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Fruit and Vegetable Snacks

 

The Mission:
"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

The Rescue!
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 and 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


*You can also choose from these nut butter spreads: peanut, almond, and cashew or allergy-friendly soy, pumpkin, and sunflower seed butter.