Food

Serves 8

Makes 24 thin slices

Serves 1

Serves 2 as a snack

Serves 1 Add some spice to your post-workout smoothie with freshly brewed chai. Instead of brewing one cup of tea at a time, make a whole jug with half a dozen tea bags and store in the fridge for use throughout the week. 2 chai tea bags 1 cup (250 ml) water 1/2 frozen banana 1/2 scoop vanilla protein powder 2 tsp (10 ml) maca powder (optional) 1/3 cup (80 ml) plain Greek yoghurt 1/3 cup (80 ml) milk or milk alternative 6 ice cubes Sprinkle of cinnamon, as garnish Boil water in kettle and pour over mug containing tea bags. Steep for at least half an hour to really concentrate tea. Place tea (containing bags) in fridge to cool. Meanwhile add banana, protein powder, maca powder,yoghurt and milk to blender. Add cooled tea and blend until smooth. Add ice and blend until ice is crushed. Top with sprinkle of cinnamon. Each smoothie contains: 750 kilojoules; 21 g protein; 1 g total fat (1 g sat. fat, 0 g trans fat); 22 g total carbohydrates (16 g sugars, 2 g fibre); 98 mg sodium source: "Healthy Smoothies", alive Australia #17, Spring 2013

Serves 1

This salsa recipe is good on its own, with grilled fish, and definitely great with chicken. Use it as a guideline only and experiment until you create your own masterpiece!

Crêpes were a staple growing up; my mom used them to create tasty leftover dishes and quick desserts for us. Feel free to vary the fruits and filling or have them on their own as a satisfying treat.

Experiment with different apples and pears and you will create a new salad every time! Leave the skin on the fruits to give maximum nutritional value and colour to your dishes. This salad is intended as a main course for lunch or a light dinner, but if used as a side dish, it will serve six to eight people.

This is a strudel loaded with flavours, but not calories. It freezes well and can be baked from frozen; just add 10 minutes to baking time.

This easy canning recipe is sure to bring a burst of ripe summer flavour to your meals. Feel free to experiment with different types of herbs or add none at all for a pure, sun-kissed tomato taste.

These colourful pickles make a great addition to a sandwich or next to a cheese board.

This chunky salsa is almost like a salad in a jar. It makes a delicious accompaniment served alongside roasted chicken or fish.

The colours of this recipe, once canned, are reminiscent of all the brilliance of a summer sunset. Lightly perfumed with cumin, turmeric, and garam masala, these pickles go particularly well as an accompaniment to a curry.

These sweet and lightly spiced pears make a delicious after-dinner treat with a dollop of Greek yogurt.

This recipe makes crêpelike pancakes. To make fluffy pancakes instead, add 1 tsp (5 mL) baking powder to the dry ingredients and form four smaller pancakes per batch. You may also wish to replace the 1% milk with plain, unsweetened yogurt or almond milk. 1/3 cup (80 mL) quinoa flour 2/3 cup (160 mL) whole wheat flour 1 overripe banana, mashed 2 eggs 1 cup (250 mL) 1% milk 3/4 cup (180 mL) fresh or frozen strawberries, raspberries, or blueberries, chopped or crushed 1 tsp (5 mL) grapeseed oil Maple syrup, to serve In large bowl, combine flours. In medium bowl, mash banana well and whisk in eggs and milk. Pour wet ingredients into dry ingredients and whisk until just combined. Gently stir in berries. Grease 8 in (20 cm) skillet with oil and heat over medium heat. Add 1/4 cup (60 mL) batter to pan and swirl to coat. Cook for 2 to 3 minutes, or until crêpe releases from bottom of pan. It should not be golden like a pancake. Flip and cook for 2 to 3 more minutes. Repeat with remaining batter. Serve with maple syrup. Serves 6. Each serving contains: 166 calories; 7 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 29 g total carbohydrates (13 g sugars, 3 g fibre); 45 mg sodium source: "Cooking with Kids", alive #371, September 2013

Squish Squash Burgers

Mile-High Mission-Style Chicken Burrito

Frozen bananas become creamy ice pops in this healthy treat.

These individual Chocolate Mousses in Mason jars are decorated with Pistachio Cream “moustaches.” If they don’t end up looking like moustaches, don’t worry! These healthy treats will still be delicious. Just think of it as abstract art. You can also layer the mousse and cream in Mason jars before decorating with moustaches.

A great way to get veggies into kids is to purée them into a soup. Here we have used squash and sweet potato but you can try anything—red peppers, peas, or cauliflower.

Kids love to dip! Cut up colourful sticks of sweet vegetables such as peppers, cucumbers, and sugar snap peas.

Wrap it up. Wraps are a great way to deliver vegetables and protein to picky kids. 2 Tbsp (30 mL) extra-virgin olive oil 1 1/2 cups (350 mL) chopped onions 1/2 cup (125 mL) chopped green bell peppers 1/2 cup (125 mL) chopped carrots 1/2 cup (125 mL) diced celery 1 3/4 tsp (9 mL) minced garlic 2 1/4 cups (560 mL) unsalted crushed tomatoes 2 1/2 cups (625 mL) canned pinto beans, rinsed and drained 2 1/4 tsp (11 mL) chili powder 1/2 tsp (2 mL) sea salt 1 1/2 cups (350 mL) frozen spinach 10 whole wheat or gluten-free rice wraps In medium saucepan over medium-low heat, add olive oil and sweat vegetables (except tomatoes, beans, and spinach) until soft and translucent. Add tomatoes, beans, and spices and bring to a simmer. Lower heat and continue simmering for 20 minutes. Add frozen spinach, stirring occasionally until simmering again. To serve, add 1/2 cup (125 mL) of filling to each wrap. Makes 10 burritos. Each serving contains: 268 calories; 10 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 43 g total carbohydrates (3 g sugars, 8 g fibre); 503 mg sodium source: "Lunch Ideas Kids Will Love!", alive #371, September 2013

Give these healthy treats an even bigger nutrient boost by adding seeds, dried fruit, or shredded coconut. These wheels freeze brilliantly. Double the recipe and store them for post-soccer game snacks.