For the Home Kitchen

Cucumber Yogurt Dip

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Cucumber Yogurt Dip

Serving Size: Makes 6 servings

Ingredients

2 large cucumbers, washed
1/2 cup nonfat sour cream
1 tablespoon lemon juice
1 tablespoon fresh dill
1 garlic clove, chopped
1 cup cherry tomatoes, washed
1 cup broccoli florets, washed before cutting
1 cup baby carrots, washed

Directions

  1. Peel, seed and grate one cucumber. Slice the second cucumber and set aside.
  2. Mix grated cucumber, yogurt, sour cream, lemon juice, dill and garlic in a serving bowl. Chill for 1 hour.
  3. Arrange tomatoes, sliced cucumber, broccoli and carrots on a colorful platter
  4. Serve vegetables with dip. Refrigerate leftovers.

Notes

Nutrition Analysis Per Serving: 100 calories, 1.5 grams total fat, 1 gram saturated fat, 120 milligrams sodium and 6 grams protein.

Sources: SNAP-Ed Connection and www.chooosemyplate.gov.

https://www.kidchenexpedition.com/cucumber-yogurt-dip-2/

Crunchy Vegetable Wraps

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Crunchy Vegetable Wraps

Serving Size: Makes 6 servings

Ingredients

1/2 teaspoon ranch salad dressing and seasoning mix
2 tablespoons fat-free cream cheese
1/4 cup carrots, washed, chopped and grated
1/4 cup zucchini, washed and cut into small strips
1/4 cup yellow summer squash, washed and cut into small strips
1/2 tomato, washed and diced
2 tablespoons green bell pepper, washed before cutting
2 tablespoons finely chopped chives, washed before cutting
2 spinach or whole-wheat tortillas

Directions

  1. In a small bowl, stir ranch seasoning into cream cheese, then chill.
  2. Prepare vegetables. Steam broccoli in microwave for 1 minute with 1 tablespoon water.
  3. Spread cream cheese onto tortillas, staying 1 inch from edge. Sprinkle vegetables over cream cheese on tortillas. Roll up tightly.

Notes

Nutrition Analysis Per Serving: 130 calories, 2.5 grams total fat, 1 gram saturated fat, 5 grams protein, 3 grams carbohydrates, 2 grams dietary fiber, 220 milligrams sodium, 17 percent of calories from fat and 7 percent of calories from saturated fat.

Sources: Connecticut Food Policy Council for www.fruitsandveggiesmorematters.org.

https://www.kidchenexpedition.com/crunchy-vegetable-wraps-2/

Cantaloupe Cooler

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Cantaloupe Cooler

Serving Size: Makes 6 servings

Ingredients

1 ripe cantaloupe, washed before cutting into cubes
2 1/2 cups (20 ounces) 100 percent orange juice
2 tablespoons sugar
Crushed ice

Directions

  1. Cut melon in half. Scoop out seeds, remove rind and discard. Cut melon into 1-inch cubes.
  2. In blender or food processor, blend melon cubes with ½ cup orange juice until smooth.
  3. Pour puree into pitcher and stir with the remaining orange juice and sugar. Stir until sugar is dissolved.
  4. Pour into glasses filled with crushed ice.

Notes

Nutrition Analysis Per Serving: 70 calories, no total fat, no saturated fat, 1 gram protein, 17 grams carbohydrates, no cholesterol, 1 gram dietary fiber and 20 milligrams sodium.

Sources: California Department of Public Health and www.fruitsandveggiesmorematters.org.

https://www.kidchenexpedition.com/cantaloupe-cooler-2/

Roasted Radishes and Root Vegetables

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Roasted radishes and root vegetables

Serving Size: Makes 4 servings

Ingredients

3 medium-size sweet potatoes, washed, peeled and cut into 2-inch pieces
4 medium-size parsnips, washed, peeled and cut into 2-inch chunks
2 medium red onions, peeled and quartered
12 ounces radishes, washed well and cut off tops and bottoms
1 whole head garlic, cut in half lengthwise
2 1/2 tablespoons olive oil
1/4 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon fresh or 1 teaspoon dried thyme
Thyme sprigs, for garnish (optional)

Directions

  1. Preheat oven to 450 degrees.
  2. In a large bowl, put potatoes, parsnips, onions, radishes and garlic. Toss with olive oil, salt and pepper.
  3. Arrange vegetables in a single layer of 15 1/2 x10 1/2-inch roasting pan. Bake until vegetables are tender and golden, stirring occasionally, about 45 minutes.
  4. Arrange cooked vegetables on a serving platter and sprinkle with thyme and garnish with thyme sprigs, if desired.

Notes

Nutrition Analysis Per Serving: 260 calories, no fat, 2 grams saturated fat, no trans fat, no cholesterol, 240 milligrams sodium, 43 grams total carbohydrates, 9 grams dietary fiber, 11 grams sugars and 4 grams protein.

Sources: Radish Council for the Centers for Disease Control and Prevention, and Fruits and Veggies More Matters.

https://www.kidchenexpedition.com/roasted-radishes-and-root-vegetables-2/

Salad Pizza

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Salad Pizza

Serving Size: Makes 4 servings

Ingredients

2 cups arugula or other leafy greens, rinsed, drained and finely chopped
1 large tomato, washed, seeded and chopped
1 small red onion, finely diced
1 small red bell pepper, washed and cut into thin strips
1 small yellow bell pepper, washed and cut into thin strips
2 teaspoons extra-virgin olive oil
2 teaspoons red wine vinegar
Whole-wheat pizza dough or prebaked 12-inch whole-wheat pizza shell
Dash of garlic powder (optional)
Dash of oregano (optional)
3/4 cup prepared low-sodium pizza sauce
1/4 cup grated reduced-fat Parmesan cheese

Directions

  1. Preheat oven to 425 degrees.
  2. Place the greens in a mixing bowl. Add the tomato, onion and peppers.
  3. In a small bowl, mix the oil and vinegar. Add dressing to the salad and toss with a fork. Set aside.
  4. If using fresh dough, roll it out and let it rise according to the package directions. For added flavor, sprinkle the dough with optional garlic powder and oregano before baking.
  5. Top the dough or premade pizza with pizza sauce, leaving 1/2-inch border free of sauce.
  6. Bake dough for 8 minutes or until crust is crisp. If you choose a premade shell, bake it according to package directions.
  7. Remove crust from oven and while still hot, cover it with salad greens. LIghtly sprinkle top with grated Parmesan cheese.
  8. Cut the pizza into individual servings and serve immediately.

Notes

Nutrition Analysis Per Serving: 142 calories, 5.5 grams total fat, 1.6 grams saturated fat, 6 grams protein, 18 grams carbohydrates, 6 milligrams cholesterol, 3 grams dietary fiber, 254 milligrams sodium, 34 percent of calories from fat and 10 percent of calories from saturated fat.

Sources: American Institute for Cancer Research for www.fruitsandveggiesmorematters.org.

https://www.kidchenexpedition.com/salad-pizza-2/