Whole Wheat Yogurt Rolls

Whole Wheat Yogurt Rolls

Prep time: 10 minutes 
Cook time: 15 minutes 
Makes: 10 Rolls 

Ingredients 

  • 1 ½ cups whole-wheat flour 
  • 1 ¾ teaspoons baking soda 
  • 1 teaspoon salt 
  • 1 ¼ cups low-fat plain yogurt 

Directions 

  1. Wash hands with soap and water. 
  2. Preheat oven to 450 degrees F. 
  3. Stir flour, baking soda, and salt together in a large bowl. Add yogurt to the center and stir until a dough forms. 
  4. Divide dough into 10 equal sized balls. Dust hands with flour and roll each ball lightly until surface is smoothed. 
  5. Place on baking sheet and flatten each ball to ½ inch thick. 
  6. Bake for 10 to 15 minutes, until light golden brown. Serve warm with a soup or salad. 

Photo and Recipe Source: https://foodhero.org/recipes/whole-wheat-yogurt-rolls  

Buttermilk Scones

Buttermilk Scones

Prep Time: 20 minutes 

Cook Time: 20 minutes 

Ingredients 

  • 1 cup whole-wheat flour 
  • ¾ cup all-purpose flour 
  • ⅓ cup sugar 
  • 1 teaspoon baking powder 
  • ½ teaspoon baking soda 
  • ¼ teaspoon salt 
  • 1 cup raisins 
  • ¼ cup butter, melted 
  • ⅔ cup buttermilk 

Directions 

  1. Wash hands with soap and water. 
  2. Preheat oven to 400 degrees F. 
  3. Combine the flours, sugar, baking powder, baking soda and salt in a medium bowl. Mix well. 
  4. Add raisins and mix lightly. 
  5. In a small bowl, combine melted butter and buttermilk. Add liquid ingredients to flour mixture; mix gently. 
  6. Spoon dough into 9 equal mounds on a greased baking sheet. 
  7. Bake until well browned, 18-20 minutes. 
  8. Serve hot or at room temperature. Best eaten the same day you bake them. 
  9. Refrigerate leftovers within 2 hours. 

Recipe Notes 

  • Substitute vegetable oil for the butter to reduce saturated fat. 
  • Try other dried fruit. 
  • Sprinkle with cinnamon before baking. 
  • Try mixing in 1 1/2 teaspoons grated lemon or orange zest (grate the outer colored part of the peel). 
  • No buttermilk? Place 1 Tablespoon of lemon juice or vinegar in measuring cup and fill to the 1 cup line with milk. Stir and let set to thicken slightly. 
  • Whole-wheat flour can be replaced with all-purpose flour. 

Recipe Photo and Source: https://foodhero.org/recipes/buttermilk-scones  

Stuffed Brussels Sprouts Bites

Stuffed Brussels Sprouts Bites

Prep Time: 20 minutes 

Ingredients: 

  • 12 Large Brussels sprouts 
  • 1 tbsp olive oil 
  • 3 slices lean turkey bacon(diced) 
  • 1 clove garlic(minced) 
  • 3 oz soft goat cheese 
  • 2 tbsp skim milk 
  • ½ tsp salt(optional) 
  • ¼ tsp black pepper 
  • Parmesan cheese(grated) 

Directions: 

  1. Preheat oven to 400 degrees F. 
  1. Trim the ends of the Brussels sprouts and cut them in half, lengthwise. Bring a large pot of water to a boil and blanch the sprouts for 2 minutes, drain and set aside. 
  1. Using a melon baller or Tsp. measure, core the sprouts, set aside the shells and roughly chop the scooped cores. 
  1. Add olive oil to a medium sauté pan over medium heat. Add bacon and sauté until almost crisp. Add the chopped sprouts and garlic and sauté for a 3-4 more minutes until the sprouts have softened. 
  1. In a bowl, mix together the goat cheese, milk, salt (optional), black pepper and parmesan cheese. Add the sautéed bacon and sprouts and mix thoroughly. 
  1. Divide the filling mixture evenly among each sprout core (about a rounded Tsp.). Lay sprouts on a baking sheet and bake for 20 minutes or until the filled sprouts are a golden brown. Serve warm. 

Recipe Source: https://www.diabetesfoodhub.org/recipes/stuffed-brussels-sprouts-bites-%E2%80%93-foodie-recipe.html  

Photo Credit: Peter Papoulakos 

Pumpkin Breakfast Cookies

Pumpkin Breakfast Cookies

Prep Time: 20 minutes

Cook Time: 10 minutes

Ingredients

  • 1 ¾ cups cooked, pureed pumpkin (15 ounce can)
  • 1 cup packed brown sugar
  • eggs
  • ½ cup vegetable oil
  • 1 ½ cups flour
  • 1 ¼ cups whole-wheat flour
  • 1 Tablespoon baking powder
  • 2 teaspoons cinnamon
  • 1 teaspoon nutmeg
  • ½ teaspoon salt
  • ¼ teaspoon ground ginger
  • 1 cup raisins
  • 1 cup chopped nuts (any type)

Directions

  1. Wash hands with soap and water.
  2. Preheat oven to 400 degrees F.
  3. In a large bowl, stir together pumpkin, brown sugar, eggs and oil. Mix well until smooth.
  4. In another bowl, stir together the flours, baking powder, cinnamon, nutmeg, ginger and salt. Add to the pumpkin mixture and mix well.
  5. Stir in raisins and nuts.
  6. Drop the dough by a tablespoon on to a greased baking sheet, 1 inch apart.
  7. Gently flatten each cookie with the back of a spoon.
  8. Bake 10 to 12 minutes until tops are dry and begin to brown.

Notes

  • No raisins? Use any type of dried fruit.

Photo and Recipe Source: https://www.foodhero.org/recipes/pumpkin-breakfast-cookies

Fresh Corn Salad with Tomatoes and Basil

Fresh Corn Salad with Tomatoes and Basil

Prep Time: 10 minutes

Cook Time: 10 minutes

Ingredients:

  • 4 small ears of corn (silks and husks removed)
  • ¾ cup of grape tomatoes (halved)
  • 2 tbsp fresh basil leaves (chopped)
  • ½ tsp salt
  • 2 tbsp extra virgin olive oil
  • 1 tbsp cider vinegar

Directions:

  1. Bring water to a boil in a large saucepan over high heat. Add the corn, reduce heat to medium, and cook, covered, 8 minutes, or until tender-crisp when pierced with a fork. Drain in colander and run under cold water to cool quickly.
  2. Meanwhile, combine remaining ingredients in a medium bowl. Cut the corn off the cobb and add to the tomato mixture. Toss gently until well blended.

Source: The Diabetes Carb Control Cookbook. https://www.diabetesfoodhub.org/recipes/fresh-corn-salad-with-tomatoes-and-basil.html

Recipe Credit: Nancy Hughes.

Photo Credit: Kelly Campbell.

Do-It-Yourself Trail Mix

Do-It-Yourself Trail Mix

Prep Time: 5 minutes

Ingredients

  • 1 cup square-type whole grain cereal
  • 1 cup o-type whole grain cereal
  • 1 cup puff-type whole grain cereal
  • 1 cup dried fruit of your choice
  • 1 cup small pretzels
  • ½ cup small nuts*

Directions

  1. Wash hands with soap and water.
  2. Set out a bowl of each ingredient with a serving spoon.
  3. Let guests add a spoon of each ingredient to a plastic bag or other container. Shake to mix. Enjoy!

Notes

  • Peanuts and other small foods that are round are easy for your preschooler to choke on when swallowing them. Have your child eat at the table, or at least while sitting down.
  • Always watch your child while he or she eats.
  • Try adding popcorn, plain or seasoned, as another whole grain ingredient.

Photo and recipe source: https://www.foodhero.org/recipes/do-it-yourself-trail-mix