Recipes

Ingredients:
2 cans fat-free refried beans
1 small jar salsa
1 packet taco seasoning
1 cup guacamole
8 ounces fat-free sour cream
8 ounces fat-free cream cheese
½ cup low-fat cheddar cheese, shredded
Green onions, chopped
Tomato, chopped
1 (6-ounce) can black olives, sliced

Directions:

1. In a large bowl, mix beans with salsa and taco seasoning. Spread bean mixture over bottom of 13x9 pan.
2. In small bowl, mix sour cream and cheese cream until well-blended. Spread over bean mixture.
3. Top with the guacamole.
4.  Add cheese, then veggies and garnish with black olives.
5. Serve with celery sticks or baked tortilla chips for dipping.

Source: Fast Meals & Quick Snacks, A Cookbook for Teens, California Nutrition Network for Healthy, Active Families

Ingredients:
3 cloves garlic
1/4 cup plain low-fat or fat-free yogurt
1 tablespoon fresh lemon juice
1 teaspoon olive oil
1/4 teaspoon salt
1/4 teaspoon paprika
1/8 teaspoon pepper
1 (19-ounce) can chickpeas, drained

Directions:

1. Put all ingredients into a food processor and blend until smooth.
2. Serve at room temperature with pita chips, crackers, carrots, or broccoli.

Makes 4 servings
Source: CDC

Ingredients:
2 cups plain low-fat or fat-free yogurt
2 large cucumbers, peeled, seeded, and grated
1/2 cup fat-free sour cream
1 tablespoon lemon juice
1 tablespoon fresh dill
1 garlic clove, chopped
1 cup cherry tomatoes
1 cup broccoli florets
1 cup baby carrots

Directions:

1. Peel, seed, and grate one cucumber. Slice other cucumber and set aside.
   
2. Mix yogurt, grated cucumber, sour cream, lemon juice, dill, and garlic in a serving bowl. Chill for 1 hour.
   
3. Arrange tomatoes, cucumbers, broccoli, and carrots on a colorful platter. Serve with cucumber dip.

Makes 6 servings
Source: CDC

Ingredients:
1 apple, cored and sliced
1 banana, peeled and sliced into small circles
1 orange, peeled and divided
1/4 cup calcium-fortified orange juice
1 cup fat-free vanilla yogurt
1/2 teaspoon cinnamon

Directions:

1. Pour orange juice into a small bowl.
   
2. Dip the fruit pieces into juice. This prevents browning.
   
3. Arrange the fruit pieces on the serving plate.
   
4. Mix the yogurt and cinnamon in a small bowl for dipping.

Source: USDA, adapted from The Pennsylvania Nutrition Education Program

Ingredients:
1 (8-ounce) container low-fat or fat-free vanilla yogurt
2 tablespoons grape juice
2 cups chopped or sliced fruit (such as nectarines, strawberries, or pears)

Directions:

1. Combine yogurt and juice in a small bowl. Mix well.
2. Serve fruit with dip.

Makes 4 servings.

Source: California Department of Public Health

Ingredients:
1 cup low-fat cottage cheese
4 tablespoons low-fat or fat-free yogurt, plain
1 tablespoon chopped onion or chives
1 teaspoon dried parsley
1/4 teaspoon dried dill

Directions:

1. Place all the ingredients in a blender and blend thoroughly. 
   
2. Pour the mixture into a clean container, cover, and chill.
   
3. Serve on crackers or as a dip with fresh raw vegetables.

Source: USDA, adapted from Pennsylvania Nutrition Education Program

Ingredients:
2 tablespoons water
½ cup onion, chopped
1 cup green pepper, chopped
2 cups canned pinto or black beans, drained and rinsed
2 teaspoons chili powder
50-60 baked tortilla chips
1 cup low-fat cheddar cheese, shredded
½ cup salsa
½ cup fat-free sour cream or plain yogurt

Directions:

1. Heat the first five ingredients in a nonstick pan for about 3 minutes, stirring often.
2. Spread the chips on a baking sheet and layer the cooked veggies over them. Sprinkle cheese on top.
3. Set oven to “broil.”
4. Place pan 6 inches under oven broiler. Broil, with the door slightly open, for 4-6 minutes or until the cheese melts and is slightly browned. Watch it carefully so it doesn’t burn.
5. Mix salsa and sour cream or yogurt in a small bowl. Serve on the side for dipping. 

Makes 4 servings.

Source: Fast Meals & Quick Snacks, A Cookbook for Teens, California Nutrition Network for Healthy, Active Families

Ingredients:
1 (8-ounce) container low-fat or fat-free lemon yogurt
1/2 cup unsweetened frozen raspberries
1 tablespoon raspberry jam

Directions:

1. Combine ingredients in a small mixing bowl. Mix well.
   
2. Enjoy as a dip for fresh, cut fruit.

Source: National Dairy Council

Ingredients:
1 cup fat-free sour cream
1 cup fat-free plain yogurt
1 cup salsa

Directions:

Mix ingredients in serving dish or a container that can be covered and stored if not eating the dip right away.

TIP: Serve with baked tortilla chips or bite-sized vegetables.

Source: USDA, adapted from The Pennsylvania Nutrition Education Program

Ingredients:
1 package (.9 ounces) sugar-free instant vanilla pudding mix
7 cups fat-free milk, divided
1 to 2 teaspoons vanilla extract or rum flavoring
2 to 4 packets sugar substitute
1 cup evaporated skim milk

Directions:

1. Combine pudding mix, 2 cups milk, vanilla, and sugar substitute in a bowl; mix according to pudding directions.
2. Pour into a half-gallon container with a tight-fitting lid.
3. Add 3 cups milk; shake well, then add evaporated milk and shake again.Add remaining milk; shake well.
4. Chill before serving.

Makes 8 servings.
Source: University of Arkansas Division of Agriculture

Ingredients:
1 (8-ounce) container low-fat or fat-free vanilla yogurt
2 tablespoons calcium-fortified frozen orange juice concentrate, thawed
1 tablespoon lime juice
1 teaspoon brown sugar
2 cups chopped or sliced fruit (such as apples, bananas, or peaches)

Directions:

1. Combine yogurt, orange juice, lime juice, and brown sugar in a small bowl. Mix well.
2. Serve fruit with dip.

Makes 4 servings.

Source: California Department of Public Health

Ingredients:
1 cup of fat-free plain yogurt
1 packet dry ranch dressing mix (can use dry herbs such as basil or garlic instead)

Directions:

Season the yogurt with the dressing mix or herbs. Serve with cut-up vegetables like carrot sticks or broccoli.