Appetizers and Snacks

Bunny Burrito Bites

Ingredient List: 

4(9-inch) whole wheat tortillas
6 tablespoons smooth peanut butter or reduced-fat cream cheese
1 cup fresh spinach or torn romained leaves
1 large stalk celery, cut into thin 3- to 4-inch sticks (12 sticks total)
1/2 cup carrots, shredded or matchsticks
1/2 cup fat-free plain yogurt or low-fat ranch dressing (optional)

Spread 1 1/2 tablespoons peanut butter or reduced-fat cream cheese on each tortilla, leaving one inch of clean space at the top edge of each tortilla.  Layer spinach leaves on top of peanut butter.  Place 3 celery sticks across the middle on top of the spinach; sprinkle with shredded carrot.Read more

Baked Whole-Wheat Tortilla Chips

Ingredient List: 

8 inch whole-wheat tortillas

Kosher salt (optional)

Preheat oven to 375°.

Lightly spray both sides of tortilla with cooking spray.  If desired, sprinkle one side very lightly with salt. 

Cut each tortilla into 8 pieces.  Place on parchment lined baking pan.

Bake until golden brown, about 12-15 minutes, turning over ½ way through.  Cool on rack.  Serve with favorite dip, salsa or guacamole.

Servings:  4 chips (1/2 a tortilla)

Calories/Serving 60Read more

Lemon Cranberry Wheat Berry Salad

Ingredient List: 

1 cup wheat berries, dry
3 ¼ cups water, boiling
2-3 Tablespoons lemon juice, fresh or bottled
½ Tablespoon ground coriander
½ Tablespoon ground cumin
1 teaspoon paprika
½ teaspoon salt
ground black pepper to taste
1 small yellow pepper, seeded and chopped
1 small orange pepper, seeded and chopped
1 small bunch (about 5) green onions, thinly sliced, include white bulbs and green tops
½ cup sweetened dried cranberries
½ cup fresh cilantro, lightly chopped

Place wheat berries in your rice cooker and pour boiling water over it.  Stir; allow it to soak for 30 minutes.

After 30 minutes, turn on rice cooker.  Wheat berries should be done when rice cooker turns off.

Toss the cooked wheat berries with lemon juice.  Add coriander, cumin, paprika, salt and pepper and stir to coat evenly.  Add the chopped peppers, green onions, dried cranberries and cilantro and stir to combine. Read more

Onion Soup Gratinee in a Bread Bowl

Ingredient List: 

2 large, sweet onions such as Vidalia, thinly sliced
1 tablespoon butter
1 cup dry white wine
2 ¼ cups low sodium beef broth
¾ cup apple cider
Freshly ground black pepper
4 4-inch hard rolls
1 cup grated gruyere cheese

Melt butter in a large skillet over very low heat. Add the onions, sprinkle with salt and stir. Cover the skillet and let the onions cook very slowly until they have wilted completely, about 20 minutes. Remove the lid, stir the onions and let them cook another 20 minutes or so, stirring regularly until they become a deep caramel brown.

Add white wine and turn the heat up to high. Let the wine boil until it is reduced to a syrup. Add the broth and cider, bring to a simmer, add pepper. Cover and keep it hot while you prepare the bread.

Preheat the oven to 400 degrees F.Read more

Torta Rustica With Roasted Peppers and Smoked Mozzarella

Ingredient List: 

½ 17.3-ounce box puff pastry (1 sheet)
8 ounces smoked part-skim mozzarella cheese, grated
1 cup part-skim ricotta cheese
¼ cup grated Parmesan cheese
¼ cup prepared pesto
¾ cup fine, dry breadcrumbs
1 13.75-ounce jar artichoke hearts, drained, dried on paper towels,
and quartered
14 ounces prepared caponata
1 12-ounce jar roasted peppers, drained, dried on paper towels
and sliced
1 egg, beaten

Preheat oven to 400 degrees F.
Cover a sheet pan with parchment paper. On a lightly floured surface, roll out the sheet of puff
pastry to a 14-inch square. Lay it on the parchment paper.
In a medium bowl, blend together the mozzarella, ricotta and Parmesan cheeses.
Brush the center square of the pastry with pesto, leaving a 3-inch border. Sprinkle with ¼ cup
breadcrumbs. Sprinkle with artichoke hearts. Spoon on half the mozzarella mix in dollops. SpoonRead more

Cheese Sticks

Ingredient List: 

3 cups all-purpose flour (may use ½ whole wheat flour*)
1 package active dry yeast
¾ cup milk, warmed to 120-130 degrees
½ cup water 110-115 degrees
¼ cup shortening
1 Tbsp. sugar
1 tsp. salt
½ to 2/3 cup finely grated Parmesan cheese
2 Tbsp. Italian seasoning
Egg-wash: 1 egg beaten with 1 Tbsp. water

(can make in the dough cycle of a bread machine; follow the bread machine directions)
Makes 28 sticksRead more

Olive Tapenade

Ingredient List: 

1 cup pitted black olives, drained
1/4 cup chopped fresh parsley
1/4 cup olive oil
1/8 teaspoon red pepper flakes
1/8 teaspoon hot sauce
1 clove garlic, minced
1 tablespoon fresh basil
1 tablespoon dried onion
1 tablespoon balsamic vinegar
2 tablespoons chopped pimentos


Combine the first nine ingredients in a food processor and blend until smooth. Stir in the pimentos and serve with pita bread wedges.
Servings: 18 (1/2 ounce servings) 
Calories/Serving: 38 
Nutrition: One serving provides approximately: 38 calories, 0 g protein, 1 g carbohydrates, 0 g fiber, 4 g fat (1 g saturated), 0 mg cholesterol, 2 mcg folate, 0 mg iron, 65 mg sodium. 
Source: Wheat Foods Council 


Ingredient List: 

12 slices, small Italian or French bread, toasted
3 large tomatoes, chopped
1 tablespoon olive oil
3 tablespoons chopped fresh basil
1/4 teaspoon salt 

Combine tomatoes, oil, basil and salt in a covered bowl and let marinate at least 4 hours (Do not refrigerate; tomatoes will lose their flavor).
Use a slotted spoon to layer on to bread.
Serve immediately.

Servings: 6 - 2 slices each

Calories/Serving: 213

Nutrition:  One serving (2 slices) provides approximately:  6 g protein, 37 g carbohydrates, 3 g fiber,
5 g fat (1 g saturated), 0 mg cholesterol, 61 mcg folate, 2 mg iron, 489 mg sodium.

Source: Wheat Foods Council

Whole Wheat Tortilla Pinwheels

Ingredient List: 
6– 8” whole wheat tortillas
1 – 8 ounce package of light cream cheese, softened
1 teaspoon chili powder
1 teaspoon cumin
½ teaspoon paprika
4 medium-sized green onions, bulbs and green tops, chopped
1 – 7 ounce can of diced green chilies, drained
1 - 8 ounce bag Mexican blend cheese, shredded
1 - 2¼ ounce can black olives, chopped (skip this for a low sodium option)
Cilantro, fresh, for garnish (optional)

Read more

Native American Tortillas in a Bag

Ingredient List: 

1 1/2 cups all-purpose flour*
1 teaspoon baking powder
1/2 teaspoon salt
2 tablespoons shortening
1/2 cup hot water

Description: A popular wheat food that kids love to make and eat!!

Preheat oven to 400°F.

In a large self-locking plastic bag, combine flour, baking powder and salt. Close bag and shake to mix. Add shortening and work into flour until fine particles form. Add the hot water and knead the dough in the bag until it forms a ball.


Remove dough from bag and place on a lightly floured work surface; knead 15 strokes. Divide into six equal pieces; shape into balls. Cover; let rest 15 minutes.Read more

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