Healthy Recipes 
Part of the We Can program is to cook healthy food with the kids, these recipes are made with fresh ingredients, low fat and taste great. The We-Can Kids Loved them. Try Green Slime Smoothies, Salsa, Avocado Dip, Homemade Ranch Dressing and Quick and Easy Fruit dip.
We also incorporated healthy food into our Healthy Happy Hours, recipes for the Green Slime Smoothie, Salsa and Roasted Vegetables are below as well.
Try, taste and enjoy.
Green Slime Smoothies
Roasted Vegetables
Salsa
Avocado Dip (Guacamole)
Low Fat Ranch Dressing
Fruit Dip
Green Slime Smoothies
Ingredients:
1 Banana, cut in chunks
½ Apple, cored and chopped or sliced
½ cup White Grapes
1 cup Fat-Free Vanilla Yogurt (or Plain Yogurt and ¼ teaspoon vanilla)
1-2 cups fresh Spinach Leaves
¼ c no fat milk
Ice if desired
Steps:
Place all ingredients in blender and blend until smooth
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Roasted Vegetables
8 cups Diced Butternut Squash (can get at many grocery stores cut up)
8 cups Quartered Brussell sprouts and/or asparagus (1” pieces) or whatever root vegetables you like
Garlic Cloves – 3-4 whole (optional)
Toss all of the above in a 2-3 tablespoons olive oil and salt or general seasoning. Spread evenly on cooking sheet This amount will is good for 2 pans. Sprinkle with rosemary, thyme or whatever seasoning you like (preferably fresh)
Bake for @ 30 minutes at 450 or until soft. Brussell sprouts should get crisp.
- 4 Roma tomatoes, seeds removed
- 1 can shoe peg corn
- I can black eyed peas, rinsed and drained
- 1 each yellow, orange, green and red peppers (or a combination of 4 peppers)
- 1 mango (very ripe ones work best)
- 1/4 cup chopped fresh cilantro
- 1 large onion
- 1 small container of low fat feta cheese
- 2 tablespoons lemon or lime juice
- 1/3 c apple cider vinegar
- 1/8 teaspoon pepper
- 1 clove garlic, minced
- 1/4 teaspoon salt, or to taste
Combine all ingredients cover and chill at least 4 hours. Serve with tortilla chips. Makes about 2 1/2 cups.
Avocado Dip
2 very ripe avocados
2 cloves garlic, crushed or diced
2 medium tomatoes, diced
1/4 cup red onion, chopped fine
1 tsp. lemon juice
Dash cayenne pepper (optional)
Dash sea salt, to taste
Cut the avocados in half and remove the pits. Mash the avocados with a fork. If they are not very ripe, you will probably need to blend them in a food processor. You can also blend the garlic and tomatoes along with them, but I prefer a chunkier dip. When mashing the avocados by hand, I leave large chunks of avocado in the mix.
When you have the avocado, tomatoes, and garlic mixed, add in the lemon juice. In addition to adding to the flavor, it keeps the avocado from turning brown. Mix in the onions and spices to taste. You may want to play around with the amount of tomatoes used. Some people prefer a higher avocado-to-tomato ratio and vice versa.
Low-Fat Buttermilk Ranch
from Good Housekeeping
1/2 cup buttermilk
1/2 cup light mayonnaise
2 tablespoons chopped fresh parsley leaves
2 tablespoons chopped fresh chives
1 tablespoon cider vinegar
1 clove garlic, crushed with press
1/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Combine all ingredients and mix dressing in a small bowl with a whisk or fork. Or combine ingredients in a jar with a tight-fitting lid and shake to blend. If not using right away, cover and refrigerate up to 3 days.
NUTRITIONAL INFORMATION (per serving*)
Calories 30
Total Fat 2g
Saturated Fat --
Cholesterol 4mg
Sodium 150mg
Total Carbohydrate 2g
one tub of fat free cool whip
one tub of low fat cream cheese
one packet of sugar free strawberry jello
You take a large bowl and mix the cool whip, the cream cheese and the jello until well blended. Then refrigerate for at least half an hour. Cut up your fruit of choice and dig in...very yummy!!!