Wanna know the Top Ten Nutritious Snacks and Beverages? Here are their recipes...

[mitchelsy]

---

The Top 10 Nutritious Snacks and Beverages!

Try all of them!!!

Grape and Kiwi Smoothie

Combine grapes and kiwi to create a fruit-filled, tasty, and satisfying fruit smoothie -- a perfect treat for any time of day.

RECIPE

2 (15-ounce) servings
Ingredients:

• 3/4 cup sugar-free lemonade
• 1/2 cup whole milk
• 3 kiwis, peeled and diced
• 1 1/2 cups frozen green seedless grapes

Directions:

1. Combine lemonade, milk, and kiwis in a blender. Blend on high speed until fruit is puréed and mixture is smooth.
2. Add grapes and blend on high speed again until smooth. Serve immediately.

Tips: Substitute any sugar-free fruit drink for lemonade in this recipe.
Calories: 220 Fat: 2g Carbs: 47g Protein: 5g

Quick and Easy Quesadillas

Blending melted low-fat cheeses on soft tortillas is always a hit among kids and friends.

RECIPE

4 servings
Ingredients:

• Four 6-8-inch whole wheat tortillas
• 2/3 cup low-fat, shredded Colby, Monterey Jack, or Cheddar cheese
• 1/4 cup fat-free refried beans (optional)
• Salsa (optional)

Directions:

1. If using refried beans, spread half of the 1/4 cup on one tortilla with a table knife. Place the tortilla, bean side up, in a skillet at medium heat. Sprinkle half of the cheese over the tortilla. Top with 1 plain tortilla.
2. Cook over medium heat about 3 minutes, or until cheese begins to melt. Use a pancake turner to heat the other side. Repeat with the remaining tortillas, refried beans, and cheese. Cut each quesadilla into 6 triangles. Serve with salsa, if you like.

Fruit Salad and Dip

Combine sliced strawberries, peaches, and apples with other favorite bite-sized fruits to make a salad with a delicious yogurt dip.

RECIPE

2 Servings
Ingredients:

• For salad use a selection of the following fruits:
• blueberries
• strawberries, cut into small bites
• cantaloupe chunks
• raspberries
• peach slices
• apple slices
• grapes
• orange or tangerine slices
• For dip
• 2 cups plain or vanilla yogurt
• 1/4 cup orange juice
• honey
• cinnamon

Directions:

1. Choose fruits that are in season and wash, slice or chop, and combine in a bowl.
2. For about 2 1/2 cups of dip, combine plain or vanilla yogurt with orange juice. Add honey and cinnamon to taste — usually about 2 tablespoons of honey and 1 teaspoon of cinnamon. The dip can be made ahead of time.

Fruit and Yogurt Parfait

No one will be able to resist this fruit and yogurt dessert.

RECIPE

4 servings
Ingredients:

• 4 cups various sliced fruit (strawberries, kiwi, mango, pineapple, etc.)
• 16 ounces fat-free vanilla or lemon yogurt
• 1/2 cup wheat germ

Directions:

1. In each or 4 large glass wine goblets, place a layer or fruit, yogurt, and wheat germ. Repeat the layers.
2. Chill before serving.

Tips: This is another easy make-ahead dessert. It looks very attractive served in a glass wine goblet.
Calories: 201 Fat: 2g Carbs: 39g Protein: 10g Cholesterol: 0mg Sodium: 65mg

Banana Smoothie

This basic smoothie can be adapted to suit your child's taste by adding her favorite fruits.

RECIPE

2 servings
Ingredients:

• 1 cup crushed ice
• 1/2 cup nonfat vanilla yogurt
• 1 ripe banana
• 1 teaspoon lime or lemon juice

Directions:

1. In a blender, combine crushed ice, yogurt, banana, and juice.
2. Blend until smooth.
3. Serve with a straw.

Tips: This basic smoothie can be adapted to suit your child's taste by adding her favorite fruits.

Vegetable Pita Pizza

Pile on the toppings. Kids love pizza, and you'll love that they're eating their vegetables. Top whole wheat pitas with pizza sauce, low-fat cheese, and your favorite tasty veggies, for a nutritious treat.

RECIPE

2 servings
Ingredients:

• 2 large whole wheat pita bread rounds
• Nonstick cooking spray
• 1/2 cup assorted fresh vegetables (such as small broccoli or cauliflower, red sweet pepper strips, sliced fresh mushrooms, and/or chopped carrot)
• 1/4 cup pizza sauce
• 1/4 cup (1 ounce) shredded low-fat mozzarella cheese

Directions:

1. Place pita rounds on a baking sheet. Bake in a 400ºF oven for 5 minutes.
2. Coat an unheated small nonstick skillet with nonstick cooking spray. Preheat over medium heat.
3. Add the assorted vegetables; cook and stir until crisp-tender.
4. Spread pizza sauce on pita bread rounds; sprinkle with cooked vegetables and cheese.
5. Bake in 400ºF oven for 8 to 10 minutes, or until light brown. Serve warm.

Wholesome Sunflower Treat

Your child will have fun helping you assemble this wholesome snack for breakfast, after school, or any time.

RECIPE

1 treat
Ingredients:

• 1 rice cake
• peanut butter
• 1/2 teaspoon sunflower seeds or sesame seeds
• 6 baby carrots, sliced lengthwise
• 1 celery stalk
• 1 orange slice, halved

Directions:

1. Spread the peanut butter on the rice cake.
2. Sprinkle the sunflower or sesame seeds on top of the peanut butter.
3. Arrange the carrot slices like petals around the edge of the rice cake.
4. The celery stalk is the flower stem, and the orange slices are the leaves.

Easy Frozen Yogurt Pops

Chill out with a cool snack for your kid's sweet tooth. Fill small paper cups with fruity yogurt and cover with aluminum foil. Insert a popsicle stick through the foil into the middle of the cup. Freeze and enjoy.

RECIPE

8 ounces of yogurt makes 3-4 popsicles
Ingredients:

• Low-fat yogurt in your favorite flavors (custard or blended types of yogurt work best)
• Popsicle mold OR small paper cups and wooden sticks

Directions:

1. Fill the popsicle molds with yogurt. If you don't have molds, spoon the low-fat yogurt into paper cups and cover each cup with a piece of aluminum foil, crimping the edges.
2. Pierce the center of the aluminum foil lightly with a sharp knife and insert a wooden stick in each cup.
3. Freeze the molds or cups until solid.
4. Unmold or unpeel the paper cup from the frozen yogurt and enjoy!

Hummus and Veggies

Spread this healthy Greek favorite on carrots, peppers, whole wheat pita, and cucumber slices.

RECIPE

1 1/4 cups
Ingredients:

• 1 cup cooked or canned chick peas
• Juice from 1 lemon
• 1/4 cup tahini (sesame seed paste)
• 1/2 teaspoon salt
• 1 clove garlic, minced

Directions:

1. In a blender or food processor, mix together the chick peas, lemon juice, tahini, salt, and garlic.

Tips: Serve as a dip with whole wheat pita bread or veggies for a healthy snack. To make a sandwich, spread on whole wheat bread and top with parsley, scallions, grated carrots, sprouts, chopped cucumber, tomatoes, or peppers.

Peanut Butter Power Balls

Roll together peanut butter and raisins, with a touch of milk powder and honey. Coat with graham cracker crumbs for big flavor in a little treat.

RECIPE

2 servings
Ingredients:

• 1 cup peanut butter
• 1/2 cup non-fat dry milk powder or soy protein powder
• 1/2 cup raisins or chocolate chips
• 1/4 cup honey
• Graham cracker crumbs

Directions:

1. Mix all ingredients except the graham cracker crumbs in a large bowl. Shape mixture into 1-inch balls. Roll in crumbs and refrigerate (or freeze -- balls will thaw by lunchtime).

Food Catering Services

[oNePreTTymE31]

i have tried the grape and kiwi smoothie earlier.. yeah. lami kau hehehee. i hope i did it right. lami man.

[chameleon]

thanks for this! will try these soon!

[mich_pink03]

nice one..

[doydi]

lami kaayo tan-awon ang vegetable pizza... i wanna taste it

[micaijo]

Fruit and Yogurt Parfait ug Furit Salad and Dip. Such a fanatic of fruit salads. I'll try to make one of them. Looks so yummy.

[2kELEVEN]

yum yum! lami lagi ni thanks ts..ahp..

wanna try Fruit and Yogurt Parfait... winx

[yellowfuzz]

wow..lami and sosyal au ug nawong..