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Yummy Foods for the New School Year

September 9, 2013
Tags: Food Fight for Life, recipes,

A new school year is underway and that means students need healthy lunches and afterschool snacks to keep their tummies going strong. The Food Fight for Life team held another cooking class in August to reintroduce patients and families to a variety of healthy foods. These ideas are great for the whole family and easy to make.
Children’s Blood & Cancer Center (CBCC) Dietitian Heather Garza joined Becky Nichols and Kelly Smith from A Trip to Bountiful to teach creative ways to help fulfill a child’s hunger. Families tried several lunch and snack recipes including a soft drink alternative and dessert. The children had a blast creating turkey roll ups, chicken cucumber rolls and mini flatbread pizzas. It was a night of discovery for some children who tasted foods for the first time.  Check out the fun had by all.

By the end of the night one if not all of the recipes were a hit.  Families discovered tasty healthy ideas to try at home and kids received a goody bag filled with a few food items from the recipes (cucumber, dried cranberries, almond butter and kiwi), printout of the recipes, handout of the nutrients that were in the recipes, and information on Survivor Challenge. We also raffled off three lunch boxes and a gift card to A Trip to Bountiful Bakery and Café.
The next Food Fight for Life cooking class will be in February. However, if you would like a healthy holiday cooking class, let Heather know or post on the CBCC facebook page.  If there is enough interest, Heather will set one up in November before the holiday season begins.

Here are the recipes you too can try with your family. Let us know what you think about them on the CBCC facebook page.

Chicken Cucumber Rolls

• 2 chicken breasts
• 1 celery stalk, finely chopped
• 1/3 cup dried cranberries
• ¼ cup sliced almonds or pecan pieces
• ½ cup Greek yogurt, plain
• 1 tablespoon fresh squeezed lemon juice
• salt and pepper to taste
• 2–3 English cucumbers
• toothpicks

How to make it:

1. bring salted water to boil
2. add two chicken breasts and cook fully; about 20 minutes 
3. let cool for 5-10 minutes
4. place chicken on flat surface
5. secure with fork in one hand and with second fork, pull away shredded pieces
6. place chicken in medium-sized bowl
7. add celery, cranberries and nuts
8. mix thoroughly
9. combine yogurt, lemon juice, salt and pepper
10. add to chicken mixture
11. slice cucumbers length-wise with mandolin (if especially long, cut in half)
12. place heaping teaspoon of chicken salad on one end and roll
13. secure in place with toothpick
14. repeat until chicken salad is finished 
15. refrigerate until ready to serve

Variation: Wrap in butter lettuce leaf for a yummy lettuce wrap!
Time Saver: Use store bought prepared rotisserie or roasted chicken. (This is what we did!)
Mini Flatbread Pizza


• mini flatbread or sandwich thin
• prepared pesto sauce
• shredded Parmesan
• thin-sliced tomato
• shredded mozzarella

How to make it:

1. Layer the following, in order, on a mini flatbread or sandwich thin: prepared pesto sauce, shredded Parmesan, thin-sliced tomato, and shredded mozzarella.
2. Bake at 350° on a cookie sheet (or directly on the rack for a crispier crust) for 10 minutes.

Variation: You may increase fiber and disease fighting nutrients by topping pizza with colorful vegetables and fruits such as orange and yellow bell peppers, mushrooms, or pineapples.
Turkey-Cheese Rollup


•  Celery (cut into four 6” sticks)
•  1/4 cup prepared hummus
•  4 slices turkey
•  4 slices low-fat Swiss cheese

Tip from the Dietitian:  Choose reduced or low sodium deli meat free of nitrates or nitrites for a healthier option.

How to make it:
1.  Spread hummus on the inside of the celery sticks and set aside.
2.  Take one slice of turkey and layer a slice of low-fat Swiss on top.
3.  Place celery stick on top of the turkey/cheese combo and roll it up.
4.  Seal with a dab of hummus
Variation: Add match stick carrots and/or red/yellow bell pepper on top of hummus before rolling with cheese and turkey. Change up the spread with basil pesto, pesto mayo, refried black beans, or reduced-fat cream cheese. ________________________________________
Fruity Rice Cake Bites


• 12 mini or 6 regular rice cakes
• 3 tablespoons all-natural almond butter
• 4 slices strawberries
• 4 slices kiwi
• 4 slices banana
• honey to taste

How to make it:

1. Top the rice cakes with almond butter, about half a teaspoon each.
2. Add a drop of honey and top with a slice of fruit.

Variation: You can use any flavor of rice cake you like. Multi-grain honey graham is tasty.
Try different all-natural nut butters. Use different fruit such as fresh peaches.
Yogurt Pops or Fruity Soft Serve Ice Cream


•  2 small ripe bananas
•  6 ounces frozen strawberries or 1 cup frozen blueberries
•  2 cups non-fat plain yogurt
• 2 tablespoons honey (optional – to taste)

Tips from the dietitian: Try tasting the fruit and yogurt mixture before  adding  honey – if it’s sweet enough, you don’t even need to add the extra calories. You and your kids will love these pops – they can help you make them and they’ll be sure to choose them for a treat in place of an unhealthy snack.

How to make it:

1.  Peel and slice your banana and put it into a food processor or blender with the
frozen berries, yogurt and honey. Whiz it up on a low setting until really smooth.
2.  Divide the mixture between 6 paper cups or plastic molds – you want about 4
ounces in each.
3.  Place the pops in the freezer for 10 minutes, then gently poke a popsicle stick into
the center of each one. Place back in the freezer for at least 3 hours, or until frozen

Variation: Eat immediately after blended to enjoy fruity “ice cream.”
Serving suggestions: Serve these as a snack during the day or for dessert after a balanced meal.
Orange Cranberry Seltzer


•  3 cups unflavored seltzer
•  1⁄2 cup orange juice
•  1⁄2 cup cranberry juice (the kind that's all juice, not the kind labeled "cocktail")
•   1  lime, cut into 4 wedges

How to make it:

1.  Put the seltzer in the pitcher, add the orange and cranberry juices and stir well.
2.  Pour into 4 tall glasses and add 1 lime wedge to each. Serve right away.

Variation: Freeze juices in ice cube tray and let ice melt to create a yummy beverage with just a hint of flavor from the iced juice. Use water instead of carbonated water to skip the fizz.

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