Author: Kara Bonsack

Candy Corn Fruit Cocktail

Posted on by
candy corn fruit cocktails

Serves: 4-8

Ingredients

  • pineapple, cut into bite sized chunks (fresh or canned in 100%  juice)
  • oranges, cut into bite sized chunks (or use fresh clementines or canned madarin oranges in 100% juice)
  • vanilla yogurt (low-fat or fat-free)

Directions

  1. Wash hands with soap and warm water.
  2. In a clear glass or plastic cup, layer pineapple, then oranges.
  3. Top with yogurt and a few pieces of candy corn.
  4. Refrigerate until ready to 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.

Shepherd’s Pie

Posted on by
Shephard's Pie and eating utensils on a table

Makes 6 servings.

An easy and yummy way to use frozen veggies!

Ingredients

  • 2 potatoes, large with skin, diced
  • 1/3 cup milk, skim
  • 1/2 pound ground turkey
  • 2 Tablespoons flour
  • 1 package frozen mixed vegetables (10 ounces)
  • 1 can vegetable broth, low sodium (14.5 ounces)
  • shredded cheese (optional)

Directions

  1. Wash hands with soap and warm water.
  2. Place diced potatoes in saucepan. Cover with water and bring to a boil. Reduce heat and simmer (about 15 minutes). Drain potatoes and mash. Stir in milk and set aside.
  3. Preheat oven to 375°F.
  4. Brown turkey in a large skillet. Stir in flour and cook for 1 minute, stirring constantly.
  5. Add vegetables and broth. Bring to a slow boil.
  6. Spoon vegetable/meat mixture into an 8-inch square baking dish. Spread potatoes over mixture. Bake 25 minutes.
  7. Serve hot. Add shredded cheese on top (optional)
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.

Cucumber Mint

Posted on by


1/2 gallon

Ingredients

  • 1 cucumber
  • 1/2 gallon water
  • 8 fresh mint leaves

Directions

Peel and thinly slice 1 cucumber. Add the sliced cucumber to a ½ gallon glass jar, add 8 fresh mint leaves 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.

Easy Vegetable Fried Rice

Posted on by
Vegetable Fried Rice

A healthier version of take-out!

Makes 4 servings

Ingredients

  • 1 cup uncooked brown rice
  • 1 Tablespoon oil (vegetable, olive, or canola oil work well)
  • 1 bag frozen mixed vegetables (12 ounces), thawed
  • 2 large eggs
  • 3 Tablespoons reduced-sodium soy sauce
  • ½ teaspoon garlic powder (optional)

Directions

  1. Wash hands with warm water and soap.
  2. In a medium saucepan, cook the brown rice according to package directions. Set aside.
  3. In a large skillet, warm the oil over medium heat. Add the mixed vegetables. Cook, stirring often, until warm.
  4. Whisk eggs in a small bowl. Clear a spot in the skillet, and add in eggs. Cook, stirring eggs often, until scrambled.
  5. Add rice, garlic powder (if using), and soy sauce to the skillet, and stir everything together until combined and warm.
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.

Egg Muffins

Posted on by
egg muffins plied on top of each other.


Makes 6 servings.

Ingredients

  • 2 cups washed vegetables, diced (such as broccoli, red or green bell peppers, onion, spinach. You can sauté the vegetables in butter or oil if desired.)
  • 6 eggs
  • ¼ teaspoon salt
  • ¼ teaspoon garlic powder
  • ¼ teaspoon black pepper
  • ½ cup low-fat cheddar cheese, shredded
  • Cooking spray

Directions

  1. Wash hands with warm water and soap.
  2. Preheat oven to 350 degrees Fahrenheit.
  3. Spray muffin pan with nonstick spray.
  4. Add diced veggies to the muffin pan cups.
  5. Beat eggs in a bowl.
  6. Stir in salt, pepper, and garlic powder.
  7. Pour eggs into the muffin pan cups and bake 20 to 25 minutes.
  8. To add the cheese, remove the pan from the oven during the last 3 minutes of baking.
  9. Sprinkle the cheese on top of the muffins and return the tin to the oven.
  10. Remove from oven 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.

Easy Pea Salad

Posted on by
Pea Salad ina white bowl

A light and delicious salad using frozen peas!

Ingredients

  • 1 pound frozen peas, thawed by rinsing and draining well
  • 2 stalks of celery, diced
  • 2 scallions (green onions), diced
  • Small handful of mint and parsley, chopped
  • Juice of 1 lemon
  • 3 Tbsp. olive oil
  • Salt and pepper to taste

Directions

  1. Wash hands with warm water and soap.
  2. Mix all ingredients thoroughly 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

  1. Wash hands with warm water and soap.
  2. Peel banana and mash it with a fork.
  3. In a medium bowl, stir together yogurt, oats, milk, 1/2 cup of the berries, mashed banana, and ginger or cinnamon.
  4. Spoon into container with a lid. Cover and refrigerate overnight or up to 2 days.
  5. Before serving, spoon oatmeal mixture into 2 serving bowls (or eat it from the jar and know that it’s 2 servings).
  6. Sprinkle with the remaining ¼ cup berries.
  7. 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.

Apple Monsters

Posted on by
Apple monsters

Serves: 8

Try yellow or green apples for more color and fun!

Ingredients

  • 1 apple
  • 1/3 cup, plus 2 teaspoons peanut butter, divided (use soy or sunflower butter for peanut allergies)
  • Puffed rice cereal
  • 4 red grapes, each sliced vertically in half
  • 8 green grapes
  • 16 chocolate chips

Directions

  1. Wash hands with soap and warm water.
  2. Quarter and core the apple so you have 16 thin wedges.
  3. Spread 1 teaspoon peanut butter on each apple slice.
  4. Lay half of the apple slices on top of the other halves to create the "mouth."
  5. Push puffed rice "teeth" gently into the peanut butter.
  6. Place one red grape half in the center of each bottom slice to create the "tongue."
  7. To create the "eyes," slice the ends off the green grapes, then cut each grape in half horizontally. Using the tip of the knife, make a small slit in the top of each grape half, then place a chocolate chip, pointy-end down, into the grape, pushing the point into the slit you cut.
  8. Place two dabs of peanut butter on the top portion of each "mouth," then gently press a grape "eye" onto each dab.
  9. Enjoy immediately, or store in the refrigerator for an hour or two before serving.
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.

Pineapple Salsa

Posted on by
Pineapple Salsa

Total time is 20 minutes.

Ingredients

  • 2 cups diced fresh pineapple
  • 2 medium tomatoes, seeded and chopped
  • 3/4 cup chopped sweet onion
  • 1/4 cup minced fresh cilantro
  • 1 jalapeno pepper, seeded and chopped
  • 1 tablespoon olive oil
  • 1 teaspoon ground coriander
  • 3/4 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/2 teaspoon minced garlic
  • Tortilla chips

Directions

  1. Wash hands with soap and warm water.
  2. In a large bowl, combine the first 10 ingredients.
  3. Cover and refrigerate until serving.
  4. Serve with tortilla chips.
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.