*Recommend family purchase of shredded cheese
Blueberry Walnut Pancakes
1 box pancake mix (that requires only water to be added)
1 cup of dried blueberries
1 cup of chopped walnuts
1 container of orange juice
Directions: Follow directions on box for preparing pancake mix and add 1 cup of dried blueberries to batter.
Servings: 1 serving= 2 pancakes, ¼ cup of dried blueberries, ¼ cup of chopped walnuts and 1 cup of orange juice
Food Groups per serving: 2 servings of grains, 1 serving of meat, and 1.5 servings of fruit
Rice and Bean Wraps*
1 package of Spanish rice
1 jar salsa
1 can black or kidney beans
1 can of corn
1 package of whole wheat tortillas
*May purchase 1 1/3 cups of shredded cheese to add.
Directions: In a large skillet sauté rice, mix over medium-high heat until golden brown. Add 2 cups of water, jar of salsa, and box seasoning from rice and bring to a boil. Reduce heat to low. Cover; simmer 15-20 minutes until rice is tender. Stir in beans and corn. Serve in tortillas.
Servings: 1 wrap with ½ cup of rice = 1 serving
Food Groups per serving: 1 serving meat, 2 servings of grains, 2 servings of vegetables (1 serving of dairy if cheese is added)
Spaghetti and meat sauce
1 box spaghetti noodles
1 jar of meat sauce
1 can of mushrooms
Directions: Cook spaghetti according to package. Heat meat sauce and add mushrooms
Servings: 1 serving= 1 cup of pasta, 2 cans of green beans (heat according to directions), 2 cans fruit cocktail
Food Groups per serving: 2 servings of grains, 2 serving of vegetable, .5 serving of meat, and 1 serving of fruit
Note: This menu is low in dairy.