Lunch Program Overview

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Silvia Lang
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2 Week 1 Monday Day 1 Lunch Program Overview Cheese and Veggie Wrap with Hummus and Assorted Veggie Sticks Assorted Veggie Sticks Fruit Salad Tuesday Day 2 Tuna Wraps Tear-it-up Romaine Salad and Simple Dressing Chocolate Mountains Wednesday Day 3 Easy Chicken Gyros with Tzatziki Sauce Crunchy Sugar Snap Peas Yogurt Berry Parfait Thursday Day 4 Make-a-Face Sandwiches Colourful Coleslaw Chocolate-covered Strawberries Friday Day 5 Garlic Chicken Rice Paper Rolls Grated Carrot, Celery and Apple Salad Strawberry Peach Smoothie 1

3 Week 2 Monday Day 6 Southwest Pasta Rainbow Salad French Toast Bites Tuesday Day 7 Lunch Program Overview Egg Pizzas with Saucy Dip Whole-wheat English Muffins Cherry tomatoes and Cucumber Slices Pumpkin Oat Squares Wednesday Day 8 Lentil Feta Salad Veggies with Ranch Dip Frozen Yogurt Fruit Bark Thursday Day 9 Orange Pork Stir-Fry Lemon Cranberry Couscous Super Fruit Salad Sorbet 2

Cheese and Veggie Wrap with Hummus Prep time: 5 minutes Serving size: 1 wrap with 1 tbsp. hummus and 1 oz. cheddar 5-6" whole wheat tortillas 5 tbsp. hummus 5 oz.

4 Cheese and Veggie Wrap with Hummus Prep time: 5 minutes Serving size: 1 wrap with 1 tbsp. hummus and 1 oz. cheddar 5-6" whole wheat tortillas 5 tbsp. hummus 5 oz. shredded cheddar 2 small tomatoes, sliced ½ English cucumber, cut in long strips, julienne style 1 bell pepper, cut in long strips, julienne style Lime juice Instructions 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. Gluten-free option: Use gluten-free tortilla 3

Fruit Salad Prep Time: 10 minutes Serving size: ½ cup (125 ml) 2 cups strawberries, hulled and sliced 2 cups, cubed fresh pineapple 3 apples, slices 1 cup seedless grapes

5 Fruit Salad Prep Time: 10 minutes Serving size: ½ cup (125 ml) 2 cups strawberries, hulled and sliced 2 cups, cubed fresh pineapple 3 apples, slices 1 cup seedless grapes (green and red) 1 cups blueberries 1 cup raspberries ½ cup orange juice 1. Cut up strawberries, apple and grapes and mix in bowl with orange juice. Add berries and mix to combine. 4

6 Tuna Wraps Prep Time: 10 minutes Serving size: 1 wrap with approx. 2 oz (60 g; ⅓ cup) chunk tuna 1 ⅔ cups drained chunk tuna in water 1 medium English cucumber, finely chopped (½ inch cubes) ½ cup finely chopped red onion (½ inch cubes) ½ cup reduced fat mayonnaise 1 tsp lemon juice 1 cup baby spinach 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 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 50mL 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. 5

Tear-it-up Romaine Salad & Simple Dressing Prep Time: 5 minutes Serving size: ½ cup (125 ml) 2 heads romaine lettuce 2 tomatoes, chopped 3 tbsp oil 1 tbsp balsamic vinegar 1 tbsp honey 1 clove

7 Tear-it-up Romaine Salad & Simple Dressing Prep Time: 5 minutes Serving size: ½ cup (125 ml) 2 heads romaine lettuce 2 tomatoes, chopped 3 tbsp oil 1 tbsp balsamic vinegar 1 tbsp honey 1 clove garlic, minced ½ tsp basil ½ tsp oregano ½ tsp parsley 1. Tear up the romaine lettuce into bite size pieces. Place in bowl. 2. Add tomatoes to bowl. 3. In a separate bowl, mix the rest of the ingredients together well. 4. Pour dressing mixture over lettuce and tomatoes when ready to serve. Toss until everything is blended well. 6

Chocolate Mountains Prep time: 5 min Serving size: 2 cookies 100 ml granulated sugar 25 ml cocoa powder 25 ml milk 15 ml butter or margarine 1 ml vanilla extract 150 ml quick-cooking rolled oats 60

8 Chocolate Mountains Prep time: 5 min Serving size: 2 cookies 100 ml granulated sugar 25 ml cocoa powder 25 ml milk 15 ml butter or margarine 1 ml vanilla extract 150 ml quick-cooking rolled oats 60 ml bran cereal (not flakes) 60 ml unsweetened shredded coconut 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. 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. 7

9 Easy Chicken Gyros & Tzatziki Sauce Prep time: 5 min Serving Size: 1 gyro with 2 oz. chicken 10 oz cooked sliced chicken breast, seasoned 1 red pepper, thinly sliced ½ red onion, thinly sliced 5 pitas or Greek-style flatbread Shredded lettuce Tzatziki sauce Instructions 1. Cook chicken in a frying pan 2. Lay pitas on a clean surface; Add lettuce, chicken, red pepper strips, and onions. Top with Tzatziki sauce. 3. Fold pita over like a sandwich, or roll it into a "tunnel shape". Gluten-free option: Use gluten-free pitas Dairy-free option: Omit Tzatziki sauce Vegetarian Option: Use tofu/beans instead of chicken 8

Yogurt Berry Parfait Prep time: 5 minutes Servings: 5 Serving size: 1 cup ( ½ cup yogurt, ½ cup berries, 1 tbsp oats) 2 ½ cups vanilla or strawberries yogurt 2

10 Yogurt Berry Parfait Prep time: 5 minutes Servings: 5 Serving size: 1 cup ( ½ cup yogurt, ½ cup berries, 1 tbsp oats) 2 ½ cups vanilla or strawberries yogurt 2 ½ cups assorted cut-up fruit or berries ⅓ cup granola 1. Layer yogurt and fruit in bowl or cup. 2. Top with 1 tbsp of granola. Dairy-free option: Omit yogurt 9

11 Make-a-Face Open Sandwiches Prep Time: 5 minutes Servings per recipe:5 Serving size: 1 flatbread (approx. 6 rounds or ½ of rectangular flatbread) 1 1/2 cups whipped cream cheese 1/2 cup classic hummus 5 multigrain flatbread 1/2 cup black olives 1 red pepper 1 yellow pepper 2 peeled carrots 1/2 cup green beans 1 green onion 1/2 pint grape tomatoes ½ cup pepperoni slices 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 tablespoons of cream cheese or Hummus over your flat bread 3. Now using the vegetables, cut out whatever fun shapes you want to make a face on your flat bread- use your imagination! Are you going to make a clown face, a robot or your favourite animal? Dairy free option: Omit cream cheese 10

Gluten-free option: Use gluten-free bread 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 1 tbsp vinegar 1 tbsp honey

12 Gluten-free option: Use gluten-free bread 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 1 tbsp vinegar 1 tbsp honey Colourful Coleslaw 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. 11

Chocolate-Covered Strawberries Prep time: 15 minutes Serving size: 2 Strawberries 10 strawberries 8 ounces chocolate chips or bar (chopped into small pieces) 1.

13 Chocolate-Covered Strawberries Prep time: 15 minutes Serving size: 2 Strawberries 10 strawberries 8 ounces chocolate chips or bar (chopped into small pieces) 1. Wash strawberries and gently pat dry with a paper towel 2. Put chocolate in a bowl and microwave in 15 second intervals, until melted. Stir between intervals 3. Dip strawberries into chocolate and place them on a lined baking sheet 4. Put baking sheet in freezer for 10 minutes 12

Prep Time: 15 minutes Serving size: 2 rolls each Garlic Chicken Rice Paper Rolls 20 oz. chicken breasts, cooked and cut into strips 2 cups rice noodles, cooked ahead 1-2 tbsp. oil 4 tbsp.

14 Prep Time: 15 minutes Serving size: 2 rolls each Garlic Chicken Rice Paper Rolls 20 oz. chicken breasts, cooked and cut into strips 2 cups rice noodles, cooked ahead 1-2 tbsp. oil 4 tbsp. soy sauce 3 tbsp. sesame oil 2 cloves garlic 10 rice paper sheets (medium sized, 22- inch diameter) 2 large carrots 2 cups baby spinach Dipping Sauce: 1 tbsp. brown sugar 2 ½ tbsp. lime juice 2 tsp. oil 2 tsp. soy sauce 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. Vegetarian option: Use tofu or beans instead of chicken Gluten-free option: Omit soy sauce 13

Grated Carrot, Celery & Apple Salad Prep Time: 10 minutes Serving size: ½ cup (125 ml) 3 medium carrots 2 apples 2 stalks celery 1/3 cup of raisins Dressing: 3 tbsp. canola oil 3 tbsp.

15 Grated Carrot, Celery & Apple Salad Prep Time: 10 minutes Serving size: ½ cup (125 ml) 3 medium carrots 2 apples 2 stalks celery 1/3 cup of raisins Dressing: 3 tbsp. canola oil 3 tbsp. lemon juice 2 tbsp. honey 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. 14

Prep Time: 3 minutes Serving size: ¾ cup (175 ml) 1 cup frozen peaches 1 cup frozen strawberries 2 ripe banana, peeled 1 cup orange juice 1 cup vanilla yogurt Strawberry Peach

16 Prep Time: 3 minutes Serving size: ¾ cup (175 ml) 1 cup frozen peaches 1 cup frozen strawberries 2 ripe banana, peeled 1 cup orange juice 1 cup vanilla yogurt Strawberry Peach Smoothie 1. Place all ingredients in blender and blend until smooth. 2. Add more juice or water if needed. Dairy-free option: Use coconut or almond milk instead of vanilla yogurt 15

17 Prep time: 20 minutes Southwest Pasta 8.4 oz (241 g) pasta 1 ¼ cup corn 1 small pepper ¼ cup red onion 2 tsp oil 2.5 cups chicken broth 1.5 cups salsa 2 tbsp taco seasoning 1 cup black beans canned, drained, rinsed 2 tbsp cheese Instructions 1. Add all but the last 2 ingredients (beans and cheese) to a large pot 2. Stir, cover, and bring to a rolling boil. 3. Reduce heat to medium-low and cook, covered, for minutes, stirring occasionally. There should be ¼ to ½ inch of liquid in the bottom of the pot when it is done. 4. Remove from heat. Stir in the black beans and cheese. Let it rest for 5 minutes to warm the beans, melt the cheese, and absorb the excess liquid. Dairy-free option: omit cheese Gluten-free option: gluten-free noodles 16

Prep Time: 10 minutes Serving size: ½ cup Rainbow Salad 1 cup chopped red cabbage 2 cups diced watermelon ½ cucumber cut into chunks 2 oranges, peeled and cut 1 cup

extra virgin olive oil (90 ml) 1/4 tsp. freshly ground black pepper (1 ml) 5 tbsp. honey Salt and pepper to taste 1. Mix all dressing ingredients and whisk for 3 minutes. 2.

18 Prep Time: 10 minutes Serving size: ½ cup Rainbow Salad 1 cup chopped red cabbage 2 cups diced watermelon ½ cucumber cut into chunks 2 oranges, peeled and cut 1 cup blueberries 2 yellow bell pepper, cut into strips Lemon Dressing: 1 tsp. dried oregano (5 ml) 1 clove garlic, minced 5 tbsp. lemon juice (75 ml) 6 tbsp. extra virgin olive oil (90 ml) 1/4 tsp. freshly ground black pepper (1 ml) 5 tbsp. honey 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. 17

Prep Time: 15 minutes Serving size: 1 slice or 3 strips of bread French Toast Bites 5 (thick if possible) slices bread (whole wheat preferred) 5 eggs 1 cup milk 1 tsp. vanilla extract 1 tsp.

19 Prep Time: 15 minutes Serving size: 1 slice or 3 strips of bread French Toast Bites 5 (thick if possible) slices bread (whole wheat preferred) 5 eggs 1 cup milk 1 tsp. vanilla extract 1 tsp. ground cinnamon 1 tbsp. oil 1 cup maple syrup (or honey) 1. Slice each slice of bread into 3 strips. Set aside all the pieces. 2. Mix in a shallow dish or bowl 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. Gluten-free option: Use gluten-free bread Dairy-free option: Use coconut milk 18

20 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. Egg Pizza with Saucy Dip Ingredients for 3 pizzas: 6 eggs 1 ½ tsp. dried oregano and/or basil ¾ bell pepper ¾ cup spinach (optional) ¾ tomato 150 g mozzarella cheese 9 tbsp. crushed tomatoes, canned (low-sodium preferred) 1 ½ tsp. dried oregano, basil, and/or garlic powder 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. Dairy-free option: Omit cheese 19

Prep Time: 30 minutes Servings per recipe: 12 Serving size: 1 square Pumpkin Chocolate Oat Squares 1 ½ cup quick cooking oats ¼ cup packed dark brown sugar 1 tsp baking powder 1 tsp ground cinnamon ½

21 Prep Time: 30 minutes Servings per recipe: 12 Serving size: 1 square Pumpkin Chocolate Oat Squares 1 ½ cup quick cooking oats ¼ cup packed dark brown sugar 1 tsp baking powder 1 tsp ground cinnamon ½ tsp nutmeg ½ tsp pumpkin pie spice ½ tsp salt ½ cup chocolate chips ½ cup half-and-half 1 large egg, lightly beaten 1 tsp vanilla extract 1 ½ cup pumpkin puree 1. Preheat oven to 350ºF convection bake. Spray an 8 x 8 baking pan with cooking spray. 2. Stir oats, brown sugar, baking powder, cinnamon, nutmeg, pumpkin pie spice, chocolate chips and salt together in a bowl 3. Make a well in the center. Pour half-and-half, egg, and vanilla extract into well in the center of the oat mixture; stir to combine. 4. Add pumpkin to half-and-half oat mixture and mix thoroughly. Pour pumpkin batter into prepared pan. 5. Pour batter into prepared pan and bake for 25 minutes or when toothpick comes out clean. 6. Cut pan 3 x 4 to get 12 squares per pan. Gluten-free option: Use gluten-free Rice Krispies instead of rolled oats 20

Prep Time: 10 minutes servings Serving Size: ½ cup (125 ml) Lentil Feta Salad Canned lentils, rinsed and drained 1-540 ml can (equals approximately 2 cups or 500 ml of lentils ½ cup 125 ml - Chopped

22 Prep Time: 10 minutes servings Serving Size: ½ cup (125 ml) Lentil Feta Salad Canned lentils, rinsed and drained ml can (equals approximately 2 cups or 500 ml of lentils ½ cup 125 ml - Chopped green pepper ½ cup 125 ml - Chopped red pepper ¼ cup 60 ml - Chopped tomato ¼ cup 60 ml - Chopped green onion ½ cup 125 ml - Crumbled feta cheese Dressing: ¼ cup 60 ml - Bottled Italian dressing 2 tbsp 30 ml - Lemon juice 1 tsp 5 ml - Granulated sugar ¼ tsp 1 ml- Pepper 1. Combine lentils and vegetables in bowl. 2. Whisk together ingredients for dressing 3. Combine dressing and lentil salad 4. Top with crumbled feta cheese 21

Veggies and Ranch Dip Prep Time: 10 minutes Serving size: 125 ml veggies 3 carrots 1 cucumber 3 stalks celery ⅔ cup ranch dressing 1. Wash all vegetables 2.

23 Veggies and Ranch Dip Prep Time: 10 minutes Serving size: 125 ml veggies 3 carrots 1 cucumber 3 stalks celery ⅔ cup ranch dressing 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 22

Frozen Yogurt Fruit Bark Prep Time: 10 minutes Servings per recipe: 8 Serving Size: 1 piece 500g / 2 cups Greek yogurt 2 tbsp honey 1 tbsp cranberries 1 tbsp raisins 5 fresh strawberries, chopped 1

24 Frozen Yogurt Fruit Bark Prep Time: 10 minutes Servings per recipe: 8 Serving Size: 1 piece 500g / 2 cups Greek yogurt 2 tbsp honey 1 tbsp cranberries 1 tbsp raisins 5 fresh strawberries, chopped 1 tbsp chocolate chips 1 tsp desiccated coconut 1. Mix the yogurt and honey together until well combined. 2. Add the cranberries and raisins and stir again. 3. Line a baking tray with foil and pour the yogurt mixture on top. Spread evenly 4. Sprinkle strawberries, chocolate and coconut on top and put in freezer for 2-4 hours until frozen 5. Use a sharp knife to chop into pieces 23

Prep Time: 15-20 minutes Serving size: ¾ cup Orange Chicken Stir Fry ¼ cup chicken broth 1 tbsp. cornstarch ¼ cup orange juice 1 tbsp. brown sugar 1 tbsp. soy sauce ¼ tsp. ground ginger 1 tbsp.

25 Prep Time: minutes Serving size: ¾ cup Orange Chicken Stir Fry ¼ cup chicken broth 1 tbsp. cornstarch ¼ cup orange juice 1 tbsp. brown sugar 1 tbsp. soy sauce ¼ tsp. ground ginger 1 tbsp. oil 1 lb chicken breast, cut into strips and cooked 1 red pepper, seeded and sliced 1 onion, thinly sliced 1 cup fresh bean sprouts 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. Vegetarian option: Use tofu instead of pork Gluten-free option: Omit soy sauce 24

Prep Time: 5 minutes Serving size: ½ cup Lemon Cranberry Couscous 1 ½ cup chicken broth 2 tbsp. lemon juice 2 tsp. grated lemon zest 12 oz. plain couscous ⅔ cup dried cranberries 1.

26 Prep Time: 5 minutes Serving size: ½ cup Lemon Cranberry Couscous 1 ½ cup chicken broth 2 tbsp. lemon juice 2 tsp. grated lemon zest 12 oz. plain couscous ⅔ cup dried cranberries 1. Pour into a broth medium pot. Add lemon juice and lemon zest. Heat until liquid comes to a boil. 2. Add couscous and cranberries to liquid. Stir. Remove from heat, cover, and let stand for 5 minutes. 3. Fluff with fork. Gluten-free option: Quinoa 25

27 Super Fruit Salad Sorbet Prep Time: 5 minutes Serving size: ½ cup sorbet with ½ cup fruit and 2 tbsp. yogurt 1 cup strawberries 2 bananas, peeled and sliced ½ cup grapes, washed 2 ½ cups raspberry sorbet 1 cup Greek Yogurt 1. Place ½ cup sorbet in bowl and cover with your choice of fruit. 2. Top with yogurt. Dairy-free option: Omit yogurt 26

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Lunch Menu. Summer 2017

Lunch Menu. Summer 2017 Lunch Menu Summer 2017 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