- Serving size is a standardized amount of food. It may quantify recommended amounts, as with the MyPlate food groups, or represent quantities that people typically consume on a Nutrition Facts label.
- Portion size is the amount of a food you eat— which may be more or less than a serving. For example, the Nutrition Facts label may indicate ½ cup cereal for one serving size, but if you eat ¾ cup, that is your portion size.
This authentic red salsa recipe is very simple to make, and can be added to quesadillas, tacos, burritos, tortilla chips, rice, or pasta.
- Total time: 25 minutes
- Servings: 5
- Serving size: 1/2 cup
Ingredients
- 2 cups water
- 1 Roma tomato, halved (or 1 small tomato, halved)
- 3 garlic cloves
- 1/4 onion, peeled
- 2 cups dried chili peppers, washed
- 1/4 tablespoon olive oil
- 1/4 teaspoon salt
Directions
- In a medium saucepan on high heat, bring 2 cups of water to a boil.
- Add tomato, garlic, onion, and chili peppers to the pot, place the cover on top, and reduce to low heat/simmer for 10 minutes.
- Mix in olive oil and salt, and let cool for 5 minutes.
- Add all ingredients to a blender and blend until smooth.
Baked tortilla chips are a healthy alternative to the fried chips at the store. You can use soft corn tortillas or whole wheat tortillas. Enjoy with our chili or salsa recipes.
- Total time: 15 minutes
- Servings: 6
- Serving size: 8 chips
Ingredients
- 6 small soft corn tortillas
- 1 tablespoon olive or canola oil
- Salt and pepper to taste
Directions
- In a small bowl, add the oil and a pinch of salt.
- Using an oil brush, brush each tortilla with the oil mixture on both sides of the tortillas.
- Stack the tortillas and use a knife to cut into eighths.
- Bake at 350° F for 10 minutes; serve with salsa or main meal.
Hummus is a simple Mediterranean dip made from chickpeas and is packed with fiber and protein that will keep you full longer. Add hummus to pita chips, wheat crackers, or carrot sticks. Get creative by adding hot sauce, grilled red peppers, or sunflower seeds to this recipe.
- Total time: 10 minutes
- Servings: 4
- Serving size: 1/2 cup
Ingredients
- 1 can chickpeas/garbanzo beans, drained and rinsed (low sodium preferred)
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 garlic cloves (or 1/4 teaspoon dried)
- 1/4 teaspoon salt
- 1/4 teaspoon cumin
Directions
- Add all ingredients to a blender and blend until smooth.
- Add liquid as needed to reach preferred consistency (add 1:1 ratio of oil and lemon juice).
This snack is fast, healthy, and filling! Get creative by adding meat and vegetables to turn it into a meal. You can double the serving size and have this for dinner. If you don’t have an oven or toaster, you can also microwave for 3-4 minutes.
- Total time: 15 minutes
- Servings: 2
- Serving size: 1 whole English muffin
Ingredients
- 2 whole wheat English muffins
- 1/2 cup pasta or pizza sauce
- 1/2 cup shredded mozzarella cheese
- 1/2 cup chopped vegetables (fresh or frozen)
- Red pepper flakes (optional)
- Shredded parmesan cheese (optional)
Directions
- Preheat oven or toaster oven to 400°F.
- Cut or chop vegetables as needed.
- Split the muffin in half; on each side add about 2 tablespoons sauce, 2 tablespoons cheese, and any toppings.
- In a baking sheet, bake for 10-12 minutes or until cheese starts to brown; add red pepper flakes or parmesan cheese for added flavor.
This recipe shows you how to make your own granola – a very inexpensive and healthy alternative to the granola at the store. You can create your own granola flavors by adding different nuts, seeds, and dried fruits. Granola lasts for a few weeks in a sealed container in the refrigerator.
- Total time: 20 minutes
- Servings: 20
- Serving size: 1/4 cup granola
- Parfait serving size: 1/4 cup granola, 1/2 cup yogurt, 1/4 cup blueberries
Ingredients
- 5 cups rolled oats
- 1/4 cup canola oil
- 2 tablespoons honey (or maple syrup)
- 1 tablespoon cinnamon
- 1 tablespoon vanilla extract
- 1/4 cup almonds (optional)
- 1/4 cup raisins (optional)
Directions
- Preheat oven to 350°F.
- In a large bowl, combine oats, oil, honey, cinnamon, and vanilla and mix.
- On a large baking sheet, spread the oat mixture evenly and bake for 10-15 minutes, checking regularly after 10 minutes. Oats will be a medium to dark brown color when done.
Yogurt parfaits are a very simple, satisfying, and delicious snack. The yogurt is full of calcium and protein, while the blueberries are packed with antioxidants. Add any fruit of choice and make your own granola.
- Total time: 5 minutes
- Servings: 1
- Serving size: 1/2 cup yogurt, 1/4 cup granola, 1/4 cup blueberries
Ingredients
- 1/2 cup plain Greek yogurt
- 1/2 cup granola
- 1/4 cup blueberries (or any fruit of your choice)
Directions
- In a cup, add a layer of yogurt, then granola, then blueberries, and repeat.
- Top with any remaining granola and enjoy!
This easy, fun, and filling snack is perfect for any time of day, especially after school or work. The banana is packed with potassium for your muscles, and the whole wheat tortilla provides valuable grains and nutrients. Peanut butter is a healthy fat and protein, while a drizzle of honey adds a perfect amount of sweetness.
- Total time: 5 minutes
- Servings: 2
- Serving size: 1/2 roll (4-5 pieces)
Ingredients
- 1 large whole wheat tortilla
- 2 tablespoons peanut butter (creamy or crunchy)
- 1 medium banana
- honey to taste
- 1 tablespoon almonds, crushed (optional)
Directions
- Spread the peanut butter evenly onto the whole wheat tortilla.
- Place the banana towards the edge of the whole wheat tortilla, then roll tightly into a log.
- Cut into bite-size pieces using a serrated knife, drizzle with honey, and top with optional crushed almonds.
This smoothie is packed with vitamins and minerals, especially vitamin C, iron, and potassium! You can use skim or reduced fat milk, or a plant-based alternative such as soy or almond milk. The addition of spinach provides health benefits, a nice bright-green color, and enhances the fruit flavor. You can double the serving and have it for breakfast.
- Total time: 5 minutes
- Servings: 2
- Serving size: 3/4 cup
Ingredients
- 1 cup milk (skim, low fat, or alternative milk)
- 3/4 cup berries (frozen or fresh)
- 1/4 cup spinach (frozen or fresh)
- 1/2 medium banana, frozen
Directions
- Add all ingredients to a blender and blend until smooth.