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Chocolate Dipped Bananas

Don’t stop at bananas – Try dipping strawberries, oranges, blueberries, or anything else you’re in the mood for. No popsicle sticks? No worries. Just be prepared to get messy!

Makes: 2 Servings

Ingredients
1 banana, peeled and cut in half
2 popsicle sticks
1/4 cup bittersweet or dark chocolate chips

Optional toppings: chopped nuts, coconut, granola

Instructions

  1. Place a popsicle stick in each banana half (if using).
  2. Line a cookie sheet with waxed or parchment paper.
  3. Place the bananas on the tray and chill in freezer for at least 10 minutes.
  4. Heat chocolate in the microwave in a microwave-safe bowl for 30 seconds at a time until melted. Stop every 30 seconds to stir.
  5. Dip the bananas in the chocolate. Use a spoon to drizzle the chocolate over, if it’s easier for you. Sprinkle on nuts or other toppings as desired.
  6. Chill in the refrigerator or freezer until ready to serve.

Banana Bread

The key to good banana bread is to use well-ripened bananas that are covered with brown speckles. Try using half whole wheat flour to add some fiber to make this recipe more heart healthy.

Makes: 12 Servings

Ingredients
3 large bananas, well-ripened
1 egg
2 Tbs vegetable oil
1/3 cup milk, low-fat
1/3 cup sugar
1 tsp salt
1 tsp baking soda
1/2 tsp baking powder
1 1/2 cup flour

 

Instructions

  1. Preheat the oven to 350°F.
  2. Peel the bananas. Put them in a mixing bowl. Mash the bananas with a fork.
  3. Add the egg, oil, milk, sugar, salt, baking soda, and baking powder. Mix well with the fork.
  4. Slowly stir the flour into the banana mixture. Stir for 20 seconds until the flour is moistened.
  5. Lightly grease the bread pan with a little oil -OR- cooking spray -OR- line it with wax paper.
  6. Pour the batter into the bread pan.
  7. Bake for 45 minutes until a toothpick inserted near the middle comes out clean.
  8. Let the bread cool for 5 minutes before removing it from the pan.

*Nutrition information includes skim milk.

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

Fruit Dip

We think fruit is delicious enough on its own, but this simple dip can make fruit taste even better. This dip is also perfect for getting kids to eat more fruit, especially if they’re picky!

Makes: 4 Servings

Ingredients
8 oz yogurt, low-fat vanilla
2 Tbs orange juice, 100% juice, frozen concentrate, thawed
1 Tbs lime juice

 

Instructions

  1. In a small bowl, combine yogurt, orange juice concentrate, and lime juice. Mix well.
  2. Serve with your favorite fruit (sliced apples, pears, peaches, grapes, etc.) for dipping.

Source: California Department of Health Services
Photo Source: eatfresh.org

 

Butternut Harvest Chili

The great thing about this recipe is you can use all canned or frozen ingredients if you’d like, which means this is a perfect meal when shopping on a budget. You can also add in extras, like kale, peppers, or even chicken.

Makes: 6 Servings

Ingredients
2 cups butternut squash, peeled, seeded, diced
2/3 cup onions, diced
1/3 cup carrots, shredded or chopped
1/2 Tbs olive or vegetable oil
1 can (15 oz) diced tomatoes, no added sodium
2 Tbs tomato paste, no added sodium
1 can black beans, drained and rinsed
1 Tbs chili powder

Optional: 1/4 cup apple juice

Instructions

  1. Heat oil in large pot over medium heat. Add onions and cook until translucent, about 5 minutes.
  2. Add in butternut squash and cook for 10-15 minutes (or 2-3 min if using frozen).
  3. Add remaining ingredients. Bring to a boil. Reduce heat and simmer, covered, until vegetables are tender (about 45 minutes for fresh, 25 min for frozen), stirring occasionally.

Source: Royal Redeemer (Recipes for Healthy Kids Challenge)