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Cowboy Caviar

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Cowboy Caviar CHOOSE HEALTH: FOOD, FUN, AND FITNESS Recipe Appendix Contents Lesson Recipes 1 Drink Low-Fat Milk and Water 1. Fruit Yogurt Smoothie Instead of Sweetened Drinks 2. Water with a Twist 2 Eat a Rainbow! Eat More 3. Colorful Black Bean Salad Vegetables and Fruits 4. Low-Fat Ranch Dressing for Salad 3 Read it Before You Eat It! The 5. Hummus with Veggies and Pita Nutrition Facts Label 6. Apple Cinnamon Wrap and Roll 4 Make Half Your Grains Whole! 7. Oatmeal Pancakes with Applesauce Eat More Whole Grains 8. Veggie Pick-Pockets 9. Bread-In-A-Bag 5 Healthier Foods – Fast: Eat 10. Broccoli Black Bean Quesadilla Fewer High-Fat, High-Sugar Foods 11. Tortilla Roll-Ups 6 Power Up Your Day: Eat 12. Breakfast Parfait Breakfast! 13a. Top Your Own Oatmeal 13b. Top Your Own Oatmeal: Microwave 1- Serving Version Recipes analyzed using The Food Processor® Nutrition Analysis Software from ESHA Research, Salem, Oregon. Copyright 2011-15, Division of Nutritional Sciences, Cornell University. Cornell Cooperative Extension is an equal opportunity provider and employer. CHOOSE HEALTH: FOOD, FUN, AND FITNESS 1. Fruit Yogurt Smoothie Ingredients: 3 cups (12oz) strawberries or other frozen fruit Nutrition Facts 2 cups fat-free milk Serving Size: ½ cup 1 large banana Servings Per Recipe: 11 ¾ cup low-fat yogurt (vanilla or plain) Amount Per Serving Calories 51 Calories from Fat 3 % Daily Value * Instructions: Total Fat <0.5g 0% Saturated Fat 0g 0% 1. Slightly defrost the frozen fruit, just enough so that it Trans Fat 0g will blend easily. Cholesterol 0mg 0% Sodium 36mg 2% 2. Pour the milk into a blender. Total Carbohydrate 10g 3% 3. Add frozen fruit pieces to blender. Dietary Fiber 1g 4% Sugars 6g 4. Add the banana and yogurt. Protein 3g 5. Blend until smooth – about 30-45 seconds. Vitamin A 3% Vitamin C 46% Calcium 7% Iron 2% * Percent Daily Values are based on a 2,000 calorie diet. Variations: Add any seasonal fresh fruit or frozen fruit like Your daily values may be higher or lower depending on your calorie needs. peaches, pineapple or other berries. Let kids help choose 6% calories from fat which to use! Nutrition facts using low fat vanilla yogurt and strawberries Yield: About 11 half-cup servings Source: Adapted from Eating Smart, Being Active, California EFNEP and Colorado EFNEP, 2007. Recipes analyzed using The Food Processor® Nutrition Analysis Software from ESHA Research, Salem, Oregon. Copyright 2011-15, Division of Nutritional Sciences, Cornell University. Cornell Cooperative Extension is an equal opportunity provider and employer. CHOOSE HEALTH: FOOD, FUN, AND FITNESS 2. Water with a Twist Ingredients: Choose one or more fruits or vegetables, such as: Oranges Lemons Limes Strawberries Pineapple Cucumber Chilled water Instructions: 1. Wash fruits or vegetables and cut into slices. 2. Add slices to a pitcher of water or to individual cups of water. Squeeze citrus to release more flavor into the water. 3. Serve and enjoy. Feel free to mix and match different fruits and vegetables! Eat the fruit as you drink or when you’re done! Variation: Use seltzer water instead of plain water Food Safety Note: Keep cold or drink within 2 hours. Can be refrigerated for up to 3 days. Recipes analyzed using The Food Processor® Nutrition Analysis Software from ESHA Research, Salem, Oregon. Copyright 2011-15, Division of Nutritional Sciences, Cornell University. Cornell Cooperative Extension is an equal opportunity provider and employer. CHOOSE HEALTH: FOOD, FUN, AND FITNESS 3. Colorful Black Bean Salad Ingredients: 2 15-ounce cans black beans, drained 2 cups corn, drained (1 15-ounce can or 12 ounces frozen) Nutrition Facts 1 15-ounce can diced tomatoes Serving Size 1/2 cup 1 4-ounce can chopped green chilies, drained, Servings Per Recipe 12 Amount Per Serving or 1 teaspoon chili powder Calories 100 Calories from Fat 20 1/4 cup finely chopped onion % Daily Value * 3 Tablespoons lime juice Total Fat 2.5g 4% Saturated Fat 0g 0% 2 Tablespoons olive or canola oil Trans Fat 0g ½ teaspoon salt, pepper to taste Cholesterol 0mg 0% Sodium 230mg 10% 1 red or green bell pepper, chopped, optional Total Carbohydrate 18g 6% 1 avocado, chopped, optional Dietary Fiber 5g 20% Sugars 2g Protein 4g Instructions: Vitamin A 4% Vitamin C 30% Calcium 4% Iron 6% 1. Mix black beans, corn, tomatoes, chilies, onion and * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower optional bell pepper in a large bowl. depending on your calorie needs. 2. Add lime juice, oil, salt, and pepper; toss gently to combine. 20% calories from fat Nutrition facts using frozen corn, chili 3. Add optional avocado just before serving. powder, olive oil, green bell pepper, and no avocado. 4. Serve alone, over rice or quinoa, or with whole grain tortillas or tortilla chips. Yield: About 12 servings Source: Adapted from http://snacktheplanet.blogspot.com Recipes analyzed using The Food Processor® Nutrition Analysis Software from ESHA Research, Salem, Oregon. Copyright 2011-15, Division of Nutritional Sciences, Cornell University. Cornell Cooperative Extension is an equal opportunity provider and employer. CHOOSE HEALTH: FOOD, FUN, AND FITNESS 4. Low-Fat Ranch Dressing for Salad Nutrition Facts Ingredients: Serving Size: 2 Tablespoons 1 cup non-fat or low-fat plain Greek yogurt* Servings Per Recipe: 16 Amount Per Serving ½ cup reduced-fat mayonnaise Calories 50 Calories from Fat 15 ½ cup fat-free or 1% milk % Daily Value * Half a 1-ounce packet Ranch Salad Dressing Mix Total Fat 1.5g 2% Saturated Fat 0g 0% (not Dip mix) Trans Fat 0g Cholesterol 0mg 0% Sodium 160mg 7% Instructions: Total Carbohydrate 2g 1% 1. Whisk all ingredients in a small bowl until blended. Dietary Fiber 0g 0% Sugars 1g Refrigerate until serving. Protein 2g 2. Pour dressing over salad or let children add their own. Vitamin A 2% Vitamin C 0% 3. For salad, toss dark salad greens (romaine, leaf lettuce, Calcium 4% Iron 0% * Percent Daily Values are based on a 2,000 calorie diet. and/or spinach - not iceberg) with raw veggies such as Your daily values may be higher or lower depending on your calorie needs. carrots, chickpeas, tomatoes, or cucumber. 30% calories from fat Nutrition facts using non-fat Greek yogurt Yield: About 16 servings dressing and fat-free milk. *Can use regular yogurt, reduced-fat sour cream, or a mixture instead. Recipes analyzed using The Food Processor® Nutrition Analysis Software from ESHA Research, Salem, Oregon. Copyright 2011-15, Division of Nutritional Sciences, Cornell University. Cornell Cooperative Extension is an equal opportunity provider and employer. CHOOSE HEALTH: FOOD, FUN, AND FITNESS 5. Hummus with Veggies and Pita Ingredients: 1 15-ounce can chickpeas or garbanzo beans, drained and rinsed th 1 clove garlic, peeled and crushed (or 1/8 teaspoon Nutrition Facts garlic powder) Serving Size: 2 tablespoons (34g) 3 Tablespoons lemon juice Servings Per Recipe: 12 Amount Per Serving ½ teaspoon salt Calories 60 Calories from Fat 30 6 Tablespoons water % Daily Value * 3 Tablespoons Tahini (ground sesame seeds)* Total Fat 3.5g 5% Saturated Fat 0g 0% 1-2 Tablespoons olive oil or other vegetable oil Trans Fat 0g ¼ teaspoon paprika (optional) Cholesterol 0mg 0% Sodium 180mg 8% Cut-up raw vegetables for dipping Total Carbohydrate 6g 2% Pita bread (optional) Dietary Fiber 1g 4% Sugars 1g Protein 2g Instructions: Vitamin A 0% Vitamin C 2% Calcium 2% Iron 2% 1. Put garlic, lemon juice, salt, and 1 cup of chick peas into * Percent Daily Values are based on a 2,000 calorie diet. blender. Add 3 Tablespoons of water, and blend until Your daily values may be higher or lower depending on your calorie needs. smooth. Or mash by hand (using garlic powder). 50% calories from fat (hummus only) 2. Add second cup of chick peas and 3 Tablespoons of cold Nutrition facts using Tahini and 1 Tbsp oil water. Blend or mash until smooth. 3. Add tahini or peanut butter and oil and blend again until smooth. If too thick or you want creamier hummus, add an additional tablespoon of water. 4. Scoop hummus into a bowl and sprinkle with paprika (optional). 5. Serve with cut-up raw vegetables, and (optional) pita bread. Yield: About 12 servings Source: Adapted from World-of-the–East Vegetarian Cooking, by Madhur Jaffrey, 1981. *Can substitute peanut butter for tahini Recipes analyzed using The Food Processor® Nutrition Analysis Software from ESHA Research, Salem, Oregon. Copyright 2011-15, Division of Nutritional Sciences, Cornell University. Cornell Cooperative Extension is an equal opportunity provider and employer. CHOOSE HEALTH: FOOD, FUN, AND FITNESS 6. Apple Cinnamon Wrap and Roll Ingredients: 3 Tablespoons sugar 1 teaspoon cinnamon 2 apples (2 cups finely chopped) Nutrition Facts 1 /3 cup low-fat vanilla yogurt Serving Size: Half a wrap (55g) Servings Per Recipe: 8 Cooking spray Amount Per Serving 4 6-inch whole wheat flour tortillas Calories 110 Calories from Fat 25 2 teaspoons vegetable oil % Daily Value * Total Fat 2.5g 4% Saturated Fat 0g 0% Instructions: Trans Fat 0g 1. Mix sugar and cinnamon in small bowl. Cholesterol 0mg 0% Sodium 70mg 3% 2. Wash and finely chop apples. Place in medium bowl. Total Carbohydrate 19g 6% 3. Add yogurt to apples, stirring to combine. Dietary Fiber 2g 8% Sugars 10g 4. Lay tortilla flat on plate. Lightly spray top side with Protein 2g cooking spray. Sprinkle with a spoonful of cinnamon Vitamin A 0% Vitamin C 2% Calcium 0% Iron 2% sugar. * Percent Daily Values are based on a 2,000 calorie diet. 5. Flip tortilla so un-oiled side is up.
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