Author: Selena Karkash

Banana Peach Splits with Maple Strawberry Sauce

Posted on by Selena Karkash

Serves: 4
Prep Time: 10 minutes
Cook Time: 5 minutes

Ingredients

  • 4 bananas, peeled
  • 4 cups (1 L) frozen vanilla yogurt
  • 2 large peaches, pitted and sliced
  • Fresh mint leaves (optional)

 

Maple Strawberry Sauce

  • 3 cups (750 mL) sliced fresh strawberries, divided
  • 1/3 cup (75 mL) pure maple syrup
  • 1 tbsp (15 mL) cornstarch

 

How to Prepare:

Maple Strawberry Sauce: In a saucepan, combine 2 cups (500 mL) of the strawberries with maple syrup; bring to a simmer. Mash slightly with potato masher.

Whisk cornstarch with 1 tbsp (15 mL) of water. Stir into strawberry mixture; cook, stirring for about 1 minute or until thickened. Let cool slightly and stir in remaining strawberries.

Cut bananas in half lengthwise and place 2 halves in each of 4 shallow dessert bowls. Divide yogurt among bananas and sprinkle with peach slices. Spoon Maple Strawberry sauce over top and garnish with mint, if using.

Older Kids’ Tasks: slice peaches and strawberries and cook the sauce

Younger Kids’ Tasks: cut the bananas, scoop the ice cream and create the splits

 

Broccoli Cauliflower Cheddar Soup

Posted on by Selena Karkash

Serves: 8-1 cup (250 mL) servings
Prep Time: 20 minutes
Cook Time: 25 minutes

Pureed together, vegetables can create a smooth texture that almost mimicks that of using cream in soups. This soup is a great way to pack many veggies into one pot!

Ingredients

  • 1 head cauliflower, cut into small florets
  • 1 tbsp (15 mL) canola oil
  • Pinch each salt and pepper
  • 4 slices side bacon, chopped
  • 1 onion, chopped
  • 4 cloves garlic, minced
  • 1 tbsp (15 mL) chopped fresh thyme leaves
  • 3 cups (750 mL) chopped broccoli
  • 1 potato, peeled and cubed
  • 5 cups (1.25 L) vegetable broth
  • 1 1/2 cups (375 mL) shredded old cheddar or gruyere cheese

How to Prepare:

Measure out 3 cups (750 mL) of the cauliflower and set aside. Toss remaining cauliflower with oil, salt and pepper. Spread onto parchment paper lined baking sheet and roast in 400 F (200 C) oven for about 20 minutes or until golden. Set aside.

In a soup pot, cook bacon over medium heat until slightly crispy. Add onion, garlic and thyme; cook, stirring for 2 minutes or until softened. Stir in broccoli, reserved 3 cups (750 mL) of cauliflower florets and potato. Pour in broth and bring a boil. Reduce heat to simmer; cover and cook for about 20 minutes or until vegetables are very soft.

Using an immersion blender, or alternatively in blender puree soup until smooth. Stir in cheese until melted. Garnish with roasted cauliflower to serve.

Older Kids’ Tasks: chop cauliflower and broccoli into small florets, chop onion and bacon puree the soup

Younger Kids’ Tasks: shred the cheese, toss the cauliflower and place on baking sheet, peel potato and press buttons using appliances

Dinner Pancakes with Bean, Corn and Tomato Salsa

Posted on by Selena Karkash

Serves: 5-8 (16 pancakes)
Prep Time: 20 minutes
Cook Time: 15 minutes

Enjoying pancakes for dinner is a fun way to get everyone involved in getting the meal on the table. Top it off with a colourful and tasty salsa!

Ingredients

  • 1 cup (250 mL) all purpose flour
  • 1/2 cup (125 mL) cornmeal
  • 1 tsp (5 mL) baking powder
  • 1/2 tsp (2 mL) each baking soda and salt
  • 2 cups (500 mL) buttermilk
  • 1 egg
  • 3 tbsp (45 mL) butter, melted
  • 1/2 cup (125 ml) shredded old cheddar cheese
  • 1/2 cup (125 mL) each grated zucchini and corn kernels

Bean, Corn and Tomato Salsa

  • 1 cup (250 mL) canned black beans, drained and rinsed
  • 1 vine ripened tomato, diced
  • 1/3 cup (75 mL) corn kernels
  • 1 green onion, sliced
  • 1 small clove garlic, minced
  • 2 tsp (10 mL) canola or olive oil
  • Pinch each salt and pepper

How to Prepare:

Bean, Corn and Tomato Salsa: In a bowl, stir together beans, tomato, corn, onion and garlic. Add oil, salt and pepper; stir to combine and set aside.

In a large bowl, whisk together all purpose, flour, cornmeal, baking powder, soda and salt; set aside.

In another bowl, whisk together buttermilk, egg and butter. Pour over flour mixture and whisk until combined but still slightly lumpy. Stir in cheese, zucchini and corn.

Spray large nonstick skillet or griddle with some cooking spray and place over medium high heat. Pour batter using 1/4 cup (50 mL) measure and spread out slightly to form pancakes. Cook until bubbles begin to appear on top, about 3 minutes. Flip over and cook until golden brown, about 1 minute. Remove to plate and repeat with remaining batter.

Serve topped with salsa.

Older Kids’ Tasks: chop tomato, onion and mince garlic help pour and flip pancakes

Younger Kids’ Tasks: measure out ingredients and grate carrot and zucchini stir together pancake batter and salsa

 

Fun Noodle and Pork Veggie Bowl

Posted on by Selena Karkash

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

The combination of Asian flavours in this one bowl meal will quickly become a favourite that can be enjoyed relaxing at home with the family.

Ingredients

  • 1 tbsp (15 mL) canola oil
  • 1 small pork tenderloin (about 12 oz/340 g), thinly sliced into strips
  • 1/4 tsp (1 mL) each salt and pepper
  • 1 pkg (227 g) sliced mushrooms
  • 4 green onions, sliced
  • 2 large cloves garlic, minced
  • 2 tsp (10 mL) minced fresh ginger
  • 1/4 tsp (1 mL) hot pepper flakes (optional)
  • 1 carrot, grated
  • 1 red bell pepper, thinly sliced
  • 3 tbsp (45 ml) sodium reduced soy sauce
  • 3 tbsp (45 ml) rice vinegar
  • 4 oz (125 g) spaghetti pasta, cooked (1/4 of a pkg)
  • 2 cups (500 mL) hot vegetable or chicken broth
  • 1/4 cup (60 mL) chopped fresh cilantro (optional)

How to Prepare:

In a large nonstick skillet, heat oil over medium high heat and saute pork with salt and pepper for 3 minutes or until browned; remove to a plate.

Return skillet to heat and add mushrooms, onions, garlic, ginger and hot pepper flakes, if using. Cook, stirring for about 5 minutes or until softened. Return pork to skillet. Stir in carrot, red pepper, soy sauce and vinegar.

Divide spaghetti among 4 bowls and top with pork mixture. Pour hot broth over top and sprinkle with cilantro, if using.

Tip: Cook spaghetti in a large pot of boiling salted water, drain well and drizzle with a touch of canola oil. Place in resealable bag and refrigerate until ready to use or for up to 2 days.

Older Kids’ Tasks: slice onions, red pepper and mince garlic and ginger cooking at the stove

Younger Kids’ Tasks: measure out ingredients and grate carrot dividing spaghetti among the bowls

Watermelon Popsicles – Simple Frozen Fun

Posted on by Selena Karkash

Prep Time: 5 minutes
Cook Time: 3 Hours or as long as it takes to freeze

A great way to get your children to get the health benefits from watermelon is to make eating it fun. Nothing says summer fun quite like a Popsicle and this icy delight is sure to cool your child down while lifting up their vitamin intake.

Ingredients

  • 1 Watermelon
  • Chunks of fresh fruit – try grapes, strawberries, or kiwi fruit

How to Prepare:

Puree watermelon and pour into Popsicle molds. Drop in chunks of fresh fruit, insert caps and place in freezer. Serve when frozen.

Thanks to Half Your Plate Industry Partner The National Watermelon Promotion Board