1 large zucchini, grated
¼ cup shredded cheese (American, Cheddar, Mozzarella, or a blend)
1 egg
¼ cup bread crumbs
2 Tbsp Parmesan cheese
Black pepper and garlic powder
Cooking spray or olive oil
Instructions
Grate zucchini and squeeze the zucchini in paper towels to remove the excess water. Combine all ingredients, except olive oil, in a bowl and mix thoroughly. Form a heaping tablespoon from the mixture into 8 patties. Heat olive oil in a pan over medium heat. Once heated, add patties and cook until golden brown, about 3 to 4 minutes per side. Serve.
1 English muffin, whole wheat (1 slice of whole wheat bread works too!)
2 Tbsp Greek yogurt
¼ cup strawberries, sliced
¼ cup red grapes, quartered
¼ cup mandarin oranges, canned, drained
Instructions
TOAST the English muffin until golden brown. SPREAD Greek yogurt on toasted muffin. ARRANGE strawberries, grapes and orange slices on top of the Greek yogurt. SLICE into quarters.
1 whole wheat tortilla
¼ cup tomato sauce
5 to 6 cherry red tomatoes, halved
¼ cup spinach, shredded
½ cup mozzarella cheese, shredded
½ tsp parmesan cheese
Oregano and garlic powder to season
Instructions
Spray pan with cooking spray and heat on low. When warm, place a whole wheat tortilla in the pan and spread 2 Tbsp of tomato or marinara sauce on the tortilla. Add shredded cheese, shredded spinach, and chopped tomatoes on top of the tortilla. Sprinkle with basil, onion powder, and garlic powder and cover. Allow to cook for about 1 minute, or until cheese melts. The tortilla should be crisp, but not burnt. Scoop out of pan to cool. Slice and serve.
¾ cup quick or instant oats
½ cup flour
½ tsp baking powder
½ tsp cinnamon
¼ tsp salt
¼ cup melted coconut oil or butter (melt then let cool for a minute so it’s not piping hot when you add it to the batter.)
¼ cup creamy unsweetened almond butter (sunflower seed butter or peanut butter works, too!)
¼ cup maple syrup or honey (avoid honey for kids under age 1.)
½ cup grated carrot
½ cup blueberries (cut large berries in half)
1 egg (optional): add to make bars more cake-like than crunchy
Instructions
Preheat the oven to 375 degrees F. Line an 8×8-inch pan with parchment paper so it overhangs on two sides (this will make it easier to lift the bars out once baked and cooled). Mix together all of the ingredients in a medium bowl except the blueberries. (Add the egg if using.) Stir in the blueberries gently. Press into the prepared pan so the batter is even and pressed to the edges. Bake for 24-26 minutes or until the edges are lightly golden brown and set. Cool fully. Slice into bars and serve or store.
2 cups chopped ripe banana (about 3 bananas)
½ cup peeled chopped fresh pineapple
4 peeled orange segments
1 cup low-fat milk or plain yogurt
1 cup ice
Instructions
Combine ingredients in baby food maker, food processor, or blender. Puree until smooth; best served chilled.
2 cups of frozen fruit (strawberries and bananas work great)
1/3 cup milk or plain yogurt
5 ice cubes
Instructions
Place frozen fruit in a blender. Add the orange juice. Add ice cubes. Blend until smooth. Try with other fruits, 100% fruit juice, yogurt, or milk.
2 (6.5 oz) cans tuna OR 1 can salmon, drained and flaked
1 potato boiled, peeled and mashed
2 green onions, finely chopped
1 tsp dried parsley
½ tsp dried thyme
Dash salt and pepper (to taste)
1 cup breadcrumbs (or cracker crumbs, or instant oatmeal)
Lemon juice (for drizzle)
Optional: ½ tsp dried cayenne pepper, 1-2 stalks dill (finely chopped) OR sweet relish, sliced fresh lemon or tomato (for topping)
Instructions
In a large bowl, add the fish, mashed potato, onions, parsley, dill, thyme, cayenne pepper, salt and pepper. Mash everything together, tasting the mixture and adding seasoning as desired. Form the mixture into patties. Pour the breadcrumbs onto a plate; dip each patty into the breadcrumbs. Heat oil in a skillet over medium-high heat, and fry the patty on each side until crisp. Drain on paper towels or paper bags. Squeeze lemon juice over each fish burger and serve on bun if desired.
1 cup whole wheat elbow macaroni
2 Tbsp margarine or butter
2 Tbsp flour
1 cup fat-free milk
1 cup low-fat cheddar cheese, grated
Salt & pepper (to taste)
Instructions
Cook macaroni according to package directions. Drain and set aside. In a medium saucepan, melt margarine. Stir in flour. Add milk slowly, stirring constantly. Cook and stir until mixture boils and thickens. Over low heat, add cheese and stir until cheese is melted and sauce is smooth. Add macaroni and mix gently. Stir over low heat until mixture is hot. Add salt and pepper to taste. If desired, top with a sprinkle of grated cheese before serving.
Author: SD WIC.org
1 can refried beans, fat-free, low-sodium
Corn tortilla
Cheddar cheese, reduced-fat, shredded
Instructions
Preheat oven to 400 °F. Spread beans on each corn tortilla. Sprinkle cheese evenly over the beans on each tortilla. Place on ungreased sheet pan and bake for 7 minutes or until cheese is melted. Optional: serve with diced tomatoes and sour cream.