by Guest | Jul 13, 2022 | Lunch & Snack Recipes, Recipes
Prep Time: 5 minutes
Ingredients
- 1 can (15 ounces) garbanzo beans, drained and rinsed
- 2 Tablespoons lemon juice (fresh or bottled)
- 1 ½ Tablespoons vegetable oil
- 2 Tablespoons water
- 1 clove garlic or 1/4 teaspoon garlic powder
- 1 Tablespoon tahini (sesame seed paste)
Directions
- Wash hands with soap and water.
- Place all ingredients in a blender.
- Blend until desired consistency (more time for smooth dip, less for a chunky dip).
- If hummus seems too thick, add 2 teaspoons water.
- Refrigerate leftovers within 2 hours.
OR
- Spread garbanzo beans on a large plate. Mash well with a fork until they are as smooth as you like.
- Mix with other ingredients in a small bowl.
- If hummus seems too thick, add 2 teaspoons of water.
- Refrigerate leftovers within 2 hours.
Notes
- Change the flavor by adding chili powder, chopped cilantro or parsley, or hot sauce.
- No tahini? Try Hummus (no tahini) recipe.
- Freeze extra lemon juice to use later.
- Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
Photo and Recipe Source: https://foodhero.org/hummus-with-tahini
by Guest | May 25, 2022 | Lunch & Snack Recipes, Recipes
Prep Time: 10 minutes
Ingredients
- 1 banana, cut in half crosswise and again lengthwise
- 1 cup Greek yogurt (plain or flavored)
- 1 cup whole-grain fortified cereal (check the Nutrition Facts label)
- 1 teaspoon honey (optional)
- 1/4 cup sliced strawberries (fresh or frozen)
- 1/4 cup canned pineapple pieces (fresh or canned in 100% juice and drained)
Directions
- Wash hands with soap and water.
- Place 2 pieces of banana next to each other in each of the 2 cereal bowls.
- Over the banana in each cereal bowl, spoon half the yogurt and sprinkle half the cereal. Drizzle with honey, if desired.
- Top with fruit and serve.
- Refrigerate leftovers within 2 hours.
Notes
- Try any fruit, such as blueberries and sliced peaches.
- Look at a cereal’s Nutrition Facts label to see if it is fortified with added nutrients such as B12.
- Use any type of yogurt. Look at the Nutrition Facts label for nutrients of concern such as protein, calcium, saturated fat and added sugars.
Photo & Recipe Source: https://www.foodhero.org/recipes/high-protein-banana-split
by Guest | Mar 30, 2022 | Lunch & Snack Recipes, Recipes
Prep Time: 5 minutes
Cook Time: 1 hour
Ingredients
Optional
- acidic fruit juice (lemon, lime, orange, pineapple) to reduce browning
- cinnamon or other flavorings
Directions
- Wash hands with soap and water.
- Slice bananas into 1/8 to 1/4-inch slices.
- OPTIONAL: Dip banana slices into fruit juice to reduce browning. Sprinkle with cinnamon or other flavorings if desired.
- Dry until pieces bend like thick leather and no longer feel sticky.
- Oven Instructions: Set oven to lowest temperature possible (175 to 200 degrees F). Use convection bake if available. Arrange banana slices in a single layer on a wire rack or baking sheet. A wire rack will help the banana dry faster. A baking sheet takes longer and pieces need to be turned part way through drying. Drying takes 1 to 3 hours.
- Dehydrator Instructions: Arrange banana slices in a single layer on dehydrator racks. Set dehydrator to 135 degrees F. Drying takes 6 to 12 hours.
- Cool. Store in an airtight container or bag.
Photo & Recipe Source: https://www.foodhero.org/recipes/dried-bananas
by Guest | Feb 9, 2022 | Lunch & Snack Recipes, Recipes
Prep Time: 15 minutes
Cook Time: 5 minutes
Ingredients
- ½ cup honey (see Notes)
- 1 cup peanut butter
- 2 cups rice cereal
- 2 cups quick oats
- 1 cup raisins or other dried fruit
Directions
- Wash hands with soap and water.
- In a saucepan, bring honey to a boil.
- Reduce heat to low and stir in peanut butter.
- Add cereal, oats and raisins; mix well. Remove from heat
- Lightly grease an 8×8-inch baking pan. Press mixture into pan. When cool, cut into 16 bars.
- Store in an airtight container for up to a week.
Notes
- Try this recipe with 4 cups of unsweetened cereal flakes instead of the rice cereal and oats.
- Honey is not recommended for children under 1 year old.
- To avoid peanuts or peanut butter, try sunflower seeds or sunflower seed butter.
Photo & Recipe Source: https://www.foodhero.org/recipes/peanut-butter-cereal-bars
by Guest | Oct 13, 2021 | Lunch & Snack Recipes, Recipes
Prep Time: 10 minutes
Cook Time: 30 minutes
Ingredients
- 1 egg, beaten
- ½ cup applesauce
- 1 ½ cups nonfat or 1% milk
- 1 teaspoon vanilla
- 2 Tablespoons vegetable oil
- 1 apple, chopped (about 1 ½ cups)
- 2 cups old fashioned rolled oats
- 1 teaspoon baking powder
- ¼ teaspoon salt
- 1 teaspoon cinnamon
Topping
- 2 Tablespoons packed brown sugar
- 2 Tablespoons chopped nuts (optional)
Directions
- Wash hands with soap and water.
- Preheat oven to 375 degrees F. Lightly oil an 8×8-inch baking dish.
- Combine the egg, applesauce, milk, vanilla and oil in a bowl. Mix in the apple.
- In a separate bowl, mix the rolled oats, baking powder, salt and cinnamon. Add to the liquid ingredients and mix well.
- Pour mixture into baking dish, and bake for 25 minutes.
- Remove from oven and sprinkle with brown sugar and (optional) nuts.
- Return to oven and broil for 3 to 4 minutes until top is browned and the sugar bubbles.
- Serve warm. Refrigerate leftovers within 2 hours.
Notes
- Substitute other fruit for the apple. Try bananas, pears, blueberries or a mixture.
- Serve warm topped with vanilla yogurt.
Recipe & Photo Source: https://www.foodhero.org/recipes/apple-spice-baked-oatmeal
by Guest | Oct 6, 2021 | Lunch & Snack Recipes, Recipes
Prep Time: 15 minutes
Makes: 5 cups
Ingredients
- 2 cups diced cucumbers
- 1 cup seeded and diced tomato
- ¼ cup chopped sweet onion
- 2 cups cooked couscous or rice
- 2 teaspoons dill weed
- ½ cup low-fat italian salad dressing
Directions
- Toss together the cucumber, tomatoes, onions, couscous or rice, dill weed and salad dressing.
- For best flavor, chill for 1 hour before serving.
- Refrigerate leftovers within 2 hours.
Notes
- Use brown rice to include whole grains
Recipe & Photo Source: https://www.foodhero.org/recipes/cucumber-salad-tomatoes
