Ingredients: ½ cup pizza sauce, no salt added 4 eggs, cooked and scrambled 2 ½ cups your choice of vegetables (zucchini, bell peppers, celery, green onions, etc), grated 6 oz Canadian Monterey Jack, grated 12-15 whole wheat mini-pitas (or 4 large pitas), cut in half Directions: Mix pizza sauce, eggs, vegetables and Monterey Jack. Stuff pita halves with the mixture and serve along with cut fresh vegetables and dip. Adapted from Dietitians of Canada
Ingredients: 5 cups grated zucchini (about 3 medium or 4 small zucchini) 1 tsp salt 1 cup panko or regular bread crumbs 2 large eggs 1.5 cups grated old cheddar cheese (about 175g) Directions: Preheat oven to 375F and line a baking sheet with parchment paper. Combine zucchini and salt in a medium bowl and allow to sit for 10-15 minutes. Strain any excess water and transfer zucchini to the centre of a clean dish towel. Wrap the zucchini up and twist the towel to squeeze as much excess water from the zucchini as possible. Transfer zucchini back to bowl and add panko, eggs and cheese. Mix thoroughly and shape mixture into 2 inch round disks. Bake for 22-25 minutes, flipping halfway through, until golden brown. Serve warm or at room temperature. Tips: Make your own bread crumbs by saving and drying out bread ends and crusts Get the children involved in the kitchen by grating the zucchini and cheese, mixing, measuring and forming the patties. Makes 16-28 bites Prep time 15 mins Cook time 25 mins Total time 40 mins Source: http://howtoeat.ca/four-ingredient-cheesy-zucchini-bites/
Ingredients: 2 medium sweet potatoes or yams 1 tbsp. of canola oil Salt and pepper to taste Directions: Preheat oven to 350⁰F (190⁰C) Peel the potatoes and slice them into rounds ½ inch (1 cm) thick Brush oil onto potatoes or dip them in oil. Place on baking sheet and bake for 25 minutes. Loosen potatoes with flipper and turn over. Continue baking until brown on the outside, but very tender inside – about 5 to 10 minutes. Cool to eat. Serves 16 children Source: LEAP Food Flair, Legacies Now, p.143.
Ingredients: 2 whole wheat tortillas/wraps ½ cup grated cheese Other sliced vegetables and meat of your choosing Instructions: Preheat oven to 350 degrees. Line a baking sheet with parchment paper; set aside. Fold 1 tortilla in half; then fold into thirds to make one triangle with six layers. Use kitchen shears or paring knife to cut out a snowflake design; unfold. Place remaining uncut tortilla on lined sheet; sprinkle with ½ cup cheese and any other vegetables or meats of your choosing. Lay cut tortilla on top. Bake until cheese is melted, 6 to 8 minutes. Recipe adapted from: MarthaStewart.com
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.
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
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
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.
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!
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!
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.
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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