Here's a tasty dip for graham crackers that's nutritious and delicious. Your child may also like to eat it as pudding.
1 tablespoon canned pumpkin
1/3 cup low-fat vanilla yogurt
1 teaspoon orange juice concentrate (use 100% juice for more nutrients)
Pinch of cinnamon (optional)
1 teaspoon maple syrup (optional)
Graham crackers for dipping
Mix all ingredients well. Serve cold or warm. (To warm, microwave for about 30 seconds and stir before serving.)
Seeds and Bean Salsa
Did you know that corn kernels are actually seeds? Invite your child to try a new way to eat corn and beans.
cup cooked corn kernels, chilled
cup cooked black beans, rinsed very well and chilled
1 tablespoon Italian dressing
Mix the ingredients together. Serve as a dip with corn chips.
Using kiwi and oranges in this variation on a familiar salad offers lots of Vitamin C. You can substitute green grapes, but red grapes are prettier.
1 kiwi, peeled and sliced
orange, peeled, separated into wedges, and seeds removed
10 red grapes (seedless or discard as many seeds as possible)
2 tablespoons low-fat strawberry-banana yogurt
Flaked coconut (optional)
In a bowl, cut the kiwi slices into quarters, orange wedges into small pieces, and grapes in half. Carefully mix in yogurt. Sprinkle with a little coconut if your child likes, then serve.