AFTER SCHOOL SNACKS. An LA s BEST cookbook for developing healthy habits.

Size: px
Start display at page:

Download "AFTER SCHOOL SNACKS. An LA s BEST cookbook for developing healthy habits."

Transcription

1 AFTER SCHOOL SNACKS An LA s BEST cookbook for developing healthy habits. 1

2 AFTER SCHOOL SNACKS An LA s BEST cookbook for developing healthy habits. 2 LA s BEST After School Enrichment Program

3 This book is dedicated to all LA s BEST students and staff, past and present. You are our inspiration. You encourage us to achieve. acknowledgments Thanks to all of the LA s BEST students, staff, and parents who contributed to this effort with their ideas, recipes, and encouragement. Their support was instrumental in helping us develop this After School Snacks cookbook. Thank you to the staff of the BEST Fit Department. Their dedication has allowed us to successfully provide children with exceptional health and fitness opportunities. Thank you to Mariana Guzman for her help with the creation of this book and to our photographer, Marisol Jauregui. Thank you to Distinc for designing this cookbook and bringing it to life. A very special thank you to Carla Sanger, President and CEO, Debe Loxton, Chief Operating Officer, and Sharon Yarbrough, Senior Vice President, for always believing in the endless possibilities. ABOUT LA s BEST LA s BEST Better Educated Students for Tomorrow is a nationally recognized after school education, enrichment and recreation program serving more than 28,000 children with the greatest needs and fewest resources throughout the City of Los Angeles. LA s BEST After School Enrichment Program provides a safe haven for children ages 5 to 12 at elementary school sites each day during the critical hours after school at no cost to parents. Established in 1988, LA s BEST is a partnership, including the City of Los Angeles, the Los Angeles Unified School District and the private sector. LA s BEST is part of Beyond the Bell, whose mission is to ensure that all children and youth in LAUSD have access to high quality, safe and supervised academic, enrichment, and recreation programs that inspire learning and achievement beyond the regular school day. For more information, please visit LA s BEST After School Enrichment Program The author retains sole copyright to his or her contributions to this book.

4 table of contents introduction Introduction 5 Nutrition Tips 6 Safety Tips 7 Salads 8 Wraps & Sandwiches 12 Crackers 21 Fruits 31 Veggies 44 Mix & Dips 51 Parfaits 60 Drinks 71 Frozen 81 All recipes make 20 servings. The LA s BEST After School Snacks cookbook was developed as a means to address the incidence of childhood obesity. This book provides after school leaders with recipes for engaging students in nutritious cooking experiences and encouraging lifelong healthy eating habits. With the help of our students and staff we compiled a collection of delicious, healthy snack recipes. These recipes do not require a stove, skillet, or sharp knife, allowing staff to safely engage students. Each recipe contains a few basic ingredients that are easily accessible and cost effective. All of the recipes are fun, quick, and easy to make in an after school setting. Children can recreate the recipes at home to share with their families. After school staff can contribute to the well-being of our children by teaching them to begin eating healthy at an early age. By modeling good eating habits, we are instilling valuable lifelong dietary habits for a healthy future. Edith Ballesteros-Vargas Director of BEST Fit LA s BEST After School Enrichment Program 5

5 nutrition tips Grains: Eat at least 5-6 ounces of whole grains per day (ex. 1 ounce = 1 slice of bread or ½ cup of pasta). Grains provide quick energy for your body and help maintain a good digestive system. : Eat 1½ to 2½ cups of vegetables per day (ex. ½ cup = size of a tennis ball). Fruits: Eat at least 1½ cups of fruit per day. Fruits and vegetables provide fiber, vitamins, minerals and energy that your body needs to look and feel good. Dairy: Eat or drink at least 2-3 cups of fat-free or low-fat dairy items or lactose-free alternatives per day. Dairy helps build strong bones and teeth. Protein: Eat 5-6 ounces of protein per day (ex. 1 ounce = 1 /3 can of tuna, 1 egg, or 1 tablespoon of peanut butter). Protein helps build strong muscles. It also helps repair injuries. Water: Water helps your body work properly. Instead of beverages that are high in sugar, drink plenty of water in order to stay hydrated. safety tips Before cooking, always wash your hands with soap and water. It is also important to dry them thoroughly. Wash all fruits and vegetables in cold water. Wash all surfaces, cutting boards, and utensils to prevent bacteria. Refrigerate or freeze perishable foods. Prepared food and leftovers should also be refrigerated promptly. Use cooking supplies that will not break easily, like plastic measuring cups and plastic bowls. Use plastic knives or butter knives for cutting. Use only microwave-safe containers. Microwaves and blenders should be used by adults only. Remember that some people are allergic to dairy products, nuts and other ingredients that are common in recipes. Always double-check for any allergies before serving any food to anybody. All recipes make 20 servings. United States Department of Agriculture 6 7

6 SaladS Orange Berry Salad Mix mandarin oranges, lettuce, dried cranberries, mandarins, and walnuts in a bowl. Squeeze juice from oranges onto the salad. Toss, serve and enjoy! Fruits Protein 8 Ingredients: mandarin oranges, peeled and separated heads of lettuce, washed and cut into bite-sized pieces cups dried cranberries cup walnut halves oranges, cut in half + large bowl + measuring cup + serving spoon + plastic knives + 20 small bowls + forks 9

7 Ingredients: heads of lettuce, washed and cut into bite-sized pieces cups raspberries cups seedless grapes apples, cut into cubes lemon, cut in half + + bowl + + measuring cup + + cutting boards + + serving spoon small paper plates + + forks Outdoor Garden Salad Mix lettuce, carrots, olives, and tomatoes in a bowl. Lightly drizzle low-fat dressing onto salad and toss. Serve and sprinkle each plate with low-fat mozzarella cheese. Enjoy! Dairy Crispy Party Salad Mix lettuce, raspberries, grapes, and apples Fruits Ingredients: heads of lettuce, washed and cut into bite-sized pieces shredded carrots small (3 oz.) can olive halves tomatoes, diced + + ¼ cup low-fat ranch dressing + + ½ cup shredded low-fat mozzarella cheese + + serving spoon in a bowl. Squeeze the juice of one half lemon + + bowl + + cutting boards onto your salad. Toss, serve and enjoy! + + measuring cup + + grater + + can opener small plates + + forks 11

8 WRAPS & SANDWICHES Apple-Tuna Roll Drain water from the tuna. Mix tuna, tomatoes, carrots and apples into a bowl. Spread tuna mix onto the center of each lettuce leaf and roll it up. Enjoy! Fruits Protein Ingredients: (5 oz.) cans tuna in water tomatoes, diced shredded carrots apples, cut into cubes heads of romaine lettuce + + can opener + + cutting board + + bowl + + mixing spoon + + grater small paper plates 12 13

9 Ingredients: (12 pk.) whole wheat flour tortillas + + ¼ cup light mayonnaise lbs. turkey slices heads of lettuce, washed and cut into pieces tomatoes, diced bell peppers, sliced cups shredded low-fat mozzarella cheese + + spoons + + cutting boards + + measuring cup paper plates Very Berry Burrito Spread peanut butter onto a wheat tortilla. Sprinkle tortilla with peanuts, raspberries and blueberries. Roll it, slice in half and share with a partner. Enjoy! Fruits Grains Protein Turkey in a Wrap Spread ½ teaspoon of mayonnaise onto each wheat tortilla. Add a slice of turkey. Sprinkle lettuce, tomatoes, bell peppers and cheese. Roll it up, slice in half, and enjoy! Grains Protein Dairy Ingredients: (12 pk.) whole wheat flour tortillas (18 oz.) jar peanut butter + + ½ cup peanuts cup raspberries cup blueberries + + measuring cup paper plates 14 15

10 Ingredients: (12 pk.) whole wheat flour tortillas jar pizza sauce cups shredded low-fat mozzarella cheese bunch of fresh spinach leaves, washed and cut into bite-sized pieces + + measuring cup + + spoons paper plates + + microwave (to be used by adults only) Half-Time Halfwich Spread peanut butter on each slice of bread. Spread jelly and then sprinkle a layer of cereal flakes. Top with strawberry slices and enjoy! Fruits Grains Protein Garden Pizza On a wheat tortilla, spread 1 teaspoon of pizza sauce, sprinkle with cheese. Add an even layer of spinach leaves. Microwave* for 15 seconds, until cheese is melted. Let it cool. Roll, cut in half to share and enjoy! Grains Dairy Ingredients: package whole wheat sandwich bread (18 oz.) jar peanut butter jar natural jelly spread box cereal flakes basket strawberries, cut into pieces paper plates 16 *Caution! Microwave to be used by adults only. 17

11 The purpose of the LA s BEST After School Snacks cookbook is to help reduce the incidence of childhood obesity by engaging children in nutritious cooking activities. This book provides after school leaders with recipes to engage students in healthy snack preparation skills and encourage healthy lifelong eating habits. 90

COOKING WITH DR. COTTONTAIL

COOKING WITH DR. COTTONTAIL COOKING WITH DR. COTTONTAIL (Just for kids) Hello! I m Dr. Cottontail. Welcome to my cookbook! I found some yummy treats that are easy to make on your own or with the help of an adult. And they are good

More information

1. Carrot Raisin Salad

1. Carrot Raisin Salad Prep time: 15 minutes Serves: 12 Serving size: ¼ cup Peeler Large mixing bowl Measuring spoons Spoon 1. Carrot Raisin Salad 4 medium carrots, grated 2 medium apples, chopped 1 rib of celery, chopped 1

More information

Class 4 overview. Clean, Separate, Cook and Chill. Description. Objectives. It s not just a Hamburger Menu. What will we do today?

Class 4 overview. Clean, Separate, Cook and Chill. Description. Objectives. It s not just a Hamburger Menu. What will we do today? Class 4 overview Description You will review food safety and the techniques of sautéing and browning. You will then prepare a Salisbury steak menu. Objectives 1. To learn food safety and build on kitchen

More information

Recipe Appendix Contents

Recipe Appendix Contents Recipe Appendix Contents Lesson 1 Drink Low-Fat Milk and Water Instead of Sweetened Drinks 2 Eat a Rainbow! Eat More Vegetables and Fruits 3 Read it Before You Eat It! The Label 4 Make Half Your Grains

More information

Soulful Recipes. building healthy traditions

Soulful Recipes. building healthy traditions Soulful Recipes building healthy traditions Building Healthy Traditions Family, faith, food, music, art, and dance bind together, forming the soul of the African American. We must also weave good health

More information

Tuna Quesadillas. Preparation: 1. Mix tuna with mayonnaise.

Tuna Quesadillas. Preparation: 1. Mix tuna with mayonnaise. Tuna Quesadillas 1 can drained tuna fish, packed in water 1 tablespoon mayonnaise, light 4 flour tortillas ½ cup grated low-fat cheddar cheese 1. Mix tuna with mayonnaise. Microwave: Spoon filing onto

More information

Pink Party Salad. Ingredients. Directions. Nutrition Information. Makes: 6 servings

Pink Party Salad. Ingredients. Directions. Nutrition Information. Makes: 6 servings Pink Party Salad Makes: 6 servings 4 potatoes (washed and cut in half) 3 cups beets, cooked (peeled and diced) 1 cup peas, green, fresh or frozen 3 eggs, hard boiled 1 apple 1 teaspoon lemon juice 2 tablespoons

More information

Y OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight!

Y OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight! I I I I I I I I TM INGREDIENTS ACTIVE THEIVE, BETTER BD CMPAN WHAT CAN I EAT? 14 meals that are ideal for losing weight! 14 meals that are ideal for losing weight; they can be used on meal days, and several

More information

Life Skills: Cooking Name

Life Skills: Cooking Name Life Skills: Cooking Name Keep this form in the student portfolio for each child. It may take a few years before every item is checked. Define: Develop safe, sanitary, and practical skills for basic food

More information

1. Preheat the oven to 375 degrees F. 2. If using fresh blueberries, wash and drain. Place fresh or frozen blueberries in a 9-inch pie plate.

1. Preheat the oven to 375 degrees F. 2. If using fresh blueberries, wash and drain. Place fresh or frozen blueberries in a 9-inch pie plate. Blueberry Bling 3 cups frozen or fresh blueberries 2 teaspoons soft butter or margarine 1 tablespoon all-purpose flour 1 tablespoon brown sugar 1. Preheat the oven to 375 degrees F. 2. If using fresh blueberries,

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 5 DAY 6 SMALLER FAMILY HEALTHY PLAN

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 5 DAY 6 SMALLER FAMILY HEALTHY PLAN SMALLER FAMILY HEALTHY PLAN - 2-15-2019 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Plan Fiesta Ranch Chicken Burritos Plan-Roasted Veggie Pasta Salad Plan-One Pan Honey Glazed Salmon Dinner Plan-Peanut Butter

More information

Rice Water Salt HIGH. Turn heat to high. Bring to LOW. Turn heat to low and cover.

Rice Water Salt HIGH. Turn heat to high. Bring to LOW. Turn heat to low and cover. White rice Serves About 0 minutes to cook Rice Water Salt HIGH Fill a large pot with cups of water. Add a ¼ teaspoon of salt. Turn heat to high. Bring to a boil. Add cups of rice. LOW Bring water and rice

More information

Healthy Food For Every Age

Healthy Food For Every Age SUMMER 2016 COOKBOOK Healthy Food For Every Age Power Scholars Academy TM THANK YOU TO OUR SPONSOR Healthy Eating for All Ages project, headed by The Granite YMCA and sponsored by Harvard Pilgrim Foundation,

More information

Classroom Food Project Recipe Collection. Note: *PHF - Potentially Hazardous Foods; refer to policy for safe handling

Classroom Food Project Recipe Collection. Note: *PHF - Potentially Hazardous Foods; refer to policy for safe handling Classroom Food Project Recipe Collection Note: *PHF - Potentially Hazardous Foods; refer to policy for safe handling BREAKFAST Banana Split Cereal 1 small, ripe banana (peeled) 1/2 cup fresh fruit (blueberries,

More information

A mini-guide excerpted from

A mini-guide excerpted from A mini-guide excerpted from For more tips and recipes, download the full 44-page color guide from at www.apre.org INTRODUCTION VEGETABLES Welcome! We re excited to share with you these tips for meeting

More information

ONE DISH MEALS & CASSEROLES

ONE DISH MEALS & CASSEROLES ONE DISH MEALS & CASSEROLES If you accidentally over salt a dish while it s still cooking, drop in a peeled potato and it will absorb the excess salt for an instant fix me up 154 Tips for creating a one-dish

More information

- Kids get excited to eat raw fruits and vegetables when they are paired with a tasty dip

- Kids get excited to eat raw fruits and vegetables when they are paired with a tasty dip Dippin for Health! Kids love to eat with their hands so let them! Dips make for a great snack and gives you the opportunity to add (or even hide) healthy ingredients in to your child s diet. Dips are kid

More information

1 8 BREAKFAST RECIPES

1 8 BREAKFAST RECIPES 18 BREAKFAST RECIPES DEAR LIVESTRONG.COM MEMBER, We re excited to share our collection of high-protein breakfast recipes with you. Breaking your fast with a meal packed with protein not only gives you

More information

SOUPS, SALADS & VEGETABLES

SOUPS, SALADS & VEGETABLES SOUPS, SALADS & VEGETABLES Wrap celery in aluminum foil when putting in the refrigerator and it will keep better. To keep potatoes from budding, place an apple in the bag with the potatoes. 61 Soups, Salads,

More information

Snackin with Kids Activity

Snackin with Kids Activity Snackin with Kids Activity Materials Ingredients per recipes below as time and budget allow Kitchen space for baking, refrigerating, freezing, microwaving, preparation and cleanup Measuring cups Measuring

More information

Pasta Recipes Created by Nicole Porter Wellness

Pasta Recipes Created by Nicole Porter Wellness Pasta Recipes 5.24.18 Created by Meal Prep Spaghetti with Chicken, Spinach & Tomatoes 8 ingredients 30 minutes 4 servings 1. Preheat oven to 450 degrees F and line baking sheets with foil. 2. In a bowl,

More information

Perfect Brownie Pan Set

Perfect Brownie Pan Set A. Perfect Brownie Pan Set Components: A-Divider, B-Bottom Insert, C-Pan, D-Rack How to Use Your Perfect Brownie Pan Set: 1. Place Bottom Insert (B) into Pan (C). 2. Coat surface of completed Pan (B, C)

More information

FCS Lesson Plans: student Guide Meals in Minutes

FCS Lesson Plans: student Guide Meals in Minutes Thai Pork Pizza Recipe from PorkBeInspired.com Prep Time: 15 minutes Cook Time: 25 minutes Yield: Serves 4 2 boneless pork chops, 3/4-inch thick 2 teaspoons vegetable oil 1 15-oz package prepared pizza

More information

APPLE NACHOS SPINACH & STRAWBERRY SALAD WITH JAM DRESSING

APPLE NACHOS SPINACH & STRAWBERRY SALAD WITH JAM DRESSING APPLE NACHOS ¼ cup peanut butter 2 tablespoons milk 2 red apples, cored and cut into ¼ inch slices ¼ cup non-fat Greek yogurt 1 tablespoon honey 2 green apples, cored and cut into ¼ inch slices 1. In a

More information

Make fruit fun! Orange Slurpees & Kiwi Bowls

Make fruit fun! Orange Slurpees & Kiwi Bowls Make fruit fun! Orange Slurpees & Kiwi Bowls Orange Slurpees & Kiwi Bowls Orange Slurpees Thin-skinned, juice oranges (typically sold in a net bag) Straws (cut in half) 1. Roll a juice orange on a table;

More information

Helping Kids Eat Healthy

Helping Kids Eat Healthy Empty Calorie Foods The food items listed below are high in fat and sugar with few nutrients. They are considered empty calorie foods and should only be eaten in small amounts. Provide a variety of foods

More information

Food Fingers & Fun. Healthy Eating for Preschool & Young School Age Children

Food Fingers & Fun. Healthy Eating for Preschool & Young School Age Children Food Fingers & Fun Healthy Eating for Preschool & Young School Age Children Healthy Eating for Children Eating Well with Canada s Food Guide recommends the balance and variety of foods your child needs

More information

2017 Elaine Tan Comeau, Please note food allergies in your family before proceeding with these recipes. For more tips on making

2017 Elaine Tan Comeau,   Please note food allergies in your family before proceeding with these recipes. For more tips on making Whether it is at the start of school or months into the school year, we are always looking for new breakfast and lunch ideas for our children. What makes a great recipe? One that tastes great and has nutritional

More information

Kitchen Notes June 1 st - June 5 th

Kitchen Notes June 1 st - June 5 th Kitchen Notes June 1 st - June 5 th Unless otherwise noted at the top of the recipe, every lunch meal is for a single serving. Ingredients in the shopping list reflect the servings for that particular

More information

MEAT, POULTRY & SEAFOOD

MEAT, POULTRY & SEAFOOD MEAT, POULTRY & SEAFOOD A roast with a bone in will cook faster than a boneless roast. The bone carries the heat to the inside more quickly. 110 Meat, Poultry, and Seafood Keep raw meat, poultry and seafood

More information

MODULE 7: Delightfully Delicious Creations

MODULE 7: Delightfully Delicious Creations MODULE 7: Delightfully Delicious Creations Background: As kids grow up, they can increasingly help out with kitchen tasks. Including children in food preparation can be enhanced and facilitated with these

More information

Apple Green Salad. Breakfast Fruit Cup. Confetti Milkshake. Easy Lasagne. Ingredients. Ingredients. Instructions. Instructions.

Apple Green Salad. Breakfast Fruit Cup. Confetti Milkshake. Easy Lasagne. Ingredients. Ingredients. Instructions. Instructions. Apple Green Salad Breakfast Fruit Cup 3 Cups Lettuce broken into pieces 2 Cups Spinach leaves 1 Apple cut into 1/4 inch pieces 1/2 Cup Chopped Walnuts In a large bowl, toss the lettuce and spinach together.

More information

KETO MEAL PLAN. Lunch Dinner Notes Net Carbs Deviled Egg Simple Beef and Salad Eggplant Stir-Fry with Cauliflower

KETO MEAL PLAN. Lunch Dinner Notes Net Carbs Deviled Egg Simple Beef and Salad Eggplant Stir-Fry with Cauliflower WEEK 6 KETO MEAL PLAN KETO MEAL PLAN Day 1 Day 2 Lunch Dinner Notes Net Carbs Deviled Egg Simple Beef and Salad Eggplant Stir-Fry with Cauliflower Easy Meatball Soup Day 3 Bacon Avocado Egg Salad Day 4

More information

Easy and Nutritious Family Recipes

Easy and Nutritious Family Recipes Easy and Nutritious Family Recipes University of California Cooperative Extension Fresno County What s inside... Page How To Read The Nutrition Facts Food Label... 1 Definitions of Cooking Terms and Weights

More information

Wood County WIC Cook Book. All recipes include WIC eligible items

Wood County WIC Cook Book. All recipes include WIC eligible items Wood County WIC Cook Book All recipes include WIC eligible items Brought to you by the WIC chicks Wood County WIC Bowling Green Ohio 2018 Banana Peanut Butter Bites 3 cups Honey Bunches of Oats 1 cup

More information

Make & Taste Dairy. Ricotta Cheese (Grades 3-5) thedairyalliance.com. Lesson Activity

Make & Taste Dairy. Ricotta Cheese (Grades 3-5) thedairyalliance.com. Lesson Activity Lesson Activity LESSON OVERVIEW: During this lesson, students will be introduced to ricotta cheese, including the basic science and origin of this fresh cheese. The students will make and taste ricotta

More information

HIGH-PROTEIN SAMPLE MENUS

HIGH-PROTEIN SAMPLE MENUS HIGH-PROTEIN SAMPLE MENUS High-Protein Sample Menus Cancer and treatments can increase the need for protein in your day. Ask your healthcare team or a registered dietitian how many protein grams and calories

More information

Choose lean meats, like turkey or lean ham Include fish Include low-fat cheese or yogurt Adjust your protein portion to 2 oz.

Choose lean meats, like turkey or lean ham Include fish Include low-fat cheese or yogurt Adjust your protein portion to 2 oz. Class 9: Components of a Healthy Lunch & Food Safety 1. Components of a healthy lunch? A. Look for Whole Grain Choose whole grain breads or tortillas Add brown rice or whole grain pasta to soups B. Include

More information

Recipe. Ranch Dressing Mix

Recipe. Ranch Dressing Mix Ranch Dressing Mix A homemade ranch recipe is a healthy alternative to store bought ranch and is perfect for serving with vegetable and salads. Yogurt offers a high amount of protein for just a few calories.

More information

Acknowledgements. Tasting Trio Recipe Booklet for Teachers

Acknowledgements. Tasting Trio Recipe Booklet for Teachers Acknowledgements The Tasting Trios Teacher Recipe Booklet is a collaborative effort of the following Network for a Healthy California projects: Hawthorne School District LACOE Coalition Monrovia Unified

More information

Salad Bar. Overview of class

Salad Bar. Overview of class Salad Bar Overview of class Description This is a class designed to be 1-hour after school. In this class, we will make 3 salad dressings and try them over basic greens in a salad. An optional activity

More information

HEALTHY DORM COOKING. A Guide for Preparing Simple, Healthy and Affordable Foods in the Residence Halls

HEALTHY DORM COOKING. A Guide for Preparing Simple, Healthy and Affordable Foods in the Residence Halls HEALTHY DORM COOKING A Guide for Preparing Simple, Healthy and Affordable Foods in the Residence Halls DORM STAPLES Fresh fruit Fresh vegetables Dried fruit Nuts Nut butter Cereal (whole grain, low sugar)

More information

Deviled Eggs with California Avocado Recipe Provided By the California Avocado Commission. INSIST ON Copyright 2013 California Avocado Commission

Deviled Eggs with California Avocado Recipe Provided By the California Avocado Commission. INSIST ON Copyright 2013 California Avocado Commission Deviled Eggs with California Avocado C A L I F O R N I A AV O C A D O S For a fresh new twist on deviled eggs, fill egg white halves with mashed California Avocado and get 166 mcg of potassium per tablespoon.

More information

EGGstra, EGGstra Read All About It

EGGstra, EGGstra Read All About It Food Storage Tips All eggs need to be refrigerated. Refrigerate raw eggs for no longer than 1 month. Refrigerate hard-cooked eggs for no longer than 1 week. Use raw leftover yolks and whites within 4 days.

More information

7-Day Sample Meal Plan

7-Day Sample Meal Plan 7-Day Sample Meal Plan Day One Breakfast: Green Smoothie Lunch: Walnut and Apple Spinach Salad Dinner: Almond crusted baked chicken Side Salad Snacks of your choice Day Two Breakfast: Green Smoothie Lunch:

More information

Let's cook! Station Set-Up and Recipe Script Station Set-Up: Collard Greens

Let's cook! Station Set-Up and Recipe Script Station Set-Up: Collard Greens Let's cook! Station Set-Up and Recipe Script Station Set-Up: Collard Greens Station #1 1 cutting mat 1 onion 1 chef s/utility knife 1 small bowl 1 medium bowl (placed in center of table) sealable plastic

More information

EMERGENCY MENU with Imagination No Heating Required DAY 1

EMERGENCY MENU with Imagination No Heating Required DAY 1 Even in an emergency, you can follow MyPyramid and eat the foods you need for good health, in amounts and portion sizes that are appropriate. If more days are needed, repeat this cycle. Opened food that

More information

PLANT-BASED PISTACHIO RECIPES. AmericanPistachios.org

PLANT-BASED PISTACHIO RECIPES. AmericanPistachios.org PLANT-BASED PISTACHIO RECIPES CRUNCHY SPRING ROLLS WITH ASIAN PISTACHIO DIPPING SAUCE RECIPE BY CHERYL FORBERG, RDN 16 spring rolls CRUNCHY SPRING ROLLS Feel free to mix and match your favorite veggies

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 HEALTHY PLAN Healthy Plan Apple Pecan Chicken Salad

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 HEALTHY PLAN Healthy Plan Apple Pecan Chicken Salad HEALTHY PLAN 09-28-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Apple Pecan Chicken Salad DAY 2 Healthy Plan Slow Cooker Beef Stew DAY 3 Healthy Plan Italian Turkey Meatballs DAY 4 DAY 5 DAY 6 DAY 7 Healthy

More information

4 th. of July. RECIPES Celebrate with family & friends with these delicious recipes sure to please everyone! JJVirgin

4 th. of July. RECIPES Celebrate with family & friends with these delicious recipes sure to please everyone! JJVirgin 4 th of July RECIPES Celebrate with family & friends with these delicious recipes sure to please everyone! JJVirgin Start Your Day Right! Strawberry Protein Milkshake The Virgin Diet Cookbook, Harlequin

More information

Broccoli Scramble Serves 1 Prep time: 5 minutes Cook time: 15 minutes

Broccoli Scramble Serves 1 Prep time: 5 minutes Cook time: 15 minutes Week 7 Meals DAY 1 Broccoli Scramble Prep time: 5 minutes Cook time: 15 minutes 2 tbsp Olive oil 2 strips Bacon 2 stalks Broccoli, chopped 3 Eggs 1 Egg white Salt and Pepper, to taste Beat the eggs with

More information

Sit Down. Slow Down. Recipe Book. Savor & Enjoy! (Insert Club Name)

Sit Down. Slow Down. Recipe Book. Savor & Enjoy! (Insert Club Name) Sit Down Slow Down Savor & Enjoy! (Insert Club Name) Recipe Book Turkey Fajitas low fat (Makes about four servings) Fruit and Yogurt Parfait (Makes about 8-10 servings) 1 large container of low fat vanilla

More information

Grade 2: Fruit-filled Breakfasts

Grade 2: Fruit-filled Breakfasts Grade 2: Fruit-filled Breakfasts What you need to know Section 2.2. Teacher Background Section 2.3. What You Need to Know in the Classroom: Primary Grades Section 2.9. Cooking Safely with Students What

More information

SIMPLE AND HEALTHY. Super Bowl. Copyright GoTimeTraining.com LLC. All Rights Reserved.

SIMPLE AND HEALTHY. Super Bowl. Copyright GoTimeTraining.com LLC. All Rights Reserved. SIMPLE AND HEALTHY Super Bowl recipes 3 medium cucumbers (each will yield about 6 slices) ¼ cup store bought basil pesto 6 slices GO Veggie Lactose & Soy Free Mozzarella Slices, cut into ½ inch strips

More information

Let's cook! Station Set-Up and Recipe Script Station Set-Up: Apple Salad

Let's cook! Station Set-Up and Recipe Script Station Set-Up: Apple Salad Let's cook! Station Set-Up and Recipe Script Station Set-Up: Apple Salad Station #1 Equipment Ingredients Provide during Let s cook! 1 cutting mat 1 apple 1 chef s/utility knife 1 large bowl 1 medium bowl

More information

Club. Week Two. Elisa Prout OnceAWeekCooking.com

Club. Week Two. Elisa Prout OnceAWeekCooking.com Club Week Two Elisa Prout OnceAWeekCooking.com Onceaweekcooking.com NOTICE: You DO NOT Have the RIGHT to reprint or Resell this Report! You Also MAY NOT Give Away, Sell or Share the Content Herein If you

More information

Buffalo Chicken Dip. Serve with Tortilla Chips, Pita Chips, Fritos, Crackers. Flamin Cajun Riblets

Buffalo Chicken Dip. Serve with Tortilla Chips, Pita Chips, Fritos, Crackers. Flamin Cajun Riblets Buffalo Chicken Dip 2 12.5oz Cans of Chicken (drained and chopped) 2 8oz Cream Cheese 1 cup Mild Cheddar Cheese (Shredded)1 cup Medium Cheddar Cheese (Shredded) 1/2 cup Ranch Dressing 1 pkg Dry Ranch Mix

More information

Shopping List: Back to School

Shopping List: Back to School Shopping List: Back to School Fresh Produce 2 stalks green onions 1 green bell pepper 1 small bunch parsley 1 clove garlic 1 medium yellow onion 1 cup mushrooms Pantry Staples ½ teaspoon salt ½ teaspoon

More information

Healthy Dorm Cooking. A Guide for Preparing Simple, Healthy and Affordable Foods in the Residence Halls

Healthy Dorm Cooking. A Guide for Preparing Simple, Healthy and Affordable Foods in the Residence Halls Healthy Dorm Cooking A Guide for Preparing Simple, Healthy and Affordable Foods in the Residence Halls Dorm Staples Fresh fruit Shredded cheese Fresh vegetables Butter or buttery spread Dried fruit Hummus

More information

citrus herb-roasted turkey & port gravy

citrus herb-roasted turkey & port gravy citrus herb-roasted turkey & port gravy 0 minutes 3 hours servings /4 / 4 /4 orange, halved tubs Knorr Homestyle Stock - Chicken, divided cup chopped fresh herbs (fresh thyme leaves, sage, parsley and/or

More information

Quick Steps to Fruits & Vegetables Galore Newsletter

Quick Steps to Fruits & Vegetables Galore Newsletter Quick Steps to Fruits & Vegetables Galore Newsletter As a follow-up to our Fruit & Vegetable Galore trainings, the NJ Department of Agriculture will occasionally post ideas on our web site to help you

More information

Let s cook! Station Set-Up and Recipe Script Station Set-Up: Chili Tomato Beefy Macaroni

Let s cook! Station Set-Up and Recipe Script Station Set-Up: Chili Tomato Beefy Macaroni Let s cook! Station Set-Up and Recipe Script Station Set-Up: Chili Tomato Beefy Macaroni Station #1 1 grater none 1 chef s/utility knife 1 cutting mat block of cheese ½ cup measuring cup 1 small bowl 1

More information

Grade 6: Salsas and Spreads

Grade 6: Salsas and Spreads Grade 6: Salsas and Spreads What you need to know Section 2.2. Teacher Background Section 2.3. What You Need to Know in the Classroom: Junior Grades Section 2.9. Cooking Safely with Students Understand

More information

TRACKS Lesson Plan. Philly Students Heat It Up Spanish Cooking Grade: 6-12

TRACKS Lesson Plan. Philly Students Heat It Up Spanish Cooking Grade: 6-12 TRACKS Lesson Plan Philly Students Heat It Up Spanish Cooking Grade: 6-12 I. Nutrition Education Goal & Objective: Goal 1: Students will comprehend concepts consistent with USDA guidance related to eating

More information

Make & Taste Dairy. Ricotta Cheese (Grades 6-8) thedairyalliance.com. Lesson Activity ACADEMIC INTEGRATION:

Make & Taste Dairy. Ricotta Cheese (Grades 6-8) thedairyalliance.com. Lesson Activity ACADEMIC INTEGRATION: Lesson Activity LESSON OVERVIEW: During this lesson, students will be introduced to both the origin and science behind the process of making ricotta cheese. Students will discover the nutrient content

More information

Biscuits & Gravy Casserole

Biscuits & Gravy Casserole 2017 Biscuits & Gravy Casserole 2 cans Braum s jumbo buttermilk biscuits 1 pound Braum s ground breakfast sausage (mild or hot your choice) 1 box T-Pride Frozen Sausage Gravy 1 cup Braum s homogenized

More information

Eggs in Hash Brown Nests. Paleo Cassava Flour Pancakes. Breakfast Sausage Quiche. Paleo Rainbow Smoothie. 3-Layer Raspberry Almond Butter Oats

Eggs in Hash Brown Nests. Paleo Cassava Flour Pancakes. Breakfast Sausage Quiche. Paleo Rainbow Smoothie. 3-Layer Raspberry Almond Butter Oats Eggs in Hash Brown Nests Paleo Cassava Flour Pancakes Breakfast Sausage Quiche Paleo Rainbow Smoothie 3-Layer Raspberry Almond Butter Oats Bubbly Hot Bacon Spinach Frittata Dark Chocolate Banana Milkshake

More information

Mandarin oranges (in. Baked Spaghetti. 100% juice) Baked Chicken

Mandarin oranges (in. Baked Spaghetti. 100% juice) Baked Chicken Monday Tuesday Wednesday Thursday Friday Cereal*** Berries Yogurt Parfait** Nut Butter Sandwich Whole grain bread Nut butter Banana Baby carrots Blue color indicates recipe (provided) * 1%, soy, or lactose

More information

Apple Salad. Preparation: 1. Mix orange juice with salad dressing or mayonnaise. 2. Toss apples, celery, raisins, and nuts with the dressing mixture.

Apple Salad. Preparation: 1. Mix orange juice with salad dressing or mayonnaise. 2. Toss apples, celery, raisins, and nuts with the dressing mixture. Apple Salad 2 cups diced apples 1 cup diced celery ½ cup raisins ½ cup nuts 2 Tablespoons salad dressing or mayonnaise 1 Tablespoon orange juice 1. Mix orange juice with salad dressing or mayonnaise. 2.

More information

Preparation. Serves 6. Prep time: 15 minutes active; 30 minutes total.

Preparation. Serves 6. Prep time: 15 minutes active; 30 minutes total. BUDGET FRIENDLY RECIPES Farmhouse Bean Soup Serves 6. Prep time: 15 minutes active; 30 minutes total. 2 tablespoons Field Day olive oil 1 yellow onion, diced 1 large carrot, peeled and diced 3 parsnips,

More information

Nutritious Cooking for the Student Athlete

Nutritious Cooking for the Student Athlete Nutritious Cooking for the Student Athlete Cookbook and Program by Megan Eiche meiche1@binghamton.edu Allyson Maltz amaltz1@binghamton.edu Health and Wellness Studies Nutrition and Fitness Interns Nutritional

More information

WEEK 4: Day 1. Preparation Instructions: - Mix remaining ingredients in separate bowl until blended. 1 pkg frozen mixed vegetables

WEEK 4: Day 1. Preparation Instructions: - Mix remaining ingredients in separate bowl until blended. 1 pkg frozen mixed vegetables Oatmeal Cookie Breakfast Cup Serves: 1 person 1 ripe banana 3 T oats 2 T all-natural nut butter (your choice) 1 T raisins (if desired) 1/8 tsp baking soda 1/8 tsp baking powder Pinch of ground cinnamon

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Skinny White Bean Chili

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Skinny White Bean Chili HEALTHY PLAN 10-12-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Citrus Pork Tacos Healthy Plan Mexican Street Corn Salad DAY 2 Healthy Plan Grilled Honey Mustard Chicken Healthy Plan Three Bean Salad DAY

More information

Free 5 Day low FODMAP/Gut Health Menu from Ignite Nutrition Inc.

Free 5 Day low FODMAP/Gut Health Menu from Ignite Nutrition Inc. Free 5 Day low FODMAP/Gut Health Menu from Ignite Nutrition Inc. 5 days Mon Tue Wed Thu Fri Peanut Butter Cup Overnight Oats LOW FODMAP Kiwi Green Smoothie Peanut Butter Cup Overnight Oats LOW FODMAP Kiwi

More information

CCEI530B: Nutrition II: Nutrition and Food Service in the Childcare Setting Course Handout

CCEI530B: Nutrition II: Nutrition and Food Service in the Childcare Setting Course Handout CCEI530B: Nutrition II: Nutrition and Food Service in the Childcare Setting Course Handout Welcome to CCEI530B Nutrition II Nutrition and Food Service in the Childcare Setting Good nutrition is important

More information

Chocolate Matcha Energy Balls

Chocolate Matcha Energy Balls Chocolate Matcha Energy Balls Makes 16. Prep time: 15 minutes. ½ cup raw cashews ¼ cup raw walnuts 1 cup pitted dates 1 tablespoon maple syrup or honey 2 tablespoons unsweetened cocoa 1 tablespoon plus

More information

SALADE NIÇOISE BACKGROUND

SALADE NIÇOISE BACKGROUND SALADE NIÇOISE BACKGROUND Salade Niçoise Recipe Background Salad Niçoise is pronounced nee-swahz An arranged salad w/potatoes, olives, green beans, vinaigrette dressing Niçoise means in the style of Nice,

More information

$30 serves 8 a Healthy Holiday Dinner

$30 serves 8 a Healthy Holiday Dinner $30 serves 8 a Healthy Holiday Dinner Roast Turkey Roasted-Garlic Mashed Potatoes Turkey Gravy Bread Stuffing-on-the-Side Fresh Green Bean Sauté Pasta Salad Magic Fruit Salad Fresh Baked Wheat Dinner Rolls

More information

I thought I d share what we ll be having at our table this holiday season. I SET MY GOAL for the entire cost of the

I thought I d share what we ll be having at our table this holiday season. I SET MY GOAL for the entire cost of the I SET MY GOAL for the entire cost of the meal to total approximately $5 per person. If I ll be serving 8 around my table, then I d plan a menu that would just cost $40 or less. If we were expecting a larger

More information

Honey Mustard Chicken Fingers

Honey Mustard Chicken Fingers Honey Mustard Chicken Fingers These pick up and go crispy chicken fingers are sure to please the pickiest of eaters. 5 servings 6 -/ / Tbsp. Hellmann s or Best Foods Light Mayonnaise Tbsp. Hellmann s or

More information

By Kate Yerxa, Extension Educator

By Kate Yerxa, Extension Educator Eat Well Nutrition Education Program Eat Well! A Newsletter for Healthy Eating Spring 2015 Inside Food Bites Lighten the Muffin Top Kid s Korner Satisfy Your Thirst for Less Ask Eat Well Nancy Beaulieu

More information

Plant-Powered. Yuri Elkaim, BPHE, RHN. Vegan Recipes

Plant-Powered. Yuri Elkaim, BPHE, RHN. Vegan Recipes Plant-Powered Yuri Elkaim, BPHE, RHN Vegan Recipes Welcome, Healthy Food Lovers I m delighted to present a compilation of my favorite vegan recipes. 12-days worth of delicious, plant-based, alkalizing

More information

Ingredients. Directions. Nutrition information Per Serving. 170 calories Total Fat Saturated Fat 0 g

Ingredients. Directions. Nutrition information Per Serving. 170 calories Total Fat Saturated Fat 0 g FIFTEEN-MINUTE SOUP Makes 4 servings Prep Time: 15 minutes Cook Time: 6-8 minutes 1 can (16-ounce) great northern beans 2 cups chicken broth (1 can) 2 cans (16-ounce) tomatoes 1 small onion, chopped 1

More information

INTRODUCTION 7 ABOUT DAIRY PRODUCTS AND SUBSTITUTES 8

INTRODUCTION 7 ABOUT DAIRY PRODUCTS AND SUBSTITUTES 8 CONTENTS INTRODUCTION 7 ABOUT DAIRY PRODUCTS AND SUBSTITUTES 8 MILK ALLERGIES AND LACTOSE INTOLERANCE 10 Milk Allergies 12 The Body s Reaction and Symptoms 14 Testing for Milk Allergies 16 Treatment: Avoidance

More information

Recipes June, BLT Lettuce Wraps Diabetic Cooking, July/August Farmers Market Potato Salad Diabetic Cooking, July/August 2013

Recipes June, BLT Lettuce Wraps Diabetic Cooking, July/August Farmers Market Potato Salad Diabetic Cooking, July/August 2013 Recipes June, 2015 BLT Lettuce Wraps Diabetic Cooking, July/August 2013 1/4 cup plus 2 Tbsp light mayonnaise 1/4 cup fat-free (skim) milk 2 tsp cider vinegar 1/4 tsp garlic powder 4 cups halved grape tomatoes

More information

THE DAIRY GROUP What foods are in the Dairy Group?

THE DAIRY GROUP What foods are in the Dairy Group? THE DAIRY GROUP What foods are in the Dairy Group? Yes All fluid milk Cheese Yogurt Ice Cream Cottage cheese Calcium-fortified soymilk No Cream cheese Cream Butter The calcium in Dairy Group foods is measured

More information

10 Easy Kid Friendly Healthy Meals from Costco for $90

10 Easy Kid Friendly Healthy Meals from Costco for $90 Rotisserie chicken with very veggie rice pilaf: For the Rice Pilaf 2 tablespoons olive oil 8 ounces Baby Bella Mushrooms 2 small zucchini/squash (1 pound) 1/2 an onion (about 1 cup chopped) 1 1/2 cups

More information

Lioness. Meal Plan PHASE 1. Week 3. The Betty Rocker Inc. All Rights Reserved Page!1

Lioness. Meal Plan PHASE 1. Week 3. The Betty Rocker Inc. All Rights Reserved Page!1 Lioness Meal Plan PHASE 1 Week 3 The Betty Rocker Inc. All Rights Reserved Page!1 Lioness Meal Plan Phase 1, Week 3 Bree Argetsinger a.k.a The Betty Rocker The Betty Rocker Inc. All Rights Reserved Page!2

More information

Healthy Holiday Eating for the Whole Family

Healthy Holiday Eating for the Whole Family Healthy Holiday Eating for the Whole Family Healthy Eating Tip of the Month December 2018 During this holiday season, find ways to keep your family healthy! Learn how to make healthier habits, choose more

More information

Orange-Pineapple Smoothie Module 6

Orange-Pineapple Smoothie Module 6 Ingredients: 1 banana 1-15oz can pineapple chunks (packed in their own juice, not in syrup) 1 cup 100% orange juice (not orange drink ) ¼ cup non-fat (skim) or low-fat (1%) milk 4-5 ice cubes Orange-Pineapple

More information

SMALLER FAMILY HEALTHY PLAN DAY 2 DAY 6. Plan-Ranch Chicken Bleu Grilled Sandwich. Smaller Family Healthy Plan-Honey Roasted Red

SMALLER FAMILY HEALTHY PLAN DAY 2 DAY 6. Plan-Ranch Chicken Bleu Grilled Sandwich. Smaller Family Healthy Plan-Honey Roasted Red SMALLER FAMILY HEALTHY PLAN 07-13-2018 THIS WEEK'S MENU: DAY 1 Plan-20 Minute Lo Mein DAY 2 Plan-Blackened Salmon Tacos DAY 3 Plan-One Pan Garlic Sausage and Vegetables DAY 4 DAY 5 DAY 6 DAY 7 LEFTOVERS

More information

10 Easy Kid Friendly Healthy Meals from Costco for $90

10 Easy Kid Friendly Healthy Meals from Costco for $90 Rotisserie chicken with very veggie rice pilaf: For the Rice Pilaf 2 tablespoons olive oil 8 ounces Baby Bella Mushrooms 2 small zucchini/squash (1 pound) 1/2 an onion (about 1 cup chopped) 1 1/2 cups

More information

TM AUGUST 2014 RECIPES

TM AUGUST 2014 RECIPES AUGUST 2014 RECIPES TM Tropical Milkshake Serves: 6 Servings Prep Time: 5 Minutes Total Time: 5 Minutes 2 cups LACTAID Fat Free Milk 1 large ripe banana, peeled 3/4 cup frozen pineapple-orange juice concentrate,

More information

Shop for Healthy Groceries

Shop for Healthy Groceries TOOLKIT #5 LESSON PLAN: Healthy Grocery Shopping 1 Shop for Healthy Groceries with the Super Crew! Grades: K-5 Designed by: SuperKids Nutrition Inc. in partnership with the American Institute for Cancer

More information

Let's cook! Station Set-Up and Recipe Script Station Set-Up: Skillet Lasagna

Let's cook! Station Set-Up and Recipe Script Station Set-Up: Skillet Lasagna Let's cook! Station Set-Up and Recipe Script Station Set-Up: Skillet Lasagna Station #1 1 grater none block of mozzarella cheese 1 cutting mat 1 cup measuring cup 2 small bowls 1 medium bowl (placed in

More information

Black Bean AND Veggie Tostada Olé

Black Bean AND Veggie Tostada Olé 2 Cooking Demonstration: Black Bean AND Veggie Tostada Olé Introduction Nutrients play an important role in the lives of all living organisms. Nutrients that we obtain from food provide our bodies with

More information

Tips for a Low-Sugar Lifestyle

Tips for a Low-Sugar Lifestyle A Day without Sugar Recipes & Tips Tips for a Low-Sugar Lifestyle Contents Meal Tips Breakfast 2 Apple & Peanut Butter Wrap 2 Breakfast Burrito Snacks and Side Dishes 3 Sweet Potato Fries 3 Apple Chips

More information

Enrichment Unit: Culinary. Learning Goals: National Event: Resources:

Enrichment Unit: Culinary. Learning Goals: National Event: Resources: Enrichment Unit: Culinary Learning Goals: Gain an appreciation for cooking Be exposed to a variety of culinary techniques Experience a variety of food Learn about the job of a chef Learn about kitchen

More information

Palo Pinto County 4-H Food Show 2016 Rules and Guidelines

Palo Pinto County 4-H Food Show 2016 Rules and Guidelines Palo Pinto County 4-H Food Show 2016 Rules and Guidelines Date: Sunday, October 23, 2016 Location: Palo Pinto County Extension Office Time: 2:00 p.m. Entry Deadline: Friday, October 14, 2016 The Palo Pinto

More information

FOODS AND NUTRITION. 4-H Family Back Pack #7. 4-H After School Program University of California Cooperative Extension

FOODS AND NUTRITION. 4-H Family Back Pack #7. 4-H After School Program University of California Cooperative Extension FOODS AND NUTRITION 4-H Family Back Pack #7 4-H After School Program University of California Cooperative Extension EDIBLE ART Train Fun A fun project that can also be used as an ornament. Supplies: 4

More information