T A B L E O F C O N T E N T S Page 1-7 Page 8-10 Page 11-14 Page 15-17 Healthy Snacks Breakfast Main Dishes Desserts
H E A L T H Y S N A C K S! Kid Friendly Fruit Salad Submitted by: Abigail Lamers 4 - C : 1/4 fresh pineapple, cut into bite-size chunks 1 orange, peeled and cut into bite-size pieces 1/2 red apple, cut into bite-size pieces 5 seedless red grapes, halved 5 seedless green grapes, halved 2 cups strawberry yogurt : Stir pineapple, orange, apple, red grapes, and green grapes together in a bowl. Pour yogurt over the top and stir to coat completely. Banana Tortilla Snacks Submitted by: Sara Roussopoulos 4 - S : 1 (6 inch) tortilla 2 tablespoons peanut butter 1 tablespoon honey 1 banana 2 tablespoons raisins : Lay the tortilla flat. Spread the peanut butter and honey on the tortilla.then, place the banana in the middle and sprinkle in the raisins. Wrap it up and serve it. Frozen Yogurt Pops Submitted by: Jordyn Hemenway 4 - W : 1 8-oz. container of your favorite flavor of yogurt
Utensils: small paper cups wooden popsicle sticks (available in craft stores) plastic wrap : 1. Pour yogurt into paper cups. Fill them almost to the top. 2. Stretch a small piece of plastic wrap across the top of each cup. 3. Using the popsicle stick, poke a hole in the plastic wrap. Stand the stick straight up in the center of the cup. 4. Put the cups in the freezer until the yogurt is frozen solid. 5. Remove the plastic wrap, peel away the paper cup, and eat your pop! Serves: 3 to 4 Rainbow Fruit Salad Parfaits Submitted by: Emery Sanders 4-M : Red- Strawberries Orange- Oranges Yellow- Pineapple Green- Kiwi Blue- Blueberries Purple- Purple Grapes Tall Clear Glasses Pure vanilla extract Powdered sugar Small Bowls Put each fruit in a bowl. Add ¼ teaspoon of vanilla and a couple of 2 tablespoons of powdered sugar into each bowl. Stir each bowl of fruit until the powdered sugar dissolves. Lay all of the fruit in rainbow order. Start with purple and make your way up to red. Put a cloud of whip cream when you are done.
Luke s Smoothie Recipe Submitted by: Luke Herink 4-W 2 Bananas 1 cup frozen peaches 1 cup frozen blueberries 1 cup frozen raspberries 1 ½ cups of milk 7 TBSP of vanilla yogurt Put it in a blender Makes 7 cups Crunchy Peanut Butter Apple Dip Mrs. Simone 1 carton (8 ounces) reduced-fat spreadable cream cheese 1 cup creamy peanut butter 1/4 cup fat-free milk 1 tablespoon brown sugar 1 teaspoon vanilla extract 1/2 cup chopped unsalted peanuts Apple slices 1. In a small bowl, beat the first five ingredients until blended. Stir in peanuts. Serve with apple slices. Refrigerate leftovers. Yield: 2-1/2 cups. Originally published as Crunchy Peanut Butter Apple Dip in Healthy Cooking December/January 2013, p36 Smoothie & Peanut Butter toast Submitted by: Oliver Cran 4-C 1 cup Greek yogurt, plain 2 medium banana 1 cup strawberries, frozen, unsweetened 1/4 cup flaxseed, ground
1 cup spinach Serve With: 4 slice bread, whole wheat 1/4 cup peanut butter, all-natural 1. Add all smoothie ingredients to a high-powered blender. (If your blender won't mix this, add small amounts of water until it begins to blend, but try to keep it as thick as possible.) 2. Toast bread, then spread with peanut butter. 3. Serve immediately. Cinnamon Granola Bars 1/4 cup butter, softened 1 cup packed brown sugar 1 egg 2 tablespoons ground flaxseed 2 tablespoons honey 2 cups old-fashioned oats 1 cup all-purpose flour 1 teaspoon ground cinnamon 1/2 teaspoon baking soda 1/2 cup raisins 1. In a large bowl, beat butter and brown sugar until crumbly, about 2 minutes. Add egg; beat well. Stir in flax and honey. In a small bowl, combine the oats, flour, cinnamon and baking soda; stir into creamed mixture just until blended. Gently stir in raisins. 2. Press into an 11-in. x 7-in. baking dish coated with cooking spray. Bake at 350 for 14-18 minutes or until set and edges are lightly browned. Cool on a wire rack. Cut into bars. Yield: 1 dozen. Originally published as Cinnamon Granola Bars in Healthy Cooking June/July 2010, p59
Chewy Honey Granola Bars Mrs. Widiker 3 cups old-fashioned oats 2 cups unsweetened puffed wheat cereal 1 cup all-purpose flour 1/3 cup chopped walnuts 1/3 cup raisins 1/3 cup miniature semisweet chocolate chips 1 teaspoon baking soda 1 teaspoon ground cinnamon 1 cup honey 1/4 cup butter, melted 1 teaspoon vanilla extract 1. Preheat oven to 350. In a large bowl, combine the first eight ingredients. In a small bowl, combine honey, butter and vanilla; pour over oat mixture and mix well. (Batter will be sticky.) 2. Press into a 13x9-in. baking pan coated with cooking spray. Bake 14-18 minutes or until set and edges are lightly browned. Cool on a wire rack. Cut into bars.yield: 20 servings. Cheesecake Heaven Smoothie Submitted by: Brody Withuski 4-M If you re a fan of cheesecake but not the calories, this protein-packed smoothie was made for you. Indulge in this sweet treat for breakfast or dessert! Winner of the AllWhites 2015 Smoothie Showdown Bracket. 1/2 cup Unsweetened Vanilla Almond Milk ½ of a Banana
1/4 cup Egg Whites ½ of an Avocado 1/4 cup Cottage Cheese 1/2 cup Plain Greek Yogurt To taste: Cinnamon and/or Stevia Instructions Add all ingredients to a blender. Blend until thick and creamy. Enjoy! 1 Serving Kiwi Strawberry Smoothie Submitted by: Abigail Lamers, 4C Prep 5 min. Ready in 5 min. Yield 1 serving : 1 banana 6 strawberries 1/2 cup vanilla frozen yogurt 3/4 cup pineapple and orange juice blend 1 kiwi : Place the banana, strawberries, kiwi, vanilla frozen yogurt and pineapple and orange juice blend in a blender. BLEND UNTIL SMOOTH!! ENJOY!
B R E A K F A S T Banana Waffles Submitted by: Levi Nyhagen - 4th Grade - Mrs. Newell 1 1/2 c. flour 2 T. sugar 2 1/2 t. baking powder 1/2 t. salt 2 ripe bananas, mashed 1 c. milk 2 eggs, slightly beaten 1/2 t. vanilla 3 T. melted butter Mix the flour, sugar, baking powder and salt in a large bowl. Mix the mashed bananas, milk, eggs, and vanilla in a medium bowl. Fold the wet mixture gently into the dry mixture - don't overmix! Add milk or flour if needed to obtain the right consistency. Pour in the melted butter and mix until incorporated. Heat a waffle iron and pour batter in and cook until done. Serve with maple syrup, berry syrup, fresh fruit, chocolate chips, or peanut butter. Recipe can be doubled and extra waffles frozen. Healthy Breakfast Sliders Submitted by: Levi Nyhagen 4 - N 10 - whole wheat rolls 1/2 - red bell pepper 2 cups - spinach 3 - green onions 1 tablespoon - olive oil 8 - eggs 1/4 pound - ham, sliced
6 slices - cache valley cheddar cheese 3 tablespoons - honey mustard 1. Chop bell pepper, spinach, and green onions into small pieces. Saute in 1 tablespoon olive oil over medium high heat for 5 minutes, until soft. 2. Meanwhile, whisk 8 eggs together. Pour into vegetable mixture after veggies are cooked and continue to stir until eggs are fully cooked. Salt and pepper to taste. 3. Preheat oven to 350* F. Cut rolls in half horizontally so that the bottoms are separate from tops. Place the bottom half of the rolls in a 9x13 baking dish. I could only fit 10 rolls because they were wide, but use as many as you can fit. 4. Spread a layer of honey mustard on the roll bottoms, if desired. Layer on cooked eggs with veggies, ham, and then cheese. Cover with the top half of the rolls. 5. Bake for 25 minutes at 350* F, until cheese is melted and rolls are browned. Note: If making ahead, place the cheese underneath the eggs and ham to prevent soggy bottoms. Cover with foil and place in the fridge overnight. Bake for about 40 minutes, checking to see when they are heated through.
Banana Blueberry Pancakes Submitted by: Mrs. Widiker Elementary PE Teacher 1 cup whole wheat flour 1/2 cup all-purpose flour 2 tablespoons sugar 2 teaspoons baking powder 1/2 teaspoon salt 1 large egg, lightly beaten 1-1/4 cups fat-free milk 3 medium ripe bananas, mashed 1 teaspoon vanilla extract 1-1/2 cups fresh or frozen blueberries Maple syrup, optional 1. In a large bowl, combine the flours, sugar, baking powder and salt. Combine the egg, milk, bananas and vanilla; stir into dry ingredients just until moistened. 2. Pour batter by 1/4 cupfuls onto a hot griddle coated with cooking spray; sprinkle with blueberries. Turn when bubbles form on top; cook until second side is golden brown. Serve with syrup and sliced bananas if desired. 3. Freeze option: Freeze cooled pancakes between layers of waxed paper in a resealable plastic freezer bag. To use, place pancakes on an ungreased baking sheet, cover with foil, and reheat in a preheated 375 oven 6-10 minutes. Or, place a stack of three pancakes on a microwave-safe plate and microwave on high for 1-1/4 to 1-1/2 minutes or until heated through. Yield: 14 pancakes. Originally published as Banana Blueberry Pancakes in Healthy Cooking April/May 2008, p43
MAIN DISHES Grilled Cheese with Cauliflower Crust Submitted by: Levi Nyhagen 4 - N - Makes 2 sandwiches 1 head large (6-7" dia.) cauliflower 2 large egg 1/4 cup Parmesan cheese 1 teaspoon basil, dried 1/4 teaspoon salt 1/4 teaspoon black pepper, ground 2 slice cheddar cheese 1. Chop cauliflower. Using a food processor, pulse in batches until well blended. 2. Scoop into a microwave safe bowl and loosely cover. Microwave for 4 minutes, then stir. Return to the microwave for 3 minutes. Allow to cool for a few minutes. 3. Meanwhile, preheat oven to 450* F and line a baking sheet with parchment paper. Lightly spray with cooking oil. 4. Place a cheesecloth or clean towel over a large colander. Pour Cooked cauliflower into cloth that covers colander. Be careful because the cauliflower steam and water will be hot. Push as much water out of the cauliflower as possible using the flat side of a spoon and twisting the cheese cloth. You'll need the cauliflower as dry as possible. 5. Once mostly dried of excess water, put the semi-dry cauliflower into a large bowl. Add eggs, Parmesan, basil, salt, and pepper. Mix well. 6. Scoop onto baking sheet in four separate and equal portions. Spread each into a 1/2 inch thick square piece of "bread." 7. Bake for 15-20 minutes, until tops are golden brown. Remove from the oven and make two sandwiches with a slice of cheese in each (thick sliced!). 8. Place back in the oven for one minute, until cheese has melted. Serve warm.
Veggie Pot Pie SUBMITTED BY: MALLIE LOOMIS HOMEROOM: MRS. WEST Prep 30 m Cook 1 h 2 tablespoons olive oil 1 onion, chopped 8 ounces mushrooms 1 clove garlic, minced 2 large carrots, diced 2 potatoes, peeled and diced 2 stalks celery, sliced 1/4 inch wide 2 cups cauliflower florets 1 cup fresh green beans, trimmed and snapped into 1/2 inch pieces 3 cups vegetable broth 1 teaspoon kosher salt 1 teaspoon ground black pepper 2 tablespoons cornstarch 2 tablespoons soy sauce 1 recipe pastry for double-crust pie 1. Preheat oven to 425 degrees F (220 degrees C). 2. Heat oil in a large skillet or saucepan. Cook onions, mushrooms, and garlic in oil for 3 to 5 minutes, stirring frequently. Stir in carrots, potatoes, and celery. Stir in cauliflower, green beans, and vegetable broth. Bring to a boil, then turn heat down to a simmer. Cook until vegetables are barely tender, about 5 minutes. Season with salt and pepper. 3. In a small bowl, mix the cornstarch, soy sauce, and 1/4 cup water until cornstarch is completely dissolved. Stir into vegetables, and cook until sauce thickens, about 3 minutes. 4. Roll out 1/2 of the dough to line an 11x7 inch baking dish. Pour the filling into the pastry lined dish. Roll out remaining dough, arrange over the filling, and seal and flute the edges. 5. Bake in preheated oven for 30 minutes, or until the crust is brown.
CHICKEN FIESTA SALAD Submitted by: Mrs. Simone 2-6 oz. skinless, boneless chicken breast halves 1-1.4 oz. packet dry fajita seasoning, divided 1 T. canola oil 1-15 oz. can black beans, rinsed and drained 1-15 oz. can Mexican-style corn 1/2 C. salsa 1-10 oz. pkg. mixed salad greens 1 onion, chopped Rub chicken evenly with half the fajita seasoning. Heat the oil in a large skillet over medium heat and cook the chicken 8 minutes on each side, or until juices run clear; set aside. When cool, cut into strips. In a large saucepan, mix beans, corn, salsa and other half of fajita seasoning. Heat over medium heat until warm. Prepare the salad by tossing the greens and onion. Top salad with chicken and dress with the bean and corn mixture. Recipe note: A 3-ounce serving of chicken breast has 140 calories, 26 grams protein, no cholesterol and 3 grams fat. NUTRITION FACTS: Serving size: 4 servings Parmesan Chicken Nuggets 1/4 cup butter, melted 1 cup panko (Japanese) bread crumbs 1/2 cup grated Parmesan cheese 1/2 teaspoon kosher salt 1-1/2 pounds boneless skinless chicken breasts, cut into 1-inch cubes Marinara sauce, optional 1. Place butter in a shallow bowl. Combine the bread crumbs, cheese and salt in another shallow bowl. Dip chicken in butter, then roll in crumbs. 2. Place in a single layer on two 15-in. x 10-in. x 1-in. baking pans. Bake at 375 for 15-18 minutes or until no longer pink, turning once. Serve with marinara sauce if desired.
3. Freeze option: Cool chicken nuggets. Freeze in freezer containers. To use, partially thaw in refrigerator overnight. Place on a baking sheet and reheat in a preheated 375 oven 7-12 minutes or until heated through. Yield: 8 servings. Originally published as Parmesan Chicken Nuggets in Simple & Delicious April/May 2013, p30
DESSERTS Harry Potter Inspired Pumpkin Pasties Submitted by: Levi Nyhagen 4 - N 1 teaspoon lemon juice 3/4 cup milk 1 cup butter, unsalted 2 1/4 cup flour, whole wheat 1 teaspoon salt 1 large egg 3 tablespoon sugar Filling: 1 1/4 cup pumpkin, canned 1 medium banana 1 tablespoon brown sugar 1 teaspoon pumpkin pie spice 1. Add lemon juice to the milk to make buttermilk and set aside. 2. Cut refrigerated butter into small cubes. 3. Combine flour and salt in a medium bowl. Cut in the cold butter using a pastry cutter or fork, working the dough as little as possible until course, pebble-size pieces form. Add the buttermilk mixture and mix the dough together until it combines just enough to stick together when you pinch it. 4. Divide the dough into two balls and form each half into a thick disk (so it's round with a flat top - ready to be rolled out later). Wrap tightly in plastic wrap. Set the dough in the fridge for 20-30 minutes. 5. Preheat oven to 400* F.
6. In a small bowl, combine pumpkin, well-mashed banana, brown sugar, and pumpkin pie spice. 7. Once chilled, roll the pastry dough out with a rolling pin on a well-floured surface until it is a little less than 1/4 inch thick. Cut circles 4 to 5 inches wide, using a round pastry cutter or tracing a round object with a knife. Combine all scraps in a ball and roll out once more to repeat. 8. Evenly distribute the pumpkin mixture into the middle of each of the pastry circles. Fold the circles over and crimp around the edges to seal pastry, using a fork or your fingers. Place at least an inch apart on a baking sheet. 9. Brush each pastry with egg wash, then sprinkle with turbinado sugar. 10.Bake for 20 minutes, or until nicely browned. Remove from the sheet after a few minutes and place on a cooling rack for at least 20 minutes before serving. Makes about 12 hand pies. Banana Bread Submitted by: Jordyn Hemenway 4-W What you need: 2 eggs 1¾ c. sifted flour 2 tsp. baking powder ¼ tsp. baking soda ½ tsp. salt 1/3 c. vegetable oil 2/3 c. sugar 1 c. mashed bananas (about 3 bananas) What to do: 1. Preheat the oven to 350 F (180 C). 2. Beat eggs well in a small bowl. 3. In a medium-size bowl, sift together the flour, baking powder, baking soda, and salt.
4. In a large bowl, add the vegetable oil. Add the sugar a little bit at a time, and continue beating until the mixture is fluffy. 5. Add the eggs to the mixture in the large bowl and beat well. 6. Add some of the flour mixture to the large bowl and beat well. Then add some of the mashed bananas and beat some more. Continue adding flour, then bananas, then flour, then bananas, until everything is mixed in. 7. Pour mixture into the baking pan coated with non-stick spray.. Bake for 70 minutes. 8. Flip your banana bread out of the pan, let it cool for a bit, and cut it into slices to eat and share!