SCROLL TO FIND the STAR RECIPIES referred to in your CAPTAIN'S LOGS!
BIG DIPPER RECIPES:
Snack Kebobs: Put low-fat cubes of cheese and grapes on pretzel sticks.
Sandwich Cookies: Make your favorite sandwich on whole grain bread and cut out shapes using cookie cutters.
The Roll-up: Spread mustard on a flour tortilla. Top with a slice of turkey, low-fat cheese, lettuce and tomato. Roll it up.
For more snacking tips, visit: www.teamnutrition.usda.gov
Get Your Plate in Shape: Make Half your Plate Fruit and Vegetables.
Bird’s Nest Salad
1/2 cup grated carrots
6 grapes (*For children under 2, cut grapes in half)
1 tsp. low-fat ranch salad dressing
1. Place grated carrots in a bowl and add teaspoon of salad dressing. Stir until combined.
2. Put carrots on plate and make a hollow in the center with the back of a spoon to create a nest.
3. Place grapes in the nest for eggs.
For more nutrition tips, visit choosemyplate.gov
Get Your Plate in Shape: Make Half your Grains Whole.
Three Bears’ Porridge (serves 2)
1 cup cooked oatmeal
cup diced apple
1/4 cup chopped walnuts or almonds
1/4 cup raisins or other dried fruit
2 Tablespoons molasses
Sprinkle of cinnamon
1. Mix all ingredients and heat in microwave for about 30 seconds.
2. Serve with low-fat milk.
For an excellent nutrition website, visit eatright.org
Power up with Breakfast!
No time to eat breakfast? Try this 2 minute solution. Spread a whole grain flour tortilla with peanut butter and layer with sliced bananas. Roll it up and pour an ice cold glass of low-fat milk and you’re ready to roll.
For more tips on eating a healthy breakfast, go to wecan.org
Breakfast Pizza: Fill whole wheat pita bread with part-skim mozzarella cheese, tomato sauce and some leftover veggies. Heat in microwave. That was easy!
Need more healthy nutrition ideas? Go to fns.usda.gov/eatsmartplayhardhealthylifestyle/
Banana Pops. Dip a peeled banana in yogurt, roll in crushed cereal and freeze.
Dip graham crackers in applesauce.
Dip mini toaster waffles in cinnamon applesauce.
Dip a granola bar in yogurt.
Dip pretzels in mustard.
Best Bones Forever
Strawberry Banana Smoothie
1 cup frozen, unsweetened strawberries*
1 ripe banana
2 cups low-fat vanilla yogurt
Place all ingredients in a blender and blend until smooth and creamy. Makes about 2 servings.
* You can substitute any frozen fruit for strawberries.
To learn more about building healthy bones, go to bestbonesforever.gov
"Batology" is the taxonomic study of blackberries - there are over 1,000 known species!
Blueberries are related to azaleas, camellias, heathers and rhododendrons.
Florida oranges may be greener than California oranges because the night temperatures in Florida are warmer, which causes more chlorophyll to migrate into the peel. They are still ripe and sweet though.
Check out more fun fruit facts at Fact Monster
UR What U Eat. Look for the GO, SLOW and WHOA foods!
Here’s a great GO Breakfast Idea
1 cup low-fat yogurt
1/2 cup granola
1/4 cup chopped nuts
Blueberries, raspberries or sliced strawberries. In a tall glass, alternate layers of yogurt, granola, nuts and berries.
Find more information on GO, SLOW and WHOA foods.