INGREDIENTS
2cm slice of cucumber
1 teaspoon hummus
1 pretzel stick
DIRECTIONS
Using a melon baller scoop out the centre from the cucumber slice, be sure to not scoop all the way to the bottom.
Add the hummus to the cucumber cup you have just made
Snap the pretzel stick in half and poke into the hummus
serve
INGREDIENTS
2-3 slices American Cheese, white
2-3 slices of meat of your choosing
(1) Fresh Cucumber
Handful of fresh matchstick carrots
Optional: toasted sesame seeds for garnish
DIRECTIONS
Slice cucumber into large ¾-1 inch thick slices (removing peel if desired).
Hollow out center of cucumber using a melon baller. Leave about ½ inch of cucumber from the edges.
Stuff cucumber with small rolls of ham, cheese and carrots until center is filled.
Garnish with toasted sesame seeds if desired.
Serve cold. Refrigerated leftovers in tightly sealed container.
Source: https://raisingwhasians.com/kid-friendly-cucumber-sushi/
INGREDIENTS
Bread
Mayonnaise
Bacon
Tomato
Avocado
Lettuce
DIRECTIONS
Cook the bacon in a large, deep skillet over medium-high heat until evenly browned, about 10 minutes. Drain the bacon slices on a paper towel-lined plate.
Arrange the cooked bacon, lettuce, and tomato slices on one slice of bread. Spread one side of remaining bread slice with the mayonnaise. Bring the two pieces together to make a sandwich. Add avocado
INGREDIENTS
3 tablespoons EVOO
1 small yellow onion, diced
2 cloves garlic
1/2 teaspoon sea salt
1/8 teaspoon fresh ground pepper
1/4 cup tomato paste
2 28 oz. cans of diced tomatoes
5 large basil leaves, fresh
2 cups chicken broth
1/2 cup nonfat Greek yogurt
Place 3 tablespoons of olive oil in a large pot over medium/high heat.
Dice 1 small yellow onion and add it to the pot along with 2 full cloves of garlic. Sauté for about 5 minutes or until the onions are translucent.
Place contents of the pot into a high-speed blender. Then, add salt, pepper, tomato paste, diced tomatoes, basil leaves, and chicken broth. Process on high for 2-3 minutes, or until desired consistency.
Transfer the contents of the blender back into the pot and let simmer for about 10 minutes.
Remove from heat and add 1/2 cup of Greek yogurt. Stir.
Serve with additional Greek yogurt on top, fresh basil, and homemade bacon bits.
Source: https://fitfoodiefinds.com/20-minute-healthy-tomato-bisque-soup/
TOPPINGS
2 cup pizza sauce
8 oz mozzarella cheese
1 medium bell pepper, red
1 pepper bell pepper, orange
1 medium bell pepper, yellow
1 medium bell pepper, green
1 medium onion, red
store bought or homemade pizza dough
DIRECTIONS
Punch dough down, let sit on pizza pan for a few minutes. Then roll out. Let sit again for 10 minutes
Roll out on pizza pan. Cook at 425 for about 10 minutes.
Chop peppers and onion. Separately saute each pepper and the onion in 1 tablespoon of olive oil, over high heat for about 3-4 minutes.
After crust is cooked, spread pizza sauce, mozzarella cheese, and veggies on top. Return to oven and bake for 10 more minutes, or until cheese is melted.
Source: https://www.superhealthykids.com/recipes/rainbow-pepper-pizza-recipe/
INGREDIENTS
1/2 c.uncooked rice
2 tbsp.extra-virgin olive oil, plus more for drizzling
1 medium onion, chopped
1 tbsp. tomato paste
3 cloves garlic, minced
1 lb.ground beef
1 can diced tomatoes
1 tsp.dried oregano
Kosher salt
Freshly ground black pepper
6 bell peppers, tops and cores removed
1 c.shredded Monterey jack
Freshly chopped parsley, for garnish
DIRECTIONS
Preheat oven to 400°. In a small saucepan, prepare rice according to package instructions. In a large skillet over medium heat, heat oil. Cook onion until soft, about 5 minutes. Stir in tomato paste and garlic and cook until fragrant, about 1 minute more. Add ground beef and cook, breaking up meat with a wooden spoon, until no longer pink, 6 minutes. Drain fat.
Return beef mixture to skillet, then stir in cooked rice and diced tomatoes. Season with oregano, salt, and pepper. Let simmer until liquid has reduced slightly, about 5 minutes.
Place peppers cut side-up in a 9"-x-13" baking dish and drizzle with oil. Spoon beef mixture into each pepper and top with Monterey jack, then cover baking dish with foil.
Bake until peppers are tender, about 35 minutes. Uncover and bake until cheese is bubbly, 10 minutes more.
Garnish with parsley before serving.
Source: https://www.delish.com/cooking/recipe-ideas/a23014857/classic-stuffed-peppers-recipe/
9 oz pasta
2 & 1/2 cups fresh spinach
5 oz cream cheese
1 avocado
10 basil leaves
1/3 cup grated parmesan
1/3 cup milk
1 cup cherry tomatoes, halved
Cook the pasta in boiling water on the hob according to the package instructions.
Add the spinach to a food processor and blitz to reduce it in size.
Add in the cream cheese, avocado, basil and parmesan and blitz again until all the ingredients have broken down and are combined.
Add a little of the milk until the mixture reaches your preferred sauce consistency.
Drain the pasta and mix in the spinach and avocado sauce. Finally add the cherry tomatoes.
Source: https://www.myfussyeater.com/creamy-avocado-spinach-pasta-no-cook-picky-eater/
1 large sweet potato (approx 500g)
2 tbsp olive oil
1 tsp oregano
2 oz cheese
3.5 oz bacon
4 cherry tomatoes
1/2 avocado
1 spring onion
2 tbsp creme fraiche or sour cream
Preheat the oven to 420F and line some baking trays with parchment paper (I used three trays). Fill a large bowl with cold water.
Wash and dry the sweet potato and, using a mandoline or a sharp knife, slice the sweet potato however thick or thin you would like them to be. Immediately dunk the slices into the bowl of cold water. This will help remove some of the starch and make the nachos more crispy.
When the whole sweet potato has been sliced, drain the water from the bowl and pat the slices dry with kitchen paper. Add the olive oil and oregano and mix well.
Transfer the sweet potato slices onto the lined baking tray. Don’t overcrowd the trays or stack the slices as this will prevent them from going crispy.
I baked my slices in the oven for 12 minutes, turning once. Cooking time will depend on the thickness of your slices so please do keep a close eye on them so that they do not burn.
Whilst the slices are cooking prepare the rest of your ingredients. Chop the bacon into small pieces and fry until crispy, grate the cheese and chop the tomatoes, avocado and spring onion.
When the sweet potato slices are cooked, transfer them all to a skillet or baking dish. Add the grated cheese cheese and crispy bacon and return to the oven for 3 minutes or until the cheese has melted. Top with the chopped tomatoes, avocado and spring onion and add the creme fraiche or sour cream to the top.
Source: https://www.myfussyeater.com/healthy-sweet-potato-nachos/
INGREDIENTS
Banana
Strawberry
Berries
DIRECTIONS
Cut berries and banana into thin slices and place together in a patter; alternating between berries and banana.
Use strawberry as the head and a raspberry as the tail.
Continue until you have the figure of a snake. (Use tooth picks if necessary for support).
INGREDIENTS
2 c. fresh blueberries
1/2 red bell pepper, chopped
1/2 yellow bell pepper, chopped
1/4 red onion, finely chopped
1 jalapeño, finely chopped
1/4 c. freshly chopped cilantro
1/4 c. lime juice
1 tbsp. extra-virgin olive oil
Kosher salt
Freshly ground black pepper
Corn chips, for serving
DIRECTIONS
In a large bowl, combine all salsa ingredients and toss to combine. Season with salt and pepper and serve with corn chips.
Source: https://www.delish.com/cooking/recipe-ideas/a22470983/blueberry-salsa-recipe/
INGREDIENTS:
For the Cranberry Vinaigrette :
1/4 cup cranberry sauce
1 Tbsp. shallot diced
2 Tbsp. freshly squeezed orange juice
2 Tbsp. white balsamic vinegar
1 tsp. dijon mustard
1/2 cup olive oil
salt
freshly ground pepper
For the Salad:
1 bunch kale stems removed and leaves torn into small pieces
2 Fuyu persimmons thinly sliced
3 Pixies segmented
1/4 cup toasted hazelnuts chopped
1/4 cup crumbled bacon
DIRECTIONS:
For the salad dressing, add cranberry sauce, shallot, orange juice, vinegar and dijon in a food processor and pulse until smooth. With the motor running, gradually add olive oil and blend until emulsified. Season with salt and pepper.
Add kale to a large salad bowl and pour vinaigrette over kale. You may end up with extra vinaigrette; if so simply reserve for another use. Massage kale leaves gently with hands or tongs to evenly distribute vinaigrette and soften kale. Add remaining salad ingredients and toss together just before serving.
INGREDIENTS:
2 Bananas
2 kiwis
2 Pixies
DIRECTIONS:
Thinly slice the bananas and put them on a plate stacked and slightly curved
Cut thin slices of kiwi and place at the top of the banana in a palm tree leaves fashion
Peel tangerines, pull each slice apart and put them on the bottom of plate, underneath the banana as the island or sun.
INGREDIENTS
4 large egg yolks
1/2 cup granulated sugar
3 cups low-fat or whole milk I used low-fat and it was delicious
2 tablespoons Ojai Pixie tangerine zest
1/2 cup Ojai Pixie tangerine juice(from about 4 Pixies)
1 cup Mascarpone
1 tablespoon pure vanilla extract
3/4 cups Ojai Pixie tangerines, peeled, roughly diced (from about 4 more Pixies)
1/2 cup mini chocolate chips
DIRECTIONS
Before you being making the ice cream, zest, juice and then dice the tangerines (see measurements in the ingredient list). Set aside.
In a medium-sized mixing bowl, use an electric mixer or a whisk, to whip the egg yolks with the sugar. Mix until it's very thick and is pale yellow. When you drizzle it, it should rest for a moment before sinking into the rest of the mixture -- this is called the "ribbon stage." This will likely take several minutes.
Pour the milk into a small saucepan and scald it over medium heat. Tiny bubbles will appear on the edges of the pot and it should be very hot, but not boiling. Remove it from the heat to cool a bit.
Very gradually pour about 1/4 of the slightly cooled milk into the egg-sugar mixture, and blend with a whisk until it's evenly combined. Repeat this one more time. Then pour all of this back into the saucepan with the remaining milk. Over medium-low heat, stirring almost constantly with a wooden spoon, cook until it becomes a beautiful, thick custard, about 6 minutes. It's done when it coats the back of the spoon. (Be very careful not to overcook this -- once you notice it becoming thicker, it's nearly there. If you leave it too long it will curdle.) When it's done, remove it from the heat immediately and let it cool for 15 minutes or so.
Now, in a medium-sized mixing bowl, whisk the zest, juice, Mascarpone and vanilla together. Then slowly whisk this mixture into the custard.
Let this cool, stirring from time to time, for about 2 hours.
Pour into an airtight container and place in the refrigerator for at least 4 hours and ideally overnight.
Freeze according to your ice cream machine's directions.
Stir in the diced tangerine and mini chocolate chips.
For a soft ice cream, you can serve it at this point. Or you can freeze it until you're ready -- it should become firm within about 6 hours.
Source: https://cookingontheweekends.com/pixie-tangerine-mascarpone-ice-cream-recipe/
INGREDIENTS
2 Cups Driscoll's Raspberries
6 Tablespoons softened regular or reduced fat cream cheese
2 Cups Driscoll's Strawberries, hulled and cut crosswise into circles
2 Cups Driscoll's Blueberries
1/4 Cup shredded sweetened coconut (optional)
4 whole wheat English muffins, split
DIRECTIONS
Using the toaster or a preheated oven, toast the four English muffin halves until crunchy.
Meanwhile, mash the raspberries with a fork in a small bowl. Bring cream cheese to room temperature. Add cream cheese to the bowl of raspberries and mix until spread becomes consistent.
Evenly spread the raspberry cream cheese over the four halves. Distribute the strawberries and blueberries over the spread, and sprinkle on the coconut if desired.
Source: https://www.driscolls.com/recipe/berry-breakfast-pizza
INGREDIENTS
1 tablespoon best-quality balsamic vinegar
2 teaspoons finely chopped shallot
¼ teaspoon salt
1½ tablespoons extra-virgin olive oil
¼ teaspoon ground pepper
6 cups baby spinach
1 cup sliced strawberries
¼ cup crumbled feta cheese
¼ cup toasted chopped walnuts
DIRECTIONS
Whisk oil, vinegar, shallot, salt and pepper in a large bowl. Let stand for 5 to 10 minutes to allow shallots to soften and mellow a bit.
Add spinach, strawberries, feta and walnuts to the bowl and toss to coat with the dressing
Source: http://www.eatingwell.com/recipe/270668/spinach-strawberry-salad-with-feta-walnuts/
INGREDIENTS
¾ cups all-purpose flour
¾ cup sugar or sugar substitute blend equivalent to ¾ cup sugar (see Tip)
2 teaspoons baking powder
¼ teaspoon salt
¼ cup refrigerated or frozen egg product, thawed, or 1 lightly beaten egg
1 cup fat-free milk
¼ cup cooking oil or melted butter
2 teaspoons finely shredded lemon peel
1 tablespoon lemon juice
½ cup chopped toasted almonds or walnuts (see Tip)
2 tablespoons lemon juice
1 tablespoon sugar (optional)
INSTRUCTIONS:
Preheat oven to 350°F. Grease the bottom and ½ inch up sides of an 8x4x2-inch loaf pan; set aside. In a medium bowl stir together flour, ¾ cup sugar, the baking powder, and salt. Make a well in center of flour mixture; set aside.
In another medium bowl combine the egg, milk, oil, lemon peel, and the 1 tablespoon lemon juice. Add egg mixture all at once to flour mixture. Stir just until moistened (batter should be lumpy). Fold in nuts. Spoon batter into prepared pan.
Bake for 45 to 55 minutes or until a wooden toothpick inserted near center comes out clean. If desired, stir together the 2 tablespoons lemon juice and the 1 tablespoon sugar. While bread is still in the pan, brush lemon-sugar mixture over the top of the loaf. Cool in pan on a wire rack for 10 minutes. Remove from pan. Cool completely on a wire rack. Wrap and store overnight before serving.
Soy-Free/ diabetic appropriate/ heart healthy/ low sodium/ vegetarian
Source: http://www.eatingwell.com/recipe/265132/lemon-bread/
INGREDIENTS
4 (5 ounce) skinless, boneless chicken breast halves (see Tip)
½ teaspoon finely shredded lemon peel (set aside)
6 tablespoons lemon juice
3 tablespoons lime juice
½ teaspoon kosher salt
¼ teaspoon crushed red pepper
¼ teaspoon black pepper
4 cups coarsely chopped kale leaves (about ½-inch pieces)
1½ teaspoons canola oil
1 ripe medium mango (see Tip)
1 teaspoon minced fresh ginger
⅛ teaspoon black pepper
1 cup fresh blueberries
¼ cup hazelnuts, toasted and coarsely chopped
INSTRUCTIONS
Place chicken in a resealable plastic bag set in a shallow dish. For marinade, in a small bowl, combine 3 tablespoons of the lemon juice, the lime juice, ¼ teaspoon of the salt, the crushed red pepper and the ¼ teaspoon black pepper. Pour marinade over chicken. Seal bag; turn to coat chicken. Marinate in the refrigerator 15 minutes.
Meanwhile, place kale in an extra-large bowl. Drizzle with oil. Using clean hands, massage oil into kale; set aside.
Halve, seed, peel and chop mango, reserving the juice. Set chopped mango aside. For dressing, in a small bowl, combine the reserved mango juice, the reserved lemon peel, the remaining 3 tablespoons lemon juice, the remaining ¼ teaspoon salt, the ginger and the ⅛ teaspoon black pepper. Set aside.
Drain chicken, discarding marinade. Heat a grill pan over medium-high heat. Add chicken. Cook 8 to 10 minutes or until chicken is no longer pink (165°F), turning once halfway through cooking. If chicken browns too quickly, reduce heat to medium.
Add chopped mango, blueberries and hazelnuts to kale in bowl. Drizzle with dressing; toss gently to coat. Divide kale mixture among four dinner plates. Slice chicken; arrange on top of kale mixture.
Dairy-Free/ Egg Free/ Diabetic appropriate/ Gluten Free
Source: http://www.eatingwell.com/recipe/267512/lemon-lime-chicken-kale-mango-salad/
INGREDIENTS:
1 banana
3/4 pumpkin puree (if you purchased the canned puree, make sure it is unsweetened)
1/2 cup instant oatmeal
3 tbsp maple syrup
1/2 tsp cinnamon
1 pinch nutmeg
1 1/2 tsp pumpkin pie spice
1 cup milk
1/2 cup vanilla greek yogurt
1 cup ice
INSTRUCTIONS:
To puree fresh pumpkin: Preheat oven to 325 degrees F. Cut the pumpkin in half and remove seeds and pulp. The seeds are delicious when roasted so set them aside! Cover each half with foil. Bake face down in the oven for 1 hour or until tender. Cool and place in blender to puree. Strain to remove any stringy pieces.
Place all ingredients into a blender and blend on high. Serve immediately & enjoy!
Your Super Healthy Hero needs to maintain their energy and focus throughout their busy school year. Studies have shown that kids that eat nutritious foods throughout their day have longer attention spans are able to focus more during the school day.
Actively involving your child in preparing their school lunch is a great way to teach cooking and nutrition skills. You can make it a fun activity that empowers your child to learn how to make a healthy lunch with the following tips:
*We love the evening lunch preparation as it eliminates the morning stress of getting everyone out the door and to school on time.
*A bento box is an excellent way to eliminate unnecessary waste, keep foods separate, and also to see if you have the proper proteins, veggies, fruits, and whole grains for a healthy lunch.
*Have your child practice their knife skills by chopping the vegetables and fruits.
*Leftovers from dinner are a great way to break up the lunch menu so keep a thermos handy to pre-warm up last night’s dinner and pop it in the lunch box.
*Skewers and toothpicks are excellent for making fruit kabobs. You can also use turkey, cheese, cucumbers, and tomatoes for fun and healthy skewers.
Studies have shown that many kids like to fill up their summertime with sedentary activities, such as video games or television. Limiting screen time to less than 2 hours per day is recommended as well as 60 minutes of physical activity per day. This includes adults too!
It can be difficult to motivate the kids to get off the couch and out the door so we have a few fun ideas to get everyone moving.
