Fruit and Yogurt Dip

This recipe is incredibly simple and definitely a crowd pleaser. This yogurt dip can be a great after-school snack or a fun appetizer to share. Using Greek yogurt provides a great source of protein without all of the added ingredients that would be in a store bought dip, and this is a fun way to encourage students to eat more fruit.

You will need:
- 1 cup of Greek yogurt of choice (We are using vanilla nonfat Greek yogurt.)
- 3 T honey or maple syrup
- 1 teaspoon of cinnamon
- an assortment of fruits, such as grapes, melon, apple, berries, etc.

 In a bowl, combine yogurt, honey, and cinnamon until well combined. Cut up a variety of fruits and plate. Serve immediately or cover and refrigerate for later use.

Cauliflower Buffalo Wings

This recipe is a crowd favorite and can fool even adults into thinking these are actually chicken wings. As it bakes, the cauliflower develops a crispy and chewy texture that is beyond delicious.

You will need:

- 1 head of cauliflower                                    - 1/2 cup milk of choice

- 1/2 cup water                                                - 3/4 cup flour

- 2 tsp garlic powder                                       - 2 tsp onion powder

- 1 tsp cumin                                                   - 1 tsp of paprika

- 1/4 tsp sea salt                                              - 1/4 tsp ground pepper

-1 tbsp butter or margarine

- 1 cup hot sauce, barbecue sauce, or a mixture of the two

To begin, preheat your oven to 450 degrees Fahrenheit. Cut cauliflower into florets or bite sized pieces. In a medium sized bowl, combine flour, milk, water, garlic powder, onion powder, paprika, cumin, salt and pepper. Whisk until there are no more lumps. Place cauliflower florets into the bowl and coat with the mixture. Place the coated florets onto a baking tray lined with parchment paper (or at least a greased pan), to prevent sticking. Put the pan into the oven and bake for 25 minutes, flipping halfway.

While the florets are baking, prepare your hot sauce. Melt one tablespoon of butter in the microwave or over the stove and add your hot sauce/barbecue sauce. Use the appropriate mixture of the sauce based upon your spice tolerance. For kids with a lower spice tolerance, I found it works well to use mostly barbecue sauce with 1 T of hot sauce.

Once the florets are ready from their first round of baking, remove them from the oven and coat them with the hot sauce mixture. Then, place them in the oven once again for another 25 minutes, flipping halfway. Once the 25 minutes are up, remove them from the oven and let cool before serving.

This recipe is adapted from the Hot for Food Blog, and the recipe can be viewed here.

Pizza Bagels

This recipe is so simple it doesn't really need a recipe, but it is incredibly crowd pleasing. There are so many pizza style products on the market that appeal to kids (and perhaps anyone desiring an easy-to-prepare pizza style dish), but many of these are incredibly processed and contain excess sodium, fat, and even sugar. This is a simple alternative that kids enjoy making and it is easy to control what ingredients are in it.

Ingredients:
-whole wheat bagel
-tomato sauce
-toppings

Spray pan with cooking spray. Pre-heat oven to about 350 degrees (or use a toaster over). Place bagel halves cut side up. Spoon sauce onto the bagel, and top with any desired toppings. Place in the oven for 10 minutes, or until the cheese starts to turn golden brown. Enjoy!

Sweet and Salty Granola Bars

These granola bars are no-bake and very simple to assemble...great for all ages. Our students really seemed to enjoy making and tasting them. It is also great to know exactly what is in the granola bars, and it is all whole food ingredients, rather than the artificial ingredients that are often found in some store bought granola bars.

To make this recipe, you will need: 

1 1/2 cup of rolled oats

1/3 cup honey (or other liquid sweetener of your choice)

1/3 cup peanut butter (or other nut butter of your choice)

1/2 cup cranberries or dried cherries

1/2 cup almonds

Place all ingredients into a bowl. When measuring out the peanut butter or the honey, it might help to grease your measuring cup so the contents do not stick. Once all ingredients are mixed together, place the dough into a pan and flatten the bars until they are all about the same thickness. If the bars are not sticking together well, you can add some additional honey. Place bars in the refrigerator to set for at least 15 minutes. Once the bars have hardened a bit, cut them into 8 to 10 equal sized pieces. Keep them in the fridge to keep them fresh.

Makes 8-10 servings

Kale Chips

While some children might initially fear leafy greens, such as kale, making kale chips is an easy and delicious way to serve them. The process is also a lot of fun and will get kids more comfortable with working with leafy greens.

You will need: (per large cookie sheet)

1/2 bunch kale leaves

1 T olive oil
salt and pepper to taste

additional seasonings as you wish

Begin by preheating the oven to 300 degrees Fahrenheit. Grease a large baking sheet or cover with parchment paper. 

To de-stem your kale, run your hand along the stems of the kale to remove the leaves, and tear the leaves into smaller pieces. Make sure the leaves are dry. If needed, pat the leaves dry with a towel. Place the leaves into a bowl and drizzle with olive oil. Massage the kale until the leaves are coated with oil. Then, sprinkle the leaves with salt/pepper/seasonings. Spread the leaves onto the baking sheet in a single layer.

Bake for 10 minutes, rotate the pan, and bake for another 12-15 minutes more until the kale begins to crisp up. The kale will look shrunken, but this is normal. Let the kale cool for a couple minutes and enjoy immediately. They will be gone before you know it!

Crunchy Chickpeas

Ingredients

-1 15-ounce cans chickpeas (or two cups)

-1 T olive oil

-1/2 teaspoon salt

-2-3 teaspoons spices or seasoning (With today’s recipe, 1 teaspoon cinnamon and 2 teaspoons sugar.)

If you enjoy crunchy foods or have a sweet tooth, this easy to prepare snack is for you! Chickpeas are transformed into fun and crispy snacks by baking them in the oven. Since chickpeas are the main ingredient, this snack packs in significantly more protein and fiber than potato chips or other related snacks.

To begin, preheat your oven to 400 degrees Fahrenheit. Rinse and drain your chickpeas, and dry them as much as possible, which will maximize the crunch factor. You can even let these air dry a bit to ensure maximum dryness.

Toss the chickpeas with olive oil and salt, ensuring they are evenly coated, and spread them out on a baking sheet. You can add any additional seasonings after the chickpeas have baked. You will roast the chickpeas for about 25-30 minutes, stirring every 10 minutes. You will know that the chickpeas are ready when they have darkened in color. To the taste, they should be crispy on the outside and softer in the middle. Once baked, you can top your chickpeas with any additional seasonings, such as cinnamon and sugar.