Table of Content. Awful Good Waffle. Box of Chocolates. Celery Root Salad. Chicken Quesadillas. Chocolate Velvet. Sweet Ricey Wrap

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1 Table of Content WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 8 WEEK 9 WEEK 10 Awful Good Waffle Apple Pudding Box of Chocolates Celery Root Salad Chicken Quesadillas Chocolate Velvet Sweet Ricey Wrap Omelet Pizza Pockets Sushis ETRA Apple Pie 5

2 Awful Good Waffle 20 Waffles 2 cups of pastry flour 2 teaspoons of baking powder ¼ cup of sugar 1 ¼ cups of milk 1 teaspoon of vanilla extract Is food FUN or serious? What is your favorite food to cook? ¼ cup of unsalted of melted butter Topping Spinach Cheese In a bowl, combine the flour, baking powder, and sugar. In another bowl, combine the milk, vanilla, and egg yolks. In a third bowl, beat the egg whites until stiff peaks form. Set aside. With a wooden spoon, add the milk mixture to the dry ingredients. Gently fold in the egg whites, and then add the butter. Pour part of the batter into a waffle iron and cook for about 6 utes or until the waffles are golden brown. Take a sautee pan and sautee spinach with salt and pepper Take a grilling pan and prepare your waffles like a grill cheese sandwich. Butter the pan and put half your waffle in the pan add cheese and spinach, place the other half of the waffle on top and warm. Flip after a few utes. Cook until cheese is melted. Be creative use roasted peppers of onions and different cheeses for a variety of flavors. 6

3 Apple Pudding 10 1 cup leftover cooked rice 1 cup lowfat vanilla yogurt 1 cup applesauce 1 teaspoon cinnamon What is the most important meal of the day? Breakfast? Lunch? Dinner? Mix the rice and the applesauce together in a large bowl. Add cinnamon and yogurt. Stir well. Makes six ½ cup servings into small cups, and enjoy! 10

4 Box of Chocolates Dates ½ cup Cocoa powder ¼ Maple Syrup (or agave) 1.5 cups of oats Toppings Why should you eat a different food every day? Coconut White chocolate Chocolate candies Soak the dates for 1 hour, and put them in the blender with maple syrup and blend until they are finally chopped. Add oats and cocoa powder to the mix. You may need to add a bit of water or more syrup to get the mix moving and blended well. Feel free to add more oats if the mix is too moist, it should be wet but not too much sticky. Break off the mix into small pieces (about the size of a marble) and roll it into a ball. Put your toppings in different baggies, cut the tip of the bags, and squeeze gently to apply it on the chocolates. Put your chocolates in the fridge for at least 10 utes so they can harden. 14

5 Celery Root Salad 20 1 big celery rave Juice from ½ lemon 1 cup of ham, cut into cubes ½ cup of plain yogurt ¼ cup of fresh parsley ¼ cup of fresh chives Do you eat veggies with each meal and as tasty snacks? ¼ cup of fresh tarragon ½ tbs. Dijon mustard 1 tsp. sugar Salt and pepper Peel the celery rave and cut in big pieces. Grate the celery rave through the food processor. Transfer into a big bowl and add lemon juice right away and ham. In a smaller bowl mix in yogurt, parsley, chives, tarragon, mustard and sugar. Add salt and pepper to taste. Enjoy! 18

6 Chicken Quesadillas 10 1 piece of chicken 1 pepper 1 onion 1 cup of cheese ½ cup of salsa 1 fresh tomato Did you eat 5 fruits and 5 vegetables today? This week? This month? Name them! Cilantro Tortillas Cut the chicken into slices and cook it in a pan. Finely chop the pepper, onion and tomato. Fill a tortilla with all the vegetables, the chicken, the salsa and cheese. Fold it over like a half moon, and grill it in the pan. Enjoy! 22

7 Chocolate Velvet 10 1 ripe avocado 6 tbs cocoa powder ¼ cup agave syrup 2 tbs evaporated cane juice ¼ cup water ½ tsp vanilla Pinch of ground cinnamon True or false: Is too much fat not good for your health? Combine avocado, cocoa powder, agave syrup, evaporated cane juice, 2 tbs of water, and all the vanilla and cinnamon in the blender. Add the remaining water. Place the mix in a sealed glass jar in the refrigerator. Enjoy! 26

8 Sweet Ricey Wrap 20 Cooked rice Cream Sugar Strawberries Blueberries Kiwi Do you choose to eat healthy snacks? Name a few! Bananas Pineapple Rice paper Whipping cream Fresh t Use a rice cooker to prepare rice. Combine equal amounts of cream and water according to the amount of rice you are cooking and add a tablespoon of sugar for every cup of rice. Cook and cool rice. Cut the fruit in small pieces and make your wweet ricey wrap! 30

9 Omelet 15 Maple/Ham Omelet 1 egg 3 tablespoons of ham 2 tablespoons of cheddar cheese 1 teaspoon of maple syrup Why is water better than juice? How many glasses of water did you drink today? This week, this month?? Tomato/Pesto Omelet 1 egg ½ tomato 2 tablespoons of mozzarella cheese ½ teaspoon of pesto Chop carefully the ham or tomato. Crack the egg into a bowl, and beat it with a whip. Mix all the ingredients together into the bowl. Put in the microwave for 1 ute, and enjoy! 34

10 Pizza Pockets 15 4 slices of bread Pizza tomato sauce ½ cup of mozzarella cheese Small can of pineapples Slices of ham Do you brush and floss your teeth at least twice a day? Spread the pizza tomato sauce on 2 slices of bread. Place the slices of ham on the bread. Drain the pinapple chunks and spread them on the pizzas. Add the mozzarella cheese on top. Place a plain slice of bread on top to close your pizza. Put your pizza pocket into a sandwich or a waffle maker until the bread has a golden color. Enjoy! Invent new pizza pockets recipes with ingredients that you like! 38

11 Sushis 20 Are you active every day? Name a few activities you did today, this week, this month! 1 package of seaweed sheets 2 cups of cooked sushi rice 1 can of tuna 1 cucumber 1 carrot Basil Cut in short slices the carrot and the cucumber. Reserve. Place a seaweed sheet on a sushi rolling device or a plastic placemat. Spread equally a thin layer of cooked sushi rice on top, leaving a 2 inches space on one side. On the opposite side, place the tuna and the slices of cucumber and carrot. Add the basil. Starting with the extremity where you placed the ingredients, start rolling your sushi, using the rolling device or placemat to help you. At the end, water the remaining seaweed extremity and stick it to you roll. Cut your roll into 6 sushi. Enjoy! 42

12 Apple Pie 45 2 apples 1 portion of dough 2 tablespoon of sugar 1 tablespoon of flour Pinch of cinnamon Milk Can you name food from the four different food groups? Chop the apples in very small pieces. Place the apples in a bowl and add the sugar, the flour and the cinnamon. Seperate the dough into 2 balls. Press them out with a rolling pin until they become thin but strong layers. Place one layer of dough into a pie pan. Spread the apple mix inside. Brush some milk on the edges of the bottom piece of dough, and then place the other part on top. Use a fork to press the pie edges together. Use a knife to make small incisions on top of the pie. Put in the oven for utes, or until the crust is golden. Enjoy! 46