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Spiced Pears

Fruit for dessert doesn’t have to be boring! Try adding some granola, nuts or heart healthy cereal for a bit of crunch and some added fiber.

You can make these delicious pears using just cinnamon if you don’t have the other spices. They will still taste great.

Makes: 4 Servings

Ingredients
1 can (15 oz)pears, undrained (canned in their own juice, not syrup)
4 slices fresh ginger, peeled
1/4 tsp nutmeg (or pumpkin pie spice)*
1/4 tsp cinnamon
2 cups low-fat vanilla ice cream or frozen yogurt

 

Instructions

  1. Drain liquid from pears into saucepan and add cinnamon. If using nutmeg and ginger, add those spices too.
  2. Bring to boil; reduce heat and cook for 5 minutes.
  3. Add pears and remove from heat. Chill in refrigerator. If ginger was used, remove it before serving.
  4. Spoon pears and liquid over ice cream.

*This spice is optional

 

 

Baked Apples with Cranberries and Cinnamon

The perfect healthier dessert when you want something sweet that’s very easy to make. Just mix, microwave, and enjoy!

Makes: 4 servings

Ingredients
4 large apples, cores removed
2 tsp margarine or butter
4 tsp brown sugar
4 Tbs dried cranberries
2 tsp cinnamon

Optional: chopped walnuts

Instructions

  1. Cut a thin slice off bottom of each apple to form a flat surface. Place apples in a microwave safe baking dish.
  2. Mix brown sugar, dried cranberries, and cinnamon in a small dish. Spoon mixture into center of apples.
  3. Melt the margarine and pour ½ tsp into each apple core over the cranberry mixture. Sprinkle with cinnamon.
  4. Cover with wax paper and microwave on high power 2-3 minutes, or until apples are soft.

Source: Adapted from Oregon State University- Foodhero.org
Photo Source: foodhero.org

Frozen Peach Pops

Quickly throw these simple ingredients together for a sweet, healthy treat on warm days! Looking for more simple frozen desserts? Try these frozen yogurt cups or these pineapple orange popsicles!

Makes: 6 servings

Ingredients
2 peaches, chopped into small pieces
2/3 cup yogurt, low-fat vanilla
2 cups orange juice
6 paper or plastic cups
6 spoons or popsicle sticks

 

Instructions

  1. Spoon the peaches into each of the 6 paper cups.
  2. Place the yogurt in a medium mixing bowl.
  3. Slowly pour and stir the orange juice into the yogurt. Mix well.
  4. Pour some of the juice and yogurt mix into each cup to cover the peaches.
  5. Place a spoon in the center of each cup.
  6. Cut 6 squares of aluminum foil big enough to cover the tops of cups. Stab each spoon handle through each piece of foil. The foil will hold the spoon in the center of the cup.
  7. Place cups in the freezer for at least 4 hours.
  8. Just before serving, peel the paper cups away from the pops to eat.

Source: Pennsylvania Nutrition Education Program, Pennsylvania Nutrition Education Network Website Recipes

Pineapple Orange Popsicles

The combination of pineapple and orange makes for a super simple, tropical treat. Kids and adults will find these flavorful pops to be a delicious dessert on a hot day. Try these frozen peach pops too!

Makes: 12 servings

Ingredients
20 oz crushed pineapple, canned in pineapple juice, not syrup
1½ cups orange juice, 100% juice, no sugar added
2 tablespoons water
12 paper cups, 3oz each
wooden popsicle sticks (6, cut in half)

 

Instructions

  1. Mix the pineapple, orange juice and water in a bowl.
  2. Fill the paper cups with the mixture up until about 1 cm from the top.
  3. Place the filled cups onto a tray or plate, add the popsicle sticks and freeze for about 4 hours (or until frozen through).
  4. Remove from the freezer, peel off the paper cups. Enjoy!

Apple Cinnamon Pockets

These Apple Cinnamon pockets are a great way to add fruit to dessert. They’re also good as an after-school snack for the kids! You don’t have to use just apples. Feel free to use any fruit that’s in season that you might find at your local farmers market or at the grocery store.

Makes: 4 servings

Ingredients
1 Tbs sugar
1 tsp cinnamon
2 apples, medium, chopped
2 tortillas, whole wheat, 6 inches
cooking spray (or 1 tsp canola oil)

Optional: 1/2 cup vanilla yogurt

Instructions

  1. Mix sugar and cinnamon in small bowl.
  2. Lightly coat one side of each tortilla with cooking spray (or canola oil). Sprinkle with a spoonful of cinnamon sugar.
  3. Spray a small pan with cooking spray, and place over medium heat on the stove.
  4. Add one tortilla (oil side down) to the pan, with 1/2 apples on one side, and fold over. Cook about 1 minute or until lightly browned. Flip and cook second side.
  5. Remove from pan and cut in half.
  6. Repeat with remaining tortilla and apples, and serve with yogurt if you’d like.

*Nutrition information does not include cooking oils or yogurt

Baked Apple Chips

You can make these “chips” with most fruits and even some vegetables! Try bananas, pears, sweet potatoes and beets! We also have recipes for kale chips and homemade baked tortilla chips!

Makes: 2 servings

Ingredients
2 large apples, cut into slices
1 1/2 tsp cinnamon

 

Instructions

  1. Preheat oven to 200 °F.
  2. Place apple slices on baking sheet and sprinkle cinnamon evenly on apple slices.
  3. Bake for 1 hour, then flip apple slices and bake on other side for about another hour.
  4. Remove from oven and allow them to cool.

Fruit Pizza

This is a perfect recipe for young children to make! As long as an adult does the cutting, children can customize their pizza however they’d like. This is also a great after school snack!

Makes: 2 Servings

Ingredients
2 rice cakes
2 Tbs yogurt or cream cheese
4 strawberries, sliced
8 grapes, sliced
Any other fruit you like!

 

Instructions

  1. Spread 2 Tbs cream cheese on each rice cake.
  2. Arrange sliced strawberries, grapes, or any fruit of your choice on top of the cream cheese.

*Nutrition information includes plain Greek yogurt in analysis.

Roasted Chickpeas

This recipe is so simple, it really just requires 1 can of chickpeas and any spices you have in your pantry, or a mixture of a few spices. Roasted chickpeas are a healthier alternative to chips because they have fiber and protein!

Makes:4 servings

Ingredients
1 can (15 oz)chickpeas, rinsed, drained, and patted dry
½ tsp salt
2 Tbs oil

Optional: spices such as chili powder, garlic powder, cumin, pepper

Instructions

  1. Preheat oven to 375°F.
  2. Mix chickpeas with salt and any other seasoning. Add olive oil and stir to ensure chickpeas are coated.
  3. Bake for 15-20 minutes until crispy.

Kale Chips

Fruit and vegetable chips are super easy to make, and are healthier than potato chips. Kale and Apple chips are perfect when you have leftover produce!

Makes: 6 Servings

Ingredients
1 bunch kale
1 1/2 Tbs olive oil
Spices of your choice. Try All Purpose Seasoning, Italian Seasoning or any of our other Sodium Free Spice Blends

 

Instructions

  1. Preheat the oven at 300°F.
  2. Optional: Line a cookie sheet with parchment paper.
  3. Wash and dry kale. Remove the leaves from the thick stems and tear into bite-size pieces.
  4. In a large bowl, massage kale with olive oil.
  5. Spread kale on cookie sheet and sprinkle with seasonings of choice.
  6. Bake 10 minutes then rotate pan and bake for another 10 minutes or until kale is crispy and edges are brown but not burned.

Source: Del Norte DHHS. University of Kentucky EFNEP.

No-Bake Energy Balls

We LOVE snacks at SNAP4CT, this one is certainly a favorite because it is super easy to make and eat. Especially when you’re in a rush! This snack is perfect for after school and is a good replacement for a packaged granola bar!

Makes: 15 servings

Ingredients
1 cup oats
1/3 cup honey
1/2 cup peanut butter (or other nut butter*)
1/3 cup dry milk, non fat
1/3 cup chocolate chips

 

Instructions

  1. Mix honey, peanut butter and dried milk together.
  2. Gradually add oats.
  3. Once mixed, add chocolate chips and mix by hand.
  4. Form into small balls.
  5. Chill until firm.

Note: Honey should not be given to children less than one year of age.
*Sunflower butter works great if peanut allergies are a concern.