Eat Well

Double Chocolate Black Bean Brownies

Grand Price Winner – 2016 Healthy Start Recipe Challenge What you need: 2 cans black beans, drained, rinsed and mashed* 1½ cups whole wheat flour 1 cup unsweetened cocoa powder 2 tsp baking powder 1 tsp. salt 6 large eggs 2 cups granulated sugar ½ cup unsweetened applesauce ¼ cup canola oil 4 tsp. vanilla ½ cup miniature semi-sweet chocolate chips How to: Preheat oven to 350°F (180°C). Line two 8-inch (20 cm) square metal baking pans (or one larger pan) with foil, leaving a 2-inch overhang at opposite ends. Lightly spray foil with non-stick cooking spray. In a large bowl, combine beans, flour, cocoa powder, baking powder and salt. With a wooden spoon, beat in eggs, sugar, applesauce, oil and vanilla until well blended. Stir in chocolate chips. Pour batter into prepared pans. Bake for 40 minutes or until just a few moist crumbs cling to a tester inserted in the centre. Do not over-bake. Let cool in pan on a wire rack. Using foil overhangs as handles, remove from pan and transfer brownies to a cutting board. Cut into squares. *To mash beans, put in food processor. Add a little water if it won’t purée. Submitted by: Playcare Children’s Services Inc, Kindersley, SK Recipe modified from Ontario Public Health Association, Nutrition Resource Centre: Bake it up!  

Cauliflower Patties

Second Place Winner – 2016 Healthy Start Recipe Challenge What you need: ½ cauliflower ½ cup parmesan cheese ½ cup grated cheddar cheese 1 egg 1 pinch of pepper How to: Preheat the oven to 400°F. Steam or boil the cauliflower until soft. Place in a bowl and mash with a fork. Add the cheese, egg and pepper to the cauliflower and mix. Form small balls and place on a greased baking sheet. With a brush, put oil on the top of each ball. Place in the oven until they are golden brown (about 30-40 minutes). Turn them gently halfway through the cooking time. Submitted by: Centre éducatif Les petits pois, Bellevue, SK

Fresh Fruit Roll Ups

Third Place Winner – 2016 Healthy Start Recipe Challenge What you need: 3 cups any fruit Sugar to taste How to: Preheat oven to 170°F. Cover cookie sheet with parchment paper. Blend ingredients until smooth. Poor mixture onto cookie sheet. Spread it out evenly. Bake at 170°F for 6-8 hours until center isn’t sticky. Let cool. Cut and eat. Submitted by: Hope’s Home, Prince Albert, SK

Birthday Treats – Banana Pops

What you need: Banana Chocolate chips Sprinkles Popsicle stick How to: Cut the banana into 1/2 or 1/3. Place a Popsicle stick in the center of each banana. Melt the chocolate in the microwave*. Dip banana in the chocolate and sprinkle with sprinkles. Place bananas on wax paper on a cookie sheet. Place the cookie sheet in the freezer for a minimum of 1 hour. Enjoy! *Add a little butter or oil to get a smooth consistency. Submitted by: Dr. Brass Daycare Centre, Yorkton, SK

Fruit Kabobs

What you need: Variety of sliced fruit (oranges, apples, melon, grapes, berries, banana, etc) Wooden skewers How to: 1. Take a skewer- poke and slide different types of fruit onto the skewer 2. Enjoy! Submitted by: Play & Discover Early Learning Centre, Regina, SK

Easy Cheesy Macaroni Tuna & Vegetables

What you need: 2 ½ cups of water 2 chicken or vegetable bouillon cubes, or 1 tbsp. bouillon powder 2 cups whole wheat pasta spirals or elbows 1 cup of milk 2 cups of fresh, frozen or canned green beans, peas or broccoli, cut into half-inch pieces ¼ tsp. of black pepper 1 ½ cup of cheddar cheese, shredded 1 6.5oz. can of chunk of tuna, drained How to: In a medium saucepan, bring the water and bouillon cubes to a boil over high heat. Add the pasta and bring back to a boil and keep stirring. Lower the heat to medium-low and cook for eight minutes or so, stirring occasionally to prevent the pasta from sticking to the bottom of the pot. Add the milk, veggies and pepper and continue to cook, partially covered for another five minutes, stirring frequently. Remove from heat, add the cheese and tuna and stir until the cheese is melted. Serves eight children Reference: LEAP HOP, Legacies Now, p. 175

Gingerbread cookie people

Ingredients: ½ cup margarine (no trans-fat) ¾ cup lightly packed brown sugar 1 tbsp. blackstrap molasses 2 eggs 1 ½ cup all-purpose flour 1 ½ cup whole wheat flour 1 tsp. baking soda ½ tsp. salt 1 ½ tsp. ground ginger 2 c. tsp. cinnamon 1 tsp. allspice ¼ cup milk Dried fruits (raisins, cranberries, etc.) Cooking spray How to: In a large bowl, use an electric mixer to cream margarine and sugar together. Blend in molasses until light and fluffy. Gradually beat in eggs, one at a time. In another bowl, combine flour, baking soda, salt and spices. Gradually add dry ingredients to creamed mix, alternating with milk. Mix until well combined and dough forms. Cover and chill for 1 hour. Preheat oven to 350° F (180° C). Spray cookie sheets with cooking spray. Roll out dough on lightly floured surface to 1 cm (1/4 inch) thickness. Use gingerbread people or cookie cutters to cut out cookies and decorate them with dried fruits. Bake cookies for 8 to 10 minutes until golden brown. Let cool before eating. Makes about 24 cookies.   Reference: LEAP HOP, Legacies Now, p. 143

Potato Salad

What you need: 1-2 small potatoes or sweet potatoes 1-2 tbsp. of mayonnaise Dash of salt Dash of pepper Dash of cinnamon Dash of ground nutmeg How to: Cook the potatoes until soft and then let them cool down. Cut the potatoes into small pieces and put it in a cup. Measure mayonnaise into the cup. Add a shake each of salt, pepper, cinnamon and nutmeg. Mix well with a spoon. Serves one child Reference: LEAP – Food Flair, Legacies Now, p. 135.  

Greek Salad

Ingredients: 1 cucumber, diced into large chunks 1 tomato, diced into large chunks 1 yellow bell pepper, diced into large chunks Black olives, chopped Crumbled feta cheese Italian herbs (e.g. oregano, basil, thyme), to taste Lettuce or spinach (optional) Lemon juice (optional) Instructions: Cut the vegetables and mix together. Add the feta and herbs. Mix well. For dressing, add a little lemon juice and mix again. Tip: Let the salad sit in the fridge for a few hours to give time for the flavours to mix!

Salad Dog

Ingredients: Lettuce, chopped ½ tomato, diced Onion or green onions, chopped (optional) 2 hard-boiled eggs, chopped Mayonnaise Salt & pepper, to taste 4 whole grain hot dog buns Instructions: Cut up the lettuce, tomato, and onion. Mix altogether with the chopped eggs. Add salt, pepper and mayonnaise to the salad mixture. Warm up or toast the hot dog buns (on a BBQ grill or in the oven). Stuff the buns with the salad mixture and enjoy! Variation: Substitute the hard boiled eggs with chicken or lobster!

Taco Salad

Ingredients: 1 pound ground beef or turkey 1 taco seasoning pouch (low in sodium) 1 cup water 1 tomato, diced 1 yellow or orange bell pepper, chopped Kalamata or black olives, sliced Spinach or lettuce Cheddar cheese, grated Salsa or plain Greek yogurt (optional) Directions: Heat a skillet over medium-heat. Add meat and cook until browned. Drain fat off and add seasoning and water. Mix and cook for 5 minutes. Let it cool. Chop, slice and dice vegetables. On a spinach or lettuce bed, add meat, vegetables and grated cheese. Add salsa and/or Greek yogurt (optional) and serve. Note : For a simple and easy lunch on the go, add ingredients in a jar, starting with salsa/yogurt, meat (cooked and seasoned), vegetables and grated cheese. Top with spinach and put in the fridge until ready to serve.

Spinach Summer Salad

Ingredients: 3 cups baby spinach 2 cups fresh fruit (strawberries, raspberries, blueberries, and/or peaches etc.) ½ cup yogurt Directions: Wash baby spinach. Cut fresh fruit into small pieces and add to spinach. Add yogurt and toss salad until everything is coated. Serve immediately and enjoy.

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