CRISPY GRANOLA

Ingredients

2 egg whites

1/4 cup honey

1/2 tsp ground cinnamon

1 tsp vanilla

dash of salt

3 cups uncooked rolled oats

1 cup shredded coconut (optional)

1/2 cup sesame seeds (optional)

1/2 cup chopped walnuts or almonds (optional)

1/2 cup raisins or other dried fruit (optional)

Preheat oven to 325 F. Spray a large, shallow baking pan with cooking spray (I used parchment paper and it worked great), set aside. Put egg whites in a large bowl and mix until frothy. Stir in honey, cinnamon, and salt. Add oats and any other optional ingredients (here it says "except dried fruit, but I added it and it was just fine. I used the first seven ingredients and added chopped almonds and Craisins) of choice. Stir until ingredients are well coated with egg mixture. Spread mixture onto baking sheet. Bake 20-30 minutes or until mixture is golden brown, stirring every 5 minutes. Remove from pan, add dried fruit (if you haven't already), and cool completely until crispy and crunchy. Store in an airtight container.

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.

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.

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.

FROZEN FRUIT CUPS

Serving: 1 muffin tin cup
Makes: 18 servings

Ingredients:
3 bananas
24 ounces fat-free strawberry yogurt
10 ounces frozen strawberries, thawed, with the juice
8 ounces canned crushed pineapple, with the juice

Instructions:
1. Line 18 muffin-tin cups with paper baking cups
2. Dice or mash bananas and place in a large mixing bowl.
3. Stir in remaining items.
4. Spoon into muffin-tin cups and freeze at least 3 hours or until firm. Remove frozen cups and store in a plastic bag in freezer.
5. Before serving, remove paper cups and let stand 10 minutes.

Yummy!

RHUBARB-STRAWBERRY PARFAITS

Serves: 4
Ingredients:
1 pint strawberries, hulled and thickly sliced
1/2 lb. fresh rhubarb, cut into 1 1/2 inch pieces
1/4 cup water
1/4 cup orange juice
1/4 cup sugar
1 vanilla bean, split lengthwise
1 1/2 cups nonfat plain yogurt
1 tsp. pure vanilla extract
1 tsp. sugar, preferably superfine (optional)

Combine strawberries, rhubarb, water, orange juice, sugar and vanilla bean in a heavy, medium sauce pan. Bring to a boil over medium heat, stirring to dissolve the sugar. Reduce heat, cover and simmer until fruit is very soft, about 10 minutes. Put mixture in a bowl and refrigerate until cold, about 4 hours.

Mix yogurt and vanilla until well combined. Taste and, if desired, stir in superfine sugar (if desired). Chill until serving time.

To serve, layer yogurt mixture and strawberry-rhubarb mixture alternately into wineglasses or parfait glasses, ending with fruit. Parfaits can be prepared a few hours ahead and refrigerated.

Nutritional Information per Serving:
Calories: 131
Total fat: less than 1 g. (0g saturated fat)
Carbohydrate: 30g
Protein: 5g
Dietary Fiber: 3g
Sodium: 54 mg

Credit: American Institute for Cancer Research

AVOCADO SALSA

Ingredients:
1 cup finely chopped tomato

1/2 cup chopped fresh cilantro

1/2 cup chopped peeled avocado

2 tbsp. finely chopped red onion

3 tbsp. fresh lime juice

1/4 tsp. sea salt

1 garlic clove, minced

1 jalapeno pepper or Serrano pepper, seeded and minced (optional)

Combine all ingredients in a bowl; lightly mash with a fork.

Credit: Recipe adapted from DelMonte Fresh

HUMMUS

Preparation time: 15 minutes

Serves: 3 - makes about 2 cups

Cups of Fruits and Vegetables per Serving: 1/2

Ingredients:

1 15-oz can garbanzo beans, rinsed and drained
1/4 cup Tahini, (sesame seed paste)

2 cloves garlic, peeled and crushed

1/4 cup fresh lemon juice

1/4 teaspoon black pepper

1/4 teaspoon cumin (optional)

2 Tablespoons water

Add all ingredients to food processor, or process in batches in a blender, until smooth.

Add more water, 1 tablespoon at a time, if needed to soften.

Serve with pita bread or vegetables for dipping.

*You can find tahini in the ethnic foods section of most grocery stores.

Each serving provides: An excellent source of vitamin C and fiber.
Nutritional information per Serving:

Calories: 249

Carbohydrates: 27g

Total Fat: 12.8g

Cholesterol: 0mg

Saturated Fat: 1.5g

Dietary Fiber: 7g

% of Calories from fat: 43%

Sodium: 222mg

Protein: 10g

Credit: Recipe courtesy of Produce for Better Health Foundation (PBH).

SWEET BLUEBERRY QUESADILLAS

Serves: 4
Cups of Fruits and Vegetables per Serving: 1/2

Ingredients:
10 oz Blueberries, frozen
1 cup Apples, chopped
2 Tbsp Sugar
1/4 cup Blueberries, fresh
4-8 inch Tortillas, whole wheat
1/2 cup Mozzarella cheese, part skim
1/2 Ricotta cheese, fat free
1 Lemon, grated peel

1. In saucepan combine frozen blueberries, apples and sugar. Bring to a boil over medium-high heat.
2. Once you have reached a boil, reduce heat and simmer until fruit is soft (about 10 mins).
3. Puree fresh blueberries.
4. Spread 1 Tbsp blueberry spread over each tortilla, leaving 1/2 inch border around.
5. In bowl, combine cheeses with lemon peel.
6. Spread 1/4 of cheese mixture on one half of each tortilla. Add 2 Tbsp blueberry mixture to each quesadilla. Fold each tortilla over to enclose the filling.
7. Heat large skillet over medium-high heat. Add quesadillas and cook until crisp and lightly browned on bottom. Turn and crisp on second side.
8. To serve, place quesadillas on plates and top with remaining blueberry mixture.

Nutritional Info per Serving
Calories: 320
Carbs: 51g
Total Fat: 7g
Cholesterol: 15mg
Sat Fat: 2.5g
Dietary Fiber: 6g
% of Calories from Fat: 20%
Sodium: 570mg
Protein: 12g

Source: http://www.fruitsandveggiesmorematters.org/

MARIE'S GRANOLA

6 cups regular oats or "old-fashioned"

1 (12 oz.) box or Total cereal

3 cups each: Rice Krispies, Puffed Wheat, Puffed Rice

1 cup sliced almonds

In a very large bowl, mix cereals and almonds together.

Syrup:

1/2 cup honey

3/4 cup canola oil

1 1/2 cups brown sugar

1 cup water

1 T. vanilla

2 t. salt

Mix syrup ingredients in medium bowl and heat in microwave 3 minutes until sugar is dissolved. Pour mixture over cereal. Stir to moisten the cereal.

Spray 2 large cookie sheets (with edges) with vegetable spray. Bake 1 1/2 hours at 225. Remove trays from oven; stir mixture and return to oven. Bake another 1 to 1 1/2 hours. Remove from oven and stir. Leave on cookie sheets until cool, stirring occasionally. Make sure granola is dry and cool before storing.

Eat as a snack or pour milk over for cereal. Very good!

*Marie told me that she triples the amount of cereal, mixes it and then bags it and uses her food saver machine to seal multiple bags. When she is ready to use it, she will then make the syrup and then add to it.

Source: Marie Anderson, USU Extension Office - Provo.

CHILI ROASTED CHICKPEAS

Chili-Roasted Chickpeas

2 (16-oz.) cans chickpeas, rinsed and drained
3 tablespoons olive oil
1 1/2 teaspoons chili powder
1 teaspoon pepper
3/4 teaspoon ground cumin
1/2 teaspoon salt

Preheat oven to 400°. Combine all ingredients in a medium bowl. Transfer mixture to a lightly greased 17- x 12-inch jelly-roll pan. Bake 40 to 50 minutes or until crispy and dry, stirring every 10 minutes. Let cool 20 minutes.

Yield: Makes about 2 1/2 cups

*Chili-Roasted Black Eyed Peas: Substitute 2 (15.8-oz.) cans black-eyed peas, rinsed and drained, for chickpeas. Proceed with recipe as directed.

AWESOME GRANOLA

3 cups oatmeal, uncooked
1/2 cup shredded or flaked coconut
1 cup chopped pecans, walnuts or peanuts
1/4 cup honey
1/4 cup liquid margarine
1 1/2 teaspoon cinnamon
2/3 cup raisins or dried cranberries


OVEN INSTRUCTIONS
1. Heat oven to 350º F. Combine all ingredients in a large bowl, except raisins, mix well.
2. Bake in 13x9 inch baking pan at 350ºF for 25- 30 minutes or until golden brown. Stir every 5 minutes.
3. Stir in raisins. Cool thoroughly. Store in tightly covered container.

ELECTRIC SKILLET INSTRUCTIONS
1. Combine all ingredients except raisins in a large microwave safe bowl; mix well.
2. Set electric skillet at 300º F and stir mixture constantly until lightly browned.
3. Place in a bowl and stir in raisins. Cool thoroughly.
4. Store in tightly covered container.

MICROWAVE INSTRUCTIONS
1. Combine all ingredients, except raisins in a large microwave safe bowl; mix well.
2. Place in 11x7 in glass baking dish.
3. Cook at HIGH about 8 minutes or until golden brown, stirring after every 2 minutes of cooking; stir in raisins.
4. Place onto un-greased cookie sheet or aluminum foil to cool. Cool thoroughly. Store in a tightly covered container.


Adapted from:
Expanded Nutrition Program - Hidalgo County
Texas AgriLife Extension

GRANOLA BARS

1 CUP HONEY

1 CUP PEANUT BUTTER

3 1/2 CUPS ROLLED OATS

1/2 CUP RAISINS

1/2 CUP GRATED CARROTS

1/2 CUP COCONUT

Preheat oven to 350 degrees. Peel and grate the carrots. Put the honey and peanut butter in a large saucepan. Cook on low heat until they melt. Remove the pan from the heat. Turn off the burner. Add oatmeal, raisins, carrots, and coconut to the saucepan. Stir well, and let it cool until you can safely touch it with your hands. Put the mix in the baking pan. Press the mix firmly into the bottom of the pan. Bake for 25 minutes. Cut into 24 bars.

Adapted from: Pennsylvania Nutrition Education Network Website Recipes, The Pennsylvania Nutrition Education Program.