School District No. 59. Special Occasion Meal Recommendations

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1 School District No. 59 Special Occasion Meal Recommendations

2 TABLE OF CONTENT Pg. 3...Introduction SPECIAL OCCASIONS Pg. 4...Holidays Pg. 5...Sport's Days Pg. 6...Hot Lunch Days Pg. 7...Bake Sale Day's RECIPES Pg. 8...Sesame Seed Chews...Cereal Shapes...Fruit Smoothies Pg. 9...Orange Shake...Fruit Faces...Fruit Fingers Pg Fruity Spread...Ants on a Log...Apples in Hand Pg Banana Dogs...Fudge Brownies Pg Witches Brew...Christmas Brownies Pg Guiltless Guacamole...Creamy Artichoke Dip Pg Layer Mexican Dip...Veggie Lasagna Pg Taco in a Bag...The Eating Well Taco Shell Pg Lean and Spicy Taco Meat...The Eating Well Taco GWILLIM MEAL RECOMMENDATION SECTION INFORMATION, RECIPE MODIFICATION AND SUBSTITUTION ADDITIONAL REFERENCES

3 INTRODUCTION The following collection was developed as a guideline for parents and teachers in School District #59 to use as a resource to help implement the Nutrition Policy while participating in special occasions and Gwillim Lake trips. We hope to continue to update this collection yearly with input from interested parties. The District Healthy Living Initiative Team would like to thank the following people for their time and contribution to this resource: Linda Armstrong Kathy Corr Cathy Nelson Kim Strasky

4 SPECIAL OCCASIONS Special Occasion suggestions: Witches Brew See Recipe Section, pg. 12 Christmas Brownies See Recipe Section, pg. 12 Fruit Fingers See Recipe Section, pg. 9 For additional Special Occasion recipe ideas see Recipe Section or Gwillim Lake Section.

SPORT'S DAYS Sport Day suggestions: Hot Dogs Whole-wheat buns Lawrence's wieners 10 ml - 15 ml

) Hamburgers Lean meat Whole-wheat buns Low-fat cheese slices Sliced tomato, onion and lettuce 10 ml

in zip lock bag portions Juice fruit cups (not syrup) Apples in Hand See Recipe Section, pg.

11 Beverages Fruit Smoothie, Recipe Section, pg. 8 Orange Shake, Recipe Section, pg.

5 SPORT'S DAYS Sport Day suggestions: Hot Dogs Whole-wheat buns Lawrence's wieners 10 ml - 15 ml condiments (ketchup, mustard, relish, mayonnaise etc.) Hamburgers Lean meat Whole-wheat buns Low-fat cheese slices Sliced tomato, onion and lettuce 10 ml - 15 ml condiments (ketchup, mustard, relish, mayonnaise etc.) Fresh Fruit/Veggies Apples and oranges in a bowl Cut up carrots, celery etc. in zip lock bag portions Juice fruit cups (not syrup) Apples in Hand See Recipe Section, pg. 10 Ants on a Log See Recipe Section, pg. 10 Banana Dogs See Recipe Section, pg. 11 Beverages Fruit Smoothie, Recipe Section, pg. 8 Orange Shake, Recipe Section, pg. 9 Water, plain or flavoured 100% juice (tetra packs or cans) Chocolate or white milk For additional Sports Day recipe ideas see Recipe Section or Gwillim Lake Section.

Hot Lunch Day suggestions: Chili and Bun See Gwillim section, pg. 10 Sloppy Joes See Gwillim section, pg. 13 Soup/Stew and Bun See Gwillim Section, pg. 12 Pancakes and Fruit See Gwillim Section, pg.

6 Hot Lunch Day suggestions: Chili and Bun See Gwillim section, pg. 10 Sloppy Joes See Gwillim section, pg. 13 Soup/Stew and Bun See Gwillim Section, pg. 12 Pancakes and Fruit See Gwillim Section, pg. 5 Taco in a Bag See Recipe Section, pg. 15 Veggie Lasagna See Recipe Section, pg. 14 Spaghetti See Gwillim Section, pg. 10 Baked Mac and Cheese See Gwillim Section, pg. 11 HOT LUNCH DAY Additional Snack Ideas Fresh Fruit/Veggies Apples and oranges in a bowl Cut up carrots, celery etc. in zip lock bag portions Juice fruit cups (not syrup) Yogurt and fruit parfaits See Gwillim Section, pg. 17 For additional Sports Day recipe ideas see Recipe Section or Gwillim Lake Section.

17 Gingerbread Men See Gwillim Section, pg. 18 Spicy Apple Cupcakes See Gwillim Section, pg.

7 Bake Sale Day suggestions: Chewy Granola Bars See Gwillim Section, pg.15 Carrot Cookies See Gwillim Section, pg. 16 Oatmeal Cookies See Gwillim Section, pg. 16 Chocolate Chip Cookies See Gwillim Section, pg. 17 Gingerbread Men See Gwillim Section, pg. 18 Spicy Apple Cupcakes See Gwillim Section, pg. 19 Carrot Cake See Gwillim Section, pg. 19 Brownies See Recipe Section, pg. 11 BAKE SALE DAYS For additional Sports Day recipe ideas see Recipe Section or Gwillim Lake Section.

RECIPES Sesame Seed Chews 375 ml sesame seeds 150 ml peanut butter, smooth 375 ml powdered milk 175 ml honey 150 ml coconut, shredded, unsweetened Heat honey and peanut butter in saucepan until

8 RECIPES Sesame Seed Chews 375 ml sesame seeds 150 ml peanut butter, smooth 375 ml powdered milk 175 ml honey 150 ml coconut, shredded, unsweetened Heat honey and peanut butter in saucepan until melted. Add remaining ingredients. Pat into 8" x 8" square pan. Cool for a short while, and then cut 5 x 5. Cereal Shapes 750 ml Shreddies (squares) 1.4 L Cherios (circles) 825 ml puffed rice 825 ml Cornchex or Quaker Oat Bran Cereal Mix ingredients in a bowl. Portion into individual bowls to serve. Store unused amount in an airtight container. Fruit Smoothie 250 ml milk. ½ banana or mango 10 ml iron fortified baby cereal Cut fruit into large pieces. In a blender, mix fruit and milk until smooth. Stir in cereal. Beverage can be refrigerated for up to 24 hours.

9 Orange Shake 250 ml Frozen unsweetened orange juice 500 ml soymilk 250 ml water 1 ripe banana Place juice, banana, soymilk and water in a blender or food processor and blend until smooth. Fruit Faces 3 bananas, peeled and sliced (48 pieces) 12 Strawberries, halved 3 oranges, peeled and sectioned Cut up fruit. Make into a face shape on plate. 24 servings QuickTimeª and a TIFF (Uncompressed) decompressor are needed to see this picture. Fruit Fingers 1 L fruit juice 4 envelopes Knox unflavored gelatin Sugar - as desired Sprinkle gelatin over 500 ml of cold fruit juice. Let stand 1 minute. Heat remaining 500 ml of fruit juice to boiling. Add hot fruit juice to the cold juice and gelatin mixture. Sweeten to taste. Pour into 13" x 19" pan. Chill until firm. Cut into 100 rectangles ("fingers"). 25 servings (4 per person) *Use a cookie cutter to cut shapes out the jelly mixture.

Fruity Spread 750 ml cottage cheese 150 ml orange juice concentrate 5 ml cinnamon 2 ml nutmeg Blend together all ingredients until smooth. Chill Spread on rice crackers.

" Fill each piece of celery with peanut butter or cheese spread. Cut each celery stalk into four pieces. Put raisins (ants) on top of filling.

10 Fruity Spread 750 ml cottage cheese 150 ml orange juice concentrate 5 ml cinnamon 2 ml nutmeg Blend together all ingredients until smooth. Chill Spread on rice crackers. 25 servings (2tbsp.) Ants on a Log 12 celery stalks 375 ml peanut butter (smooth) or cheese spread 250 ml raisins Wash celery and remove "strings." Fill each piece of celery with peanut butter or cheese spread. Cut each celery stalk into four pieces. Put raisins (ants) on top of filling. 24 half sticks Apples in Hand 12 apples, medium 175 ml peanut butter, smooth 75 ml fillers: wheat germ or fine coconut Peel (optional) core and slice apples into thin wedges. Mix peanut butter with the fillers. Spread peanut butter over apple wedge and top with another wedge. 24 apple halves

11 Banana Dogs 12 hot dog buns, whole grain 375 ml peanut butter 12 bananas, peeled Spread peanut butter thinly onto whole grain hot dog bun. Place banana in the bun. Cut in half. 24 halves. Healthy Fudge Brownies 250 ml sugar 5 ml vanilla extract 2 large eggs 250 ml flour 150 ml unsweetened cocoa 1 ml salt 50 ml margarine, melted 15 ml powdered sugar (optional) Preheat oven to 325 F. Mix sugar and eggs in a large bowl with and electric mixer on high until thick and pale (aprox. 5 minutes). Add Butter and vanilla extract to sugar mixture; beat at low speed until combined. Spoon flour into a dry measuring cup making sure its level. Combine flour, cocoa and salt, stirring. Gradually add flour mixture to sugar mixture stirring until moist (batter should be thick). Spread into an 8-inch square-baking pan coated with nonstick cooking spray. Bake for 23 minutes. Garnish with powdered sugar. Makes 16. Per brownie: 121 calories; 4.1g (saturated 2.3) fat; 2.4g protein; 20.6 g fiber; 1.4g 34 mg cholesterol; 75 mg sodium

12 Witches Brew 4.5 L cranberry juice 375 ml thawed orange juice 4.5 L apple juice Mix together, cranberry, apple and orange juice. Christmas Brownies 24 low fat graham crackers 50 ml granulated sugar 30 ml unsweetened cocoa powder 10 ml vanilla 2 ml salt 125 ml white chocolate chips 2 large eggs 125 ml slivered almonds 1 large egg white 75 ml coarsely chopped cranberries 75 ml packed brown sugar In a food processor, pulse wafers into coarse crumbs (or crush with a rolling pin). Add cocoa and salt and process until combined. In a large bowl, using an electric mixer or wooden spoon, beat eggs, egg white, brown sugar, granulated sugar and vanilla until well blended and thickened. Stir in crumb mixture. Spread batter evenly in prepared pan and sprinkle with chocolate chips, almonds and cranberries. Press toppings gently into the batter so they will adhere when baked. Bake in a preheated oven (300 F) for 25 to 30 minutes, or until knife inserted in the center comes out clean. Let cool completely in pan on a rack and cut into 16 squares.

13 Guiltless Guacamole 375 ml thawed green peas 15 ml canned, diced green chilies 1 ripe avocado, peeled and pitted, 125 ml mild or medium salsa cut into ½ inch chunks 30 ml diced onion 30 ml fat-free mayonnaise Salt to taste 15 ml fresh lemon juice 2 garlic cloves, minced 1 ml cumin 1 ml chili powder Combine all ingredients, except garlic, in a food processor or blender and blend until thoroughly mixed but not quite smooth. Stir in garlic. Per 75 ml serving: 40 calories, 2.3 g fat (0 g saturated fat) 8 servings, about 75 ml Creamy Artichoke Dip 1, (414 ml) can water packed artichoke hearts, drained, chopped and pressed 175 ml fat-free cream cheese 1 clove garlic 250 ml fat-free mayonnaise 1 ml freshly ground white pepper Salt to taste Mix all ingredients together in bowl. Put half of mixture in a blender, puree until smooth, and return to bowl with remaining mixture. Mix well to combine. Per 50 ml cup serving: 58 calories, 0.5 g fat (0 g saturated) 9 servings, about 50 ml each

5-layer Mexican Dip 150 ml salsa 75 ml diced tomatoes 60 ml chopped, fresh cilantro 1 (235 ml) can fat-free refried beans 125 ml fat-free sour cream 125 ml grated reduced-fat cheddar cheese 50 ml

14 5-layer Mexican Dip 150 ml salsa 75 ml diced tomatoes 60 ml chopped, fresh cilantro 1 (235 ml) can fat-free refried beans 125 ml fat-free sour cream 125 ml grated reduced-fat cheddar cheese 50 ml thinly sliced green onions (use green tops only) Spread refried beans in a 9-inch pie pan. Layer sour cream on top of beans. In a small bowl, combine salsa, tomatoes, and cilantro. Spoon mixture over sour cream. Sprinkle with cheddar cheese and garnish with sliced green onion. Per 50 ml serving: 116 calories, 1.7 g fat (1 g saturated fat) 4 servings, about 175 ml each Healthy Veggie Lasagna 250 ml carrots, shredded 15 ml water 250 ml zucchini, shredded 125 ml partly skimmed mozzarella, shredded 250 ml mushrooms, sliced 1 pkg. whole wheat lasagna noodles 1 pkg. cooked or frozen spinach 1 jar low-fat pasta sauce 500 ml 1% cottage cheese 5 ml garlic powder Cook lasagna accordingly. In a non-stick skillet, heat water and steam carrots, onions, mushrooms and zucchini (use more water if necessary). Stir in 1/3 of the pasta sauce, garlic and heat thoroughly. In a bowl combine cottage cheese, drained spinach and 1/3 of the mozzarella cheese. Spread 45 ml of the sauce in a 13 x 9 inch baking dish. Layer with 4 noodles, spread vegetable combination, 4 noodles, cheese/spinach. mixture, 4 noodles, remaining pasta sauce and mozzarella cheese. Bake covered at 350 F or 30 minutes and uncovered for 10 minutes more. Let stand for 10 minutes before serving.

Taco in a Bag 455 g (1 lb) lean ground beef 1 package taco seasoning mix 4 packages corn chips 500 ml shredded lettuce 1 chopped fresh tomato 250 ml shredded Cheddar cheese 75 ml salsa 125 ml sour

15 Taco in a Bag 455 g (1 lb) lean ground beef 1 package taco seasoning mix 4 packages corn chips 500 ml shredded lettuce 1 chopped fresh tomato 250 ml shredded Cheddar cheese 75 ml salsa 125 ml sour cream Cook beef in a large skillet over medium heat until browned and then drain. Mix in taco seasoning and prepare according to the directions on the package. With the bags unopened, gently crush corn chips Snip the corners off the bags. Spoon equal amounts of the beef mixture, lettuce, tomato, cheddar cheese, salsa and sour cream into bags on top of the crushed chips. Serve in the bag. Per serving: 902 calories; 60.9 fat; 134mg cholesterol; 1389mg sodium; 53.9g; Dietary Fiber: 4.7g; Protein: 34.6g The Eating Well Crispy Taco Shells 12, 6-inch corn tortillas Canola oil cooking spray 5 ml chili powder, divided 1 ml salt, divided Preheat oven to 375 F Wrap 4 tortillas in a barely damp cloth or paper towel and microwave on High until steamed, about 30 seconds. (Alternatively, wrap in foil and heat in the preheated oven until steaming, 5 to 7 minutes.) Coat both sides with cooking spray; sprinkle a little chili powder and salt on one side. Drape each tortilla over a panel on a baked-taco rack and bake until crispy and brown, 7 to 10 minutes. Remove the shells from the rack and repeat Steps 2 and 3 with the remaining 8 tortillas. Per serving: 114 calories; 2 g fat (0 g sat, 0 g mono); 6 servings, 2 taco shells each 15

16 Lean and Spicy Taco Meat 250 ml lean ground beef 250 ml lean ground turkey breast 125 ml chopped onion 1 can diced tomatoes with green chilies, preferably Rotel brand or 300 ml petite-diced tomatoes 2 ml ground cumin1 2 ml ground chipotle chile or 5 ml chili powder 2 ml dried oregano Place beef, turkey and onion in a large nonstick skillet over medium heat. Cook, breaking up the meat with a wooden spoon, until cooked through, about 10 minutes. Transfer to a colander to drain off fat. Wipe out the pan. Return the meat to the pan Add tomatoes, cumin, ground chipotle (or chili powder) and oregano. Cook over medium heat, stirring occasionally, until most of the liquid has evaporated, 3 to 6 minutes. The Eating Well Taco 12 Eating Well Crispy Taco Shells (recipe follows) Lean & Spicy Taco Meat (recipe follows) 750 ml shredded romaine lettuce 175 ml shredded reduced-fat Cheddar cheese 175 ml diced tomatoes 175 ml. prepared salsa 50 ml diced red onion To assemble, fill each taco shell with (in any order): 3 tbsp. taco meat 50 ml lettuce 15 ml cheese 15 ml tomato 15 ml salsa 15 ml onion Per serving: 261 calories; 5 g fat (1 g sat, 1 g mono) 6 Servings, 2 filled tacos each

17 ADDITIONAL REFERENCES Information, Recipe Modification and Substitution What is the Brand Name List? This list was created by popular demand! BC Schools and Public Buildings told us that they wanted easy access to an up-to-date list of specific products, rated according to the government Guidelines. Tell us what to stock and we ll do it! And so the website came to be! The Brand Name Food List is meant for ready-to-eat, packaged and franchised foods and beverages that require minimal, if any, preparation (i.e.: reheating, adding water, portioning etc ). Each item on the List is rated into one of four Choose categories : Choose Most, Choose Sometimes, Choose Least, and Not Recommended. You can search the List for a specific item, sort the List, and even submit new items to be added to the List. The focus of the Brand Name Food List is on packaged and franchised foods and beverages, for example items you might find in a vending machine or brought in for a hot lunch. Milk Products Use skim or 1% milk instead of whole milk Use evaporated skim or 1% milk instead of higher-fat milk or cream Mix 4 tbsp (60 ml) skim milk powder with 1 cup (250 ml) to make 1 cup (250 ml) of skim milk Make a shake or smoothie with yogurt instead of ice cream and thicken with skim milk powder Use lower-fat yogurt or light sour cream in place of regular sour cream in dips, dressing and baked products Try lower-fat cottage (<2&) or light ricotta cheese (5%MF) and partly skimmed milk mozzarella in lasagnas and other dishes Substitute light cream cheese, dry cottage cheese or light ricotta cheese for regular cream cheese Substitute low fat yogurt (<2%) or buttermilk for sour cream in baking Use smaller quantity of stronger-tasting cheese (e.g. Parmesan, aged Cheddar, Asiago) to replace milder cheese (mild cheddar or mozzarella) Grate or shred cheese to use less cheese

18 Meat and Alternatives Use mashed beans (white, black, kidney) or chickpeas to make dips Use two egg whites instead of whole egg. This works best in pancakes, muffins or scrambled eggs Try commercial egg substitutes in place of eggs. Use a little less than 50 ml in place of one egg Substitute vegetables for some of the meat. If a stew calls for 2lbs (1kg) of beef, use 1 ½ lbs (750 g) and make up the difference with extra vegetables or legumes Bake or broil meats and vegetables rather than frying Use lean or extra lean ground meat and drain off the fat after browning using a strainer Choose lean cuts of meat and cook poultry without the skins Substitute ground chicken, turkey or vegetarian ground round for ground beef, pork or lamb Cook stuffing for chicken or turkey outside the poultry so it won't soak up fat in the cooking process Skim fat off gravy with a gravy separator or chill the gravy and skim the fat off the top Choose tuna packed in water instead of oil Oils and Fats Use a small amount of vegetable oil (canola, safflower, sunflower, olive) rather than butter or margarine to sauté meat or vegetables Use calorie reduced mayonnaise or salad dressing to make macaroni, tuna, egg or salmon salads and dips for vegetables Reduce the amount of oil called for in baking recipes by up to a third and replace it with an equal amount of unsweetened applesauce or prune puree (baby food) Use vegetable oil in a recipe that calls for melted shortening Choose light margarines for spreads but not for baking or sautéing as they have higher water content than regular margarine Season vegetables with lemon juice, herbs, vinegar instead of butter or margarine

19 Sugars Salts Fiber Know that white sugar, brown sugar, icy sugar, corn syrup, maple syrup, molasses and honey are all forms of sugar. Cut back the sugar by one-third in recipes for cookies, muffins, squares and quick breads Use canned fruit packed in their own juice instead of those packed in light or heavy syrup Use cinnamon, nutmeg or cloves (just a little to taste) instead of extra sugar Non-nutritive sweeteners (e.g. saccharin, cyclamate, aspartame, sucralose and acesulfame potassium) often cannot be substituted directly for sugar recipes. Check the manufacturers for information about cooking with these products Use fresh or frozen vegetables or sodium-reduced canned vegetables Rinse canned beans or lentils under cold water and drain Use sodium-reduced soy sauce Check labels and use fewer prepared sauces including marinades, salsa and barbecue sauces Substitute homemade tomato sauce for jarred or canned tomato sauce - mix 1 can (156 ml) tomato paste and 325 ml water to make 500 ml tomato sauce Use sodium reduced broth or homemade unsalted meat or vegetable broth to make soups Choose reduced sodium soups when canned soup is called for in a recipe Avoid salting the water when cooking vegetables, pasta, couscous or rice Cut back the salt in your recipes to see if you can taste the difference Flavors foods with fresh or dried herbs and spices, lemon, lime Add wheat bran or ground flaxseed to oatmeal, bread, muffins and cookies Substitute ground flaxseed for up to a quarter of the flour called for in a baking recipe Replace up to half of the white flour with whole-wheat flour Substitute brown rice for white rice or use half brown and half white rice Make pizza dough with half white and half whole-wheat flour Choose whole wheat pita or tortillas and whole grain bread instead of white bread products Try to find ways to eat more vegetables and fruit. If your recipe does not include any - remember to serve them as part of a meal or snack 3

20 Whole Grains Try to make half of your grain choices "whole grain" each day. If your recipe does not include any - remember to include them as part of a meal or snack Missing Use fresh herbs when available for amazing flavour. 15 ml fresh equals 5 ml dried When the recipe calls for fresh ginger - substitute 1 tbsp (15 ml) candied ginger rinsed in water to remove sugar or 2 ml ginger powder No fresh garlic? One clove equals 5 ml minced garlic or 1 ml garlic powder If you don't have buttermilk or sour milk - add 15 ml of lemon juice or vinegar per 250 ml of milk. Let stand for 5 minutes Run out of cornstarch? Use 30 ml white flour per 15ml of cornstarch No prepared mustard? Use 5 ml dry mustard in place of prepared mustard.

21 Site Links ADDITIONAL REFERENCES Site with Healthy Bite Recipe book to download: Site with Government School Nutrition Guidelines to download: Dial a Dietitian - tons of useful info and links to more sites: Site to get a recipe analyzed: sp Real Age site - tons of great health, recipes and nutrition information: Site for recipe amount conversions: Site for brand name food list

Maximizing Kitchen Appliances - Slow Cookers

Maximizing Kitchen Appliances - Slow Cookers Pizza Fondue (Makes 18 1/4-cup servings) Sweet & Sour Sausage Balls (Makes 32 2-oz. servings) 1 lb. lean ground beef 2 cans (16-oz.) pizza sauce 8 oz. grated low-fat cheddar cheese 8 oz. grated part-skim