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Quick and Easy SnacksQuick and Easy Snacks1
Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTUREUSDA is an equal opportunity provider, employer, and lender.Table of ContentsFruit Yogurt Pops . 3Fruit Kabobs with Yogurt Dip . 5Fruit Dip . 7Frozen Fruit Cups . 9Breakfast Parfait . 11Chili Popcorn . 13Cucumber Yogurt Dip . 15Springtime Cereal . 17Layered Black Bean Dip . 19Chicken Apple Salad Sandwich . 21Frozen Banana Pop . 23Peanut Butter and Apple Wraps . 25Molinetes a la mexicana . 27Humus . 29Bocadillo de semillas de calabaza asadas . 31Black Bean Salsa . 33Banana Cocoa Yogurt Pops . 35Strawberry Yogurt Pops . 37Honey Milk Balls . 39Bean Enchiladas . 41Anytime Pizza . 43Veggie Stuffed Pita . 45Peanut Butter 'n Fruit-wich . 48Banana Oatmeal Raisin Cookies .English Muffin Veggie Pizza .Crunchy Vegetable Wraps .Turkey Pinwheel Appetizers .Kale Chips .Easiest Banana Ice Cream .Quick and Easy Snacks5052555759612
Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTUREUSDA is an equal opportunity provider, employer, and lender.Fruit Yogurt PopsMakes: 14 servingsThese pops are a fun warm-weather treat that needs only two ingredients. With no cooking, cutting, or specialequipment required, kids can learn to make these by themselves.Ingredients1 yogurt, pina colada (8 ounces)2 1/2 cup strawberries (sliced frozen, thawed)Directions1. Combine ingredients. Pour into 3 ounce paper cups.2. Freeze about 30 minutes; then stick a wooden popsicle/craft stick in the center of each cup.3. Freeze overnight until firm. To eat pops, peel off paper cups.4. For variety, try other fruit flavored yogurts and frozen fruit or fruit juice concentrates.Source: University of California, Cooperative Extension Fresno County, Easy and Nutritious Family RecipesQuick and Easy Snacks3
Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTURENutrition InformationMyPlate Food GroupsServing Size: 1 yogurt pop, 1/14 of recipeNutrientsFruits26Total Fat0g0gCholesterol1 mgSodium9 mgTotal Carbohydrate5gDietary Fiber1gTotal Sugars4gAdded Sugars includedProtein1g0 mcgCalcium27 mgPotassiumVisit ChooseMyPlate.gov2gVitamin DIron1/4 cupsAmountCaloriesSaturated FatUSDA is an equal opportunity provider, employer, and lender.0 mg74 mgNote: only nutrients that are available will show onthis displayQuick and Easy Snacks4
Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTUREUSDA is an equal opportunity provider, employer, and lender.Fruit Kabobs with Yogurt DipMakes: 8 servingsFruit kabobs make a colorful and fun snack that kids can help prepare.Ingredients1 cup watermelon (chunks)1 cup pineapple (chunks)1 cup grapes, red seedless1 cup strawberries (stemmed)2 kiwi (peeled and cut in quarters)bamboo skewers (6 inches long)1 cup yogurt, light strawberryDirections1. Place fruit chunks on bamboo skewers. Place fruit kabobs on platter.2. Place light strawberry yogurt in bowl. Serve kabobs with yogurt on the side.Source: Food and Health Communications, Inc., Cooking Demo IIQuick and Easy Snacks5
Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTURENutrition InformationMyPlate Food GroupsServing Size: 1/8 of recipeNutrientsFruits61Total Fat0gCholesterolSodiumTotal Carbohydrate0g1 mg18 mg14 gDietary Fiber2gTotal Sugars11 gAdded Sugars includedProtein2g0 mcgCalcium56 mgPotassiumVisit ChooseMyPlate.gov0gVitamin DIron3/4 cupsAmountCaloriesSaturated FatUSDA is an equal opportunity provider, employer, and lender.0 mg230 mgNote: only nutrients that are available will show onthis displayQuick and Easy Snacks6
Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTUREUSDA is an equal opportunity provider, employer, and lender.Fruit DipMakes: 4 servingsCook Time: 15 minutesLime juice and orange concentrate gives this yogurt dip a tangy and sweet flavor. Serve it with your favoritefruits.Ingredients1 cup yogurt, low-fat vanilla (8 oz)1 us fluid ounce orange juice, 100% juice, frozen concentrate (thawed)1 tablespoon lime juice1 1/2 teaspoon brown sugar (1/2 tablespoon)2 apple (red, cored and sliced)1 pear (cored and sliced)1 peach (pitted and sliced)Directions1. In a small bowl, combine yogurt, orange juice concentrate, lime juice and brown sugar.2. Mix well.3. Place bowl containing dip on a large plate and surround with fruit.Source: California Department of Health Services, Discover the Secret to Healthy LivingCalifornia 5-a-Day—For Better Health! CampaignQuick and Easy Snacks7
Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTURENutrition InformationMyPlate Food GroupsServing Size: 1/4 of recipeNutrientsCaloriesTotal FatSaturated FatCholesterolSodiumTotal CarbohydrateAmountIronPotassium1/4 cups3 mg42 mg30 g25 gCalciumDairy1gTotal SugarsVitamin D1 1/6 cups1g4gProteinFruits135Dietary FiberAdded Sugars includedUSDA is an equal opportunity provider, employer, and lender.Visit ChooseMyPlate.gov5g4g0 mcg117 mg0 mg348 mgNote: only nutrients that are available will show onthis displayQuick and Easy Snacks8
ChooseMyPlateU.S. DEPARTMENT OF AGRICULTURETable of ContentsUSDA is an equal opportunity provider, employer, and lender.Frozen Fruit CupsMakes: 18 servingsUse your own combination of fresh, frozen or canned fruits to create this yummy dessert or snack. It's perfect fora summer day.Ingredients3 banana24 carton yogurt, non-fat strawberry (8 ounce)10 cup strawberries, frozen (thawed and undrained)8 cup crushed pineapple (undrained, canned)Directions1. 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 ingredients.4. Spoon into muffin-tin cups and freeze at least 3 hours or until firm. Remove frozen cups and store in a plasticbag in freezer.5. Before serving, remove paper cups and let stand 10 minutes.Source: Kansas Family Nutrition Program, Kids a Cookin’Quick and Easy Snacks9
Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTURENutrition InformationMyPlate Food GroupsServing Size: 1 fruit cup, 1/18 of recipeNutrientsFruits67Total Fat0gCholesterolSodiumTotal Carbohydrate0g1 mg23 mg15 gDietary Fiber1gTotal Sugars12 gAdded Sugars includedProtein2g0 mcgCalcium63 mgPotassiumVisit ChooseMyPlate.gov4gVitamin DIron1/4 cupsAmountCaloriesSaturated FatUSDA is an equal opportunity provider, employer, and lender.0 mg183 mgNote: only nutrients that are available will show onthis displayQuick and Easy Snacks10
Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTUREUSDA is an equal opportunity provider, employer, and lender.Breakfast ParfaitMakes: 4 servingsThis colorful parfait features four types of fruit: fresh, frozen, canned, and dried.Ingredients2 cup pineapple, canned and chopped1 cup berries, frozen (thawed)1 cup yogurt, low-fat vanilla1 banana (peeled and sliced)1/3 cup raisinsDirections1. In glasses or bowls, layer pineapple, berries, yogurt, banana, and raisins.Source: University of Illinois, Extension Service, Recipes to Grow OnQuick and Easy Snacks11
Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTURENutrition InformationMyPlate Food GroupsServing Size: 1/4 of recipeNutrientsCaloriesTotal FatSaturated FatCholesterolSodiumTotal CarbohydrateAmountIronPotassium1/4 cups3 mg44 mg49 g40 gCalciumDairy1gTotal SugarsVitamin D1 1/4 cups1g3gProteinFruits209Dietary FiberAdded Sugars includedUSDA is an equal opportunity provider, employer, and lender.Visit ChooseMyPlate.gov4g4g0 mcg133 mg1 mg503 mgNote: only nutrients that are available will show onthis displayQuick and Easy Snacks12
ChooseMyPlateU.S. DEPARTMENT OF AGRICULTURETable of ContentsUSDA is an equal opportunity provider, employer, and lender.Chili PopcornMakes: 4 servingsMake your own savory popcorn featuring chili and garlic flavors. Popcorn is one way to add whole grains andfiber into your diet.Ingredients4 cup popped corn1 tablespoon margarine (melted)1 teaspoon chili powderteaspoon garlic powder (dash)Directions1. Mix popcorn and margarine in a bowl.2. Mix seasonings thoroughly and sprinkle over popcorn. Mix well.3. Serve immediately and enjoy with family and friends.Source: USDA, Food and Nutrition Service (FNS), Eat Smart. Play Hard. Quick and Easy Snacks13
Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTURENutrition InformationMyPlate Food GroupsServing Size: 1/4 of recipe (13g)NutrientsGrains92Total Fat8gCholesterolSodiumTotal Carbohydrate1g0 mg167 mg5gDietary Fiber1gTotal Sugars0gAdded Sugars includedProteinVitamin DVisit ChooseMyPlate.gov0g1g0 mcgCalcium3 mgIron0 mgPotassium1/3 ouncesAmountCaloriesSaturated FatUSDA is an equal opportunity provider, employer, and lender.35 mgNote: only nutrients that are available will show onthis displayQuick and Easy Snacks14
Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTUREUSDA is an equal opportunity provider, employer, and lender.Cucumber Yogurt DipMakes: 6 servingsLemon and dill combined with low-fat yogurt make this a flavorful and healthy dip. Serve it with your favoritevegetables.Ingredients2 cup yogurt (plain, low-fat)2 cucumber (medium, peeled, seeded, and grated)1/2 cup sour cream (non-fat)1 tablespoon lemon juice1 tablespoon dill (fresh)1 garlic clove (chopped)1 cup cherry tomatoes1 cup broccoli florets1 cup carrot (baby)Directions1. Peel, seed, and grate one cucumber. Slice other cucumber and set aside.2. Mix yogurt, grated cucumber, sour cream, lemon juice, dill, and garlic in a serving bowl. Chill for 1 hour.3. Arrange tomatoes, cucumbers, broccoli, and carrots on a colorful platter. Serve with cucumber dip.Source: Centers for Disease Control and Prevention,More Matters RecipesQuick and Easy Snacks15
Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTURENutrition InformationMyPlate Food GroupsServing Size: 1/6 of recipe (272g)NutrientsVegetablesAmountCalories94Total Fat2gSaturated FatCholesterolSodiumTotal Carbohydrate109 mg15 gTotal Sugars9gVitamin DCalciumIronPotassium1/2 cups7 mg2gProteinDairy1 cups1gDietary FiberAdded Sugars includedUSDA is an equal opportunity provider, employer, and lender.Visit ChooseMyPlate.gov0g6g0 mcg202 mg0 mg480 mgNote: only nutrients that are available will show onthis displayQuick and Easy Snacks16
ChooseMyPlateU.S. DEPARTMENT OF AGRICULTURETable of ContentsUSDA is an equal opportunity provider, employer, and lender.Springtime CerealMakes: 2 servingsThis delicious cereal combines sunflower seeds, almonds, fruits and yogurt for a hearty breakfast. Try with freshstrawberries from your garden or the market when in season.Ingredients3/4 cup wheat and barley nugget cereal1/4 cup bran cereal (100%)2 tablespoon sunflower seeds (2 teaspoons, toasted)2/3 tablespoon almonds (2 teaspoons, toasted, sliced)1 tablespoon raisins1/2 cup banana (sliced)1 cup strawberries (sliced)1 cup yogurt (raspberry or strawberry, low-fat)Directions1. Mix the wheat and barley nugget cereal, bran cereal, sunflower seeds, and almonds in a medium bowl.2. Add the raisins, the bananas, and halve the strawberries.3. Gently stir in the yogurt and divide between two bowls.4. Scatter the remaining strawberries over the top and enjoy!Source: US Department of Health and Human Services,A Healthier YouQuick and Easy Snacks17
Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTURENutrition InformationMyPlate Food GroupsServing Size: 1/2 of recipe (298g)NutrientsCaloriesTotal FatSaturated FatCholesterolSodiumTotal CarbohydrateFruitsAmount4266gIronPotassiumProtein FoodsDairy1/2 ounces1/2 cups86 g42 gCalcium1 1/2 ounces297 mgTotal SugarsVitamin DGrains5 mg10 gProtein1 cups1gDietary FiberAdded Sugars includedUSDA is an equal opportunity provider, employer, and lender.20 g13 gVisit ChooseMyPlate.gov1 mcg235 mg13 mg832 mgNote: only nutrients that are available will show onthis displayQuick and Easy Snacks18
Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTUREUSDA is an equal opportunity provider, employer, and lender.Layered Black Bean DipMakes: 16 servingsLooking for a healthy snack for game day? This Layered Black Bean Dip is colorful, wholesome and tasty. Kids inthe kitchen can help with the mashing, mixing, and layering. Paired with veggie sticks or baked whole wheattortilla chips, this is recipe is a winner!Ingredients1 can black beans (15 ounce, drained and rinsed)1/4 teaspoon onion powder1/4 teaspoon dried oregano1/8 teaspoon garlic powder1/8 teaspoon cayenne pepper1/2 cup salsa (thick and chunky)1/2 cup sour cream (light)1/4 cup green onion (chopped)2 ounce cheddar cheese, reduced fat (grated)Directions1. Mash beans and mix with onion powder, dried oregano, garlic powder and cayenne pepper. Spread on aserving dish.2. Top with salsa, sour cream, green onions and grated cheese.Source: Cornell Cooperative Extension of Onondaga County, Good Food CookbookQuick and Easy Snacks19
Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTURENutrition InformationMyPlate Food GroupsServing Size: 2 tablespoons (39g)NutrientsVegetablesAmountCalories61Total Fat2gSaturated FatCholesterolSodiumTotal Carbohydrate116 mg7gTotal Sugars1g3g0 mcgCalcium57 mgPotassiumVisit ChooseMyPlate.gov0gVitamin DIron3/4 ounces6 mg2gProteinProtein Foods1/4 cups1gDietary FiberAdded Sugars includedUSDA is an equal opportunity provider, employer, and lender.1 mg149 mgNote: only nutrients that are available will show onthis displayQuick and Easy Snacks20
Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTUREUSDA is an equal opportunity provider, employer, and lender.Chicken Apple Salad SandwichMakes: 4 SandwichesCelery and apple give a delightful crunch to this easy to make sandwich filling.Ingredients1/4 pound cooked, shredded chicken1 cup chopped celery (one stalk)1/2 cup chopped apple (one apple)1/3 cup light mayonnaise1 lemon, juiced1 small box of raisins (1.5 ounces)8 slice whole wheat bread1 chopped walnuts (1 cup, optional)Directions1. Combine all ingredients except for bread together in a bowl.2. Create 4 sandwiches on whole wheat bread.Source: ONIE Project - Oklahoma Nutrition Information and Education. Simple Healthy Recipes.Quick and Easy Snacks21
Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTURENutrition InformationMyPlate Food GroupsServing Size: 1 sandwich, 1/4 of recipeNutrientsCaloriesTotal FatSaturated FatCholesterolSodiumTotal CarbohydrateAmount2789gIronPotassium1/4 cupsGrains2 ouncesProtein Foods1/2 ounces38 g12 gCalciumVegetables463 mgTotal SugarsVitamin D1/3 cups18 mg5gProteinFruits2gDietary FiberAdded Sugars includedUSDA is an equal opportunity provider, employer, and lender.3g12 gVisit ChooseMyPlate.gov0 mcg111 mg2 mg361 mgNote: only nutrients that are available will show onthis displayQuick and Easy Snacks22
Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTUREUSDA is an equal opportunity provider, employer, and lender.Frozen Banana PopMakes: 4 ServingsEngage your kids in a fun activity by having them slice and dip ripe bananas in orange or lemon juice and placethe bananas in the freezer for several hours to create this tasty snack or dessert.Ingredients2 bananas, ripe1/8 cup orange juice (or lemon juice)Other Necessary Tools/Equipmentcraft sticksfoilDirections1. Peel each banana and cut in half (width-wise).2. Insert craft stick into bottom of each banana half. Dip each banana half into juice.3. Wrap in foil and freeze for two or more hours.Source: ONIE Project - Oklahoma Nutrition Information and Education. Simple Healthy Recipes.Quick and Easy Snacks23
Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTURENutrition InformationMyPlate Food GroupsServing Size: 1 banana popNutrientsFruits56Total Fat0g0gCholesterol0 mgSodium1 mgTotal Carbohydrate14 gDietary Fiber2gTotal Sugars8gAdded Sugars includedProteinVitamin DVisit ChooseMyPlate.gov0g1g0 mcgCalcium4 mgIron0 mgPotassium1/2 cupsAmountCaloriesSaturated FatUSDA is an equal opportunity provider, employer, and lender.227 mgNote: only nutrients that are available will show onthis displayQuick and Easy Snacks24
Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTUREUSDA is an equal opportunity provider, employer, and lender.Peanut Butter and Apple WrapsMakes: 2 ServingsQuick, filling, and delicious, these wraps can be made in a flash and enjoyed right away or packed away for lunchat school or work.Ingredients1 whole wheat tortilla (8 inch)1/4 cup peanut butter, reduced-fat2 tablespoon granola cereal1/2 apple, sliced (suggest Red Delicious apple)Directions1. Lay tortilla flat and spread peanut butter over 2/3 of the tortilla leaving edges at sides2. Sprinkle 2 Tablespoons granola over peanut butter.3. Cut apple slices into small chunks and place them on top of the granola.4. Fold over the edges of the tortilla and roll up "burrito style"5. Eat and Enjoy.Source: CSAAC (Community Services for Autistic Adults and Children)Quick and Easy Snacks25
Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTURENutrition InformationNutrientsMyPlate Food GroupsAmountCalories295Total Fat14 gSaturated FatCholesterolSodiumTotal Carbohydrate3/4 ouncesProtein Foods2 1/2 ounces33 g9g3gVisit ChooseMyPlate.gov12 gVitamin D0 mcgCalcium25 mgPotassiumGrains294 mgTotal SugarsIron1/3 cups0 mg5gProteinFruits2gDietary FiberAdded Sugars includedUSDA is an equal opportunity provider, employer, and lender.2 mg367 mgNote: only nutrients that are available will show onthis displayQuick and Easy Snacks26
Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTUREUSDA is an equal opportunity provider, employer, and lender.Mexican PinwheelsMakes: 6 ServingsHave kids help mix the ingredients and spread the cream cheese mixture on the tortillas for this fun and flavorfulsnack.Ingredients2 ounce cream cheese, softened (3 1/2 Tablespoons)1/8 cup canned corn, drained (2 Tablespoons)2 tablespoon chopped green chilies, drained2/3 tablespoon chopped onion (2 teaspoons)2 tablespoon salsa3 large flour tortillas (10 inch)Directions1. Drain the corn and green chilis. Collect, chop and measure all ingredients before starting to prepare therecipe.2. Mix cream cheese, corn, green chilies, onions and salsa together in a bowl.3. Spread mixture on tortillas, roll up tightly, and wrap in plastic wrap.4. Cut in 1-inch slices, and serve immediately, or store in the refrigerator until ready to serve.store in the refrigerator until ready to serve.5. Refrigerate leftovers within 2 hours. Eat within 3 to 5 days.Source: Colorado State University and University of California at Davis.Eating Smart Being Active Recipes.Quick and Easy Snacks27
Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTURENutrition InformationMyPlate Food GroupsServing Size: 5 pinwheels, 1/6 of recipeNutrientsCaloriesTotal FatSaturated FatCholesterolSodiumTotal CarbohydrateGrains1476g2g10 mg311 mg20 g1gTotal Sugars1gProtein4g0 mcgCalcium57 mgPotassiumVisit ChooseMyPlate.gov0gVitamin DIron1 1/6 ouncesAmountDietary FiberAdded Sugars includedUSDA is an equal opportunity provider, employer, and lender.1 mg89 mgNote: only nutrients that are available will show onthis displayQuick and Easy Snacks28
ChooseMyPlateU.S. DEPARTMENT OF AGRICULTURETable of ContentsUSDA is an equal opportunity provider, employer, and lender.HummusMakes: 8 ServingsPrep Time: 20 minutesThis classic garbanzo bean dip is easy to make and a versatile dish. Serve hummus with fresh raw vegetables, on a pieceof whole wheat pita bread or tortilla, on crackers, or as a sandwich filling.Ingredients2 cup garbanzo beans, cooked (chickpeas)2 clove garlic (minced)1/4 cup lemon juice1 tablespoon sesame tahini ((sesame paste) or substitute peanut butter for a sweet taste)2 tablespoon olive oilDirections1. Mash the garbanzo beans until smooth (if you have a blender, put the beans and lemon juice into it andblend).2. Add the garlic, lemon juice, tahini and oil. Mix well.Source: Simple Healthy RecipesONIE Project - Oklahoma Nutrition Information and EducationQuick and Easy Snacks29
Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTURENutrition InformationMyPlate Food GroupsServing Size: 1/6 of recipeNutrientsCaloriesTotal FatSaturated FatCholesterolSodiumTotal CarbohydrateVegetablesAmount1g0 mg138 mg18 gTotal Sugars3g6g0 mcgCalcium40 mgPotassiumVisit ChooseMyPlate.gov0gVitamin DIron1 1/2 ounces8g5gProteinProtein Foods1/4 cups157Dietary FiberAdded Sugars includedUSDA is an equal opportunity provider, employer, and lender.2 mg190 mgNote: only nutrients that are available will show onthis displayQuick and Easy Snacks30
Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTUREUSDA is an equal opportunity provider, employer, and lender.Roasted Pumpkin Seed Snack MixMakes: 8 ServingsA quick and tasty snack mix that can be tossed together and enjoyed instantly while you are on the go, nocooking required.Ingredients2 cup crispy rice or wheat cereal squares1/2 cup roasted whole pumpkin seeds1/3 cup slivered almonds1/2 cup dried cranberries1/2 cup raisinsDirections1. Mix all ingredients together and serve.Source:Regional Mental Health Center. Regional Mental Health Center Cookbook.Quick and Easy Snacks31
Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTURENutrition InformationMyPlate Food GroupsServing Size: approx. 1/2 cup, 1/8 of recipeNutrientsFruitsAmountCalories199Total Fat11 gSaturated FatCholesterolSodiumTotal CarbohydrateProtein Foods1 1/2 ounces23 g11 g4gVisit ChooseMyPlate.gov6gVitamin D0 mcgCalcium32 mgPotassium1/4 ounces121 mgTotal SugarsIronGrains0 mg2gProtein1/4 cups2gDietary FiberAdded Sugars includedUSDA is an equal opportunity provider, employer, and lender.4 mg237 mgNote: only nutrients that are available will show onthis displayQuick and Easy Snacks32
Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTUREUSDA is an equal opportunity provider, employer, and lender.Black Bean SalsaMakes: 26 ServingsPrep Time: 15 minutesThis salsa uses fresh and canned vegetables that are available year-round and add flavor and beautiful color.Kids and grown-ups alike can't resist how good it tastes and smells.Ingredients1 can Black beans, canned, drained and rinsed (15 ounce can)1 bell pepper, green (diced)1 red bell pepper (diced)1 onion (diced)2 can diced tomatoes (canned, drained)2 clove garlic (diced)2 teaspoon ground cumin1 teaspoon dried cilantro3 tablespoon Rice vinegar (Can use other vinegar such as red wine vinegar or apple cider vinegar)Directions1. Drain and rinse beans.2. Put beans and tomatoes into large mixing bowl.3. Dice peppers, onion, and garlic. Add to mixing bowl.4. Mix cumin, cilantro, and vinegar. Pour on top of beans and vegetables.5. Stir well.Source: Eat Smart New York. Cornell University Cooperative Extension Erie County.Quick and Easy Snacks33
Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTURENutrition InformationMyPlate Food GroupsServing Size: 2 TablespoonsNutrientsVegetables31Total Fat0gCholesterolSodiumTotal Carbohydrate0g0 mg70 mg6gDietary Fiber2gTotal Sugars1gAdded Sugars includedProtein2g0 mcgCalcium23 mgPotassiumVisit ChooseMyPlate.gov0gVitamin DIron1/4 cupsAmountCaloriesSaturated FatUSDA is an equal opportunity provider, employer, and lender.1 mg154 mgNote: only nutrients that are available will show onthis displayQuick and Easy Snacks34
ChooseMyPlateU.S. DEPARTMENT OF AGRICULTURETable of ContentsUSDA is an equal opportunity provider, employer, and lender.Banana Cocoa Yogurt PopsMakes: 4 ServingsTake a bite out of these creamy frozen yogurt pops! Banana, cocoa and yogurt are the perfect combo for afrozen treat!Ingredients1 cup low-fat vanilla yogurt1 medium banana2 teaspoon cocoa powder1 ice cube tray (or paper cups)Directions1. Mash banana with a fork.2. Mix banana and yogurt well.3. Stir in cocoa powder.4. Divide into 4 small paper cups (or 8 mini muffin cups) and place in popsicle sticks (or cut paper straws).5. Freeze.6. Enjoy as a frozen treat!Source: USDA Center for Nutrition Policy and PromotionQuick and Easy Snacks35
Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTURENutrition InformationUSDA is an equal opportunity provider, employer, and lender.MyPlate Food GroupsAmountFruits1/4 cupsCalories79Dairy1/4 cupsTotal Fat1gNutrientsSaturated FatCholesterolSodiumTotal Carbohydrate1g3 mg41 mg15 gDietary Fiber1gTotal Sugars12 gAdded Sugars includedProteinVitamin DCalciumIronPotassiumVisit ChooseMyPlate.gov4g3g0 mcg107 mg0 mg247 mgNote: only nutrients that are available will show onthis displayQuick and Easy Snacks36
ChooseMyPlateU.S. DEPARTMENT OF AGRICULTURETable of ContentsUSDA is an equal opportunity provider, employer, and lender.Strawberry Yogurt PopsMakes: 4 ServingsStrawberries and yogurt are all you need for this healthy frozen snack! They're a great after school snack or latenight dessert!Ingredients1 cup low-fat strawberry yogurt6 large strawberries1 ice cube tray (or paper cups)Directions1. Cut strawberries into small pieces.2. Mix fruit and yogurt.3. Divide into 4 small paper cups (or 8 ice cubes) and place in popsicle sticks (or cut paper straws).4. Freeze.5. Enjoy as a frozen treat!Source: USDA Center for Nutrition Policy and PromotionQuick and Easy Snacks37
Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTURENutrition InformationUSDA is an equal opportunity provider, employer, and lender.MyPlate Food GroupsAmountFruits1/4 cupsCalories71Dairy1/4 cupsTotal Fat1gNutrientsSaturated FatCholesterolSodiumTotal Carbohydrate0g2 mg36 mg14 gDietary Fiber1gTotal Sugars13 gAdded Sugars includedProtein7g3gVitamin D0 mcgCalcium97 mgIronPotassiumVisit ChooseMyPlate.gov0 mg161 mgNote: only nutrients that are available will show onthis displayQuick and Easy Snacks38
Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTUREUSDA is an equal opportunity provider, employer, and lender.Honey Milk BallsMakes: 20 servingsHoney milk balls make a great afternoon snack – packed with protein and calcium. They taste like a treat, so besure to save a few for yourself.Ingredients1/4 cup honey1/4 cup peanut butter1/2 cup dry milk, non-fat1/2 cup cereal (crushed)Directions1. Mix honey and peanut butter.2. Gradually add dry milk and mix well.3. Chill for easier handling.4. With greased hands, form into small balls.5. R
ChooseMyPlate Table of Contents U.S. DEPARTMENT OF AGRICULTURE USDA is an equal opportunity provider, employer, and lender. Quick and Easy Snacks 3 Fruit Yogurt Pops Makes: 14 servings These pops are
