Food, Family & Fun
A Seasonal Guide to Healthy Eating
Commemorating 50 years of School Lunch
Here's an easy snack with fresh vegetables and nonfat yogurt.
- 1 Tbsp chopped onion
- 2 Tbsp chopped sweet pickle (or relish)
- 2 Tbsp chopped fresh parsley (or fresh dill), use half as much for dried
- 1 Tbsp prepared mustard
- 1/2 tsp paprika (optional—if you like a pink color)
- 1 cup nonfat plain yogurt
- 1 lb vegetables, raw or lightly steamed, any combination:
green beans, cauliflower or broccoli florets (cut into small pieces),
carrots (peeled and cut into sticks)
- Combine together onion, pickle, parsley, mustard, and paprika (optional).
- Mix into yogurt.
- Put dip in a small bowl in the middle of a large plate. Surround it with vegetables for dipping. Serve.
- For a taste variation, try Curry Dip: Substitute 2 tsp of curry powder for the mustard, add 1 Tbsp milk, and 1/8 tsp of sugar. Add 1 to 2 Tbsp raisins (optional).
Nutrients per serving (dip only)
- Calories 22
- Saturated fat.0 g
- Iron.1 mg
- Protein 2 g
- Cholesterol 0 mg
- Calcium 64 mg
- Carbohydrate 3 g
- Vitamin A 5 RE
- Sodium 70 mg
- Total Fat.2 g
- Vitamin C 2 mg
- Dietary Fiber 0 g
Is a tomato a fruit or a vegetable? The surprising answer: tomatoes are fruits that are usually called vegetables. Most fruits have seeds. Fruits are usually eaten raw, while many vegetables are cooked. Here's a game: Ask your child to name as many vegetables as possible in three minutes. Count how many different vegetables were served this week at school.
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