Orange Walnut Dip
With Wheat Crackers

How long does it take?

About 5 minutes

What's in it?

1 cup fat-free plain yogurt
1 tablespoon chopped walnuts
1 tablespoon orange juice
3 to 6 medium low-fat wheat crackers

How to make it:

Place yogurt, walnuts, and orange juice into a bowl and mix together. Eat as a dip with wheat crackers.

Nutrition breakdown:

Calories: 154 (41% from fat), Fat: 7 g, Saturated fat: 2 g, Carbohydrate: 14 g, Protein: 8 g, Calcium: 215 mg (18% of the RDA), Vitamin B12: 1 mg (32% of the RDA)

What's in it for you?

The teenage years are bone-building years. Getting plenty of calcium now from foods like yogurt will give you beautiful bones for life.

Vitamin B_12, found in walnuts, helps make red blood cells and keeps your nervous system jazzed and jumping.

Chef's tip:

Foods that contain protein, like meats and dairy products, can make you sick if they are not handled carefully. Anything from a mild bellyache to serious runs and puking may be the price for not keeping these foods cool and clean. Washing your hands, and storing protein foods covered and in the refrigerator can help keep you bellyache-free.