Author: Kara Bonsack

Easy Breakfast Burritos

Posted on by
breakfast burrito and oranges on a plate


Makes 4 burritos

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

  1. In a medium bowl, use a fork to whisk together the eggs, water, salt, and pepper.
  2. Heat a medium nonstick frying pan over medium heat. Warm the tortillas, one at a time, for 30 seconds each. Set them aside.
  3. Add the beans to the same pan and cook for 3 to 4 minutes, until heated through.
  4. 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.
  5. Spoon the beans onto the warm tortillas and top with the scrambled eggs, red pepper, and sour cream.
  6. 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.

Berry Refrigerator Oatmeal

Posted on by

Berry Refrigerator Oatmeal

Berry Refrigerator Oatmeal


Makes 2 Servings

Ingredients

  • 3/4 cup plain low-fat yogurt  
  • 2/3 cup quick-cooking or old-fashioned oats  
  • 1/2 cup milk  
  • 3/4 cup (total) fresh or frozen raspberries, strawberries or blueberries  
  • 1 banana  
  • 1/4 teaspoon ground ginger or ground cinnamon 

Directions

Wash hands with warm water and soap. Peel banana and mash it with a fork. In a medium bowl, stir together yogurt, oats, milk, 1/2 cup of the berries, mashed banana, and ginger or cinnamon. Spoon into container with a lid. Cover and refrigerate overnight or up to 2 days. Before serving, spoon oatmeal mixture into 2 serving bowls (or eat it from the jar and know that it’s 2 servings). Sprinkle with the remaining ¼ cup berries. Eat the oatmeal cold, or heat in a microwave-safe dish.

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.

Cherry Lime

Posted on by


1/2 gallon

Ingredients

  • 2 cups fresh cherries
  • 1 fresh lime
  • 1/2 gallon water

Directions

Add two cups fresh cherries and 1 fresh lime thinly sliced 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 SMOOTHIE

Posted on by
Peanut Butter Banana Smoothie


Makes 1 Serving

Ingredients

  • 1 cup milk, 1% or skim
  • 1/2 cup banana, frozen
  • 1 Tbs peanut butter
  • 1/4 tsp cinnamon
  • 1 tsp unsweetened cocoa powder, or more if you like
  • Optional: ½ tsp vanilla extract

Directions

  1. Combine all ingredients in a blender and blend until smooth and creamy.
  2. Pour into a tall glass and garnish with a sprinkle of cocoa powder, if desired.
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.

Harina de avena baya de refrigerador

Posted on by

Ingredientes 

  • Tres cuartos de taza de yogur bajo en grasas  
  • Dos terceros de taza de avenas cocinadas-rápidas o anticuadas  
  • Una mitad de taza de leche  
  • Tres cuartos de taza (total) frambuesas, fresas o arándanos frescos o congelados  
  • Una banana  
  • Un cuarto de cucharita de jengibre molido o canela molida 

Instructions: 

Lava las manos con agua tibia y jabón. Pela la banana y hágala puré con un tenedor. En un bol mediano, mezcla junto yogur, las avenas, la leche, una mitad de taza de las bayas, banana machacada y jengibre o canela. Usa la cuchara para ponerlos en un envase con una cubierta. Cúbrelos y refrigerarlos por la noche o hasta dos días. Antes de servirlos, usa la cuchara para ponerla en dos boles de porción (o comerla del envase y recuerda que el envase tiene dos porciones). Espolvoréalo con el cuarto de taza  restante de bayas. Come la harina de avena fría o caliéntala en un plato apto para microondas.  

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.

Berry Twist

Posted on by


1/2 gallon

Ingredients

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

Directions

  1. Add two cups fresh berries and 1 whole lime zest and juice to a ½ gallon size glass jar and fill with water.
  2. 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.

Tropical Smoothie

Posted on by
Tropical Smoothie in a glass with a straw


makes 1 serving
A refreshing, healthy smoothie for the warmer weather

Ingredients

  • 1 cup frozen mango
  • 1 cup frozen pineapple
  • 1 banana
  • 1/2 cup plain, non-fat Greek yogurt
  • 1 cup 1% milk or milk alternative (soy, almond, coconut)

Directions

Blend all ingredients in a blender (or use a hand-held immersion blender) 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.

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 tortilla at a time until each side is golden brown, about 2 minutes per side. Cut each tortilla 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.

Batido Tropical

Posted on by
Tropical Smoothie in a glass with a straw


UN BATIDO REFRESCANTE PARA EL CLIMA MÁS CÁLIDO

Ingredientes

  • 1 taza de mango congelado
  • 1 taza de piña congelada
  • 1 taza de plátano
  • 1/2 taza de yogur griego sin grasa y sin grasa
  • 1 taza de leche o leche alternativa al 1% (soja, almendra, coco)

Instrucciones

Mezcle todos los ingredientes en una batidora (o utilice una batidora de inmersión manual) hasta que se alise.

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.