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RECIPES

CHILD AND ADULT CARE FOOD PROGRAM PROVIDER INSPIRED COOK BOOK

2

TABLE OF

CONTENTS

CHAPTERS

Introduction 3

Appetizers 4

Breakfast 6

Dinners 7

Dips 11

Drinks 13

Parfaits 14

Salads 15

Soup 16

Index

3

INTRODUCTION

This cook book was inspired by healthy recipe ideas from our providers. We hope this can help and inspire others to use healthy options when cooking.

4

APPETIZERS

OVEN FRIED SWEET POTATO FRIES

Ingredients Directions

4 whole uncooked sweet potatoes Preheat oven to 410˚.

Wash and peel potatoes, slice into strips like French fries.

Spray baking sheet with cooking spray and place washed potatoes on the sheet and spray potatoes with cooking spray.

Cook for 20 – 30 minutes, check frequently to turn.

When done, lightly sprinkle with salt or sugar.

Cooking spray

PINEAPPLE HOTDOG KABOBS


1 pack turkey hot dogs Slice hotdogs lengthwise, dice peppers in small squares.

Alternate hotdogs, pineapples, and peppers on kabob sticks.

Pour small amount of pineapple juice over kabob.

Place on the grill until golden brown.

1 can Dole pineapples

1 green pepper

1 yellow pepper

Kabob sticks

APPLE SAUCE


8 Granny Smith apples Peel and dice the apples.

Put some apple cubes into a small strainer and use the back of a spoon to press the apple through the strainer.

Sprinkle with cinnamon.

Cinnamon to taste

5

APPETIZERS

BAKED SAMOSA


½ cup peas, carrots, or green beans

Preheat oven to 350˚.

Heat olive oil in skillet over medium high heat. Cook diced onion.

Add vegetables, and salt. Cook for 5 minutes, then let cool.

Once cooled, roll the vegetables in the egg roll wraps and place on a cookie sheet.

Bake for 20 – 25 minutes or until brown.

Serve warm.

¾ tsp. sea salt

1 ¼ tbsp. extra virgin olive oil

1 onion diced

10 egg roll wraps

PARMESAN VEGGIE BITES


Parmesan Bread Crumb Coating Preheat oven to 350˚.

Parmesan Bread Crumb Coating

In a medium mixing bowl, whisk together bread crumbs, Parmesan cheese, tarragon, paprika, and pepper.

Vegetables

Dip a few vegetables at a time in melted butter, then transfer vegetables to bread crumb mixture and move around to thoroughly coat.

Place coated vegetables into a 2-qt. casserole dish. Repeat process until all vegetables have been buttered and coated.

Bake for 15 to 18 minutes or until crispy.

½ cup plain bread crumbs

½ cup grated parmesan cheese

1 tsp. crushed tarragon leaves

1 tsp. paprika

Dash of pepper

Vegetables

1 cup bite-size broccoli florets

1 cup bite-size cauliflower florets

1 med. zucchini, sliced

12 sm. whole mushrooms

½ cup melted light unsalted butter

6

BREAKFAST

ENGLISH MUFFIN EGG PIZZAS


4 English muffins Toast 8 English-muffin halves and place on a cookie sheet.

Drizzle each with olive oil, then layer on tomato slices, hard-boiled egg slices (1/2 an egg each), and a little grated mozzarella. Sprinkle with oregano and sea salt.

Broil 5 minutes or until the cheese melts.

Olive oil

Tomato slices

2 hard-boiled eggs, sliced

Grated mozzarella

Oregano

Sea salt

GARDEN FRESH TOAST


8 slices of bread Arrange vegetable pieces on bread, sprinkle chili flakes and mozzarella cheese on top.

Bake in the oven until cheese melts.

Serve warm.

½ yellow pepper, chopped finely

½ red pepper, chopped finely

1 tomato, chopped finely

1 onion, chopped finely

Chili flakes

Shredded low-fat mozzarella

BANANA PANCAKES


1 cup all-purpose flour Combine flour, baking soda, and salt. In a separate bowl, mix together egg, milk, vegetable oil, and bananas.

Stir flour into banana mixture; batter will be slightly lumpy.

Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop batter onto the griddle. Cook until pancakes are golden brown on both sides.

Serve hot.

1 egg beaten

¼ tsp. salt

1 cup milk

2 tsp. baking powder

2 tbsp. vegetable oil

2 bananas mashed

7

HOMEMADE CHICKEN NUGGETS


10 slices of wheat bread Preheat oven to 350˚.

Toast wheat bread until it becomes hard. Let it cool.

Break up the bread into fine crumbs in a food processor or by crumbling in a plastic food storage bag.

Combine seasonings with bread crumbs in a plastic bag.

Beat the eggs.

Cut the chicken into cubes. Let the chicken soak in the eggs for 10 minutes.

Shake the chicken in the crumb mixture.

Place chicken on a greased baking sheet.

Bake for 20 minutes.

3 chicken breasts

1 tsp. granulated garlic

Pinch of salt

½ tsp pepper

2 eggs

HAWAIIAN PIZZA


1 can Pillsbury biscuits Preheat oven to 400˚.

Open biscuits in half; add sauce; cheese; and pineapples.

Bake until cheese melts and biscuits are brown.

Let stand for 2 minutes before serving.

1 cup spaghetti sauce

1 cup mozzarella cheese

1 can pineapples

HOMEMADE CHICKEN NUGGETS (GRILLED)


3 chicken breasts Mix seasonings together with Italian dressing.

Cut the chicken into cubes and marinate in the seasonings overnight.

Next day, preheat oven to 350˚.

Place chicken on a greased baking sheet.

Bake for 20 minutes.

1 tsp. granulates garlic

Pinch of salt

½ tsp. pepper

1 bottle Italian salad dressing

DINNERS

8

POTATO VEGGIE


6 white potatoes Heat vegetable oil in skillet on medium high heat.

Add onion; carrot; and cabbage to the skillet. Let cook for 10 minutes.

Peel and slice potato, add to the skillet.

Let cook for 5 minutes on medium low heat.

Serve hot or warm.

2 medium carrots, diced

½ medium cabbage, diced

½ onion, diced

1 cup vegetable oil

2 medium tomatoes

KID CHILI


1 lb. ground turkey Cook rice according to directions.

Brown ground turkey and drain.

Drain pork and beans, mix with ground turkey; tomato sauce; and chili powder.

Serve over brown rice.

1 large can of pork and beans

1 tsp chili powder

16 oz. bag of brown rice

1 can tomato sauce

BEANY SPAGHETTI SAUCE


1 15 oz. can garbanzo beans Blend 1 can of garbanzo beans in the blender.

Add blended beans to your favorite spaghetti sauce. Heat and season to taste.

Serve over cooked pasta.

DINNERS

9

SOUTH OF THE BORDER CHILI PIE


1 package shredded cheddar cheese

Brown ground turkey; add taco seasoning according to recipe on the pack.

Add stewed tomatoes and corn, warm together.

When mixture is thoroughly heated pour into a 13x9 casserole dish.

Cover with chips broken into small pieces then sprinkle shredded cheese on top.

Bake for 20 – 30 minutes until cheese is melted and dish is bubbly.

Serve with sour cream.

1 lb. ground turkey

1 can stewed tomatoes

1 can corn

1 package taco seasoning

1 bag nacho chips

Sour cream (optional)

BEAN AND CHEESE QUESADILLA


8 tortillas (8 inch) Heat oil in a large saucepan over medium heat. Stir in beans and corn, and salsa; mix well. Cook until heated through, about 3 minutes.

Melt 2 teaspoons of the butter in a large skillet over medium heat. Place a tortilla in the skillet, sprinkle evenly with cheese, then top with some of the bean mixture.

Place another tortilla on top, cook until golden, then flip and cook on the other side. Melt more butter as needed, and repeat with remaining tortillas and filling.

1 can 15.5 oz. black beans

1 can 10 oz. sweet corn

1 ½ cup Mexican blend cheese

¼ salsa

1 tsp. butter

SPINACH MEATBALLS


Cooking spray Preheat broiler. Cover a rimmed baking sheet with foil and coat with nonstick spray.

Using your hands or a fork, gently mix egg, onion, garlic, turkey, spinach, Parmesan, breadcrumbs, parsley, and salt in a large bowl just until combined.

Scoop out turkey mixture by the ¼-cupful and form into balls (you should have about 20). Place on prepared baking sheet, spacing 2” apart; brush with oil.

Broil meatballs, turning often, until browned all over and cooked through, 15–18 minutes. Add to marinara sauce

1 egg, beaten

¼ small onion, finely chopped

1 clove garlic, finely chopped

1 ½ lb. ground turkey

1 10 oz. pack frozen spinach

½ cup finely grated parmesan

½ cup bread crumbs

2 tbsp. chopped flat leaf parsley

1 tsp. sea salt

2 tbsp. extra virgin olive oil

DINNERS

10

QUICK CHICKEN PARMESAN


4 skinless, boneless chicken breasts

Place chicken breasts on a sheet of plastic wrap. Cover with another sheet to plastic wrap.

Use a small saucepan to lightly pound breast to about 1/3 inch thickness. Pat chicken dry.

In a bowl, combine breadcrumbs, parmesan, and oregano. In another bowl, lightly beat eggs and salt. Brush both sides of chicken with egg, then lightly coat with crumb mixture.

Warm oil in a large skillet over medium-high heat. When oil shimmers, add chicken and cook about 3 minutes per side until golden brown. Sprinkle mozzarella over chicken in last minute of cooking.

Warm marinara sauce in microwave for 1-2 minutes.

Serve immediately.

½ cup bread crumbs

1 cup finely shredded parmesan

1 tbsp. oregano

1 egg

1/8 tsp. salt

2 tbsp. olive oil

¾ cup low-fat mozzarella

½ cup marinara sauce

PERSONAL CHICKEN PIZZAS


4 6-8 inch pitas Preheat oven to 400˚.

Place the pitas on a baking sheet. Spread 3 tbsp. of tomato sauce over each pita.

Sprinkle each pita with 3 tbsp. of shredded mozzarella, ¼ cup chicken, 1 tsp grated fresh parmesan.

Top with veggies.

Bake 10-12 minutes or until the pizza is heated through.

¾ cup tomato sauce

1 cup shredded low-fat mozzarella

1 cup shredded cooked chicken breast

4 tsp. grated parmesan

Assorted veggies for toppings

DINNERS

11

LIGHT AND EASY RANCH DIP


16 oz. plain yogurt Mix ranch dressing, onion powder, and garlic powder.

Pour mixture into the yogurt, stir until smooth.

1 package of ranch dressing

Onion powder to taste

Garlic powder to taste

PEANUT BUTTER DIP


1 cup low sodium peanut butter Mix peanut butter with honey, syrup or agave nectar.

Serve with your choice of fruit or vegetables. 2 – 3 tsp honey, light syrup or agave nectar

Crackers, carrots, apples, or bananas for dipping

ROASTED GARLIC AND ONION HUMMUS


2 16 oz. cans of garbanzo beans Preheat oven to 375˚.

Cut onion into small pieces and place on a flat pan with 6 cloves of clean garlic.

Cover with a dome shaped lid and roast in 375˚ oven for 20 minutes.

Let cool.

Combine onion and garlic in a food processor with drained garbanzo beans, sea salt, and lime juice.

Blend until smooth.

1 medium yellow onion

6 cloves of garlic

Sea salt to taste

3 tbsp. extra virgin olive oil

1 tbsp. lime juice

DIPS

12

SWEET POTATO DIP


1 sweet potato Bake sweet potato until soft. Peel then smash.

Add apple, cinnamon and apple juice. Stir.

Serve with pretzel chips.

¼ cup chopped apple

1 tsp. cinnamon

1 ½ tsp. apple juice

1 bag pretzel chips

WUAC-A-MOLE


1 avocado Smash avocado.

Mix all ingredients.

Serve with pita chips on the side.

½ tsp. garlic

½ tsp. cilantro

½ tsp. lime juice

1tbsp. chopped carrot

½ tsp. onion powder

½ tsp. salt

1 bag whole wheat pita chips

CHEESE VEGGIE DIP


1 lb. shredded cheddar cheese Put shredded cheddar cheese in a microwave safe bowl. Melt in microwave stirring occasionally.

Once cheese begins to melt add tomatoes and peppers.

After cheese has melted completely, serve with pita chips.

Best served hot.

1 tomato diced

1 green pepper diced

Pita chips

DIPS

13

STRAWBERRY BANANA SMOOTHIE


8 oz. vanilla yogurt Mix all ingredients together in a blender until smooth.

Serves 3.

1 cup 1% milk

1 banana

6 strawberries

Ice

REFRESHING WATERMELON JUICE


1 whole watermelon Cut watermelon into cubes, save the juice.

Place cubed watermelon into cups and add one sprig of mint to each cup.

Fill cups with watermelon juice and top with ice.

Fresh mint sprigs

Ice

SUPER JUICE


8 carrots Put all ingredients in a juicer and serve.

4 apples

1 cucumber

DRINKS

14

RED, WHITE, AND BLUE YOGURT PARFAIT


5 large strawberries, diced In a tall clear plastic cup begin to layer diced strawberries, vanilla yogurt, and blueberries.

Continue to layer until cup is full.

Garnish with granola or crushed cheerios.

½ cup blueberries

8 oz. low fat vanilla yogurt

Granola or cheerios (optional)

CRUNCHY PARFAIT


1 pack of graham crackers Break up graham crackers in the bottom of a glass container.

Add vanilla yogurt.

Top with diced strawberries.

16 oz. vanilla yogurt

1 cup diced strawberries (or fruit of your choice)

PARFAITS

15

AMBROSIA SALAD


1 can fruit cocktail Mix fruit cocktail, strawberries, bananas, raisins, apples, and yogurt together in a bowl.

Cover bowl with plastic and refrigerate until flavors blend. 2 hours or overnight.

¼ cup strawberries

¼ cup bananas sliced

¼ cup raisins

¼ cup apples diced

1 cup vanilla yogurt

Shredded coconut (optional)

¼ cup walnuts (optional)

BLACK BEAN MANGO SALAD


1 cup black beans Rinse and drain black beans.

Whisk together salsa, cilantro, Worchester sauce, and cumin.

Add black beans, mango, and radish or carrots.

Toss gently until coated.

Serve right away or let stand at room temperature for up to 30 minutes.

2 tbsp. salsa

¼ cup radish or carrots or both

¼ cup fresh mango chopped

2 tbsp. fresh cilantro

½ tsp. Worchester sauce

1 tsp. cumin

SALADS

16

KALE SOUP


2 lb. fresh kale Dice onion, carrots, and peppers. Sautee for 5 minutes over medium high heat.

Add sausage and garlic. Cook for 5 minutes.

Add salt, pepper, chicken stock, kale, and bay leaves. Cook for 20 minutes or until kale has wilted.

1 package of sausage

1 large onion

4 large carrots

2 large peppers red and/or green

Fresh garlic to taste

2 cans of chicken stock

2 bay leaves

Salt and pepper to taste

CAULIFLOWER CHEESE SOUP


2 tbsp. light butter Heat the butter in a large saucepan. Add the onion and cook until soft

Add the cauliflower, potato, stock, milk and seasoning. Bring to a boil, then reduce heat and leave to simmer for 30 minutes until the cauliflower is soft and the potato almost collapsing.

Crush with a potato masher or in a food processor until you get a creamy, thick soup. Use milk to thin if the consistency is too thick.

Serve warm

1 large onion, finely chopped

1 large cauliflower, cut into florets

1 potato, peeled and cut into chunks

3 cups vegetable stock

1 ¾ cup 1% milk

4 oz. cheddar, diced

Salt and pepper to taste

1 tbsp. parsley flakes

¼ tsp. ground nutmeg SOUP

17

Thank you for all of your contributions!

Oven Fried Sweet Potatoes ~ Miranda Bennett Pineapple Hotdog Kabobs ~ Laverne Jones

Baked Samosas ~ Yvonne Mukiti Banana Pancakes ~ Myrna Simpson Hawaiian Pizza ~ Stephanie Smith

Kid Chili ~ Danielle Gray Beany Spaghetti Sauce ~ Kimberly Banya

Peanut Butter Dip ~ Robyn Honesty Wuac-A-Molé ~ Kathleen Cureton

Cheese Veggie Dip ~ Stephanie Milton Refreshing Watermelon Juice ~ Chasidy Delts-Helwig

Super Juice ~ Peytrenia Bland Red, White, and Blue Yogurt Parfait ~ Inez Williams

Crunchy Parfait ~ Karen Inman Ambrosia Salad ~ Renee Johnson

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