Recipes

Banana muffins

What you need: 1 cup of whole wheat flour 1 cup of quick-cooking oatmeal ½ cup of packed brown sugar 2 tsp. of baking powder 1 egg ½ cup of skim or 1% milk 1 cup of mashed banana ¼ cup of vegetable oil Non-stick cooking spray How to: Pre-heat oven to 400⁰F (200⁰C) Lightly spray a muffin tin with non-stick spray or use paper baking cups. In a large bowl, mix flour, oatmeal, sugar and baking powder. In another bowl, beat the egg and mix in the mashed banana, milk and vegetable oil. Stir the banana mixture into the dry ingredients and mix lightly. Bake for 18-20 minutes or until muffin tops are browned. Loosen muffins and serve warm. Makes 12 medium-sized muffins   Reference: LEAP Food Flair, Legacies Now, p. 158.

Bony Fingers

Ingredients: Mozzarella string cheese sticks 1 Tbsp. cream cheese, softened 1 yellow bell pepper, cored and seeded Instructions: Cut string cheese sticks in half. With a paring knife, shape each stick to resemble fingers. Cut an indentation for the fingernails and carve “knuckle wrinkles.” Spread a small amount of cream cheese in each indent. Cut fingernail shapes out of the bell pepper; place a “nail” to each fingertip. Chill, covered, until ready to serve.   Recipe adapted from: A Little Lunch

Banana Ghost Pops

Ingredients: Bananas Yogurt Coconut Chocolate chips or raisins Instructions: Peel bananas and lay them flat on a cookie sheet. Place in freezer for a few hours. Once frozen, cut each banana into thirds. Put a toothpick or popsicle stick in one end of each banana. Dip banana into yogurt, making sure it is covered all the way around. Roll in coconut on all sides. Use fingers to push coconut on if needed. Once banana is covered in yogurt, place 2 chocolate chips or raisins on for eyes. Push them in good so they will stay. Enjoy! If not eating right away, place ghost bananas on cookie sheet and put them in the freezer to avoid the banana from getting soft and mushy.   Recipe adapted from: Super Healthy Kids

Edible Eyeballs

Ingredients: Carrots Cream cheese Pitted black olives Instructions: Slice carrots into 1-inch-thick chunks. Top each with a blob of cream cheese and one half of a pitted black olive. Serve and enjoy!   Recipe adapted from: Family Fun Magazine

Tangerine Pumpkins

Ingredients: Tangerines, mandarin oranges or clementines (seedless) Celery stalks and leaves Instructions: Peel tangerines, use your fingernail or a small paring knife to scrape off as much white membranes as possible. Wash, dry and slice celery. Cut 1-2 inch narrow pieces from the tops of the celery and insert into the peeled tangerines. Cut leaves from the celery tops and arrange to look like pumpkin leaves. Recipe adapted from: BrenDid.com

Bean burritos

What you need: 1 cup of cooked brown rice 1 14 oz can kidney, black or pinto beans drained and rinsed 1 cup of corn kernels, canned or frozen ¾ cup of mild salsa 10 flour tortillas (25 cm), warmed 1 ¼ cups of shredded cheddar cheese How to: In a non-stick pan over medium heat, stir together rice, beans, corn and salsa. Cook for three to four minutes or until warmed through. Divide mixture evenly between the tortillas. Sprinkle with cheese. Roll up tortillas and cut in half to serve. Serves 20 children Reference:  LEAP Food Flair, Legacies Now, p. 166.  

Cool berry smoothies

What you need: 1 cup of frozen berries 1 cup of milk 1 cup of vanilla or lemon yogurt ¼ tsp. of cinnamon 2 tbsp. of sugar How to: Place berries, milk, yogurt, cinnamon and sugar in the blender. Blend until smooth and creamy. Serve into four tumblers or put in the fridge. Serves four children Reference: LEAP Food Flair, Legacies Now, p. 132.

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

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