Authors as Published

Stephanie K. Goodwin, RD, graduate assistant, Family Nutrition Program

Applesauce Roll Pancakes

Yield: 4 servings
Serving size: 1 small pancake


1 cup unsweetened applesauce
2 eggs, beaten
1/2 cup milk
1/2 cup flour
1/2 teaspoon salt
1 tablespoon sugar
Cooking spray
Apples and powdered sugar (optional)

What to do:

  1. Put applesauce in a small saucepan on low heat. Keep warm.
  2. Mix eggs, milk, flour, salt, and sugar together until smooth.
  3. Grease a small frying pan with cooking spray. Heat to very hot.
  4. Pour approximately 1/4 of the batter into the pan; tip quickly until batter covers entire bottom of pan.
  5. Turn pancake and brown slightly on other side.
  6. Remove from pan, spread with 1/4 cup warm applesauce, and roll.
  7. Add sliced apples and powdered sugar if desired.

Serve with low-fat milk for a great start to your morning.

Peanut Butter and Raisin Swirl Sandwich

Yield: 1 serving
Serving size: 1 sandwich


1/4 cup raisins, chopped
2 tablespoons peanut butter
2 slices whole-wheat bread

What to do:

  1. Combine raisins and peanut butter; stir until evenly mixed.
  2. Spread on bread.

Serve with low-fat milk and a vegetable, like carrot sticks, to make a complete lunch meal.

Camel’s Eye (Egg Sandwich)

Yield: 1 serving
Serving size: 1 sandwich


1 slice whole-wheat bread
1/2 tablespoon soft (tub) margarine
1 egg
Salt and pepper

What to do:

  1. Cut a circle from the center of the bread; set aside.
  2. Melt margarine in a small frying pan.
  3. Place bread in pan.
  4. Crack egg gently into center of bread. Sprinkle with salt and pepper.
  5. Cook over medium heat, turning over after 5 minutes.

Cook another 1–2 minutes to desired doneness

Serve with fruit and low-fat milk to get you going in the morning.

Orange Juice Refresher

Yield: 6 servings
Serving size: 6–8 ounces


1 cup dry milk powder
3 cups cold water
1 (16-ounce) can frozen orange juice concentrate
3 tablespoons vanilla instant pudding (powder only)
12 ice cubes

What to do:

  1. Mix all ingredients except ice cubes in a large container or bowl.
  2. Measure 1 cup of mixture and 2 ice cubes into jars with tight-fitting lids.
  3. Blend or shake each jar until frothy. Drink from the jar or pour into a glass or mug.
  4. Refrigerate leftovers. Stir or shake jar before serving.

Drink during the summer as a cool snack.

Instant Banana Pudding

Yield: 1 serving
Serving size: 1 cup


1/2 small banana
3 tablespoons unsweetened applesauce
1 tablespoon low-fat plain yogurt

What to do:

  1. Mash banana.
  2. Add applesauce.
  3. Stir in plain yogurt.
  4. Serve immediately in small dish or chill.

Eat for a snack or a dessert.

Mexican Salad

Yield: 4 servings
Serving size: 1 cup


1/2 cup green onion
1 tomato
3–5 cups lettuce
1 (15-ounce) can kidney beans
1 cup grated cheese (low sodium)
Corn tortilla chips (unsalted)


1/2 pound ground beef, cooked
1 avocado, chopped

What to do:

  1. Chop green onion and tomato; set aside.
  2. Tear lettuce into large pieces; set aside.
  3. Drain kidney beans and rinse well.
  4. Combine all ingredients except salsa, and pour over crushed or whole corn chips.
  5. Drizzle with salsa.

Serve with low-fat milk for a complete meal.

Spanish Rice

Yield: 6 servings
Serving size: 1/2 cup


1 cup onion, chopped
1 cup green pepper, chopped
1 cup black beans, drained and rinsed
1/2 cup uncooked brown rice
1/2 cup water
2 (14.5-ounce) cans diced tomatoes (no salt added)
1 tablespoon cilantro
Black pepper and salt to taste

What to do:

  1. Add all ingredients in a pot.
  2. Cook over medium heat, uncovered, for about 40 minutes. You may need to stir with a fork or a large spoon to keep rice from sticking to the bottom of the pot.
  3. Remove from heat, cover, and let stand 10–15 minute

Serve with a glass of low-fat milk for a full meal or serve as a side dish.

Tortilla Pizza

Yield: 1 serving
Serving size: 1 pizza


1/2 cup green pepper
1 whole-wheat tortilla
3 tablespoons spaghetti sauce or pizza sauce
1/2 cup low-sodium mozzarella cheese, shredded
Garlic (optional)

What to do:

  1. Preheat oven to 375°
  2. Chop green pepper.
  3. Place tortilla on a cookie sheet.
  4. Spread sauce evenly on the tortilla.
  5. Sprinkle garlic (optional) and cheese on top of sauce.
  6. Spread chopped green pepper evenly on top of cheese.
  7. Bake 7–12 minutes or until cheese bubbles.

Serve with low-fat milk and fruit for lunch or dinner.

Sources: Frandsen, B.R., K.J. Frandsen, and K.P. Frandsen. 2004. Where’s mom now that I need her? Surviving away from home. 2nd ed. Salt Lake City, Utah: Aspen West Publishing. Adapted from: Virginia Cooperative Extension. n.d. Winning Snack and Drink Recipes. Virginia Cooperative Extension publication 348-470. (Publication is no longer available.)

This publication was partially funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).  The Supplemental Nutrition Assistance Program provides nutrition assistance to people with low incomes. It can help you buy nutritious foods for a better diet. To find out more, contact your local county or city Department of Social Services (phone listed under city/county government).  For help finding a local number, call toll-free: 1-800-552-3431 (M-F 8:15-5:00, except holidays).  By calling your local DSS office, you can get other useful information about services. 

In accordance with Federal law and U.S. Department of Agriculture (USDA) policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, religious creed, age, disability, or political beliefs.
To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue SW, Washington, DC 20250-9410 or call, toll free, (800) 795-3272 (voice) or (202) 720-6382 (TDD). USDA is an equal opportunity provider and employer.

This publication was partially funded by the Expanded Food Nutrition Education Program, USDA, CSREES.

Reviewer: Kathy Hosig, Ph.D., MPH, RD, associate professor, Edward Via Virginia College of Osteopathic Medicine

Virginia Cooperative Extension materials are available for public use, reprint, or citation without further permission, provided the use includes credit to the author and to Virginia Cooperative Extension, Virginia Tech, and Virginia State University.

Issued in furtherance of Cooperative Extension work, Virginia Polytechnic Institute and State University, Virginia State University, and the U.S. Department of Agriculture cooperating. Edwin J. Jones, Director, Virginia Cooperative Extension, Virginia Tech, Blacksburg; M. Ray McKinnie, Administrator, 1890 Extension Program, Virginia State University, Petersburg.

Publication Date

October 19, 2010