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    Wisconsin Nutrition Education Program (WNEP) in Waukesha County


  • Recipes


  • Kid Friendly Recipes

  • Fresh Fruit Salad

    Serves 4

    Ingredients

    3 tablespoons frozen orange juice concentrate
    2 medium apples
    1 orange
    1 banana

    Directions:

    1. Measure orange juice concentrate into bowl.
    2. Wash and dice apples and place in bowl.
    3. Peel and slice orange and banana.
    4. Add fruit to juice and mix.
    5. Serve immediately or store in the refrigerator.


    Per 1/2 Cup Serving: 

    110 - Calories
    1 gram - Protein
    28 grams - Carbohydrate
    4 grams - Fiber
    0 grams - Total Fat
    0 grams - Saturated Fat
    0 grams - Trans Fat
    0 milligrams - Cholesterol
    0 milligrams - Sodium

    Mini Veggie Sandwiches

    Yield: 4 mini sandwiches

    Ingredients:

    2 slices whole grain bread
    2 tablespoons hummus (any flavor
    2 tablespoons shredded carrots and/or any chopped veggies you like

    Directions:

    1. Spread hummus on one slice of bread.
    2. Top bread with shredded carrots or other chopped veggies of your choice.
    3. Put the other sice of bread on top to make a sandwich.
    4. Cut the sandwich in half twice to make 4 squares.
    5. Enjoy!


    Per mini sandwich:


    54 - Calories 
    2.5 grams - Protein 
    8 grams - Carbohydrate 
    1.5 grams - Fiber 
    103 milligrams - Sodium 
    1 grams - Total Fat 
    0 grams - Saturated Fat 
    0 milligrams - Cholesterol

     

    Pumpkin Applesauce

    Serves 1

    Ingredients:

    1 cup unsweetened applesauce
    4 tablespoons pumpkin puree
    Cinnamon to taste

    Instructions:

    1. Mix the pumpkin puree with the applesauce.
    2. Mix in cinnamon to taste.


    Per 1 1/4 cup Serving:

    112 - Calories
    1 gram - Protein
    31 grams - Carbohydrate
    4 grams - Fiber
    24 grams - Sugar
    0 grams - Total Fat
    0 grams - Saturated Fat
    0 grams - Trans Fat
    0 grams - Cholesterol

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