Lunch Menu. Summer 2017

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1 Lunch Menu Summer 2017

2 Girls LEAD 2017 Lunch Program Overview Week One Monday Day 1 Cheese and Veggie Wrap with Hummus Mexican Corn Salad Fruit Salad Tuesday Day 2 Tuna Wraps Tear-It-Up Romaine Salad with Simple Dressing Chocolate Mountains Wednesday Day 3 Easy Chicken Gyros with Tzatziki Sauce Raw Zucchini Sushi Rolls Yogurt Berry Parfait Thursday Day 4 Make-a-Face Sandwiches Colourful Coleslaw Banana Split Pops Friday Day 5 Garlic Chicken Rice Paper Rolls Grated Carrot, Celery and Apple Salad Strawberry Peach Smoothie 2

3 Girls LEAD 2017 Lunch Program Overview Week Two Monday Day 6 Beef Tacos in Lettuce Bowls Rainbow Salad French Toast Bites Tuesday Day 7 Egg Pizzas with Saucy Dip Whole Wheat English Muffins Banana Chocolate Oat Squares Wednesday Day 8 BBQ Pulled Chicken Sandwiches Veggies with Ranch Dip Frozen Pineapple Whip Thursday Day 9 Orange Pork Stir Fry Lemon Cranberry Couscous Super Fruit Salad Sorbet Friday Day 10 BBQ Day 3

4 Cheese and Veggie Wrap with Hummus Prep time: 5 minutes Serving size: 1 wrap with 1 tbsp. [15 ml] hummus and 1 oz. [28 g] cheddar Gluten-free option: Use gluten-free tortilla 5 x 6" whole wheat tortillas 5 tbsp. hummus [75 ml] 5 oz. shredded cheddar cheese [140 g] 2 small tomatoes, sliced ½ English cucumber, cut in long strips, julienne style 1 bell pepper, cut in long strips, julienne style Lime juice for taste 1. Lay out the tortillas and spread 1 tbsp. of hummus. On each tortilla, arrange 1 oz. cheese on top of the hummus. Divide the veggies evenly among the wraps, then squeeze some fresh lime juice on each. 2. Roll each tortilla, cut in half and serve with additional veggies on the side. 4

5 Mexican Corn Salad Prep time: 10 minutes Serving size: ½ cup [125 ml] 2 cups frozen corn [500 ml] 1 red pepper ½ red onion 1 can black beans, drained 1 medium zucchini 1 cup cilantro leaves [250 ml] Dressing: 3 tbsp. olive oil [45 ml] 2 limes, juiced, approx. 3 tbsp. juice [45 ml] 1 tsp. onion powder [5 ml] 1 tsp. cumin [5 ml] 1 pinch pepper 1. Thaw frozen corn in a bowl of water 2. Rinse black beans 3. Chop red pepper, onion, and zucchini into small ¼ inch cubes. Chop cilantro and combine all into a medium bowl along with the corn and beans. 4. Whisk dressing to combine then pour over salad. Mix well. 5

6 Fruit Salad Prep time: 10 minutes Serving size: ½ cup [125 ml] 2 cups strawberries, hulled and sliced [500 ml] 2 cups cubed fresh pineapple [500 ml] 3 apples, sliced 3 bananas, peeled and sliced 1 cup seedless grapes (green and red) [250 ml] 1 cup blueberries [250 ml] 1 cup raspberries [250 ml] ½ cup orange juice [125 ml] 1. Cut up strawberries, bananas, apple and grapes and mix in bowl with orange juice. 2. Add berries and mix to combine. 6

7 Tuna Wraps Prep time: 10 minutes Serving size: 1 wrap with 2 oz. [57 g] chunk tuna Gluten-free option: Use gluten-free tortilla 1 ⅔ cups drained chunk tuna in water [400 ml] 1 medium English cucumber, finely chopped (½ inch cubes) ½ cup finely chopped red onion (½ inch cubes) [125 ml] ½ tsp. salt [2 ml] ½ cup reduced-fat mayonnaise [125 ml] 1 tsp. lemon juice [5 ml] 1 cup baby spinach [250 ml] 5 x 8 whole wheat tortilla wraps 1. Finely chop the red onion and cucumber into approximately ½ inch cubes and place them into a small bowl, then set aside. 2. Place tuna into a medium mixing bowl and flake the tuna using a fork until there are no tuna chunks. 3. Add the lemon juice, salt and reduced fat mayonnaise to the tuna. 4. Using a tablespoon, mix until all the ingredients are well combined. 5. Add chopped vegetables into the tuna mixture and mix them together until well combined. 6. Divide the baby spinach evenly into 5 portions (about 50 ml each) and place them on each of the wraps. 7. Divide the tuna filling into 5 even portions and place the mixture onto the wraps, slightly off-centered and in a line creating a log shape on the wraps. 8. Fold in the sides towards the center and roll the tortilla from the bottom, up. 7

8 Tear-it-up Romaine Salad with Simple Dressing Prep time: 5 minutes Serving size: ½ cup [125 ml] 1 head romaine lettuce 2 tomatoes, chopped (1-inch cubes) 3 tbsp. oil [45 ml] 1 tbsp. balsamic vinegar [15 ml] 1 tbsp. honey [15 ml] 1 clove garlic, minced ½ tsp. basil [2 ml] ½ tsp. oregano [2 ml] ½ tsp. parsley [2 ml] 1. Tear up the romaine lettuce into bite size pieces and place them in bowl. 2. Add chopped tomatoes into the bowl. 3. Using a garlic press, crush the garlic into a separate small bowl. 4. Add all the other dressing ingredients into the small bowl and mix well. 5. Pour dressing mixture over lettuce and tomatoes when ready to serve. 6. Toss until everything is blended well. 8

9 Chocolate Mountains Prep time: 15 minutes Serving size: 2 cookies 100 ml granulated sugar 25 ml cocoa powder 25 ml milk 1 tbsp. butter or margarine [15 ml] ¼ tsp. vanilla extract [1 ml] ⅔ cup quick-cooking rolled oats [150 ml] ¼ cup bran cereal, not flakes [60 ml] ¼ cup unsweetened shredded coconut [60 ml] Gluten-free option: Use gluten-free cereal Dairy-free option: Use coconut milk 1. In large saucepan, combine sugar, cocoa powder, milk, butter, and vanilla. 2. Stir over medium-high heat until mixture comes to a boil. 3. Boil for 1 minute, stirring occasionally. 4. Remove from heat and stir in oats, bran cereal, and coconut. Mix well. 5. Drop tablespoonfuls into mounds on baking sheets lined with parchment paper. 6. Let cool before removing from baking sheets. 9

10 Easy Chicken Gyros with Tzatziki Sauce Prep time: 5 minutes Serving size: 1 gyro with 2 oz. [57g] chicken Gluten-free option: Use gluten-free pitas Dairy-free option: Omit Tzatziki sauce Vegetarian option: Use tofu or beans instead of chicken 10 oz. cooked sliced chicken breast, seasoned [283.5 g] 1 red pepper, thinly sliced ½ red onion, thinly sliced 5 pitas or Greek-style flatbread ½ head iceberg lettuce, shredded ½ - 1 cup Tzatziki sauce [ ml] 1. Lay pitas on a clean surface. Add lettuce, chicken, red pepper strips, and onions. Top with tzatziki sauce. 2. Fold pita over like a sandwich, or roll it into a "tunnel shape". 10

11 Raw Zucchini Sushi Rolls Prep time: 10 minutes Serving size: 2 rolls each 2-3 medium zucchinis 1 carrot, sliced into matchsticks 1 cucumber, seeds removed, and sliced into matchsticks 1 avocado, peeled and sliced 1 red pepper, sliced 1 small bunch of cilantro 1 cup rice wine vinegar [250 ml] 1 pinch salt ⅔ cup of vegetable Philadelphia cream cheese [150 ml] Dairy-free option: Omit cream cheese and use mashed avocado with lime to keep veggies in place, or a dairy-free option cream cheese 1. Chop the ends off each zucchini and use a vegetable peeler to peel your zucchinis into long, thin strips (each zucchini should make 6-8 strips). Soak zucchini strips in rice wine vinegar and a pinch of salt. 2. While strips are soaking in vinegar, slice the carrot, cucumber, and red pepper into thin matchstick slices and set aside. 3. Cut the avocado in half and remove the inner seed. Scoop out the flesh of the avocado and slice into thin strips. 4. Lay zucchini strip flat and add a small spoonful (approx. 1 tbsp.) of cream cheese onto one of the ends of zucchini. 5. Add a few matchsticks of veggies, avocado, and a couple of pieces of cilantro. 6. Roll up and enjoy! 11

12 Yogurt Berry Parfait Prep time: 5 minutes Serving size: 1 cup (½ cup yogurt, ½ cup berries, 1 tbsp. oats) [250 ml] Gluten-free option: Use gluten-free cereal Dairy-free option: Omit yogurt 2 ½ cups vanilla or strawberry yogurt [625 ml] 2 ½ cups assorted cut-up fruit or berries [625 ml] ⅓ cup granola [75 ml] 1. Layer yogurt and fruit in bowl or cup. 2. Top with 1 tbsp. of granola. 12

13 Make-a-Face Sandwiches Prep time: 5 minutes Serving size: 1 flatbread with 2 tbsp. [30 ml] cream cheese or hummus with additional toppings 1 ½ cups whipped cream cheese [375 ml] ½ cup classic hummus [125 ml] 5 multigrain flatbread (10 cm x 30 cm) ½ cup black olives [125 ml] 1 red pepper 1 yellow pepper 2 carrots, peeled ½ cup green beans [125 ml] 1 green onion 2 cups grape tomatoes [500 ml] ½ cup pepperoni slices [125 ml] 1. Cut each flatbread in half, and use your piece to cut out the shape of a face (it can be round, square, a rectangle, etc.) 2. Spread 2 tbsp. of cream cheese or hummus over your flatbread 3. Using the vegetables, cut out whatever fun shapes you want to make a face on your flatbread use your imagination! Are you going to make a clown face, a robot, or your favourite animal? 13

14 Colourful Coleslaw Prep time: 8-10 minutes Serving size: ½ cup [125 ml] ¼ head green cabbage ¼ head purple cabbage 2 carrots 3 tbsp. canola oil [45 ml] 1 tbsp. vinegar [15 ml] 1 tbsp. honey [15 ml] 1. Shred or grate red and purple cabbage. Place in large bowl and set aside. 2. Peel carrots and then shred/grate them into the large bowl with the cabbage. 3. Whisk the rest of the ingredients in a small bowl. Blend well until completely mixed and no separation occurs. 4. Pour dressing over coleslaw and mix together well. 14

15 Banana Split Pops Prep time: 5 minutes Servings per recipe: 6 Serving size: Half a banana 3 bananas 1 cup milk chocolate [250 ml] ½ cup rainbow sprinkles [125 ml] 6 popsicle sticks 1. Peel banana and cut in half, put popsicle sticks in half of the banana and put into the freezer. 2. Melt milk chocolate on top of hot water. 3. Dip frozen banana in melted milk chocolate. 4. Decorate with rainbow sprinkles. 15

16 Garlic Chicken Rice Paper Rolls Prep time: 15 minutes Serving size: 2 rolls each Gluten-free option: Omit soy sauce Vegetarian option: Use tofu or beans instead of chicken 20 oz. chicken breasts, cooked and cut into strips [570 g] 2 cups rice noodles, cooked ahead [500 ml] 1-2 tbsp. oil [15-30 ml] 4 tbsp. or ¼ cup soy sauce [60 ml] 3 tbsp. sesame oil [45 ml] 2 cloves garlic 10 rice paper sheets (medium sized, 22-inch diameter) 2 large carrots 2 cups baby spinach [500 ml] Dipping Sauce: 1 tbsp. brown sugar [15 ml] 2 ½ tbsp. lime juice [37.5 ml] 2 tsp. oil [10 ml] 2 tsp. soy sauce [10 ml] 1. Peel and mince or grate garlic. 2. Peel carrots and cut into thin strips (julienne). 3. Heat chicken, soy sauce, oil and minced garlic in frying pan. 4. Fill a dish with warm tap water. Add a rice paper sheet for 5-10 seconds. Remove rice paper sheet and place it on a flat surface. 5. Place noodles, chicken mix, spinach, and carrot in the center of the paper. 6. Roll the paper and fold both ends to the center. 7. For the dipping sauce, mix 1 tbsp. of soy sauce, 1 tbsp. oil, brown sugar and lime juice. 16

17 Grated Carrot, Celery and Apple Salad Prep time: 10 minutes Serving size: ½ cup [125 ml] 3 medium carrots 2 apples 2 stalks celery ⅓ cup of raisins [75 ml] Dressing: 3 tbsp. canola oil [45 ml] 3 tbsp. lemon juice [45 ml] 2 tbsp. honey [30 ml] 1. Peel and shred carrots and apples. Place into large bowl. 2. Chop celery. Place in bowl with carrots and apples. 3. Add raisins to carrots and apples and mix. 4. Mix together dressing ingredients in separate bowl. 5. Add dressing to salad bowl and mix together until everything is coated with the dressing. 17

18 Strawberry Peach Smoothie Prep time: 3 minutes Serving size: ¾ cup [175 ml] Dairy-free option: Use coconut or almond milk instead of vanilla yogurt 1 cup frozen peaches [250 ml] 1 cup frozen strawberries [250 ml] 2 ripe bananas, peeled 1 cup orange juice [250 ml] 1 cup vanilla yogurt [250 ml] 1. Place all ingredients in blender and blend until smooth. Add more juice or water if needed. 18

19 Beef Tacos in Lettuce Bowls Prep time: 20 minutes Serving size: 1 lettuce bowl with 2 oz. [60 g] beef 2 sweet bell peppers 1 small onion 1 tbsp. oil [15 ml] 10 oz. cooked ground beef [283.5 g] 1 tsp. taco spice blend [5 ml] 2 tomatoes 5 large iceberg lettuce leaves, washed ½ head iceberg lettuce 7 oz. marble or cheddar cheese [200 g] 1 cup sour cream [250 ml] Vegetarian option: Use beans instead of beef 1. Remove seeds from peppers and chop peppers into small pieces. 2. Chop onions into small pieces. 3. Heat oil in frying pan. Fry onions and peppers until soft. 4. Add taco spice and cooked ground beef to frying pan with peppers and onions. Heat thoroughly. 5. Take 5 lettuce leaves from the lettuce head to use as bowls. Set aside. 6. Chop tomatoes and rest of lettuce into small pieces. Set aside for toppings. 7. Grate cheese. Set aside for toppings. 8. Assemble beef taco bowls: a. Place lettuce bowl on a plate or in a bowl. b. Spoon ⅕ of the beef mixture into the lettuce bowl. c. Add toppings (lettuce, tomato, cheese) on top of beef. d. Serve with a spoonful of sour cream on top or on the side, if desired. 19

20 Rainbow Salad Prep time: 10 minutes Serving size: ½ cup [125 ml] 1 cup chopped red cabbage [250 ml] 2 cups diced watermelon [500 ml] ½ cucumber, cut into chunks 2 oranges, peeled and cut 1 cup blueberries [250 ml] 2 yellow bell pepper, cut into strips Lemon Dressing: 1 tsp. dried oregano [5 ml] 1 clove garlic, minced 5 tbsp. or ⅓ cup lemon juice [75 ml] 6 tbsp. extra virgin olive oil [90 ml] 1/4 tsp. freshly ground black pepper [1 ml] 5 tbsp. or ⅓ cup honey [75 ml] Salt and pepper to taste 1. Mix all dressing ingredients and whisk for 3 minutes. 2. Arrange a rainbow on a plate using all the ingredients. Portion out a bit of dressing for to dip or pour on top their choice! Other option: In a bowl toss all salad ingredients, then add salad dressing. 20

21 French Toast Bites Prep Time: 15 minutes Serving size: 1 slice or 3 strips of bread Gluten-free option: Use gluten-free bread Dairy-free option: Use coconut milk 5 slices bread, whole wheat, thick slices preferred 5 eggs 1 cup milk [250 ml] 1 tsp. vanilla extract [5 ml] 1 tsp. ground cinnamon [5 ml] 1 tbsp. oil [15 ml] 1 cup maple syrup or honey [250 ml] 1. Slice each slice of bread into 3 strips. Set aside all the pieces. 2. In a shallow dish or bowl, mix the eggs, milk, vanilla extract and cinnamon. 3. Heat a frying pan to medium high heat with 1 tsp. of the oil. 4. When the pan is hot enough, dip the bread slices into the egg and milk mixture. Turn to coat both sides. Place each slice in the pan to make a single layer with spaces in between. Cook for 3-4 minutes on each side until egg mixture is cooked and the pieces are a light golden brown. 5. Continue cooking with the rest of the slices until done. 6. Serve warm or room temperature with maple syrup or honey to dip slices in. 21

22 Egg Pizza with Saucy Dip Prep Time: 5 minutes Servings per recipe: 6 (1 pizza serves 2 people) Serving size: ½ pizza **Make twice OR have two frying pans going at once. Dairy-free option: Omit cheese Ingredients for 3 pizzas: 6 eggs 1 ½ tsp. dried oregano and/or basil [7 ml] ¾ bell pepper ¾ cup spinach (optional) [175 ml] ¾ tomato 150 g mozzarella cheese 9 tbsp. crushed tomatoes, canned (low-sodium preferred) [135 ml] 1 ½ tsp. dried oregano, basil, and/or garlic powder [7 ml] Instructions for 1 pizza: 1. Spray a small non-stick frying pan with cooking spray. 2. Crack 2 eggs into a bowl. 3. Whisk (stirring to add in air bubbles too!) together eggs and oregano/basil/spice in a bowl. 4. Chop veggies and set aside. 5. Grate cheese and set aside. 6. Pour egg mixture into the frying pan and top with cheese and veggies. 7. Cover pan and cook until eggs are set (that means cooked fully and aren t liquid at all). This takes about 3 minutes (time it on a clock if you want to make sure!). 8. Slide the egg pizza out of the side of the pan, onto the plate. Slice into pizza slices. 9. Mix tomato puree with the extra spices. Serve with pizza slices as a dipping sauce. **Repeat steps for each individual pizza. 22

23 Banana Chocolate Oat Squares 3 medium bananas, ripe ⅓ cup unsweetened applesauce [75 ml] ¼ cup honey [60 ml] 1 tbsp. vegetable oil [15 ml] 1 tsp. vanilla [5 ml] 2 cups quick or rolled oats [500 ml] ½ tsp. baking powder [2 ml] ½ tsp. baking soda [2 ml] 1 tsp. cinnamon [5 ml] ½ tsp. salt [2 ml] 1 cup chocolate chips [250 ml] Prep Time: 25 minutes Servings per recipe: 12 Serving size: 1 square Dairy-free option: Omit chocolate chips Gluten-free option: Use gluten-free Rice Krispies instead of rolled oats 1. Preheat oven to 350ºF convection bake. Spray an 8 x 8 baking pan with cooking spray. 2. Peel and mash bananas in a large bowl. 3. Add applesauce, honey (liquid), oil, and vanilla. Stir until well combined. 4. Add oats, baking powder, baking soda, cinnamon and salt. Stir until well combined. 5. Fold in chocolate chips. 6. Pour batter into prepared pan and bake for 15 minutes or when toothpick comes out clean. 7. Cut pan 3 x 4 to get 12 squares per pan. 23

24 BBQ Pulled Chicken Sandwiches Prep Time: 10 minutes Serving size: 1 bun with ½ cup [125 ml] chicken Gluten-free option: Use gluten-free buns 2 chicken breasts, cooked and shredded ¾ cup barbecue sauce [175 ml] 5 sandwich buns, whole wheat preferred 1. Shred cooked chicken with two forks, pulling the meat apart into strands. Place in large bowl 2. Add barbecue sauce and toss chicken well until fully covered in sauce. 3. Place ½ cup of chicken in each bun. Serve with extra sauce on top, if desired. 24

25 Veggies and Ranch Dip Prep time: 10 minutes Serving size: ½ cup veggies [125 ml] 3 carrots 1 cucumber 3 stalks celery ⅔ cup ranch dressing [150 ml] 1. Wash all vegetables. 2. Peel carrots and slice into sticks. 3. Cut cucumber into slices. 4. Cut celery into slices. 5. Arrange on a plate with a bowl of ranch dressing dipping sauce. 25

26 Frozen Pineapple Whip Prep time: 3 minutes Serving size: ¾ cup [175 ml] Dairy-free option: Use coconut or almond milk instead of yogurt 3 cups frozen pineapple [750 ml] 2 tbsp. honey [30 ml] ¾ cup vanilla yogurt [175 ml] 1. Place all ingredients in a blender. Blend until smooth. 2. Serve immediately. 26

27 Orange Pork Stir Fry Prep time: minutes Serving size: ¾ cup [175 ml] Vegetarian option: Use tofu instead of pork Gluten-free option: Omit soy sauce ¼ cup chicken broth [60 ml] 1 tbsp. cornstarch [15 ml] ¼ cup orange juice [60 ml] 1 tbsp. brown sugar [15 ml] 1 tbsp. soy sauce [15 ml] ¼ tsp. ground ginger [1 ml] 1 tbsp. oil [15 ml] 1 lb. pork tenderloin, cut into strips and cooked [454 g] 1 red pepper, seeded and sliced 1 onion, thinly sliced 1 cup fresh bean sprouts [250 ml] 1. Stir broth with cornstarch in a small bowl. Stir in orange juice, brown sugar, soy sauce, and ginger. Set aside. 2. Heat oil in frying pan. 3. Add red pepper and onion to frying pan and cook until starting to soften. 4. Add cooked pork to pan and stir-fry until heated through. 5. Add broth mixture to frying pan. Heat and stir for about 1 minute until boiling and thickened. 6. Add bean sprouts. Heat and stir until heated through. 27

28 Lemon Cranberry Couscous Prep time: 5 minutes Serving size: ½ cup [125 ml] Gluten-free option: Use quinoa instead of couscous 1 ½ cups chicken broth [375 ml] 2 tbsp. lemon juice [30 ml] 2 tsp. grated lemon zest [10 ml] 12 oz. plain couscous [340 g] ⅔ cup dried cranberries [150 ml] 1. Pour chicken broth into a medium pot. Add lemon juice and lemon zest. Heat until liquid comes to a boil. 2. Remove pot from stove top (set on cork pad), and add couscous and cranberries to liquid. Stir to evenly moisten the couscous, cover, and let stand for 5 minutes. 3. Fluff with fork. 28

29 Super Fruit Salad Sorbet Prep time: 5 minutes Serving size: ½ cup [125 ml] sorbet with ½ cup [125 ml] fruit and 2 tbsp. [30 ml] yogurt Dairy-free option: Omit yogurt 1 cup strawberries [250 ml] 2 bananas, peeled and sliced 2 kiwis, peeled and sliced ½ cup grapes, washed [125 ml] 2 ½ cups raspberry sorbet [625 ml] 1 cup Greek yogurt [250 ml] 1. Place ½ cup sorbet in bowl and cover with your choice of fruit. 2. Top with yogurt. 29

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