You re the Chef Recipe Collection Adapted with the permission of York Region Community and Health Services. January 2018 You re The Chef Recipes

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1 You re the Chef Recipe Collection Adapted with the permission of York Region Community and Health Services. January 2018 You re The Chef Recipes Nutrition Services, York Region Community and Health Services, February 2014

3 Table of Contents Page Legend 5 Bring on Breakfast! The Perfect Parfait 9 Banana Roll-Ups 10 Amazing Apple Sandwiches 11 Fabulous Fruit Pizza 12 Golden Blueberry Pancakes 13 Sensational Snacks! Tasty Bean Dip with Vegetables and Pita Wedges 16 Pico de Gallo Salsa 17 Calabrese Salad Skewers 18 Home-made Hummus with Dippers 19 No Bake Apple Cinnamon Bites 20 Pumpkin Spice No Bake Balls 21 Garden Veggie Dip and Spread 22 Let s Do Lunch! Pizza-dillas 25 Crispy Black Bean Tostadas 26 Minestrone Soup 27 Three Sister s Soup 28 Rainbow Wraps 29 Water is the way to GO! Blissful Berry Beverage 32 Watermelon Basil Flavoured Water 33 Orange Mint Flavoured Water 34 Frozen Fruit Flavoured Water 35 Cucumber Melon Flavoured Water 36 Strawberry Flavoured Water 37 Citrus Cucumber Flavoured Water 38 3

5 Legend You re the Chef recipes are marked with symbols to help with recipe selection: Recipes that are part of the You re the Chef Indigenous Recipe Collection Recipes that can be completed in 15 minutes or less great for cooking on a time constraint! Recipes that can be completed without appliances, in a non-kitchen setting. These recipes may require choppers (child safe knives), knives, cutting boards, bowls, spoons, graters, and/or measuring spoons. 5

7 Bring on Breakfast! 7

The Perfect Parfait This parfait is a great and easy breakfast or snack, Ready in: 10 minutes Servings: 8 servings 2 cups fresh fruit, any kind 500 ml 2 cups yogurt, any flavor 500 ml 1/2 cup granola

9 The Perfect Parfait This parfait is a great and easy breakfast or snack, Ready in: 10 minutes Servings: 8 servings 2 cups fresh fruit, any kind 500 ml 2 cups yogurt, any flavor 500 ml 1/2 cup granola or crunchy high fibre cereal 125 ml 1. Wash the fruit. 2. Cut and dice fruit into bite size pieces. 3. Add 3/4 cup of yogurt to a bowl 4. Sprinkle 1 Tbsp of the granola or cereal on top of each cup. 5. Add 1/2 cup of chopped fruit Cooking tips Try a mixture using: banana slices, strawberries, blueberries or oranges. Canned fruit can be used, after it is drained. Look for fruit that is packed in water or juice. Frozen fruit can be used too. Let it thaw for about 30 minutes before using. If desired, you can layer smaller amounts of yogurt, fruit and granola in a clear glass or plastic dish. 9

Spread tortilla with the nut alternative or seed butter. 2. Place a banana in center of each tortilla.

10 Banana Roll-Ups Ready in: 5 minutes Servings: 1 1 six inch whole wheat tortilla 1 2 tbsp nut alternative or seed butter (e.g., WOW, pumpkin seed or sunflower seed butter) 30 ml 1 banana 1 1. Spread tortilla with the nut alternative or seed butter. 2. Place a banana in center of each tortilla. Fold in opposite sides, roll up burrito-style. 3. Optional: Slice each roll into 4-6 sushi pieces using a chopper or chef knife. 10

Amazing Apple Sandwiches Ready in: 5 minutes Servings: 8 servings of 2-3 apple sandwiches each 8 apples, cored and sliced into circular slices (about 4-6 slices per apple) 4 1 cup nut alternative or

11 Amazing Apple Sandwiches Ready in: 5 minutes Servings: 8 servings of 2-3 apple sandwiches each 8 apples, cored and sliced into circular slices (about 4-6 slices per apple) 4 1 cup nut alternative or seed butter (e.g., WOW, pumpkin seed or sunflower seed butter) 250 ml 1/2 cup granola 125 ml 1/2 cup unsweetened flaked coconut 125 ml 1. Spread 1 side of an apple slice with nut alternative butter or seed butter. 2. Sprinkle this slice with 1/2 Tbsp granola and 1/2 Tbsp unsweetened flaked coconut. 3. Complete the sandwich by placing another apple slice on top. Cooking Tips: Try this recipe with different types of apples, or different types of nut alternative butters. At home, this recipe can be made with almond butter, peanut butter, or other nut butters. To add some flare to this recipe, top the apple sandwich with 1/4 tsp cinnamon. 11

Fabulous Fruit Pizza Ready in: 5 minutes Servings: 20 Watermelon pizza slices 1 small watermelon, washed, and pre-sliced (using a large chef knife) into about 5 large circular slices, and then

12 Fabulous Fruit Pizza Ready in: 5 minutes Servings: 20 Watermelon pizza slices 1 small watermelon, washed, and pre-sliced (using a large chef knife) into about 5 large circular slices, and then quartered into pizza shaped wedges 1 2 cups plain or flavoured yogurt 500 ml 1 cup nut-free granola 250 ml Fresh Fruit Toppings 4 kiwis, washed, peeled, in wedges 3 cups berries (whole strawberries, blueberries, raspberries, blackberries) washed 750 ml 1. Peel and chop kiwi; chop strawberries. 2. Spread one watermelon wedge/slice with about 1-2 Tbsp of yogurt, using a spoon. 3. Sprinkle colourful fruit toppings and granola on top of the watermelon pizza slice. Cooking Tips: Try flavouring yogurt yourself! Add 1/2 tsp cinnamon, 1/2 tsp vanilla, and 1 tsp maple syrup to plain yogurt, or plain Greek yogurt. At home, to make this recipe look even more like a pizza, try adding yogurt and toppings to the large circular watermelon slices before cutting them into quarters (pizza slices) using a large chef knife. 12

Golden Blueberry Pancakes Make these pancakes on the weekend when mornings are not so rushed. Freeze leftover pancakes and quickly toast or microwave them for a busier day.

13 Golden Blueberry Pancakes Make these pancakes on the weekend when mornings are not so rushed. Freeze leftover pancakes and quickly toast or microwave them for a busier day. For school, take leftover pancakes with a side of yogurt and fruit for your lunch. Ready in: 20 minutes Servings: 32 small pancakes (or 16 servings) 3 cups whole wheat flour 750 ml 1 tbsp granulated sugar 15 ml 1 tbsp baking powder 15 ml 1/2 tsp baking soda 2 ml 1/2 tsp salt 2 ml 3 eggs 3 2 1/2 cups milk 625 ml 1/2 cup plain yogurt 125 ml 1/4 cup vegetable oil 50 ml 2 cups fresh or frozen blueberries 500 ml 1 tsp vegetable oil (for cooking) 5 ml maple syrup (optional) 1. In a large bowl, whisk together whole wheat flour, sugar, baking powder, baking soda and salt. 2. In a separate bowl, whisk eggs, milk, yogurt and oil. 3. Pour wet ingredients over dry ingredients and sprinkle with blueberries. Stir gently just until combined - a few lumps should remain. 4. In a large non-stick skillet, heat oil over medium heat. Ladle about 1/4 cup (50 ml) batter per pancake into skillet. 5. Cook for about 2 minutes or until bubbles break in batter but do not fill in; turn and cook for 1 to 2 minutes longer or until golden and puffed. Repeat Source: Cooking Up Some Fun! Nutrition Services, York Region Community and Health Services,

14 Sensational Snacks! 14

Tasty Bean Dip with Vegetables and Pita Wedges This zippy dip is a snap to make! You can pull this out from the fridge as an after-school snack or pack it for lunch the next day.

16 Tasty Bean Dip with Vegetables and Pita Wedges This zippy dip is a snap to make! You can pull this out from the fridge as an after-school snack or pack it for lunch the next day. Ready in: 10 minutes Servings: 8 Dip 1-19 oz can black beans, drained and rinsed 540 ml 1 lime juice of 1 lime 15 ml 1-12 oz can, drained canned corn 350 ml 2 cups salsa 500 ml 1/4 cup, or 6g cilantro 60 ml 1 cup plain yogurt 250 ml 1 cup cheese, grated 250 ml Food to Dip 2 whole grain pitas 2 2 red, yellow, or orange peppers 2 1 medium cucumber 1 2 medium celery stalks 2 1. Combine salsa, beans, corn, lime juice, and cilantro into a large bowl. 2. In small serving bowls, or on a plate, layer 1/4 cup of bean mixture with 2 tbsp yogurt and 2tbsp cheese. 3. Wash and prepare raw vegetables for dipping. The peppers and celery can be cut into strips. The cucumber can be cut into coins. Cut each pita into 8 wedges. Serve with bean dip. Switch it up! Try swapping the black beans for other types of legumes (e.g., chickpeas, lentils, or white beans) 16

Pico de Gallo Salsa This fun salsa can be used as a dip with whole grain baked pita chips or whole grain crackers. Try serving it as a topping on baked sweet potatoes, quesadillas, or tacos.

17 Pico de Gallo Salsa This fun salsa can be used as a dip with whole grain baked pita chips or whole grain crackers. Try serving it as a topping on baked sweet potatoes, quesadillas, or tacos. Ready in: minutes Servings: 4 Cups (16 portions) 1 can (28 oz) low-sodium tomatoes, drained 796 ml 1 medium white onion ~ 1/2 Cup or 125 ml 1/4 cup cilantro, washed 60 ml 1 Tbsp lime juice 15 ml 1/4 tsp salt (to taste) 1 ml 1/2-1 medium jalapeno pepper (optional) 1 cup, or 1 large red, green, or yellow peppers 250 ml Food to Dip 4 whole grain pitas chopped into 1/8 wedges 1. Pull cilantro leaves off of stem. Seed and remove ribs of peppers. Chop onion, peppers, and cilantro. 2. Pour half of the can of tomatoes into a blender or food processor and add the jalapeno pepper, onion, cilantro leaves, lime juice and salt. 3. Blend until fairly smooth. 4. Pour the second half of the can of tomatoes and cilantro, and blend briefly. Use clean spoons to taste. Adjust seasonings to taste by adding more lime juice or salt. 5. Add sweet peppers. Serve with whole grain pita. Cooking tips To decrease the strength of the onion taste, try soaking raw chopped onion for 15 minutes in ice water. Drain before adding to the blender or food processor. For sensitive pallets, consider omitting the jalapeno pepper. To thicken this salsa, pour into a strainer on top of a bowl or sink. 17

Calabrese Salad Skewers Everything is more fun on a stick! If desired, serve these Calabrese skewers with a dip, or drizzle with balsamic vinegar. These skewers are great as a snack or appetizer.

18 Calabrese Salad Skewers Everything is more fun on a stick! If desired, serve these Calabrese skewers with a dip, or drizzle with balsamic vinegar. These skewers are great as a snack or appetizer. Ready in: 10 minutes Servings: 16 skewers 2 pints (or small packages) cherry tomatoes, washed 600g 2 English cucumbers, washed and chopped into wedges 1 red pepper, washed, chopped into wedges (e.g., 1/8th of pepper, each) 60 ml 1 green pepper, washed, chopped into wedges (e.g., 1/8th of pepper, each) 15 ml ~60 leaves (or 2 packages) fresh basil, washed 60 g 1-16oz block mozzarella cheese, chopped into cubes 450 g 16 6 inch bamboo skewers 1. Chop the red and green pepper, and cucumber. 2. Pull basil leaves off of stem. 3. Add cheese, vegetables, and fresh basil leaves to each skewer. Cooking tips Make mini Calabrese salad skewers with toothpicks instead of skewers. Have a recipe competition! Come up with delicious variations of these skewers. Try making these skewers with different types of vegetables, fruit, and cheese. 18

Home-made Hummus with Dippers Veggies taste even better when paired with a healthy dip. Try dipping different kinds of vegetables or fruit in this hummus.

19 Home-made Hummus with Dippers Veggies taste even better when paired with a healthy dip. Try dipping different kinds of vegetables or fruit in this hummus. It also tastes great with apple slices, whole grain pita or whole grain crack- Ready in: 10 minutes Servings: 12 1/4 cup servings (total, 3 cups) 2-15 ounce cans chickpeas drained, rinsed 1L, or 4 cups 2 garlic cloves, skin removed 2 1/3 cup olive oil 80 ml 1/4 cup lemon juice, or 1 lemon, halved 60 ml 1-1/2 tsp ground cumin optional 5 ml 1/4 cup tahini (sesame seed paste) - optional 80 ml to taste (or up to 1 tsp each) salt and pepper to taste 1 tsp (5 ml) of each up to 1/4 Cup water 60 ml Food to Dip 4 carrots 2 1 broccoli or cauliflower head 1 2 pints (or small packages) cherry tomatoes or snap peas 1. Add chickpeas, garlic, olive oil, lemon juice (or fresh squeezed lemon juice) to a blender or food processor. Add cumin, and tahini if desired. Blend until smooth (about 1-2 minutes). If too thick, add water. 2. Wash and chop vegetable dippers. Serve with the hummus. Cooking tips Make different types of hummus! Try adding roasted beets, red pepper, or sweet potato into the blender/food processor! Or, experiment with different kinds of pulses. Instead of chickpeas, try canned lentils, white beans, or frozen, shelled edamame beans (thawed). 19

No Bake Apple Cinnamon Bites These tasty no-bake bites are a perfect way to use different varieties of apples. They are also fun to mold into bite-sized balls!

g., WOW, pumpkin seed or sunflower seed butter) 125 ml 1/2 cup sunflower seeds 125 ml 2 Tbsp maple syrup 30 ml 1 tsp vanilla extract 5 ml 1 cup (1 large or 2 medium) apple 250 ml 1. Grate the apple.

20 No Bake Apple Cinnamon Bites These tasty no-bake bites are a perfect way to use different varieties of apples. They are also fun to mold into bite-sized balls! Ready in: 15 minutes Servings: 24 bites, or 12 servings 2 cups old-fashioned oats 500 ml 1 tsp cinnamon 15 ml 1/4 tsp nutmeg 1 ml 1/4 tsp ground cloves 1 ml 1/2 cup nut alternative or seed butter (e.g., WOW, pumpkin seed or sunflower seed butter) 125 ml 1/2 cup sunflower seeds 125 ml 2 Tbsp maple syrup 30 ml 1 tsp vanilla extract 5 ml 1 cup (1 large or 2 medium) apple 250 ml 1. Grate the apple. 2. Combine all ingredients in a large bowl and mix well until combined. 3. Use a small scoop or your hands to make 25 balls, 1 Tbsp (15 ml) each. 4. Place in a well-sealed container in the refrigerator until ready to eat. Bites should keep up to 1 week or pop in the freezer. Cooking Tip: To save time, grate apples in advance of making this recipe. Lemon juice can be added to grated apple to reduce browning. 20

Pumpkin Spice No-Bake Balls Ready in: 45 minutes *Note this recipe requires fridge space* Servings: 60 1 cup Pureed pumpkin (not pie filling) 250ml 1 cup Nut alternative or seed butter (peanut

21 Pumpkin Spice No-Bake Balls Ready in: 45 minutes *Note this recipe requires fridge space* Servings: 60 1 cup Pureed pumpkin (not pie filling) 250ml 1 cup Nut alternative or seed butter (peanut butter, WOW, pumpkin seed or sunflower seed butter) 250ml 6 tbsp. Pure maple syrup 90ml 2 1/2 cups Rolled oats 625ml 4 tbsp. Chia seeds (optional) 60ml 2 tbsp. Ground flax seed 30ml 3 cups Dried cranberries or blueberries 750ml 1 tsp. Pumpkin pie spice 5ml 1 cup Pumpkin seeds 250ml 1. Combine all ingredients into a large bowl and mix until mixture is sticky 2. Refrigerate for 15 minutes 3. Wash hands again. Wet hands and roll dough into balls, about 1 Tablespoon each. Place on parchment paper. 4. Refrigerate for 20 minutes and enjoy Cooking Tips: Nuts and seeds are a great way to add fiber, healthy fats and protein to your snacks. The chia seeds and ground flax are optional. They help to bind all the ingredients together but if you don t have them on hand, the recipe still tastes great without them! You can also try baking pumpkin seeds with spices and 1 tsp oil at 350 F for 10 minutes. Source: Recipe adapted from Your Health Matters 2017/18 Seasonal, Food Guide Calendar, National Aboriginal Diabetes Association and Dietitians of Canada. 21

22 Garden Veggie Dip and Spread This recipe is a great way to boost veggies and fruit...it even has veggies IN it! It can be used as a dip with veggies and whole grain pita/crackers, on the side, or can be used as a spread for whole grain wraps and roll-ups, bagels, and sandwiches. Ready in: 15 minutes Servings: 6 (1/4 cup per serving) 1 Cup Greek yogurt 250 ml 1 clove fresh garlic 1 clove 1 Tbsp fresh dill, washed, minced 15 ml 2 Tbsp fresh parsley, washed, chopped 1 green onion 1/2 carrot, grated 1/4 Cup or 60 ml broccoli florets 1 Cup or 250 ml salt and pepper to taste 1. Mince broccoli florets and chop green onions 2. Combine all ingredients in a bowl. 3. Mix. Adjust seasoning to taste as needed Cooking Tips: Broccoli stem can also be grated into this dip 22

23 Let s Do Lunch! 23

25 Pizza-dillas These pizzas can be a healthy anytime all-in-one meal or snack and you can make them in only 10 minutes! Ready in: minutes Servings: 1 pizza cut into 2 wedges each 1 six inch whole wheat tortilla 1 2 tbsp pizza sauce 30 ml 1/4 cup mozzarella cheese 60 ml 1/2 medium green pepper 60 ml 1. Use choppers or a chef knife to chop green peppers and cheese. 2. Lay tortillas on cutting boards. With a spoon, spread half of each tortillas with 2 tbsp pizza sauce, 1/4 cup cheese and the chopped green peppers. Fold uncovered half over filling. 3. Heat griddle to 250 F or non-stick pan on medium-high heat. Place tortilla on hot pan for about 2 minutes per side or until sides are lightly browned and cheese is slightly melted. Cut tortillas in half and serve. Cooking Tips: Add any vegetable toppings you like to this (e.g. mushrooms, onions, red peppers)! The cheese in this recipe can either be grated or chopped. Chopping cheese can be easier, and safer for chefs new to the kitchen! If you prefer using an oven rather a griddle, pizza-dillas can also be baked in the oven at 350 F for 10 minutes instead of using a griddle. Source: Recipe adapted from Kraft Canada. 25

Crispy Black Bean Tostadas These make a great quick meal! Experiment with different fillings such as roasted sweet potatoes and sautéed apple slices, or shredded carrots and purple cabbage.

26 Crispy Black Bean Tostadas These make a great quick meal! Experiment with different fillings such as roasted sweet potatoes and sautéed apple slices, or shredded carrots and purple cabbage. Ready in: 20 minutes *Note this recipe can use an oven, but can also use a skillet/pan instead * Servings: 10 small tostadas 10 six inch whole wheat tortillas 8 1 tbsp olive oil or vegetable oil 15 ml 1 small red onion 60 ml 1/2 tsp salt 60 ml 1 cup salsa (prepared, or pico de gallo recipe on p 23) 250 ml 2 15 ounce cans black beans, rinsed 1 cup, or 250 ml shredded cheese 250 ml 1/2 cup, or 125 ml sour cream or plain Greek yogurt 125 ml 5 sprigs fresh cilantro, washed 60 ml, chopped 2 + toppings such as: 1 avocado 2 tomatoes, washed 1 cup red or green cabbage, or lettuce, washed 1 lime (or 30 ml, 2 Tbsp lime juice) or 30 ml lime juice 1. If using an oven, preheat to 400 F. Dice the onion. Chop all toppings. Chop lime into 8 wedges. 2. In a medium saucepan, or skillet, heat olive oil over medium high. Add onion and salt. Cook 2 minutes, until just beginning to soften. 3. Add black beans and 1/2 cup salsa; stir. Cook, stirring periodically, until heated through, about 4 minutes. Mash and set aside. 4. Crisp tortillas (optional): If using an oven, spread tortillas in a single layer on a baking sheet. Bake in the oven until crisp, about 3 minutes per side. If using a skillet/pan, heat tortillas for 2 minutes per side, or until warm and crisp. 5. Top crisp tortillas with black bean mixture, vegetable/fruit toppings, and cheese. Serve with remaining salsa, sour cream/plain Greek yogurt, and fresh cilantro. Squeeze lime juice on top. Adapted from: 26

Minestrone Soup Filled with colorful vegetable, pasta and beans, this hearty soup makes a perfect hot lunch. Ready in: 40 minutes Servings: 8-1/2 cup servings 6 cups vegetable broth 1.

27 Minestrone Soup Filled with colorful vegetable, pasta and beans, this hearty soup makes a perfect hot lunch. Ready in: 40 minutes Servings: 8-1/2 cup servings 6 cups vegetable broth 1.5 L 1 medium onion, peeled, washed, cut in wedges 1 4 medium carrots, washed, peeled 4 1 celery stalk, washed 1 2 cloves garlic, peeled oz can tomatoes, diced - low sodium 796 ml 1/2 cup small whole wheat pasta (e.g. shell or wheels) 125 ml 1/2 tsp dried basil 2.5 ml 1/2 tsp dried oregano 2.5 ml 1-19 oz can white kidney beans, drained and rinsed 540 ml 1. Chop celery, carrots, onions and garlic. 2. Bring broth to a boil in the skillet over medium heat (250 F). Add onion, carrots, celery and garlic. Cover and simmer for 30 minutes. 3. Add tomatoes, pasta and spices; simmer, covered, 5 minutes or until pasta is al dente. Add kidney beans and continue to simmer until hot. Switch it up! Try adding in different colourful vegetables each time you make this (e.g., zucchini, peas, cabbage, sweet bell peppers) Try using alphabet or animal shaped pasta noodles Source: Fat Factor, Diet and Breast Cancer Prevention Study,

Three Sister s Soup The Three Sisters symbolize three important crops in indigenous culture corn, beans and winter squash.

For example, the corn stalk acts as a pole for the beans to climb and in return, the beans Ready in: 40 minutes Servings: 12 servings 2 medium yellow onions (chopped) 1 2 large celery ribs (chopped)

5L 4 cups yellow corn or cooked hominy corn 500 ml 2 cups or 1 540 ml can red kidney beans (rinsed) 500 ml 2 cups frozen butter nut squash, cubed 500 ml 5 fresh or 1/2 tsp dried sage leaves 5 fresh

28 Three Sister s Soup The Three Sisters symbolize three important crops in indigenous culture corn, beans and winter squash. These three crops grow together in such a way so that they all benefit from each other. For example, the corn stalk acts as a pole for the beans to climb and in return, the beans Ready in: 40 minutes Servings: 12 servings 2 medium yellow onions (chopped) 1 2 large celery ribs (chopped) 1 2 tbsp. canola oil 15ml 2 L low/no sodium chicken broth 1.5L 4 cups yellow corn or cooked hominy corn 500 ml 2 cups or ml can red kidney beans (rinsed) 500 ml 2 cups frozen butter nut squash, cubed 500 ml 5 fresh or 1/2 tsp dried sage leaves 5 fresh or 1/2 tsp dried 1 tsp dried thyme 5ml 1. Chop onions and celery. Rinse kidney beans and corn. 1. Add onions, celery, and canola oil to a large saucepot and bring to medium heat until onions are translucent (about 5 minutes). 2. Add broth to pot and bring to a slow boil. 3. Add corn, kidney beans and boil for 10 minutes. 4. Lower to medium heat then add the butternut squash, thyme and sage. 5. Simmer for 20 minutes, stirring occasionally. 6. Remove from heat and serve. Cooking Tips: Try using different types of beans or squash in this recipe, or substitute squash with 2 Cups of Zucchini Source: Recipe adapted from Dietitians of Canada. 28

29 Rainbow Wraps These tasty wraps can be eaten whole, or sliced into spirals. Try making them with a variety of vegetables and fruit, including a vegetable or fruit that you have not tried before, with ones you are more familiar with. Ready in: 15 minutes Servings: 1 Rainbow Wrap 1 Whole grain wrap (6 ) 1 Any colourful vegetable or Approximately 1/8 Cup Spinach, washed 30 ml Approximately 1/8 Cup Beet, washed, peeled, grated 30 ml Approximately 1/8 Cup Carrot, washed, peeled, grated 30 ml Approximately 1/8 Cup Celery, washed, grated 30 ml Dip, Cheese, or Spread 2 Tbsp Hummus (prepared, or home-made hummus recipe on p. 27) 1. Spread the dip or spread over one side of the wrap. Add the vegetable or fruit toppings., flat across the wrap. Add cheese if desired. 2. Roll up the wrap. Cooking Tips: Rainbow meals can be made with the same ingredients, but layered on different types of grains. Try layering beets carrots spinach and hummus/dip on slices of whole grain bread/bagels. Or, make savoury bowls by topping ingredients on beds of whole grain rice, quinoa, or barley. If you wish, the garden veggie dip and spread can be used instead or in addition to hummus. 29

30 Water is the Way to GO! Choose water every day! Enjoy the cold refreshing taste of these infused water recipes! You re the Chef Participants can also come up with their own recipe ideas to infuse water with herbs, spices, fruit, and vegetables! 30

Blissful Berry Beverage Ready in: 5 minutes 2 cups strawberries (crushed) 500 ml 10-12 sage or mint leaves 10-12 3L cold

3. Pour water into a jug or pitcher, and add ice,. Add crushed strawberries and sage.

32 Blissful Berry Beverage Ready in: 5 minutes 2 cups strawberries (crushed) 500 ml sage or mint leaves L cold tap water 12 Cups, or 3000 ml 1 L ice 4 Cups, or 250 ml 1. Rinse sage or mint leaves, and strawberries in a colander. 2. Place strawberries in a bowl and crush with a fork or potato masher. 3. Pour water into a jug or pitcher, and add ice,. Add crushed strawberries and sage. Tip: For a stronger sage flavour, tear the leaves before you place them in the jug. 32

Watermelon Basil Flavoured Water Ready in: 5 minutes Servings: 12 2 cups seedless watermelon, cubed 500 ml 10-12 basil leaves, washed 10-12 3L or 12 cups cold tap water 12 Cups, or

33 Watermelon Basil Flavoured Water Ready in: 5 minutes Servings: 12 2 cups seedless watermelon, cubed 500 ml basil leaves, washed L or 12 cups cold tap water 12 Cups, or 3000 ml 1 L ice 4 Cups, or 1000 ml 1. chop watermelon into smaller cubes if desired 2. Pour water into a jug or pitcher, and add ice, watermelon and basil. Garnish with a sprig of basil. 33

Orange Mint Flavoured Water Ready in: 5 minutes Servings: 12 3 3 large oranges, washed, sliced 3 10 mint leaves, washed 10 3L cold tap water 12 Cups, or 3000

34 Orange Mint Flavoured Water Ready in: 5 minutes Servings: large oranges, washed, sliced 3 10 mint leaves, washed 10 3L cold tap water 12 Cups, or 3000 ml 1 L ice 4 Cups, or 1000mL 1. If desired, chop oranges into smaller slices. 2. Pour water into a jug or pitcher, and add ice. Add orange slices and mint. 34

Frozen Fruit Flavoured Water Ready in: 5 minutes Servings: 12 2 cups frozen apple chucks, grapes, or berries 500 ml 3L cold tap water 12 Cups, or 3000 ml 1L ice 4 Cups, or 1000 ml 1.

35 Frozen Fruit Flavoured Water Ready in: 5 minutes Servings: 12 2 cups frozen apple chucks, grapes, or berries 500 ml 3L cold tap water 12 Cups, or 3000 ml 1L ice 4 Cups, or 1000 ml 1. Pour water into a jug or pitcher, and add ice. Add frozen fruit. For a stronger fruit flavour, let it sit for one hour in the refrigerator. Stir to distribute fruit flavour. Tip: you can chop up the same kind of fresh fruit and follow the same directions. You ll need to use more ice when serving fresh fruit flavoured water 35

Cups 1L ice 4 cups, or 1000 ml 1. If desired, chop cucumber and melons into smaller cubes. 2.

36 Cucumber Melon Flavoured Water Ready in: 5 minutes Servings: 12 1 large cucumber, washed, sliced, 1 1/4 cup honeydew melon, washed, cubed 1 1/4 cup cantaloupe, washed, cubed 1 3L cold tap water 12 Cups 1L ice 4 cups, or 1000 ml 1. If desired, chop cucumber and melons into smaller cubes. 2. Pour water into a jug or pitcher, and add ice. Add cucumber, melon, and cantaloupe. Allow flavours to blend. 36

Strawberry Flavoured Water Ready in: 5 minutes Servings: 12 4 strawberries, washed, sliced 4 8 cucumber slices, washed 8 3L cold tap water 12 Cups 1 L ice 4 Cups or 1000

37 Strawberry Flavoured Water Ready in: 5 minutes Servings: 12 4 strawberries, washed, sliced 4 8 cucumber slices, washed 8 3L cold tap water 12 Cups 1 L ice 4 Cups or 1000 ml 1. If desired, chop strawberries and cucumbers into smaller slices. 2. Pour water into a jug or pitcher, and add ice. Add 4 sliced strawberries and 8 cucumber slices. 37

Citrus Cucumber Flavoured Water Ready in: 5 minutes Servings: 12 1 large lemon, washed, sliced 1 1 large lime, washed, sliced 1 1 large orange, washed, sliced 1 1 large cucumber, washed, sliced 1 3L

38 Citrus Cucumber Flavoured Water Ready in: 5 minutes Servings: 12 1 large lemon, washed, sliced 1 1 large lime, washed, sliced 1 1 large orange, washed, sliced 1 1 large cucumber, washed, sliced 1 3L cold tap water 12 Cups 1 L ice 4 Cups, or 1000 ml 1. Pour water into a jug or pitcher, and add ice. Add all vegetables and fruits. Stir, or allow sit for an hour in the fridge if desired, to allow flavours to blend. 38

Fall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching

Fall 2018 Detox - Supplemental Recipes Created by Health Coaching Fall 2018 Detox - Supplemental Recipes Health Coaching These are supplemental recipes for the 5-Day Detox. Many of them can be made ahead