey to sweeten.   (6 packets of artificial sweetener will also work)
Place in a blender and blend until all frozen fruit is blended.

Pour into glass and eat with a spoon

Bunny Dip

Cut up vegetables of your choosing.

Mix together:
1 cup non-fat plain yogurt,
1 cup of sour cream,
and 1 package of dry ranch dressing.

Dip vegetables in dip and enjoy.

Apples and Peanut Butter

cut apples into slices
spread peanut butter on apple slices

EAT!

Almost a Pyramid Sundae

Put 2 spoonfuls of non-fat vanilla yogurt in the bottom of a cup.
Layer 2 spoonfuls of crushed graham crackers,
then two spoonfuls of mixed berries (or any fruit)
and 2 more spoonfuls of non-fat vanilla yogurt .
top with a spoonful of crushed nuts.

Butterfly Wings

Cut celery pieces about 3 inches long
fill with party cheese
top with 2 twisted pretzels for wings.

Trail Mix

Put 1 Tablespoon of each into individual snack size bags.  
Honey roasted peanuts
raisins
small pretzel twists 
M&M's 
(Dry cereal or other dried fruits may be added).  
Shake to mix.

This is a great on the go snack.  

Astronaut Pudding

instant pudding (any flavor)
skim milk

small zip lock bag
clean scissors

 Put 1 tablespoon pudding mix in a small zip lock bag. Add 1/4 cup skim milk to bag. Close bag making sure it is completely closed. Gently knead the bag until thoroughly mixed and pudding forms. Snip off one of the bottom corners of bag. Squeeze pudding into mouth to eat.

Food Group Funny Face

Kids love to make and eat this fun-to-eat snack and it includes the five food groups of the Food Guide Pyramid.

Supplies: 
A plastic knife
A paper plate
A paper towel
A cracker  
2 large green peas  
Shredded Cheese  
 Raisins
Peanut butter
Small chocolate candy (like M&M)

Wash hands well, scrubbing for 20 seconds or as long as it takes to sing the ABC’s.

Spread peanut butter on cracker.  Use shredded cheese for hair, 2 large green peas for eyes, a small candy for a nose, and raisins for the mouth. 

Have the kids get creative and come up with other ingredients to use to create a funny face.

COWBOY CAVIAR

My children are not crazy about the avocado, so I substitute one can of drained garbanzo beans.

1 clove garlic
2 tablespoons red wine vinegar
1.5 tablespoons vegetable oil
1 teaspoon hot pepper sauce
1/8 teaspoon black pepper
1 large avocado, chopped into small cubes
8 ounces roma tomatoes, diced
1 can black eyed peas, drained
1 can whole kernel corn, drained
2/3 cup sliced green onions
1/3 cup chopped cilantro
1/2 teaspoon salt

Mince garlic, whisk with vinegar, oil, pepper sauce, and black pepper.  Stir in the rest of the ingredients gently. Chill mixture overnight.  Serve with tortilla chips or spoon over a taco salad.

Almost A Pyramid Sundae

Vanilla Yogurt
Berries (I like blackberries or red raspberries)
Graham cracker sticks
Sunflower seeds sprinkled on top.

Fresh Veggies and dip

1 carton light sour cream (any size)
add dry onion soup mix to taste

Serve with fresh veggies of your choice ( my favorites are broccoli, cauliflower, carrots, cucumbers, & green peppers)

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