Baked BBQ Chicken Drumsticks with Corn, Green Bean and Cherry Tomato Salsa

Serves: 4
Prep Time: 10 minutes
Cook Time: 25 minutes

For BBQ Chicken Drumsticks:

  • 1 tbsp canola oil
  • 8 small chicken drumsticks
  • ½ cup prepared honey BBQ sauce, divided

For Salsa:

  • ½ cup corn niblets
  • ½ cup halved cherry tomatoes
  • ½ cup chopped green beans
  • 2 tsp canola oil
  • 1 tbsp maple syrup
  • 1 tbsp rice wine vinegar
  • ¼ tsp kosher salt

For Serving:

  • 1 apple, cored and quartered

How to Prepare:

Preheat oven to 400°F. Toss chicken drumsticks with oil and ¼ cup BBQ sauce.Arrange in a single layer on a foil-lined baking sheet and bake for 25 minutes, or until cooked through. Turn and baste drumsticks halfway through cooking with remaining BBQ sauce.

Meanwhile, make salsa. In a mixing bowl, whisk together oil, maple syrup, vinegar and salt. Add corn, cherry tomatoes and green beans; toss combine. To serve, divide drumsticks between four plates.

Serve alongside corn salsa and a piece of apple.

Tex-Mex Veggie Bowl with Brown Rice

Serves: 4
Prep Time: 10 minutes
Cook Time: 10 minutes

For Tex-Mex Veggie Bowl:

  • 2 tbsp vegetable oil
  • ½ cup chopped onion
  • ½ cup chopped red bell pepper
  • ½ cup chopped green bell pepper
  • ½ cup broccoli florets
  • ¼ cup tomato paste
  • 2 tsp chili powder
  • 1 tsp cumin
  • 2 tbsp lime juice
  • 1 cup low-sodium vegetable broth
  • ½ tsp kosher salt
  • ¼ cup plain yogurt, for garnish
  • 2 tbsp sliced green onions, for garnish

For Serving:

  • 2 cups cooked brown rice
  • 1 orange, quartered

How to Prepare

Preheat oil in a large skillet over medium heat. Add onion, peppers and broccoli; cook until softened, about 8 minutes. Stir in tomato paste, chili powder, cumin, lime juice and salt. Add stock and stir to combine. Bring to a boil; reduce heat to low and simmer until veggies are tender.

To serve, divide rice between bowls and top with Tex-Mex veggies. Garnish with yogurt and green onions. Serve alongside orange segments.

Mixed Veggie Pasta Salad with Snap Peas

Serves: 4
Prep Time: 15 minutes
Total Time: 15 minutes

For Pasta Salad:

  • 2 cups cooked elbow macaroni
  • ½ cup small broccoli florets
  • ½ cup chopped mixed bell peppers
  • ¼ cup peas
  • ½ cup halved cherry tomatoes
  • ½ cup plain yogurt
  • 2 tbsp canola oil
  • 2 tbsp honey
  • 2 tbsp lemon juice
  • ½ tsp kosher salt

For Serving:

  • 1 cup snap peas, steamed
  • 200g cheddar or Havarti cheese, cut into cubes
  • 4 small bunches of grapes

How to prepare:

In a mixing bowl, whisk together yogurt, oil, honey, lemon juice and salt. Add broccoli, peppers, peas and tomatoes and toss to combine. Fold in cooked macaroni.

To serve, divide pasta salad between four plates and serve alongside snap peas, cheese and grapes.

Turkey Meatball Pita Pockets with Greek Potato Salad

Serves: 4
Prep Time: 10 minutes
Cook Time: 20 minutes

For Pita Pockets:

  • 2 whole-wheat pocket-style pitas, halved
  • ¼ lb ground turkey
  • 2 tsp dried oregano
  • 1 egg
  • 3 tbsp plain breadcrumbs
  • ½ tsp kosher salt
  • 8 Romaine lettuce leaves
  • 8 tomato slices
  • 8 cucumber slices

For Potato Salad:

  • 1½ cups halved baby potatoes
  • 2 tbsp minced red onion
  • ¼ cup chopped mixed peppers
  • ¼ cup Greek yogurt
  • 2 tbsp lemon juice
  • 2 tbsp canola oil
  • ½ tsp kosher salt

For Serving:

  • 2 oranges, quartered

How to Prepare:

Preheat oven to 350°F. In a mixing bowl, combine turkey, oregano, egg, breadcrumbs and salt. Shape into 8 meatballs, and arrange in a single layer on a foil-lined baking sheet. Bake for 20 minutes or until cooked through.

Meanwhile, boil potatoes in a large pot of boiling water until fork tender. Drain and run under cold water until cooled. In a mixing bowl, whisk together yogurt, lemon juice, canola oil and salt. Stir in potatoes, onion and peppers; toss to combine.

To serve, fill each pita half with lettuce, tomato, cucumber and 2 turkey meatballs. Serve alongside potato salad and 2 orange quarters.

Chicken Burrito with Broccoli and Carrot Coleslaw

Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes

For Burrito:

  • 2 tbsp canola oil
  • 4 – 6-inch whole-wheat flour tortilla
  • ½ lb ground chicken
  • ½ cup finely chopped onion
  • 1 cup black beans, drained and rinsed
  • ½ cup corn niblets
  • 2 cups low-sodium salsa
  • 1 cup shredded part-skim Mozzarella cheese
  • ¼ tsp kosher salt

For Coleslaw:

  • ½ cup shredded broccoli slaw
  • ½ cup shredded carrot
  • ¼ cup plain yogurt
  • 2 tbsp honey
  • 1 tbsp lemon juice

For Serving:

  • 2 cups cubed melon

How to prepare

To prepare burritos, heat oil in a large non-stick skillet over medium-high heat. Add chicken and cook until browned, about 8 minutes. Stir in onion, beans and corn; cook for 5 minutes or until onion is softened. Stir in salsa and cheese; cook until cheese is melted. Divide filling between whole-wheat tortillas and roll up into burritos.

Meanwhile, prepare coleslaw. In a mixing bowl, whisk together yogurt, honey and lemon juice. Add broccoli slaw and carrot; toss to combine.

To serve, halve burritos crosswise. Serve alongside coleslaw and cubed melon.

Mini Open-Faced Pizzas and Ants on a Log

Serves: 4
Prep Time: 10 minutes
Cook Time: 15 minutes

For Mini Open-Faced Pizza:

  • 2 whole-wheat English muffins, halved
  • ¼ cup prepared tomato sauce
  • 1 cup shredded part-skim Mozzarella cheese
  • ¼ cup chopped mixed bell peppers

For Ants on a Log:

  • 4 3-inch pieces of celery
  • 4 tbsp peanut butter
  • 12 grapes, halved

For Serving:

  • 12 cucumber slices

How to prepare

Preheat oven to 350°F. Arrange English muffin halves in a single layer on a baking sheet. Top each with sauce, cheese and mixed peppers. Bake until cheese is melted, about 15 minutes.

Meanwhile, spread 1 tbsp peanut butter on each celery piece. Top with grape halves, cut side down.

To serve, arrange one mini open-faced pizza on each plate. Serve alongside ants on a log and cucumber slices.

Cheesy Potato Wedges

Servings: 4
Prep time: 10 minutes
Cook time: 10 minutes


  • 1 sweet potato (about 1lb)
  • ¼ cup shredded low-fat swiss cheese
  • 1 tbsp grated low fat cheddar cheese

Quick Salsa

  • 1 cup cherry tomatoes, quartered
  • 1 cup zucchini diced
  • ½ cup frozen corn, thawed
  • 1 green onion, finely chopped
  • 1 tbsp lime juice or white wine vinegar
  • 1 tbsp extra virgin olive oil

How to prepare

Scrub and pat the potato dry; prick all over with a fork. Microwave on paper towel on high until tender, about 5 minutes. (Or you can bake in 400F oven about 1 hour). Let cool enough to handle.

Cut in half crosswise; cut into wedges. Arrange on plate. Sprinkle with cheese. Microwave on high until cheese is melted, about 2 minutes.

To make the quick salsa: Sauté zucchini and corn in a pan until tender. Transfer to a big bowl. Add tomatoes, zucchini, green onion, lime juice and olive oil. Stir to combine.

Spoon salsa over cheesy potato wedges.

Banana Ice Cream

Servings: 6
Freeze time: 24 hours
Prep time: 5 minutes

A great and healthy twist on an old favorite!


  • 3 bananas
  • ¼ cup vanilla yogurt
  • ½ cup strawberries or blueberries
  • How to Prepare

How to Prepare:

Slice bananas into medallions and freeze overnight on a baking sheet.

Puree bananas in a blender or food processor, add yogurt and berries. If your “ice cream” is too thick, add a bit of milk to thin it out!

Banana Freeze

Servings: 4
Prep time: 1 hour
Cook time: 5 minutes

Banana freeze, a cool treat that’s healthy and fun activity for kids of all ages. You can change the flavour of yogurt by adding unsweetened jam. Lollipop sticks are available at craft or kitchenware stores.


  • 2 bananas, peeled
  • 4, long lollipop sticks
  • ½ cup (125ml) Greek style fat free yogurt
  • 1 cup puffed cereal, such as puffed brown rice
  • 3 tbsp raisins or currants
  • ¼ tsp cinnamon

How to prepare

Halve both bananas crosswise to give you 4 banana pieces. Insert sticks and freeze bananas.

Place frozen bananas in a shallow dish; cover with yogurt and roll to evenly coat.

In separate shallow dish, mix puff cereal, raisins, and cinnamon. Roll banana to evenly coat.

Serve and enjoy the smiles.

Peas in a Pod

Servings: 1
Prep time: 5 minutes
Cook time: 0 minutes

Delicious peas in a pod make a fun after school snack!


  • 4 stalks celery, cleaned and cut into 3’’ pieces
  • ½ cup creamy peanut butter
  • 2 Anjou pears, cored and cut into chunks

How to prepare

Spread the peanut butter into the centre of the celery pieces.

Place the pear chunks onto the peanut butter.

Serve on a plate and enjoy with your friends.