-2 cups corn
-8 oz can black beans
-8 oz can diced tomatoes (drained)
-¼ cup cilantro
-Juice from 1 lime
Add ingredients and stir.
Food for Thought: Veggies don’t have to be boring! This kickin’ salsa is a great way to fit in your veggies for the day! Remember, aim for at least 3 servings of veggies each day (each serving is about the size of a baseball).
Prepare according to package directions or thaw in refrigerator overnight. Sprinkle with salt to taste.
Food for Thought: Edamame is a soy bean. It is very popular in Asia. It is a great source of protein. Remember protein helps you build strong bones and muscles! Edamame makes a great to-go snack!
-32 oz container plain yogurt
-¼ cup honey
-Optional: freshly squeezed orange or lemon juice, cinnamon
Stir ingredients together and serve with your favorite fruits and/or veggies.
Food for Thought: Yogurt contains ‘good’ bacteria that helps your body digest food and maintain a healthy digestive tract.
-3 cups old fashioned rolled oats
-1 cup Koala Cocoa Krisp rice cereal by Nature’s Path (no HFCS)
-1/2 cup packed brown sugar
-1/3 cup chopped pecans
-1/2 teaspoon salt
-1/4 teaspoon ground cinnamon
-1/4 cup honey
-2 tablespoons canola oil
-1 teaspoon vanilla extract
-2 ounces bittersweet chocolate (60 to 70 percent cocoa), finely chopped
-1/2 cup dried cranberries
Preheat oven to 300°. Cover a jelly-roll pan with parchment paper coated with cooking spray. Combine oats, rice cereal, brown sugar, chopped pecans, salt, and ground cinnamon in a large bowl. Combine honey and canola oil in a small saucepan over low heat; cook 2 minutes or until warm. Remove from heat. Add vanilla and chocolate; stir with a whisk until smooth. Pour chocolate mixture over oat mixture. Lightly coat hands with cooking spray. Gently mix chocolate mixture and oat mixture until combined. Spread oat mixture onto prepared pan. Bake for 20 minutes, stirring after 10 minutes. Cool completely on pan; stir in cranberries.
Food for Thought: Topped with dark chocolate, this granola is a special treat! It is filled with antioxidants- those things that help you stay looking young and protect your cells from those bad guys (free radicals)! Enjoy this granola with some low-fat yogurt or on its own!
Energizing Trail Mix
-craisins (dried cranberries)
-some type of grain (cereal or pretzel nugget)
Stir ingredients together.
Food for Thought: This balanced snack contains 3 food groups! The whole grains will give you long lasting energy, the nuts or seeds are packed with protein to help you feel full, and the dried fruit is an excellent source of fiber- which will keep your digestive tract on track!
-1 tbsp. mini chocolate chips
Cut grapes in half. Assemble either caterpillars or ladybugs by attaching fruit with toothpicks using the chips for the spots and eyes.
Food for Thought: These masterpieces are almost too pretty to eat! ALMOST! Fruit is packed with healthy vitamins that boost your immunity and keep you healthy all year round!
-Squares of bread for body, circles for head
-Filling options: Cream cheese, PB &J, sandwich meat
-Decoration Options: -Eyes: Peas, edamame, raisins
-Tail: Bell peppers, cheese, slivered almonds, parsley-Beak: Cheese, cashews, bell peppers
For the head, use a small drinking glass or round cookie cutter to cut a circle from another slice of bread, then stick it to the top of the sandwich with a bit of cream cheese or nut butter.
Add eyes, tail, and a beak. A snood (above the beak), makes it look authentic.
Food for Thought: Build a better sandwich: Make sure to include whole grains (whole wheat bread), lean protein (turkey, peanut butter, or chicken), and lots of veggies!
Slow Cook Apple Crisp
-6 cups cooking apples, peeled, cored, & sliced
-½ cup rolled oats
-½ cup brown sugar
-¼ cup whole wheat flour
-¼ cup white flour
-2 tbsp butter
-½ tsp ground cinnamon
Place apples in slow cooker sprayed with non-fat cooking spray. Combine remaining ingredients in mixing bowl until crumbly. Sprinkle mixture over apples. Cover. Cook on low for 4 hours or on high for 2 hours.
Food for Thought: Dessert every now and then can be a part of a healthy, balanced diet. One way to enjoy dessert, but maintain moderation, is to watch your portion size. Rather than eating a plateful of pie, scoop enough to enjoy (about the size of your palm) and save the rest for friends and family!
No Bake Cookie Balls
-2 cups graham crackers (no trans fats), processed in cuisinart to flour consistency
-1/2 cup peanut butter (100% real)
-4 Tbsp honey
-Mix – ins of your choice (raisins, dried fruit, nuts, unsweetened coconut, dark chocolate chips, cereal, etc.)
Mix together ingredients and roll into balls. Sprinkle with some powdered sugar for a more festive, snowy look. Enjoy!
Food for Thought: Honey is a great way to sweeten your dessert. It is 100% natural and not processed (unlike table sugar). It also is packed with flavor, so a little goes a long way!