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3 easy recipes: Muffins, smoothie, pizza

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.

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.

Ingredients

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

1 egg

125 ml (1/2 cup) milk

45 ml (3 tbsp) margarine or butter (melted) or oil

Utensils

Large bowl

Medium bowl

Mixing spoon

Fork or potato masher

Measuring cup

Measuring spoons

Muffin tin

Directions

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).

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Funky Monkey Blender Shake

This shake is quick, easy and nutritious for breakfast or lunch.

Ingredients

4 bananas

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

Utensils

Blender

Measuring cup

Measuring spoon

Serving glasses

Directions

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.

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)

Utensils

Baking sheet

Measuring cups

Bowl

Cutting board

Knife

Spoon

Directions

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.

 
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