Almond Butter Oatmeal Energy Bites

This recipe was submitted by University of Utah graduate nutrition student, Maria Shanklin.

In a large bowl, combine all ingredients. Cover in an airtight container and refrigerate for 1 hour. Divide and roll into 30 individual balls. Store in the refrigerator or freezer.

Nutrition per serving: 70 calories; 4.5g total fat (2g saturated); 10mg sodium; 7g carbohydrates; 1g fiber, 5g sugar (3g added sugar); 1g protein

Superhero Veggie Dip

Add all ingredients to a food processor and puree to desired consistency.

Nutrition per serving: 40 calories; 1g total fat (0.5g saturated); 170mg sodium; 3g carbohydrates; 0g dietary fiber; 2g sugar (0g added sugar); 5g protein

Peanut Butter Crunch Bites

Place the whole grain wheat cereal into a shallow dish.

In a large bowl, combine honey, peanut butter, puffed rice, crunchy nugget cereal, applesauce, coconut, corn flakes, flax seed and chocolate chips. Add powdered milk to make a soft, cookie-like dough. Form into 1” balls and roll in crushed whole grain wheat cereal. Refrigerate or freeze.

Calories: 140; Total Fat: 9g (2.5g saturated); Sodium: 85mg; Total carbohydrate: 12g; Dietary fiber: 2g; Sugars: 7g; Protein: 4g

Power Bombs Energy Bites

Combine all ingredients except flax seeds. Mix until incorporated. Using a 1 ounce ice cream scoop, scoop out balls and roll in flax seed. Store in an airtight container.

Turkey and Cheese Roll-Ups

Lay meat, side by side, on a work surface. Top with spinach leaves and cheese. Slather tortilla half with mayonnaise and mustard, if using.

Starting with rounded end of tortilla, roll tortilla, meat, and cheese up to form a log. Lay roll-up, seam side down, and poke with about 6 toothpicks. Using a knife, cut between each toothpick.

Flying Saucers

Slather tostadas with hummus. Sprinkle with olives, garbanzos, if using, and cherry tomatoes.

Serve with Greek yogurt for dipping.

Apple Pizzas

Spread apple halves with peanut butter. Sprinkle with desired toppings.

Wholesome Pumpkin Muffins

Preheat oven to 350°. Coat a muffin pan with cooking spray or line with cupcake liners.

In a large bowl, whisk together pumpkin puree, vegetable oil, eggs, maple syrup, and vanilla.

In a small bowl, combine oat flour, baking powder, baking soda, salt, and pumpkin pie spice.

Add dry ingredients to wet ingredients and fold until combined. Stir in mix-ins, as desired. Scoop batter into prepared muffin tins. Bake until a toothpick inserted into center of muffins comes out clean, 18-20 minutes.

Nutrition per serving (1 muffin): 200 calories; 12g total fat (2g saturated); 210mg sodium; 20g carbohydrates; 3g dietary fiber; 5g sugar (4g added sugar); 5g protein

Mexican Chocolate Nice Cream

In a food processor fitted with the blade attachment, add all ingredients and pulse until smooth.

Freeze until ready to serve.

Nutrition per serving: 180 calories; 9g total fat (1.5g saturated); 35mg sodium; 26g carbohydrates; 2g dietary fiber; 17g sugar (10g added sugar); 4g protein

Candied Popcorn

Pop popcorn in an air popper. Place popcorn in a large bowl or a large paper bag and set aside.

In a heavy saucepan with a lid over medium-low heat, melt butter, sugar, salt, vinegar and water. Do not stir. When butter has melted and edges begin to bubble, remove lid, raise heat to medium and, stirring constantly with a wooden spoon, cook until mixture becomes golden yellow, 5-6 minutes. Remove from heat, add the baking soda and stir vigorously.

Pour hot butter-sugar mixture over popcorn and either stir to combine in bowl or fold over paper bag to seal and shake vigorously until combined. Spread candied popcorn over sheets of waxed paper on a work surface and let cool completely.

From Lois Hammond and LaVon Morgan