Category: Uncategorised

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

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

Posted on by envision

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

Posted on by envision

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

Posted on by envision

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

Posted on by envision

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

Posted on by envision

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.