BANANA BREAD

Makes a small loaf

INGREDIENTS:
3 large well-ripened bananas
1 egg
2 Tablespoons vegetable oil
1/3 cup milk
1/3 cup sugar
1 teaspoon salt
1 teaspoon baking soda
1/2 teaspoon baking powder
1 1/2 cup flour (whole wheat is best and will still taste delicious)
INSTRUCTIONS
1. Preheat oven to 350 degrees
2. Peel the bananas. Put them in a mixing bowl. Mash the bananas with a fork.
3. Add the egg, oil, milk, sugar, salt, baking soda, and baking powder. Mix well with a fork.
4. Slowly stir the flour into the banana mixture. Stir for 20 seconds until the flour is moistenened.
5. Lightly grease the bread pan with a little oil - OR- cooking spra -OR- line it with wax paper.
6. Pour the batter into the bread pan.
7. Bake for 45 minutes until a toothpick inserted near the middle comes out clean.
8. Let the bread cool for 5 minutes before removing it from the pan.

Optional: Mix in some chopped walnuts for an added crunch and extra protein!
Note: the key to good banana bread is to use well-ripened bananas that are covered with brown speckles.
Cost: Per recipe: $1.06
Source: Adapted from Pennsylvania Nutrition Education Network.

GREENS WITH PINEAPPLE, APPLE, AND FETA

Prep time: 15 minutes
Serves: 4
Cups of Fruits and Vegetables per Serving: 2 1/2
Ingredients:
3 tablespoons balsalmic vinegar
3 tablespoons water
2 tablespoons honey mustard
1 clove garlic, minced
Black pepper, freshly ground - to taste
6 cups (about 1 head) Boston lettuce leaves, torn (may substitute other lettuce)
1 1/2 cups canned pineapple chunks in 100% juice, drained
2 medium Red Delicious apples, cored and thinly sliced
1 small red onion, thinly sliced
3 tablespoons feta cheese, crumbled
Instructions:
In a small bowl whisk together the vinegar, water, mustard, and garlic; season with pepper, if desired.
In a large salad bowl, toss the remaining ingredients.
Drizzle the vinaigrette on top and toss gently until evenly coated.
Each serving provides: An excellent source of vitamin A and C and a good source of folate, potassium and fiber.
Credit: Produce for Better Health Foundation (PBH).
Nutritional Information per Serving:
Calories: 139
Total Fat: 2.5g
Saturated Fat: 1.2g
% of Calories from Fat: 15%
Protein: 3g
Carbohydrates: 30g
Cholesterol: 6mg
Dietary Fiber: 4g
Sodium: 152mg

PEACH COOLER

Prep time: 5 minutes
Serves: 2
Cupes of Fruits & Vegetables per serving: 1
Ingredients:
2 cups (16oz) milk, low-fat
1/2 tsp lemon juice
dash of nutmeg
dash of cinnamon
2 cups of ice cubes
Instructions:
1. Put all ingredients in blender. Blend well.
2. Sprinkle with additional nutmeg and cinnamon.
3. Serve cold.

Source: Adapted from the Pennsylvania Nutrition Education Program.

Nutritional Information Per Serving:
Calories: 160
Total Fat: 3g
Sat Fat: 1.5g
% of Calories from Fat: 17%
Protein: 10g
Carbohydrates: 27g
Cholesterol: 10mg
Dietary Fiber: 2g
Sodium: 105mg

ROASTED TOMATILLO SALSA

Prep Time: 15 mins plus 1 hour to chill

Serves: 5

Cups of Fruits and Vegetables per serving: 1/2

Ingredients:

7 medium tomatillos

1 jalapeno pepper, seeded and chopped

1 clove garlic, peeled and chopped

1 medium tomato, peeled, seeded and chopped

3 tablespoons chopped cilantro leaves

1/4 cup finely chopped onion

1 tsp lime or lemon juice

1/8 tsp salt

Instructions:

Preheat broiler

Remove tomatillo husks, rinse under running water then wipe to remove stickiness.

Place tomatillos in a single layer on a baking sheet with sides.

Broil until slightly charred, turning once, about 7-8 minutes.

Cool on baking sheet.

Place tomatillos with juice in blender or food processor.

Add remaining ingredients and blend to a chunky puree.

Chill for at least an hour to allow flavors to blend.

Adjust seasoning if necessary.

Credit: Produce for Better Health Foundation (PBH).

Nutritional information per Serving:

Calories: 25

Total fat: 0.6g

Sat Fat: 0.1g

% of Calories from Fat: 18%

Protein: 1g

Carbohydrates: 5g

Cholesterol: 0mg

Dietary Fiber: 1g

Sodium: 61mg

STRAWBERRY CREPES

Photo courtesy of Ryan Whitney

WHOLE-WHEAT CREPES
3 eggs
2/3 cup milk
2 Tbsp canola oil
1/4 tsp salt
1/3 cup whole-wheat flour

Blend eggs, milk, oil and salt together in blender. Slowly add flour and blend until smooth, about 30 seconds. Let mixture stand one hour to incorporate flour into liquid (may refrigerate up to 4 hours). Heat a heavy non-stick skillet over medium-high heat. Spray skillet with cooking spray and pour 1/4 cup batter into pan. Immediately tilt pan to coat entire bottom with thin layer of batter. Cook about 1 minute or until the edges are golden brown. Flip crepe and cook other side about 30 seconds. Transfer cooked crepe to a plate. Repeat until all batter is used up.

STRAWBERRY TOPPING
1 cup strawberries, finely chopped
1 tbsp sugar
1/2 tsp lemon zest
1 tbsp lemon juice

Comine and set aside

STRAWBERRY FILLING
6 large strawberries (or equivalent), mashed
1 cup vanilla Greek style yogurt

Mix mashed strawberries and yogurt. Divide evenly among 6 cooked crepes, roll each crepe, and top with Strawberry Topping.

SCRUMPTIOUS STRAWBERRY SHERBET

Ingredients
1 (16 oz) bag frozen strawberries
1/2 cup sugar
1/2 to 3/4 cup buttermilk
1 tablespoon lemon juice

Combine strawberries and sugar in food processor and pulse until finely chopped. Mix buttermilk and 1/2 cup lemon juice together and slowly add to strawberries. Process until smooth and creamy, scraping sides of bowl and adding more buttermilk as necessary. Serve immediately. Leftovers may be stored in freezer.

CALIFORNIA AVOCADO TACOS

Prep time: 30 mins
Serves: 12
Cups of fruits and veggies per serving: 1/2 cup

Ingredients:
1 cup (1 medium) tomato, diced
1/3 cup onion, diced
2 tsp fresh cilantro, finely chopped
1/2 clove garlic, minced
1/2 tsp jalapeno pepper, minced
2 tsp fresh lime juice
pinch ground cumin

2 medium green bell peppers, cut into thin strips
2 medium red bell peppers, cut into thin strips
1 medium onion, sliced
1 ripe avocado, cut into 12 wedges
1/2 cup celery, chopped
1 cup fresh cilantro leaves, lightly packed
12 7-8 inch flour tortillas, warmed

TO MAKE SALSA:
In a small bowl, mix together the first seven ingredients. Set aside.

COOKING REMAINING INGREDIENTS:
Coat a large skillet with cooking spray and place over medium heat. Add the bell peppers and the sliced onion and cook, stirring, for about 5 minutes, or until the onion is soft.

ASSEMBLE THE TACOS:
Fill each warm tortilla with the bell pepper mixture, avocado, celery, and cilantro and top with some tomato salsa. Roll up and serve immediately.

VARIATION:
Grilled fish or chicken would make a smashing addition to this recipe.