"Sometimes when we buy or receive fresh fruits and vegetables from the food pantry, they go bad before we know it! What should we do?" -Concerned, single father of 2
Try these healthy, simple snacks below to use up your fruits and vegetables quickly.
Each of the snacks below are about 200-300 calroies.
1. Apple, Ham and Cheese Sandwiches
- Top 3 apple slices with a bite of cheese, and wrap them with a slice of deli meat.
2. Avocado Snack
- Slice an avocado, drizzle balsamic vinegar, and kick it up with a shake of hot sauce or your favorite spice!
- Stick to 4 spoonfuls of avocado or less.
3. Berry Delicious Snack
- Toss back 2-3 handfuls of fresh or thawed, frozen berries.
4. Cheese Quesadilla with Vegetables and Salsa
- Stuff a cheese quesadilla with fresh vegetables and the tang of salsa.
Here is what you need:
- six-inch tortilla (whole wheat or corn)
- 1 slice of cheese (or 1/8 cup shredded)
- mound of vegetables
- scoop of salsa
5. Chocolate Pieces and Apple
- Crunch into an apple with a bite-sized piece of chocolate along the side.
6. Frozen Fruit Treats
- Dip 20 frozen grapes (or any of your favorite fruits) into 1 tablespoon of peanut butter.* This combo tastes better than a PB&J sandwich.
- Freeze your fruit on a parchment-or foil-lined baking sheet. Once frozen, transfer them into a freezer bag or airtight container. Store in the freezer.
- Learn more about freezing fresh stuff on our Freeze N Save page.
7. Fruit and Cottage Cheese.
- You get more for your money when you buy a family-sized container of cottage cheese. Scoop out a half cup (No measuring cup? See what that measurement looks like here,) and brighten with fruit pieces.
8. Fruit with Peanut Butter Yogurt Dip
Dip 2 scoops of fresh fruit into a cup of low-fat, vanilla yogurt mixed with spoonful of peanut butter.*
9. Fruit or Vegetable Toast
Toast doesn’t have to be the same old, same old! On whole grain bread, spread: apple butter, peanut butter*, reduced-fat cream cheese, or a fruity flavored cream cheese. Finish it with your favorite fresh fruit.
- Or, place reduced-fat cottage cheese, hummus, or other spreadable cheeses onto whole grain bread with raw veggies like sliced peppers.
10. Nut Butter Banana Sandwiches
- Peanut butter (or your favorite nut or seed butter)* brings snacks to a perfect ten.
- Cut a banana into small, coin-shaped slices. Place a little peanut butter* between two slices.
- 1 spoonful of peanut butter can also pair with a juicy apple or a handful of celery stalks or carrots.
11. Peppers and Dip
- Chop a pepper into slices.
- Use a handful or 2 to scoop into a little of your favorite low-fat salad dressing or dip.
- Store the leftovers for a fast snack in the fridge.
- Or, freeze the peppers for later by giving these directions a shot.
12. Smiley Face Grahams!
- Decorate a half of a graham cracker with peanut butter* as the base, frozen or fresh blueberries as eyes, and a banana slice for a mouth.
13. Tomato "Basilball"
- Wedge 1 tomato, the size of a baseball. Sprinkle or shred cheese over the tomato and add basil. It's sure to be a big hit!
14. Vegetables with Parmesan Cheese
- Nibble on 2 handfuls of raw vegetables like sugar snap peas! Season them with 1 spoon of grated parmesan cheese and a pinch of pepper.
15 No-Bake Yogurt Fruit Pizza
- Running out of new, healthy snack ideas? Try this No-Bake Yogurt Fruit Pizza which includes more toppings than days of the week!
*You can also choose from these nut butter spreads: peanut, almond, and cashew or allergy-friendly soy, pumpkin, and sunflower seed butter.