Here are three recipes suitable to use in cooking classes for youth or for anyone who wants to prepare some easy items that are healthy and delicious.
Chocolate Chip Banana Muffins
This is one of the recipes Heather Thomas often introduces to her cooking classes with at-risk youth. Except for the metric equivalents, this is how she presents the recipe.
250 ml (1 cup) whole-wheat or all-purpose flour
12 ml (2 1/2 tsp) baking powder
1 ml (1/4 tsp) baking soda
175 ml (3/4 cup) rolled oats
125 ml (1/2 cup) sugar
50 ml (1/4 cup) lightly packed brown sugar
175 ml (3/4 cup) chocolate chips
2 ripe bananas
125 ml (1/2 cup) milk
45 ml (3 tbsp) margarine or butter (melted) or oil
Fork or potato masher
In a large bowl, place flour, baking powder and baking soda. Stir in oats, sugar, brown sugar and chocolate chips. Set aside.
In a medium bowl, mash bananas. Add egg, milk and melted margarine/butter or oil. Mix well.
Stir banana mixture into dry ingredients. Stir just until blended. Do not over-mix.
Turn on oven to 190 C (375 F). Lightly grease 12 large muffin cups in a muffin tin. Put muffin batter into muffin cups, about 3/4 full.
Bake in oven until tops are firm when lightly touched with your finger, 18 to 20 minutes.
Remove muffins from muffin tin and cool.
Makes 12 muffins.
Source: Heather Thomas, public health dietitian, Middlesex-London Health Unit; modified from “Basic Shelf Cookbook” (Canadian Public Health Association, 2011).
Funky Monkey Blender Shake
This shake is quick, easy and nutritious for breakfast or lunch.
60 ml (4 tbsp) peanut butter
250 ml (1 cup) ice cubes
750 ml (3 cups) plain or vanilla yogurt
500 ml (2 cups) milk
30 ml (2 tbsp) cocoa powder
Place all ingredients in a blender jar and blend until smooth. You may need to add more milk, depending on the blender.
Makes 4 servings.
Note: Leftover servings can be frozen for later use.
Source: Lisa Cianfrini, dietetic intern, Middlesex-London Health Unit.
Homemade Barbecue Chicken Pizza
There’s no point buying pizza when it’s this easy to make using fresh ingredients.
1 ready-made pizza dough (about 650 g/1 1/3 lb)
125 ml (1/2 cup) tomato sauce
125 ml (1/2 cup) barbecue sauce
375 ml (1 1/2 cups) shredded Italian blend cheeses
1 green pepper, thinly sliced
1/2 onion, thinly sliced
125 ml (1/2 cup) thinly sliced mushrooms
2 cooked chicken breasts, chopped
Hot sauce (optional)
Heat oven to 230 C (450 F).
Lightly grease a 38-by-25-cm (15-by-10-inch) baking sheet. Press or roll out dough to fit pan.
In a bowl, mix tomato sauce with barbecue sauce. Spread sauce evenly over dough.
Evenly sprinkle pizza crust with 175 ml (3/4 cup) of the cheese. Top with pepper, onion, mushrooms, chicken and remaining cheese.
Bake on middle rack of oven for 20 to 22 minutes or until crust is lightly browned and cheese is melted. If desired, top with hot sauce.
Makes 4 to 6 servings
Source: Heather Thomas, public health dietitian, Middlesex-London Health Unit; modified from Foodland Ontario.