Explore a World of 

Possibilities 

in the Garden

and on

Your Plate

Dear Parents,

Your child will learn about fruits and vegetables in class as part 

of an exciting unit called Dig In! 

We will grow some foods in our “garden” and taste them in the classroom. 

Together, we will engage in activities to learn more about how certain foods 

are grown and why they are good for us. Your child will also use math, science, 

and language skills during these activities. 

We’ll need your help for these lessons to take root. This guide offers some ideas 

for talking with your child about what’s happening in class. It also has some 

simple and tasty ways families can eat more fruits and vegetables.

Please take a moment 

to look through this 

guide, and Dig In! 

Recipes

quick and simple 

meals using the 

fruits and vegetables 

your child is learning 

about at school 

“Ask About...”

prompts to get your 

child talking about 

the lessons 

learned in class

Fruit and Veggie Moments

tips from other 

parents on ways to 

use more fruits and 

vegetables in meals 

and snacks

Timesavers

ways to provide healthy 

meals quickly for your family

Cost Savers

ways to eat more 

fruits and veggies 

without breaking 

the bank

 Menu Planner

a tool to help you 

plan meals, create 

a shopping list, 

and eat healthier 

on a budget

Growing Tips

ideas for starting 

a family garden

In This

Guide,

You’ll Find:

Find recipes and more at http://teamnutrition.usda.gov

at Home
Table of Contents

Meet MyPlate..........................................................................................1

A Day of Fruits and Vegetables..............................................................2

MyPlate Menu Planner ..........................................................................3

A Word About These Recipes...................................................................4

Recipes

Plant Part Salad..........................................................................................5

Crispy Kale Chips.......................................................................................6

Spanish Chickpea Stew..............................................................................7

Chic’ Penne................................................................................................8

Colorful Quesadillas...................................................................................9

Happy Hummus.......................................................................................10

Smokin’ Powerhouse Chili.......................................................................11

Frozen Fruit Cups....................................................................................12

Eagle Pizza...............................................................................................13

Why Garden?..........................................................................................14
The MyPlate picture reminds us to eat foods from all five food groups for good health: 

Vegetables, Fruits, Grains, Protein, and Dairy. Foods from each of these groups provide 

nutrition the body needs.

Most people do not eat enough fruits and vegetables. The amount of fruits and vegetables 

a person needs to eat each day depends on age, gender, and physical activity level. A 

10-year-old girl or boy who gets about 30–60 minutes of physical activity each day needs 

21⁄2 cups of vegetables and 11⁄2 cups of fruit each day. An active 11-year-old girl or boy 

who gets more than 60 minutes of physical activity each day needs more: 21⁄2 to 3 cups of 

vegetables and 2 cups of fruit. You can learn about how much of each food group you or a 

family member needs at http://www.choosemyplate.gov.

Children and adults need to eat many types of vegetables during the week. Eating a variety 

helps the body get the nutrition it needs for good health. Most people do not eat enough 

dark-green, red, and orange vegetables, and beans and peas. Has your family eaten any of 

these vegetables this week?

Meet MyPlate

Dark-Green 

Vegetables

Broccoli

Collard greens

Kale

Leaf lettuce

Mustard greens

Romaine lettuce

Spinach

Red and Orange 

Vegetables

Acorn squash

Butternut squash

Carrots

Pumpkin

Red bell peppers

Sweet potatoes

Tomatoes

Beans and Peas

Black beans

Black-eyed peas

Garbanzo beans (chickpeas)

Kidney beans

Lentils

Pinto beans

Soy beans

White beans

‘I’m hungry.’

That’s the first 

thing my kids say 

when they come 

through the door. 

They go straight 

into the kitchen 

to get their own 

snacks. Whatever 

my kids see, 

they eat. So I keep 

cut-up veggies 

on a low shelf 

in the fridge 

and fresh fruit 

on the counter. 

If I don’t have fresh 

produce, I use 

canned or frozen. 

It takes a little 

planning, but it’s

 worth it. 

1

“

“

Making half 

your plate fruits and 

vegetables is an easy way 

to remember to include these 

foods at meals. Fruits and 

vegetables also make 

great snacks.
Are you and your family eating enough fruits and vegetables? 

Here’s what a day’s worth of meals could look like.

A Day of Fruits and Vegetables

• Oatmeal with

chopped walnuts

• Berries

• 100% Orange juice

• Low-fat (1%) milk • Cheeseburger 

on whole-wheat bun

• Baked sweet 

potato fries

• Baked beans

• Grapes

• Low-fat (1%) 

milk 

• Broccoli

• Pasta with tomato 

meat sauce

• Low-fat (1%) milk

2

If you don’t 

eat vegetables at 

breakfast, have them 

as an afterschool 

snack.

1⁄2 cup 

baked beans

1⁄2 cup sweet

potato fries

1⁄2 cup 

baby carrots

+ + + + =

1⁄2 cup

broccoli

1⁄2 cup 

tomato sauce

Mix It Up! 

You can combine 

food groups on 

your plate to make 

a great-tasting 

meal. Try this 

Smokin’ 

Powerhouse 

Chili (recipe 

on page 11).

Good News!

Schools are 

now required 

to offer at least 

1⁄2 cup of fruit 

and 3⁄4 cup 

of vegetables in 

school lunches.* 

(*provided under the 

National School 

Lunch Program 

for grades K-8)

21⁄2 cups 

vegetables

1⁄2 cup 

berries

+ + =

1⁄2 cup 

orange juice

1⁄2 cup 

grapes 11⁄2 cups 

fruit

• Whole-wheat

 crackers

• Baby carrots

 and low-fat dip

• Water

 Fruits:

 BREAKFAST

LUNCH

SNACK

DINNER

How do the fruits and vegetables in the meals add up? 

Remember that most moderately active 10-year-old children need 11⁄2 cups of fruit 

and 21⁄2 cups of vegetables each day. Your child might need more or less.

Vegetables:
Use this page to come up with meals for your family. Visit http://www.choosemyplate.gov

to learn what foods belong to each food group.

Adventure Night. Have your child pick a new fruit or vegetable for the family to taste. 

Ask your child to help prepare it, and he or she will be more likely to try it.

Make Your Own. Set up bowls of foods and have everyone make 

their own salad or tacos.

On the Go. Pack sandwiches, fruit, and raw vegetables in a cooler and enjoy dinner 

“picnic style” after your child’s school day, sporting event, or club meeting.

Breakfast for Dinner. Enjoy omelets filled with vegetables, or whole-grain bagels 

with low-fat cheese, sliced tomato, and leaf lettuce. You can even wear pajamas to the table!

Menu Planner

3

MyPlate

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

 MEAL/

 THEME Fruit Vegetable Grain Protein Foods* Dairy

* Beans, split peas, and black-eyed peas can count toward either the Protein Foods Group or the Vegetable Group.
Make Meals and Memories Together. It’s a lesson they’ll use for life. Children learn about fruits and vegetables 

when they help prepare them. And all of that mixing, mashing, and measuring makes them want to taste what 

they are making. It’s a great trick for helping your “picky eater” try fruits and vegetables. Look for the hand symbol 

throughout the recipes to see what preparation steps your child can do.

Grow Some Flavor. Try growing some of the herbs, fruits, or vegetables used in these recipes. Herbs, such 

as basil and rosemary, are easy to grow in a flowerpot on a sunny windowsill. Using herbs to flavor foods 

instead of salt, sugars, or solid fats is also better for your health. Look for the leaf symbol in the recipes 

for items that are easy to grow in a flowerpot or small garden.

Substitute. If you don’t have some of the items needed to prepare the recipes in this booklet, 

try these substitutions:

 • Instead of olive oil, use the same amount of vegetable oil. 

 • Instead of canned beans, use cooked dry beans (1⁄2 - 2/3 cup dry beans makes 

 11⁄2 cups cooked beans, which is about the same as a 15 ounce (oz) can). 

 • Instead of fresh herbs, you can use dried herbs. The general rule is 1 tablespoon (Tbsp) of chopped 

 fresh herbs equals 1 teaspoon (tsp) of dried herbs. 

 

 • Instead of balsamic vinegar, you can use cider vinegar or red wine vinegar and some sugar. Use 1 Tbsp 

 of cider vinegar or red wine vinegar plus 1⁄2 tsp of sugar which equals 1 Tbsp of balsamic vinegar.

Keep It Clean. Everyone should wash his or her hands before and after preparing food, 

and before eating food. Help your child follow these hand-washing steps:

 • Wet hands with clean, running water. Use warm water if available.

 • Apply soap.

 • Rub hands together to make a lather, and scrub all parts of the hands for 20 seconds. 

 Show your child how to wash the back of hands, between fingers, and under fingernails.

 • Rinse hands well under running water.

 • Dry hands using a clean paper towel. If possible, use a paper towel to turn off the faucet.

Rinse Fruits and Vegetables. Rinse produce under running water just before eating, cutting, peeling, 

or cooking. Do not use soap or detergent. Items that are prepackaged/precut (like baby carrots) 

and labeled as “prewashed” or “ready-to-eat” do not need further rinsing.

A Word About These Recipes...

4
Recipe

Plant Part Salad

Preparation time: 20 minutes 

Cooking time: none

Serves: 8

Serving size: 11⁄2 cups

Ingredients:

Seed: 1 15-oz can of chickpeas 

(no salt added), drained and rinsed

Flower: 1 small head of broccoli, cut into bite-size 

florets (yielding about 2 cups)

Fruit: 1 medium zucchini, cut into half-moons

Stem: 2 stalks celery, heads and tails trimmed, sliced 

in half vertically, then chopped into 1⁄2” pieces

Leaf: 1 small head of leaf lettuce, torn 

into bite-size pieces 

Root: 2 carrots, peeled and sliced into 1⁄2”-thick circles

Dressing:

• 1⁄2 cup olive oil or other vegetable oil

• 2 Tbsp balsamic vinegar 

• 1⁄2 tsp salt 

• 1⁄4 tsp ground black pepper

 optional: 1 Tbsp fresh herbs, chopped 

 (basil, mint, oregano, or thyme) 

Directions:

1. Place all salad ingredients in a large bowl. 

2. In a small bowl, whisk together oil, vinegar, salt, pepper,

 and herbs. (You can also use 1 cup of your family’s 

 favorite prepared vinaigrette dressing [about 2 Tbsp 

 of dressing per serving of salad].)

3. Drizzle dressing over salad. Toss salad gently 

 and serve. 

 I add shredded carrots and zucchini to practically everything –

meatloaf, casseroles, soups, sauces, muffins,

quick breads – you name it!

Cost

Saver

Ask

About

Use fresh vegetables and 

fruits that are in season. They 

are easy to get, have more 

flavor, and are usually less 

expensive. Your local farmers 

market is a great source of 

seasonal produce.

• What did you learn about

 foods that come from plants? 

• Did you try any new fruits 

 and vegetables at school? 

 Which ones?

$

?

5

Your child learned 

that the fruits and vegetables 

we eat are parts of plants. They 

are seeds, leaves, fruits, stems, 

roots, or flowers. As you prepare 

this salad with your child, ask 

him/her to tell you what part 

of the plant each 

ingredient is.

“

“
I always keep a bag of baby spinach in the fridge and will grab a handful – dice it up 

real quick – and toss it into soups, over pasta, on pizza, or in tacos. 

Half the time the kids don’t even notice!

 Recipe

Crispy Kale Chips

Preparation time: 8 minutes 

Cooking time: 10 minutes

Serves: 6-8

Serving size: 1⁄2 cup

Ingredients:

• 1 pound kale (1-2 bunches) 

• 2 Tbsp olive oil or other vegetable oil

• 1 tsp salt

Directions:

1. Preheat oven to 375 °F.

2. Rinse kale leaves and pat dry with clean towel. 

3. Remove tough rib (stem) from kale.

4. Tear leaves into smaller pieces (11⁄2” - 2”) and place on 

baking sheet. 

5. Toss leaves with oil and sprinkle with salt.

6. Spread leaves in single layer and place baking sheet in 

oven for 5 minutes.

7. Remove baking sheet from oven, turn leaves, and cook 

for another 5 minutes. Watch closely.

8. Remove from oven and let cool.

Cost

Saver

Ask

About

Fresh, frozen, and canned fruits 

and vegetables are all smart choices. 

Buy some of each to last until your 

next shopping trip. Compare canned 

and frozen fruits and vegetables and 

choose ones that are lower in added 

salt, sugar, and fat. Look for canned 

fruits packed in “100% fruit juice” 

or water.

• What steps does a food

 take to get from the farm 

 to the plate? 

• Did you taste any 

 dark-green leafy vegetables 

 at school?

$

?

6

Want your kids 

to reach for a healthy 

snack? Put these tasty 

kale chips within 

reach. 

“

“
Canned beans are a great item to keep on hand for a quick and low-cost meal. You don’t 

always think of them as ‘kid-friendly,’ but my kids love it when we have bean 

burritos or quesadillas. Veggie chili is also a hit at my house.

Cost

Saver

Ask

About

Check the local newspaper, 

Web sites, and stores for 

sales, coupons, and specials 

that will help you save money 

on food. 

• What two food groups 

 are beans in? 

• Why are beans good for us?

$

?

7

Recipe 

Spanish Chickpea Stew

Preparation time: 15 minutes 

Cooking time: 20-25 minutes

Serves: 6

Serving size: 1 cup

Ingredients:

• 3 Tbsp olive oil or other vegetable oil

• 2 tsp fresh garlic, minced 

• 2 cups fresh onions, peeled, diced

• 2 tsp paprika

• 1⁄2 tsp ground cumin

• 3 cups frozen spinach, chopped 

• 2 cups canned low-sodium garbanzo beans (chickpeas),

 drained, rinsed

• 3⁄4 cup golden raisins

• 1 cup canned low-sodium diced tomatoes

• 11⁄2 cups low-sodium chicken stock

• 1 Tbsp red wine vinegar

• 1⁄4 tsp salt

• 1⁄4 tsp ground black pepper

Directions:

1. Heat oil over medium heat in a large pot.

2. Add garlic and sauté for 1 minute. Add onions and 

continue to sauté for 2-3 minutes until onions smell 

sweet and are translucent.

3. Mix in paprika and cumin. 

4. Add spinach and sauté for 7 minutes.

5. Add garbanzo beans (chickpeas), raisins, tomatoes, 

and chicken stock. Bring to a boil. 

6. Reduce heat to low and simmer uncovered 

for 7-10 minutes, or until the raisins are plump.

7. Add vinegar, salt, and pepper. Mix well. 

Serve warm.

“

“

 Recipe from “Recipes for Healthy Kids: Cookbook for Homes” 

 at http://teamnutrition.usda.gov/Resources/recipes_for_healthy_kids.html
At least once a week, we have ‘colorful pasta’ night. We look at spaghetti like a big salad 

bowl – what veggies can we toss into it? Peas, fresh 

tomatoes, broccoli, asparagus. Anything works!

Time

Saver

Ask

About

To get dinner on the table more 

quickly and with ease, do some 

tasks at breakfast or at night 

after the kids go to bed. Wash 

and cut vegetables, or make a 

fruit salad. Cook lean ground 

beef or turkey for burritos or 

chili. Store everything in the 

fridge until ready to use.

• What did you think 

 of the broccoli? 

• How could we eat

 more of it? 

• What kind of maze 

 did you build for 

 the bean plant 

 at school?

Recipe from “Recipes for Healthy Kids: 

Cookbook for Homes” at

http://teamnutrition.usda.gov/

Resources/recipes_for_healthy_

kids.html

?

8

 Recipe 

Chic’ Penne

Preparation time: 20 minutes 

Cooking time: 20 minutes

Ingredients:

• 3 cups penne pasta, whole-wheat, dry (12 oz)

• 1 tsp granulated garlic, divided*

• 2 cups fresh broccoli florets

• 1 cup cooked, diced chicken, 1⁄2” pieces (4 oz)**

• 11⁄2 cups fat-free half and half

• 1 Tbsp enriched all-purpose flour

• 1/8 cup low-sodium chicken broth

• 1 tsp salt

• 1⁄2 tsp ground black pepper

• 1⁄2 cup reduced-fat cheddar cheese, shredded (2 oz)

• 1⁄2 cup low-fat mozzarella cheese, low-moisture, 

 part-skim, shredded (2 oz)

Directions:

1. Preheat oven to 350 °F.

2. In a large pot, bring 2 quarts water to a boil. Gradually stir in pasta 

and return to a boil. Cook uncovered for 8-10 minutes or until 

tender. Do not overcook. Drain well. 

3. Toss pasta with 1⁄2 tsp granulated garlic. 

4. Fill a medium pot with water and bring to a boil. Add broccoli 

florets and boil for 5 minutes. Drain well. Sprinkle with remaining 

granulated garlic.

5. Transfer pasta and broccoli to a medium casserole dish (about 8” 

x 11”) coated with nonstick cooking spray. Add chicken. Mix well.

6. In a small mixing bowl, mix 1⁄2 cup half and half with flour. Whisk to 

remove lumps. 

7. In a medium skillet, heat chicken broth, salt, pepper, and 

remaining half and half. Stir constantly. Stir in half and half/flour 

mixture. Stir constantly and bring to a boil. 

8. Reduce heat to low. Stir frequently for 5 minutes. Sauce will thicken. 

Add cheese and stir until cheese melts. Remove from heat. Pour 

sauce over broccoli/pasta mixture. 

9. Cover casserole dish with lid or with foil. Bake at 350 °F for 

8 minutes. Heat to an internal temperature of 165 °F or higher 

for at least 15 seconds. Remove from oven. Serve hot. 

* If you don’t have granulated garlic, you can add 1⁄2 tsp of garlic powder during step 7

 instead. Note that garlic powder and granulated garlic are not the same as garlic salt.

** For information about safely preparing raw meat, poultry, seafood, and eggs, go to

 http://www.foodsafety.gov.

Serves: 6

Serving size: 11⁄2 cups

“

“

This pasta 

dish has almost 

every food group in it. 

Just serve fruit for dessert 

and you’ve got a

MyPlate meal.
You’d never expect peppers to be sweet, but they are. My daughter loves the crunch, 

so I keep sliced bell peppers in the fridge. I serve them with a little 

ranch dressing...so good and so easy!

Recipe 

Colorful Quesadillas

Preparation time: 10 minutes 

Cooking time: 15 minutes

Serves: 8

Serving size: 4 wedges or 1 quesadilla

Ingredients:

• 8 oz fat-free cream cheese

• 1⁄4 tsp garlic powder

• 8 small whole-wheat tortillas

• 1 cup sweet red or green bell pepper, chopped 

• 1 cup shredded low-fat cheese

• 2 cups fresh spinach leaves 

 or 10 oz frozen spinach, thawed and squeezed dry 

Directions:

1. In a small bowl, mix the cream cheese 

and garlic powder. 

2. Spread about 2 Tbsp of the cheese mixture 

on each tortilla. 

3. Sprinkle about 2 Tbsp bell pepper and 

2 Tbsp shredded cheese on one half 

of each tortilla. 

4. Add spinach: 1⁄4 cup if using fresh leaves or 

2 Tbsp if using frozen. Fold tortillas in half. 

5. Heat a large skillet over medium heat until hot. Put 

2 folded tortillas in skillet and heat for 1-2 minutes 

on each side or until golden brown.

6. Remove quesadillas from skillet, place on platter, and 

cover with foil to keep warm while cooking the remainder.

7. Cut each quesadilla into 4 wedges. Serve warm.

Time

Saver

Ask

About

Cooking together is not only a 

great bonding experience, but 

it gives kids skills that they’ll 

need for life. Even better, 

it helps get dinner on the 

table faster.

• What are some ways 

 we can use fruits and 

 vegetables to add color 

 to our meals at home? 

• What are some examples 

 of dark-green, red, and

 orange vegetables? 

?

9

Make an 

assembly line and put 

the family to work. One 

child can spread the cheese 

mixture, another can sprinkle 

the veggies. Make sure 

an adult does the 

cooking, though!

“

“
I feel like I’m always running with three kids playing three different sports. I want to offer healthy 

snacks on the go, and a little dried fruit mixed with nuts does the trick. It’s sweet, so the kids 

think they’re getting a dessert. I know they’re getting 

nutrients they need. 

Time

Saver

Ask

About

Cook fresh, frozen, or canned 

vegetables in the microwave for a 

quick-and-easy side dish to add 

to any meal. Steam fresh or frozen 

vegetables in a bowl with a small 

amount of water.

• What region of the

 United States or world

 did you research? 

• What is a fruit or vegetable

 eaten in that region? 

• Did you learn about any

 new ways to prepare fruits

 and vegetables that you

 would like to try at home?

?

10

Here’s a 

perfect snack to take

on the go. Serve with 

whole-grain pita bread

or baby carrots.

“

“ Recipe

Happy Hummus

Preparation time: 10 minutes 

Cooking time: none

Serves: 24

Serving size: 2 tablespoons

Ingredients:

• 2 15-oz cans of chickpeas (garbanzo beans), 

 rinsed and drained 

• 1⁄2 cup water

• 2 cloves garlic, minced

• 1⁄4 cup tahini (sesame seed paste) 

• 2 Tbsp olive oil or other vegetable oil

• 3-4 Tbsp lemon juice

• 3⁄4 tsp salt

• 1⁄4 tsp ground black pepper

• 1 Tbsp paprika

• 3 Tbsp fresh parsley, chopped

Directions:

1. Place chickpeas, water, garlic, tahini, oil, lemon juice, 

salt, and pepper in food processor or blender. Process 

or blend until it forms a creamy paste.

2. Spoon hummus into a bowl and top with paprika or 

parsley.

3. Serve with whole-wheat pita bread for dipping, or with 

cut-up vegetables.
My boys love baby carrots, so you can always find them in our fridge. 

They make a great snack or easy side with dinner.

11

Time

Saver

Recipe

Smokin’ Powerhouse Chili

Preparation time: 30 minutes 

Cooking time: 1 hour, 25 minutes

Serves: 6

Serving size: 1 cup of chili and 1⁄4 cup quinoa

Ingredients:

• 2/3 cup quinoa, dry (or 11⁄2 cups cooked brown rice)

• 1 cup fresh onions, peeled, diced 

• 2 tsp fresh garlic, minced 

• 3⁄4 cup low-sodium vegetable stock 

• 11⁄4 cups fresh carrots, peeled, diced 1⁄2” 

• 1⁄2 cup fresh red bell peppers, seeded, diced

• 1⁄2 tsp ground chipotle pepper (optional)

• 1 cup fresh sweet potatoes, peeled, diced 1⁄2” 

• 13⁄4 cups canned low-sodium diced tomatoes 

• 1 cup canned low-sodium tomato sauce 

• 1⁄4 cup fresh cilantro, chopped

• 21⁄2 tsp chili powder

• 21⁄2 tsp ground cumin

• 1⁄4 tsp salt

• 2 cups canned low-sodium 

 black beans, drained, rinsed 

• 1⁄2 cup frozen corn

Directions:

1. To prepare quinoa (skip this step if using brown rice):

a. Rinse quinoa in a fine mesh strainer until water runs clear, not cloudy. 

b. Combine quinoa and 11/3 cups water in a small pot. Cover and bring to a boil. Turn heat down to low and simmer 

uncovered until water is completely absorbed, about 10-15 minutes. When done, quinoa will be soft and a white ring 

will pop out of the kernel. The white ring will appear only when it is fully cooked. Fluff with a fork and set aside. 

2. In a large pot coated with nonstick cooking spray, cook onions and garlic over low-medium heat for 2 minutes. 

Add half of the vegetable stock and bring to a boil.

3. Add carrots, red bell pepper, and optional ground chipotle pepper. Cook uncovered over medium heat for 10 minutes.

4. Steam sweet potatoes in a steam basket over high heat. Cover and steam for 15 minutes or until fork-tender. 

5. Add remaining vegetable stock to pot along with diced tomatoes, tomato sauce, cilantro, chili powder, cumin, 

and salt. Cook uncovered over medium heat, stirring occasionally, allowing mixture to thicken and flavors to blend 

for about 15 minutes.

6. Add black beans, corn, and steamed sweet potatoes. Cover and continue cooking over low heat for 10-15 minutes. 

7. Serve 1⁄4 cup quinoa or brown rice with 1 cup chili.

“

“

Ask ? About

Invite a friend over for a “cooking 

date.” Prepare a large batch of your 

favorite meal – double or triple the 

recipe. Freeze in containers for a 

family meal. Use them throughout the 

week and you won’t have to spend 

money on take-out.

• What did you learn about cooking

 and reading recipes? 

• What kind of meal would you like 

 to cook together? 

• What fruits or vegetables can

 we add to it?

Recipe from “Recipes for Healthy Kids: Cookbook for Homes” at http://teamnutrition.usda.gov/Resources/recipes_for_healthy_kids.html

You can 

make extra chili 

(without the quinoa) 

and freeze it 

for later. 
Some families have pancakes on the weekend. We do ‘Smoothie Sundays.’ We toss whatever fruit is

 left in the house (frozen and fresh) into a blender along with 1 1

/2 cups of fat-free yogurt 

and 1

/2 cup of 100% fruit juice. It’s a perfect (and delicious) way to use up 

those bananas that are turning brown.

“

“ Recipe

Frozen Fruit Cups

Preparation time: 15 minutes 

Cooking time: 3 hours (to freeze)

Serves: 18

Serving size: 1 muffin-tin cup

Ingredients:

• 3 bananas

• 24 oz fat-free strawberry yogurt

• 10 oz frozen strawberries, thawed, with the juice

• 8 oz canned crushed pineapple with the juice

Directions:

1. Line 18 muffin-tin cups with paper baking cups. 

2. Dice or mash bananas and place in a large mixing bowl. 

3. Stir in remaining items. 

4. Spoon into muffin-tin cups and freeze for at least 3 hours 

or until firm. Remove frozen cups and store in a plastic 

bag in freezer.

5. Before serving, remove paper cups and let stand 

10 minutes.

Cost

Saver

Ask

About

Frozen treats are a kid favorite in 

the warm months. Just put rinsed 

grapes or cut-up melon in the 

freezer. Or make “popsicles” by 

inserting sticks into peeled bananas 

and freezing. So cool! 

• What fruits have you

 tasted in class? 

• What types of fruits are

 growing in the school

 garden?

$

?

12

This is

a dessert 

you’ll be happy

to serve after

every meal.
Every weekend, I ask my kids to pick a dinner for the coming week. I figure if they 

have a hand in helping to plan the menu, they’ll be more likely to eat what I cook. 

And every dinner has to include a veggie. Sometimes they’ll 

ask for a certain-color meal. That’s always fun.

Ask

About

Plan out your meals 

ahead of time, and 

make a grocery list. 

You will save money by 

buying only what you 

need. Try to shop when 

you are not hungry; it’s 

easier to make healthier 

choices. And that will 

leave more of your food 

budget for vegetables 

and fruits.

• What did the Fruit 

 Imposter activity at

 school teach you

 about reading Nutrition

 Facts labels? 

• How can we make

 healthier choices at

 the grocery store? 

Time 

and 

Cost $ Saver

?

13

Salt-Free Taco 

Seasoning Blend 

• 1 tsp dried onion powder

• 1 tsp chili powder

• 1⁄2 tsp ground cumin

• 1⁄2 tsp crushed red pepper

• 1⁄2 tsp garlic powder

• 1⁄4 tsp dried oregano

• 1⁄2 tsp cornstarch

Directions:

Combine all ingredients. If using 

immediately, do not add cornstarch.

Store in an airtight container.

“

“

Recipe from “Recipes for Healthy Kids: Cookbook for Homes” at

http://teamnutrition.usda.gov/Resources/recipes_for_healthy_kids.html

Recipe

Eagle Pizza

Preparation time: 25 minutes 

Cooking time: 10 minutes

Serves: 6

Serving size: 1 tostada pizza

Ingredients:

• 1⁄2 cup fresh spinach, julienne-cut “shoestring strips” 

• 1⁄2 cup fresh romaine lettuce, julienne-cut “shoestring strips” 

• 21⁄4 tsp salt-free chili-lime seasoning blend*

• 13⁄4 cups canned low-sodium refried beans, fat-free

• 3⁄4 cup fresh green bell pepper, seeded and diced

• 3⁄4 cup fresh onions, peeled, diced 

• 11⁄4 cups canned low-sodium corn, drained, rinsed 

• 6 whole-grain tostada shells 

• 6 Tbsp reduced-fat Mexican cheese blend, 

 shredded (11⁄2 oz)

• 1 cup fresh carrots, peeled, shredded 

• 1⁄2 cup low-sodium salsa, mild

• 1⁄2 cup fat-free sour cream

Directions:

1. Preheat oven to 350 °F.

2. Combine spinach and lettuce in bowl and set aside. 

3. In a medium mixing bowl, combine salt-free seasoning 

blend and refried beans. Set aside. 

4. In a small skillet coated with nonstick cooking spray, cook green 

peppers, onions, and corn for 3-4 minutes. Set aside.

5. For each pizza, place 1⁄4 cup of bean filling on tostada shell. Spread 

mixture evenly using the back of a spoon. Top with 1/3 cup sautéed 

vegetable mixture. Lightly sprinkle 1 Tbsp of cheese on top. 

6. Place tostadas on a large baking sheet coated with nonstick 

cooking spray. Bake until cheese is melted, about 2 minutes.

7. Remove tostadas from oven. Top each tostada with:

 About 1 Tbsp spinach/lettuce mixture

 About 21⁄2 Tbsp carrots

 About 1 Tbsp salsa 

 About 1 Tbsp sour cream

*If desired, use 21⁄4 tsp Salt-Free Taco Seasoning Blend in place 

of salt-free chili-lime seasoning blend.

Enjoy this

 healthy pizza 

for dinner!
The Dig In! unit uses gardening to get kids interested in fruits and vegetables. They learn 

about where their food comes from and how to build a healthy plate at mealtime. When kids 

grow and prepare fruits and vegetables, they are also more likely to taste them. The garden 

also adds a fun, hands-on element to Math, Science, and English Language Arts lessons.

Gardening can be a great way for your family to enjoy the outdoors, get physical activity, 

and grow fruits, vegetables, and fresh herbs.

Interested in starting a garden? First, think about the type of garden that’s right for you 

and the space you have. Gardens can be outdoors in the ground, in raised beds, in 

containers, or indoors in small pots on windowsills.

Below is a list of some fruits and vegetables that are easy to grow. For more information 

on growing these fruits and vegetables, see the Gardening Guide on the Team Nutrition 

Web site at http://teamnutrition.usda.gov/Resources/dig_in.html.

Why Garden?

Beets

Broccoli

Cabbage

Carrots 

Collard greens

Cucumbers

Green beans

Green peas

Kale

Leaf lettuce

Melon

Mustard greens

Peppers

Potatoes

Radishes

Romaine lettuce

Spinach

Strawberries

Swiss chard

Tomatoes

Winter squash

Zucchini

Additional 

Gardening 

Resources from 

the U.S. Department 

of Agriculture 

(USDA):

• Healthy Meals and 

 School Gardens –

 Team Nutrition:

 http://healthymeals.

 nal.usda.gov/

 resource-library/

 school-gardens  

• The People’s Garden: 

 http://www.nifa.

 usda.gov/fo/

 peoplesgardengrant

 program.cfm

• U.S. Plant Hardiness

 Zone: http://www.

 usna.usda.gov/

 Hardzone/

• U.S. National Arboretum

 Gardening Tips: 

 http://www.usna.

 usda.gov/Gardens/

 gardeningr.html

Plant a Windowsill Herb Garden Together

Basil, dill, cilantro, oregano, sage, and thyme are tasty herbs and easy to grow on a sunny 

windowsill. All you need is the right amount of light, water, and fertilizer. 

Here are some quick tips to get you started:

1. Select which herbs you want to grow.

2. Get a flowerpot for each herb. Make sure the pot has holes in the bottom for water to drain

 out. Place a plate or saucer under each pot to catch the extra water. 

3. Plant seeds in potting soil or a seed-starting mix. Check the seed packet to see how deep

 to plant the seeds. Do not use garden soil, which may be too heavy. 

4. Keep soil moist, but not soggy. Water when the soil is dry to the touch. Add water until it

 comes out of the bottom of the pot. Empty the extra water out of the saucers under the 

 pot after watering.

5. Put the container in a sunny window. Most herbs need 5-6 hours of direct sunlight 

 each day. 

6. Arrange your pots so that they do not touch each other. Don’t let the growing herbs touch

 cold windows.

7. Fertilize every 2 weeks with a half-strength solution of all-purpose plant fertilizer. Only 

 fertilize when the soil is damp. Do not use pesticides.

U.S. Department of Agriculture • Food and Nutrition Service • http://teamnutrition.usda.gov 

April 2013 • FNS-453 • USDA is an equal opportunity provider and employer.