CRUNCHY APPLE ROLL
(Yield: 2 Servings)
• 1/2 medium apple, gently rubbed under cold running water, thinly sliced
• 1 Tablespoon peanut butter
• 1 (8-inch) whole wheat tortilla
• 2 Tablespoons crispy rice cereal
1. Wash hands with soap and water.
2. Lay tortilla on a plate.
3. Spread peanut butter in a thin layer over the tortilla.
4. Place apple slices in an even layer over peanut butter.
5. Sprinkle apple slices with cereal.
6. Roll the tortilla up and cut in half.
7. Store leftovers in a sealed container in the refrigerator for up to four days.
Nutrition Information: Serving Size (1/2 of a roll-up): Calories 140, Total Fat 6g, Saturated Fat 1.5g, Cholesterol 0mg, Sodium 190mg, Total Carbohydrates 19g, Fiber 2g, Total Sugars 6g, includes 1g Added Sugars, Protein 4g, Vitamin D 0%, Calcium 4%, Iron 6%, Potassium 2% [Nutrition Software Used: ESHA Food Processor]
Source: This recipe is provided by Iowa State University Extension and Outreach. For more resources like this, visit the Spend Smart. Eat Smart. website at http://spendsmart.extension.iastate.edu. Spend Smart. Eat Smart. is a registered trademark of Iowa State University.
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EASY APPLE SALAD
(Yield: 8 servings)
• 1 cup celery, scrubbed with clean vegetable brush under running water, chopped
• 4 apples, gently rubbed under cold running water, cored and chopped
• 1/4 cup raisins*
• 1/4 cup dried cranberries*
• 3/4 cup low-fat vanilla yogurt
• 1 teaspoon lemon juice
• 1/2 cup walnuts, chopped (optional)
1. Wash hands with soap and water.
2. In a medium bowl, combine celery, apples, raisins and dried cranberries.
3. In a separate small bowl, stir together yogurt and lemon juice.
4. Add the yogurt mixture and walnuts, if desired, to the fruit. Mix well and serve.
5. Store leftovers in a sealed container in the refrigerator up to four days.
*Note: You can use all raisins or all dried cranberries if desired.
Nutrition Information: Serving Size (1/8 of recipe): Calories 100, Total Fat .5g, Saturated Fat 0g, Cholesterol 0mg, Sodium 25mg, Total Carbohydrates 24g, Fiber 3g, Total Sugars 19g, includes 2g Added Sugars, Protein 2g, Vitamin D 0%, Calcium 4%, Iron 0%, Potassium 4%
Source: Nutrition Education Program