While summer is a time of fun in the sun for families, it can be added pressure meals that were once given by the school are now needed every day at home. Cue SUN Bucks, where starting Summer 2024, families receive $120 maximum for each eligible child over the summer that can be added to a current or new EBT card. This summer EBT program not only promotes well-balanced meals at home throughout the summer, but also can be used with other benefits like SNAP and TANF. If your child’s school participates in the National School Breakfast or Lunch programs, here are some ways to utilize your SUN Bucks to fuel your summer savings. SUN Bucks can be used at any Redner’s in Pennsylvania, Maryland, and Delaware.
SUN Bucks is a new grocery benefit that offers families $120 per eligible school-aged child for groceries during the summer. Find out more about SUN Bucks: https://www.fns.usda.gov/summer
BREAKFAST
Recipe 1: Veggie Omelet in a Mug
Serving: 1
Cost per serving: $1.06
Cost per meal: $1.06
Ingredients:
- 2 eggs
- 2 tablespoons 1% low-fat milk (or nonfat/skim milk)
- 1 pinch salt
- 1 pinch black pepper
- 1/4 cup finely chopped mushrooms (or your favorite vegetables)
- 2 tablespoons shredded cheddar cheese (or your favorite cheese)
Directions
- Wash hands with soap and water.
- Lightly grease the inside of a 12-ounce microwave-safe mug.
- Use a fork to combine the eggs, milk, salt and pepper in the mug and stir well. Mix in the vegetables and cheese.
- Microwave on HIGH for 45 seconds. Stir. Return to the microwave and cook on HIGH until the mixture has puffed and set, 60 to 90 seconds. The omelet may look wet on the top but it will dry as it cools.
- Refrigerate leftovers within 2 hours.
Highlight:
This meal is quick, easy, and great on the go. To further complete this meal, you can add in toast and/or fruit!
Nutrition Information per serving: Calories: 200, Total fat: 13g, Cholesterol: 344mg, Sodium: 382mg, Carbohydrates: 3g, Fiber: 0g, Protein: 16g
https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/veggie-omelet-mug
Recipe 2: Applesauce Pancakes
Servings: 6
Cost per serving: $0.46
Cost per meal: $2.78
Ingredients
- 1 cup applesauce, unsweetened
- 1/4 cup dry milk powder, non-fat instant
- 1 cup water
- 2 eggs
- 1 tablespoon canola oil (or cooking oil of choice)
- 2 cups all-purpose flour
- 2 tablespoons sugar
- 1/2 teaspoon cinnamon
- 2 teaspoons baking powder
Directions
- Wash hands with soap and water and clean food preparation area.
- In a medium mixing bowl, combine applesauce, dry milk powder, water, eggs, and oil.
- Add flour, sugar, cinnamon, and baking powder.
- Stir until mixture has only small lumps.
- Place large skillet on medium-high heat.
- Spray skillet with non-stick cooking spray.
- Pour 1/2 cup batter onto skillet.
- Turn pancake when bubbles form on top of batter.
- Cook the other side for about 1 minute or until golden brown.
Highlight
Utilizing all non-perishable ingredients is great for stocking up, as well as a great option for when your fresh ingredients have been used up before your next grocery trip! The pancakes can also be made and kept in the freezer to keep fresh when you have a busy morning. They can be thawed and reheated in the microwave or toaster.
Nutrition information per serving (1/6 of recipe)
Calories: 238, Total fat: 4g, Cholesterol: 55mg, Sodium: 202mg, Carbohydrates: 43g, Fiber: 2g, Protein: 7g
https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/applesauce-pancakes
LUNCH
Recipe 3: Chicken Apple Salad Sandwich
Servings: 4
Cost per serving: $1.60
Cost per meal: $6.38
Ingredients
- 1/4 pound shredded chicken, cooked
- 1 celery stalk, chopped
- 1 medium apple, chopped
- 1/3 cup light mayonnaise
- 1 lemon, juiced
- 1 (1.5 ounces) box raisins
- 8 slices whole wheat bread
Directions
- Wash hands with soap and water.
- Combine all ingredients except for bread together in a bowl.
- Create 4 sandwiches on whole wheat bread.
Highlight:
This is a well-balanced lunch with sweetness and crunch! This is also a quick, easy recipe that can be increased to make more servings to serve throughout the week.
Nutrition information per serving (1 sandwich) Calories: 263, Total fat: 7g, Cholesterol: 14mg, Sodium: 448mg, Carbohydrates: 40g, Fiber: 5g, Protein: 11g
Recipe 4: Italian Pasta Salad
Servings: 8
Cost per serving: $0.57
Cost per meal: $4.52
Ingredients
- 4 cups pasta, cooked
- 2 cups broccoli (blanched, pieces)
- 1 cup carrot (cooked, slices)
- 1/2 cup red pepper (strips)
- 1/4 cup green onion (sliced)
- 1/2 cup Italian salad dressing, light or reduced fat (can use 1/2 to 3/4 cup)
Directions
- Wash hands with soap and water.
- Mix all ingredients together in a large bowl.
- Refrigerate for about 30 minutes before serving.
Highlight:
This sandwich is great for a fresh, on the go meal. You can make this to be used as a side, or add canned chicken or tuna to make it a complete meal!
Nutrition Information per serving (1/8 of recipe) Calories: 142g, Total fat: 2g, Cholesterol: 0mg, Sodium: 140mg, Carbohydrates: 27g, Fiber: 3g, Protein: 5g
https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/italian-pasta-salad
SNACKS
Recipe 5: Apple Sandwiches
Servings: 2
Cost per serving: $0.55
Cost per meal: $1.09
Ingredients
- 1 medium apple
- 1 tablespoon raisins
Directions
- Wash hands with soap and water.
- Cut apple in half from the stem down and lay each half cut-side down on a cutting board. Slice each half into 6 half-round slices and cut out the core.
- Spread 1/2 teaspoon peanut butter on one side of each apple slice.
- Put 4 to 6 raisins on top of the peanut butter on one apple slice. Top with another apple slice, peanut-butter side down. Squeeze gently.
- Continue with remaining apple slices.
Highlight
Not only is this snack perfect for a summer day, it can be easily customized to better fit your kids’ preferences or to switch things up every time you make it. You can sprinkle the peanut butter with chopped nuts, seeds, or granola; you can try any other nut or seed butter (almond butter, sunflower seed butter); and you can use any other dried fruit pieces in place of raisins!
Nutrition Information per serving (2 servings) Calories: 147g, Total fat: 9g, Cholesterol: 0mg, Sodium: 58m
g, Carbohydrates: 16g, Fiber: 3g, Protein: 4g
https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/apple-sandwiches
Recipe 6: Yogurt Pops
Servings: 4
Cost per serving: $0.30
Cost per meal: $1.21
Ingredients
- ¾ cup yogurt, fat-free (flavored or plain)
- ¾ cup 100% fruit juice
Directions
- Wash hands with soap and water.
- Put the yogurt and juice in a bowl.
- Stir together well.
- Pour the mix into paper cups.
- Stick a popsicle stick in the center of the mix in the cup.
- Place the yogurt pops in the freezer until they turn solid.
Highlight
This is a refreshing summer treat! You can modify the recipe easily by using different fruit juices and yogurt flavors or by replacing fruit juice with any fresh or canned fruit you have in the house if you have a blender.
Nutrition Information per serving (1 pop, 1/4)
Calories: 59g, Total fat: 0g, Cholesterol: 1mg, Sodium: 30mg, Carbohydrates: 13g, Fiber: 0g, Protein: 2g
https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/yogurt-pops
Recipe Source: MyPlate Kitchen Recipes
Written by: Jenna Cominsky BA, Dietetic Intern