What Do You Eat?

Try these great recipes from Team Nutrition's Food, Family, and Fun Cookbook!
Make them for yourself - and for your family!

Fruit Yogurt Shake 


1   Cup fruit (peaches, strawberries, bananas) cut up
4   Scoops (1 and 1/3 cups) nonfat frozen yogurt
2   Cups skim milk, ice cold
2   Tbsp sugar
1.  Cut up the fruit - carefully. Put all the ingredients in a blender, close the top, then puree.

2.  Pour the mixture into two chilled glasses, and serve with a straw. Cool!

Makes 2 Servings.
Nutrients per serving: 291 Calories; 12 g Protein; 53 g Carbohydrate; 0.6 g Total Fat; 1 g Fiber


Fresh Fruit Kabobs with Chocolate Sauce 


12    Strawberries
24    Melon balls (honeydew, cantaloupe)
6     Ounces angel food cake, cut into 1-inch cubes 
1-1/3 Cups semi-sweet chocolate chips
1     Tbsp lowfat buttermilk (or lowfat milk)      
6     Wooden skewers
1.  Wash the strawberries, and pick off the stems. With a melon baller or small spoon, make the melon balls.

2.  Carefully cut the cake into one inch squares.

3.  Arrange fruit and cake on the wooden skewers. The pattern is up to you! Place the skewered fruit sticks on a serving plate.

4.  Melt the chocolate chips and milk together over low heat.

Pour the warm sauce over the fruit sticks, turning them over to cover completely. Let them cool a moment. Enjoy!

Makes 6 Servings.
Nutrients per Serving: 354 Calories; 5 g Protein; 63g Carbohydrate; 12.6 g Total Fat; 7 g Fiber


Tabouleh 


1-1/2 Cups bulgur wheat (No. 3 size)
1-1/2 Cups boiling water
3     Cups fresh tomatoes, diced 
1/4   Cup fresh cucumber, peeled, seeded, and diced
1/4   Cup fresh parsley, chopped
1/4   Cup plus 2 Tbsp onions, minced
2     Tsp fresh mint, chopped, or 1/4 Tsp dried
1/4   Tsp cumin (optional)
1     Tsp salt
1/4   Cup lemon juice
2     Tbsp vegetable oil
1.  Combine bulgur and boiling water. Let stand for 30 minutes or until water is absorbed. Do not drain.

2.  Add the tomatoes, cucumbers, parsley, onions, mint and cumin (optional) to the bulgur and stir to blend.

3.  In a small bowl, combine the salt and lemon juice. Slowly whisk in oil.

4.  Add dressing to salad, and toss to coat all ingredients. Serve chilled!

Makes 13 servings
Nutrients per Serving: 91 Calories; 3 g Protein; 16g Carbohydrate; 2.5 g Total Fat; 4 g Fiber


Sweet Potatoes with Lime 


4    Sweet potatoes, washed
     Juice of 2 limes
3-4  Cilantro leaves (optional) 
1/4  Tsp salt (optional)
Preheat the oven to 375°

1.  Take a fork and poke a few holes in each sweet potato. Bake the sweet potatoes whole in their skins, until tender, about 45 minutes to 1 hour.

2.  When the potatoes are tender, slit open the skin and scoop out the flesh onto a serving dish. Season with salt (optional).

3.  Squeeze fresh lime juice over the top, and sprinkle with 3 or 4 cilantro leaves (optional).

Makes 8 servings
Nutrients per Serving: 61 Calories; 1 g Protein; 15g Carbohydrate; .1 g Total Fat; 2 g Fiber