Author: Kara Bonsack

Berry Twist

Posted on by


1/2 gallon

Ingredients

  • 2 cups fresh berries
  • 1 whole lime
  • 1/2 gallon water

Directions

Add two cups fresh berries and 1 whole lime zest and juice to a ½ gallon size glass jar and fill with water. Stir gently and place in the refrigerator for at least 4 hours.

healthy family CT logo
UConn Extension logo

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Peanut Butter Banana Pockets

Posted on by

Peanut Butter Banana Pockets

Peanut Butter & Banana Pockets


Makes 4 Servings

Ingredients

  • 4 teaspoons peanut butter  
  • 2 whole-grain tortillas  
  • 1 banana, sliced  
  • 2 strawberries, sliced  
  • Cinnamon 
  • Cooking spray 

Directions

Wash hands with warm water and soap. Wash strawberries. Spread 2 teaspoons of peanut butter on each tortilla. Put half of banana and strawberry slices on half of each tortilla. Sprinkle with cinnamon and fold in half, pressing gently. Coat large frying pan with cooking spray. Heat to medium-high. Cook one quesadilla at a time until each side is golden brown, about 2 minutes per side. Cut each quesadilla in half and serve. 

healthy family CT logo
UConn Extension logo

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Green Machine

Posted on by


makes 1 serving

Ingredients

  • 1 cup milk (can be any type of milk like lactose free milk, soy milk, water)
  • 1 apple
  • 1 ripe small banana
  • 2 cups lightly packed kale or spinach leaves

Directions

Combine 1 Cup Milk, 1 Apple, 1 Ripe Small Banana, 2 Cups Lightly Packed Kale or Spinach Leaves into a blender, and blend until smooth. 

healthy family CT logo
UConn Extension logo

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Bolsillos de mantequilla de maní y banana

Posted on by

Bolsillos de mantequilla de maní y banana

Bolsillos de mantequilla de maní y banana


Hace cuatro porciones

Ingredientes:  

  • Cuatro cucharitas mantequilla de maní  
  • Dos tortillas de granos enteros  
  • Una banana, cortada  
  • Dos fresas, cortadas  
  • Canela  
  • Aceite en aeroso 

Instrucciones: 

Lava las manos con agua tibia y jabón. Lava las fresas. Unta dos cucharas de mantequilla de maní en cada tortilla. Pon una mitad de banana y rebanadas de fresa en una mitad de cada tortilla. Espolvoréalas con canela y dóblalas por la mitad, empujándolas cuidadosamente. Cubre la sartén grande con el aceite en aerosol. Caliéntala al fuego medio-alto. Cocina una quesadilla de a uno hasta que cada lado está marrón dorado, alrededor de dos minutos para cada lado. Corta cada quesadilla en dos y sírvelas. 

healthy family CT logo
UConn Extension logo

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Bone Power Smoothie

Posted on by


makes 1 serving

Ingredients

  • 1 cup milk (can be any type of milk like lactose free milk, soy milk, water)
  • 1/2 cup yogurt
  • 3/4 cup blueberries
  • 1 ripe small banana
  • 1 handful of spinach
  • 2 Tbsp. peanut butter (or sun butter)

Directions

Combine 1 Cup Milk, 1/2 cup yogurt, 3/4 cup blueberries, 1 ripe small banana, 1 handful of spinach, and 2 Tbsp. peanut butter (or sun butter) into a blender, and blend until smooth. 

healthy family CT logo
UConn Extension logo

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Sweet Potato Hash and Eggs

Posted on by

Sweet Potato Hash and Eggs

sweet potato hash and eggs with toast


Makes 2 Servings

Ingredients

  • 1 large sweet potato, peeled, diced  
  • 1/2 small yellow onion, diced  
  • 1/2 bell pepper, seeds removed, diced  
  • 1 clove garlic, peeled and minced  
  • 2 large eggs  
  • 1 Tbsp. + 1 tsp. vegetable oil 

Directions

Sweet Potato Hash and Eggs Heat 1 Tbsp. oil over medium heat in a deep skillet. Add potatoes and cook, stirring occasionally, about 5 minutes. Add onion, bell pepper, and garlic to the skillet with the sweet potatoes. Cook about 5 minutes, stirring occasionally, until the onion is soft and the sweet potatoes are tender. Divide the hash between 2 plates and return the skillet to the stove. Heat 1 tsp. oil in the skillet over medium heat. One at a time, add each egg to the skillet. Cook about 1-2 minutes, until the whites are nearly solid (no longer clear). Flip the egg and cook for one more minute. Top sweet potato hash with an egg, and serve right away. 

healthy family CT logo
UConn Extension logo

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Burritos de desayuno fácil

Posted on by

veggie breakfast burrito

Burritos de desayuno fácil


Hace 4 burritos

ingredientes

  • 4 huevos grandes
  • 1 cucharadita de agua
  • 1/4 cucharadita de sal
  • 1/4 cucharada de pimienta
  • 2 (10 pulgadas) tortillas de trigo integral
  • 2 cucharaditas de aceite vegetal
  • 1 15 onzas de frijoles negros, enjuagado y escurrido
  • 1/4 de taza de pimiento rojo, cortado en cubos
  • 2 cucharadas de crema agria baja en grasa o yogur griego
  • cilantro para decorar (opcional) 

Instrucciones

En un tazón mediano, usa un tenedor para reunir los huevos, el agua, la sal y la pimienta. Heat a medium nonstick frying pan over medium heat. Warm the tortillas, one at a time, for 30 seconds each. Set them aside. Calienta una sartén antiadherente mediana a fuego medio. Calienta las tortillas, una a la vez, durante 30 segundos cada una. Déjalos a un lado. En una sartén mediana, caliente el aceite a fuego lento. Añada los huevos y cocine revolviendo con frecuencia, durante 4 a 5 minutos, hasta que se retoque y cocinen. Como, uno a la vez, durante 30 segundos cada uno. Póntelas a un lado. Cuchara los frijoles en las tortillas calientes y colócalos con los huevos revueltos, el pimiento rojo y la crema agria.  

healthy family CT logo
UConn Extension logo

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Hash de Patata Dulce y Huevos

Posted on by

Hash de Patata Dulce y Huevos

Hash de Patata Dulce y Huevos


Hace 2 porciones

Ingredientes 

  • 1 batatas grande, pelada, cortada en cubos  
  • 1/2 cebolla amarilla pequeña, cortada en cubos  
  • 1/2 pimiento, semillas extraídas, cortadas en cubos  
  • 1 diente de ajo, pelado y picado  
  • 2 huevos grandes  
  • 1 cucharada más 1 cucharadita de aceitevegetal 

  

Instrucciones    

Caliente 1 cucharada de aceite a fuego medio en una sartén profunda. Agregue las papas y cocine, revolviendo ocasionalmente, aproximadamente 5 minutos. Agregue otra 1 cucharada de aceite, junto con cebolla, pimiento y ajo a la sartén con las batatas. Cocine unos 5 minutos, revolviendo ocasionalmente, hasta que la cebolla esté suave y las batatas estén tiernas. Divide el hash entre 2 platos y devuelve la sartén a la estufa. Calienta 1 cucharadita de aceite en la sartén a fuego medio. Uno a la vez, agregue cada huevo a la sartén. Cocine durante aproximadamente 1-2 minutos, hasta que las claras estén casi sólidas (ya no estén claras). Voltea el huevo y cocina por un minuto más. Cubra el picadillo de batata con un huevo y sirva de inmediato.  

healthy family CT logo
UConn Extension logo

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Batido Para Fortalecer Los Huesos

Posted on by


1 porción

ingredientes

  • 1 Taza de Leche
  • ½ Taza de Yogur
  • ¾ Taza de Arádanos
  • 1 Plátano Pequeño
  • 1 Manojo de Espinacas
  • 2 Cucharadas Mantequilla de Maní 

Instrucciones

Combina 1 Taza de Leche ½ Taza de Yogur, ¾ Taza de Arádanos, 1 Plátano Pequeño, 1 Manojo de Espinacas y 2 Cucharadas Mantequilla de Maní en la licuadora y licua hasta ebtener una mezcla homogénea.



healthy family CT logo
UConn Extension logo
This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).

This institution is an equal opportunity provider.


			


	

		
					                    
		
						



	

		
Easy Breakfast Burrito

					

				Posted on  by 			

			


	

		
Easy Breakfast Burritos
Easy Breakfast Burritos


Makes 4 Servings


Ingredients


    

  •  4 large eggs 
    • 

  • 1 tsp. water 
    • 

  • 1/4 tsp. salt 
    • 

  • 1/4 tsp. pepper 
    • 

  • 2 (10 inch) whole wheat tortillas
    • 

  •  2 tsp. vegetable oil 
    • 

  • 1 15 oz. can black beans, rinsed and drained 
    • 

  • 1/4 cup red pepper, diced 
    • 

  • 2 Tbsp. low-fat sour cream or plain Greek yogurt 
    • 

  • cilantro for garnish (optional)
    • 



Directions


In a medium bowl, use a fork to whisk together the eggs, water, salt, and pepper. Heat a medium nonstick frying pan over medium heat. Warm the tortillas, one at a time, for 30 seconds each. Set them aside. Add the beans to the same pan and cook for 3 to 4 minutes, until heated through. In a medium nonstick frying pan, warm the oil over low heat. Add the eggs and cook, stirring frequently, for 4 to 5 minutes, until they are scrambled and cooked through. Spoon the beans onto the warm tortillas and top with the scrambled eggs, red pepper, and sour cream. Roll each tortilla into a burrito, garnish with cilantro and serve immediately.


healthy family CT logo
UConn Extension logo
This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).

This institution is an equal opportunity provider.