Barbara M. Tufts Co-op
Parents' Recipes
These are actual recipes made by B.M.T.C.P. parents. Feel free to use any or email us with some of your own!
Yogurt Fruit Dip
2 ounces of vanilla greek nonfat yogurt
1 teaspoon sunflower seed butter
1 apple
Mix yogurt with sunflower seed butter and spread on apple or use as a dip. Enjoy!
With sunflower seed butter and apple: 171 calories, 3.0 g fat, 33.4 g carbohydrates, 6.3 g protein, 4.7 g fiber, 43 mg sodium
Simple Parmesan Cracker with Goat Cheese and Fruit
(makes 15 crackers)
1 4 ounce piece of Parmesan cheese
1 tablespoon all-purpose flour
ground black pepper (optional)
Heat the oven to 350 degrees. Line two baking sheets with parchment paper.
Grate the Parmesan with the large grating side of a box grater. Combine the Parmesan and flour (and optional pepper) in a bowl and mix. With a tablespoon measure, spoon mixture onto the parchment paper making a 1 inch diameter circle.
Bake for 10-12 minutes until light brown. Cool for a minute and remove with a spatula.
For one cracker=34 calories, 2.2 g fat, 1.3 g saturated fat, 0.7 g carbohydrates, 0 g sugar, 3.0 g protein, 0 g fiber, 116 mg sodium
Spread goat cheese and add fruit of your choice.
Strawberry Santa Hats
makes 10 hats
10 fresh strawberries
½ cup part skim ricotta cheese
2 tablespoons confectioners sugar
¼ teaspoon vanilla
Hull strawberries and slice a small portion off the bottom so that the strawberry will lay flat. Mix together ricotta, sugar, and vanilla. Using a spoon, put filing between the bottom slice and the top slice. Add a dab of filling to the tip of the strawberry.
These can be enjoyed immediately or put in the refrigerator to be served later. These will last one day in the fridge.
For one strawberry=27 calories, 1.0 g fat, 0.6 g saturated fat, 3.1 g carbohydrates, 0.6 g sugar, 1.5 g protein, 0 g fiber, 16 mg sodium, 1 PointsPlus
DIY Vitatops
1 ½ cups white whole wheat flour
1 teaspoon baking powder
½ teaspoon salt
½ cup sugar
¼ cup dark cocoa powder (Hershey’s Special Dark)
1 teaspoon vanilla
1 cup skim milk
2 egg whites
1/4 cup semi-sweet mini chocolate chips
Preheat oven to 400 F. Spray a 12 muffin cup muffin tin with nonstick spray or use foil muffin liners.
Mix together the flour, baking powder, salt, sugar, and cocoa powder. Add the almond milk and vanilla and mix until blended.
Beat egg whites until they hold peaks. Fold in egg whites and mini chocolate chips into flour mixture. Spoon into 12 muffin cups and bake for 15 minutes or until tester comes out clean of crumbs.
Cool and enjoy!
116 calories, 2.1g fat, 0.0 g saturated fat, 23.2 g carbohydrates, 11.5 g sugar, 3.0 g protein, 2.4 g fiber, 122 mg sodium, 3 PointsPlus