Healthy Recipes

Apple Coleslaw

Cereal Peanut Butter Bars

INGREDIENTS:

INGREDIENTS:

2 cups cabbage, finely shredded

1/3 cup raisins

1/3 cup lemon yogurt

2 unpeeled apples, cored and coarsely shredded or chopped

3 1/2 cups flake or crispy rice cereal, crushed

DIRECTIONS:

Combine all ingredients in a bowl. Toss gently to combine, chill and serve. Makes 4 servings.

VARIATIONS:

  • Use vanilla yogurt with grated lemon peel for a dressing. Add marshmallows in place of raisins.
  • Add chunk or crushed pineapple, drained, in place of apples or in addition to one of the apples.

HEALTH HINTS:

1/2 cup shredded coconut, optional

1/2 cup light corn syrup

1/2 cup sugar

1/2 cup peanut butter, smooth or chunky

1/2 cup chocolate chips

1/2 cup butterscotch chips

DIRECTIONS:

Spray an 8 x 8-inch pan with nonstick cooking spray and add cereal and coconut; mix.

In saucepan, combine corn syrup and sugar. Bring to a boil and add peanut butter. Stir until smooth, pour over cereal mixture covering as much of the cereal as possible. Mix thoroughly. Pat into pan.

  • The mayonnaise used in traditional coleslaws adds fat and calories but does not add nutrition to the salad. Yogurt has protein, calcium, and fewer calories than mayonnaise—a much healthier choice!
  • Using unpeeled apples adds fiber to the salad.

Combine chocolate and butterscotch chips in a saucepan. On the stovetop at a very low heat, stir until melted and smooth. May also be melted in the microwave by cooking for 60 to 90 seconds and stirring mid-way to hasten the melting process.

COOKING TIP:

Spread the melted chocolate mixture over the bars. Cool and cut. Makes 16 servings.

When using raw cabbage in a dish like coleslaw, chop it finely. This makes it easier to eat.

References:

  1. https://www.nutrition.gov/topics/shopping-cooking-and-food-safety/recipes
  2. http://mtdh.ruralinstitute.umt.edu/?page_id=817
  3. https://fns-prod.azureedge.net/sites/default/files/resource-files/CSFP-slick-sheet-2020%2revision_4.8.20.pdf
  4. https://www.fns.usda.gov/csfp/commodity-supplemental-food-program

This institution is an equal opportunity provider.

KSU-CEP-FAC-0096