Author: Kara Bonsack

Harina de avena baya de refrigerador

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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.  

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

Berry Twist

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

Tropical Smoothie

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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!

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

Peanut Butter Banana Pockets

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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. 

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

Green Machine

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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.

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

Batido Tropical

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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.

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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

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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 tortilla de a uno hasta que cada lado está marrón dorado, alrededor de dos minutos para cada lado. Corta cada tortilla en dos y sírvelas. 

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

Bone Power Smoothie

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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.

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

Strawberry Banana Smoothie

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Strawberry Banana Smoothie in a glass with a straw


makes 1 smoothie

Ingredients

  • 1 cup frozen strawberries
  • 1/2 frozen banana
  • 1/2 cup milk (or non-dairy milk alternative)
  • 1/2 cup ice

Directions

Add all ingredients to a blender and pulse until smooth. If mixture seems too thick, add more liquid. If mixture seems too thin, add in extra frozen fruit. Serve immediately and enjoy!

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

Sweet Potato Hash and Eggs

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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

Wash your hands with soap and warm water. 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. 

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