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Breakfast Parfait

24 ounces of your favorite flavor of low-fat yogurt

12 ounces of your choice of fresh fruit (strawberries, bananas, blueberries, raspberries, peaches, etc.)

1 cup low-fat granola

In glass, Layer 2-3 Tablespoons yogurt, 1 Tablespoon granola, 2-3 Tablespoons fruit.

Repeat 2-3 times.

Number of Servings: 4

Nutrition per Serving: Calories:160   Fat: 1.5 grams   Carbohydrate: 34 grams  Protein: 4 grams

Recipe from the upcoming Junior League of Tyler’s Children’s Cookbook.  Available Fall 2006.

Lunch

(Alternatives to bread sandwiches)

Turkey Rolls

2 flour tortillas

2 teaspoons mayonnaise

2 slices thinly sliced deli turkey

½ cup shredded lettuce

2 tablespoons shredded cheese, any type

Lay out tortillas.  Spread with mayonnaise.  Layer turkey slice, lettuce, and cheese onto tortillas.  Roll up and wrap.

Number of Servings: 2

Nutrition per Serving: Calories: 218  Fat: 9 grams  Protein: 14 grams  Carbohydrate:  20 grams

Recipe from Brown Bag Success: Making Healthy Lunches Your Kids Won’t Trade  Sandra K. Nissenberg, MS, RD and Barbara N. Pearl, MS, RD

Tips to making this recipe even healthier, choose whole wheat tortillas, light mayonnaise, and low-fat cheese

Graham Cracker Peanut Butter and Banana Sandwich

4 graham crackers

2 tablespoons peanut butter

½ teaspoon cinnamon

1 small banana

Break graham crackers in half to make 2 squares.  Spread each graham cracker with peanut butter.  Sprinkle each with cinnamon.  Arrange banana slices on peanut butter and cinnamon.  Make sandwich with 2 graham cracker squares or eat open faced.

Number of Servings: 2

Nutrition per Serving: Calories: 207 Fat: 10 grams Protein: 5 grams Carbohydrate: 28 grams

Recipe from Brown Bag Success: Making Healthy Lunches Your Kids Won’t Trade  Sandra K. Nissenberg, MS, RD and Barbara N. Pearl, MS, RD

 Snacks

Nacho Nacho Man

1 (8 ounce) bag tortilla chips

1 cup refried beans

½ cup shredded cheddar cheese

¼ cup salsa

½ cup sour cream, optional

½ cup guacamole, optional

Heat oven to 250 degrees.  Spread the tortillas chips on a cookie sheet.  Spread the beans on the chips.  Sprinkle with cheese and salsa.  Bake for 8-10 minutes.  Just before serving, add some sour cream and guacamole, if you want.

Number of Servings: 8

Nutrition per Serving: Calories: 190  Fat:  7 grams  Carbohydrate: 27 grams  Protein:  6 grams

Recipe from I Made It Myself Sandra Nissenberg, RD and Heather Nissenberg

Mini-Garden Pizzas

Vegetable cooking spray

1/3 cup coarsely shredded carrot

2 tablespoons chopped onion

½ cup chopped spinach

1 teaspoon dried Italian seasoning

1 (8 ounce) can no-salt-added tomato sauce

4 English muffins, split and toasted

2 tablespoons finely chopped green bell pepper

1 cup (4 ounces) shredded part-skim mozzarella cheese

Coat a small nonstick skillet with cooking spray; place oven medium heat until hot.  Add carrot and onion; sauté 3 minutes.  Add spinach; sauté 1 minute.  Stir in Italian seasoning and tomato sauce; simmer over medium-low heat 8 minutes or until thickened.

Place muffin halves on a baking sheet.  Spread 1 ½ tablespoons sauce over each, and top with bell pepper and cheese.  Bake at 400 degrees for 8 minutes or until cheese melts.

Number of Servings: 4

Nutrition per Serving: Calories: 276  Fat: 6 grams  Carbohydrate: 42 grams  Protein: 13 grams

Recipe from Junior Leagues’ Kids in the Kitchen Project Materials, 2006