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Dunkin' Vegetables



Dunkin' Vegetables
Number of Servings: 6 Total Preparation Time: less than 15 minutes
Actual Cooking Time: less than 15 minutes Source: Now We're Cooking!
Food Groups: Dairy, Vegetables, Protein
Meal Type: Appetizers
Nutrition Content: Good Source of Fiber
Origin: American
Special Features: Quick to Prepare (under 30 minutes), Kids Love It, Kids Can Help Make It , Make Ahead , Vegetarian

Here's a healthy snack idea you can make in the classroom, from Dairy Council of CA's Now We're Cooking! program.

Ingredients:

Ranch Hand Dip
6 tablespoons (3 ounces) low-fat Cottage cheese
6 tablespoons (3 ounces) Buttermilk
2 tablespoons (1 ounce) Mayonnaise
2 tablespoons red wine Vinegar
1 tablespoon Lemon juice
Pinch Garlic powder
Pinch Onion powder
Salt and Pepper to taste

Black Bean Dip
1 can (15 ounces) Black Beans, drained
1/3 cup Water
1/4 cup mild or spicy Salsa
6 sprigs fresh Cilantro
2 teaspoons Lime juice
1/2 teaspoon ground Cumin
Salt to taste

Preparation:

For each of the above recipes, place all the ingredients in a blender. Cover. Blend until smooth.

Children can help wash and dry vegetables and peel and slice as appropriate. Teach children proper dipping technique (dip only once, no fingers), and encourage them to compare the differences in the dips and vegetables. Ask them to describe the flavors and choose their favorite combination.


Nutrient Information
Calories: 175
Total Fat: 4 g
Saturated Fat: 1 g
Polyunsaturated Fat: 2 g
Monounsaturated Fat:
Sodium: 209 mg
Carbohydrates: 19 g
Protein: 9 g
Fiber: 6 g
Vitamin A:
Vitamin C:
Calcium: 50 mg
Iron:

Cook's Notes:

Suggested Vegetables:
Celery
Carrots
Green beans
Green and red peppers
Green and yellow squash
Jicama
Mushrooms
Tomatoes

Pita Bread:
2 pita pockets, cut into wedges