ISU Nutrition: Team Treats
The big game is just around the corner! It is estimated that 80% of Americans picnic or tailgate at least once per year. Over 40% of people spend more than $500 per season on food and supplies. The snacks I will be showing you today are all under $1.00 per serving. Make sure you have a way to keep these items cold (under 41°F) to keep them safe to eat.
Jicama and black bean dip (Iowa)
1 small jicama, peeled and chopped (about 1/2 cup)
1 15-ounce can black beans, drained and rinsed
1 cup frozen corn, thawed
1/2 medium yellow bell pepper, seeded and chopped (about 1/2 cup)
1/2 medium onion, diced (about 1/2 cup)
1/3 cup light Italian dressing
Salt and black pepper
Optional: 2 tablespoons chopped fresh cilantro or 1 teaspoon dried cilantro
1. In large bowl, combine jicama, beans, corn, pepper, onion, and dressing. If desired, add cilantro.
2. Stir to coat all vegetables with dressing. Add salt and pepper to taste.
3. Serve immediately or cover and refrigerate several hours for flavors to blend.
Serving size: ½ cup
Serves: 10 Cost per serving: $0.39
Fruit salsa (Iowa State)
1. Wash strawberries, cut up strawberries and pineapple
2. Stir to combine to make a fruit salsa.
3. Serve with baked chips or cinnamon chips.
Tip: Can add 1 Tablespoon brown sugar if desired.
Serving size: ½ C Serves: 4
Mmmm Good Fruit Pizza (UNI)
For the cookie crust:
1 large egg white
¼ cup vegetable oil
¼ cup brown sugar, firmly packed
1/3 cup all-purpose flour
¼ teaspoon ground cinnamon
¼ teaspoon baking soda
1 cup uncooked quick-cooking oatmeal
For the topping:
3 ounces fat-free cream cheese, softened
1/2 (6-ounce) container nonfat vanilla yogurt
Fruit for topping the pizza (I used pineapple and grapes)
1. Preheat the oven to 375° F.
2. Use a medium mixing bowl to beat egg white until foamy. Add oil and sugar. Beat until smooth.
3. Use a small bowl to stir together the flour, cinnamon, and baking soda. Add to sugar mixture. Stir in oatmeal.
4. Line a baking sheet with aluminum foil and spray with cooking spray. Spread the dough in a 9-inch circle.
5. Bake about 12 minutes. Crust will begin to puff but does not look done. Remove from oven and let cool about 20 minutes. The crust continues to cook while cooling.
6. Use a small bowl to stir together the cream cheese and yogurt until smooth. Cover with plastic wrap and refrigerate until cool.
7. Transfer the crust to a serving plate. Spread the cream cheese mixture over the crust. Arrange fruit on top.
8. Cut into wedges and serve, or refrigerate up to 2 hours, covered and uncut.
Tip: Dip fruits that turn brown after cutting in lemon juice and drain well before adding to pizza. This works for bananas, apples, peaches, or pears.
Serving size: 1 wedge Serves: 9 Cost per serving: $0.41