SnaX

Designed to engage youth in discussing nutrition as a source of energy and encouraging youth to incorporate more fruits and vegetables into their diets.  Once a week, youth will work with members of the South Georgian Bay Community Cookbook to create some healthy SnaX for us to enjoy for the week.

Sponsored by the South Georgian Bay Community Cookbook. sgb.communitycookbook.ca

Tuesdays 5 – 7 pm

Week 1

We had an ambitious start to the Snax program with 4 recipes.  Pizza Muffins, Hummus and veggies, Granola Bars and Popcorn Trail Mix

Attendance: 13

Sweet & Salty Energy Bites

1 cup quick-cooking (not instant) rolled oats
1⁄4 cup sunflower butter
1⁄4 cup liquid honey
1⁄4 cup crushed pretzels
1⁄4 cup sunflower seeds
1⁄4 cup mini chocolate chips
Pinch salt
1⁄2 tsp vanilla

In a large bowl, combine all ingredients until coated and a bit sticky. Refrigerate for 30 minutes.
Using a small ice cream scooper, measuring spoons or two spoons, scoop into balls and roll until
smooth. Transfer to wax or parchment paper-lined baking sheet. Refrigerate until firm. Store in
airtight container in the fridge for up to 1 week.

Week 2

A tight crew for week 2 of the Snax program and a super fun night. The Last Minute Protein Energy Bars were a huge hit!

Attendance: 5

Healthy Pumpkin Muffins

Last Minute Protein Energy Bars

Yield: 20 bars

INGREDIENTS

2 cup rolled oats (I like spelt or quinoa flakes)
2 cup brown rice crisp cereal (or puffed quinoa cereal)
½-1 cup almond flour
1 tsp ground cinnamon
2 pinches of salt
1 cup honey
1 cup sunflower seed butter
4 tsp vanilla extract
2/3 cup dark chocolate chips, melted

METHOD

1. In a large bowl, mix together the dry ingredients (oats, rice crisp, almond flour, cinnamon, salt).
2. In a medium-sized bowl, mix together the honey and seed butter. Heat in microwave for 45 seconds and stir in the vanilla extract.
3. Pour the wet mixture on top of the dry mixture and mix very well with a spoon.
4. Press into a pan (with slightly wet fingers) and roll it out smooth with a pastry roller (optional). Melt chocolate in the microwave and spread on top of the bars in a very thin layer.
5. Freeze for 10 mins. and cut into bars. Store in the fridge or freezer.

Week 3

If you are looking for something that the kids are guaranteed to like, Oatmeal and Banana Pancakes are a pretty safe bet.

Attendance: 11

Oatmeal and Banana Pancakes

INGREDIENTS

1 1⁄2 cups all-purpose flour
1 cup quick-cooking (not instant) rolled oats
1⁄4 cup packed brown sugar
1 tsp baking powder
1⁄2 tsp baking soda
1⁄4 tsp salt
1 1⁄2 cups milk
2 eggs
2 ripe bananas, mashed
3 tbsp vegetable oil
2 tsp vanilla

METHOD

1. In a large bowl, whisk together flour, oats, brown sugar, baking powder, baking soda and salt.
2. In a separate bowl, whisk together milk, eggs, bananas, vegetable oil and vanilla. Fold into dry
   ingredients just until combined.
3. Heat a non-stick skillet over medium heat, brush lightly with oil. Scoop about 1⁄4 cup of the batter
   into the pan. Repeat for each pancake. Cook until bubbles form on the top, 2 to 3 minutes. Then
   turn and cook until golden brown on each side, about 2 to 4 minutes more. Transfer to a plate.
4. Cover and keep warm. Store leftovers in resealable plastic bags for up to 1 week. Heat in the toaster.

Week 4

Try them, try them, and you may! Try them and you may, I say.

Green Eggs and Ham Mini Frittatas

1 head broccoli
2 tbsp olive oil
2 green onions, thinly sliced
Pinch each salt and pepper
8 eggs
1/3 cup milk
1 cup diced ham
1⁄2 cup shredded cheese

Finely chop broccoli, use a food processor for quicker prep.
In a skillet, heat oil over medium heat. Cook green onions and chopped broccoli until tender, about 5 minutes. Stir in salt and pepper. Set aside.
In a bowl, beat eggs with milk; divide egg mixture evenly among muffin cups.
Sprinkle each with ham and cheese.

Bake at 350°F (180°C) oven until edges are set, about 10 minutes. Broil until puffed and golden, about 2 minutes. Let cool in pan on a rack for 4 minutes. Serve warm. (Make-ahead: Let cool; refrigerate in airtight container for up to 3 days. Or individually wrap in plastic wrap and freeze for up to 1 month. Reheat to serve.)

Spinach Artichoke Dip

1 cup cream cheese, softened
1 cup sour cream
1 cup light mayonnaise
1 pkg (size) frozen spinach, thawed and squeezed dry
1 can (size) artichoke hearts, drained and rinsed
3 green onions, chopped

In a blender, purée cream cheese, sour cream and mayonnaise until smooth. Add spinach, artichoke hearts and green onions pulse until well combined. Serve with veggies or pita chips.

Week 5

Chickpea Cookie Dough Balls

16 oz can of chickpeas, rinsed and drained
3 Tbsp honey
1 Tbsp brown sugar
1/8 Tsp baking soda
4 Tbsp almond butter
2 Tsp vanilla
Pinch of sea salt
1 1/2 cups chocolate chips

COMBINE

Combine chickpeas, honey, sugar, baking soda, almond butter, vanilla, and a pinch of salt in a food processor and process until smooth. (keep a spatula close by to help scrape the sides of the processor to make sure everything is being blended)

Remove to a bowl and stir in half a cup of the chocolate chips. Form into 1-inch balls and place on a parchment-paper-lined baking sheet. Freeze until solid.

In a double boiler, melt the remaining cup of chocolate chips (I found that I needed more than 1/2 cup, just gauge it and see as you go). Dip the balls into the chocolate until covered and scoop out with a spoon, then place back on parchment-paper-lined baking sheet. Freeze until chocolate has hardened, then store at room temperature.

Green Goddess Dip

• Fresh tarragon (small bunch)
• Fresh mint (small bunch)
• Chives (small bunch)
• 2 cloves garlic, finely chopped
• 4 Tbsp plain, unsweetened yogurt
• 4 Tbsp lemon juice
• 8 Tbsp water
• 2 Tbsp apple cider vinegar
• 1 avocado
• 6 Tbsp olive oil
• Salt & Pepper to taste

Combine all ingredients in blender and puree until smooth.

Week 6 – Celebrate March Break

Confetti Cookies

3 cups all-purpose flour
1 tsp baking powder
1⁄4 tsp baking soda
3⁄4 tsp salt
1 cup unsalted butter, softened
1⁄4 cup cream cheese
11⁄4 cups granulated sugar
1 egg
2 tsp vanilla extract
1 cup rainbow sprinkles

Heat oven to 375°F. Line baking sheets with parchment paper and set aside.
In a large bowl, beat butter, cream cheese and sugar until light and fluffy. Beat in egg and vanilla. Stir in flour, baking powder, baking soda and salt to form soft, pliable dough. If too soft to handle, refrigerate for about 20 minutes.
Scoop dough by rounded tablespoonfuls and roll into balls. Roll in sprinkles. Place on prepared cookie sheets at least 2 inches apart. Press down with the bottom of a glass until about 1⁄4-inch tall.

Bake until bottoms are just golden, 8 to 10 minutes. Cool on baking sheet on a cooling rack for 2 to 3 minutes before transferring to the cooling rack to cool completely.

Savoury Spinach and Cheese Muffins

11⁄2 cups all-purpose flour
2 tsp baking powder
1⁄2 tsp baking soda
1⁄4 tsp salt
6 tbsp vegetable oil
1 egg
1 cup milk
1⁄2 cup chopped frozen spinach, thawed, drained and squeezed dry
1 cup shredded Cheddar cheese

Heat oven to 350°F. Lightly grease 12 large muffin cups or 24 mini muffin cups.
In a large bowl, whisk together flour, baking powder, baking soda and salt. In a separate bowl, whisk together oil, egg, milk, spinach and cheese. Fold into flour mixture just until combined.

Divide mixture among muffin cups. Bake until the toothpick inserted into the centre of a few muffins comes out clean, about 18 to 20 minutes.

Week 7

Pizza Muffins

INGREDIENTS
11⁄2 cups all-purpose flour
2 tsp baking powder
1⁄2 tsp dried Italian seasoning
1⁄4 tsp salt
1⁄2 cup vegetable oil
1⁄2 cup milk
2 eggs
2 tbsp pizza sauce
1⁄2 cup shredded medium Cheddar cheese
1⁄2 cup diced sweet red pepper
1/3 cup thinly sliced pepperoni sticks

METHOD
Preheat oven to 375°F.
In a large bowl, whisk together flour, baking powder, Italian seasoning and salt.
In a separate bowl, whisk together oil, milk, eggs and pizza sauce. Pour wet ingredients into flour mixture and stir just a few times. Add cheese, red pepper and pepperoni and stir a few more times just until no flour remains. The batter will still look lumpy and streaky and this is ok.
Scoop batter into greased or paper-lined muffin tins and bake until tops are golden and a cake tester (or toothpick) inserted into the centres of a few comes out clean with just a few crumbs clinging to it, about 25 minutes.
Makes 12 muffins or 24 mini muffins.

CYC Granola Bars

INGREDIENTS
2 cups quick (not instant) oats
2 cups raisins
2 cups chocolate chips
2 cups roasted salted sunflower seeds
2 cans (300 mL) sweetened condensed milk

METHOD
Preheat oven to 350°F.
In a large bowl, stir together oats, raisins, chocolate chips and sunflower seeds. Stir in sweetened condensed milk until combined and coated.
Scrape out onto parchment paper-lined baking sheet. Cover with plastic wrap and roll or press bars to level out and spread to all edges. Remove and discard plastic wrap.
Bake until edges are lightly golden, 10 to 12 minutes. Let cool on a rack. Or cool in the fridge. Cut into bars. Wrap and freeze.

Week 8

Healthy Chocolate Fruit Dip

Yield: About 1 ½  cups

INGREDIENTS

1 ounce dark or semi-sweet chocolate, chopped
1 cup plain Greek yogurt (0%, 2% or 4% fat—your choice), at room temperature
3 tbsp unsweetened cocoa powder (Dutch-processed has the best flavour, but natural will do)
3 to 4 tbsp honey
1/2 tsp pure vanilla extract
Fruit, for serving

DIRECTIONS

1. Place the chopped chocolate in a small, heat-safe bowl and melt in the microwave in 30-second
2. In a medium-size bowl, place the yogurt, cocoa powder, 3 tbsp honey and the vanilla and whisk until smooth.
3. Add the melted chocolate and whisk until well combined.
4. Add the remaining honey to taste.
5. Cover the bowl and place in the refrigerator to chill for at least 30 minutes

Week 9

Fresh Rolls With Spicy Almond Dipping Sauce

INGREDIENTS

4 oz (115 g) rice stick vermicelli
1 tsp sesame oil
12 large rice paper wrappers
3 cups thinly sliced leaf lettuce
1⁄2 red pepper, thinly sliced
1 piece English cucumber, cut in thin strips
1⁄2 mango, peeled and thinly sliced
1 cup fresh mint leaves
1 cup fresh cilantro leaves
Spicy Almond Dipping Sauce:
1⁄4 cup crunchy natural almond butter
1⁄4 cup hoisin sauce
2 tbsp seasoned rice vinegar
2 tbsp sodium-reduced soy sauce
1 tbsp Sriracha sauce or hot pepper sauce

METHOD

Spicy Almond Dipping Sauce: In a small bowl, stir together almond butter, hoisin sauce, rice vinegar, soy sauce, sriracha and 3 tbsp water. Set aside.

Break vermicelli into thirds and place in the bowl; pour boiling water over top and soak until tender, about 3 minutes. Drain and toss with sesame oil; let cool.

Fill a shallow bowl with warm water. Soak 1 rice paper wrapper in water until softened and pliable, about 30 seconds. Spread wrappers on a clean towel.

Top with scant 1⁄4 cup vermicelli, 1⁄4 cup lettuce and a few pieces each red pepper, yellow pepper, cucumber and mango. Top with 2 or 3 leaves each mint and cilantro.

From the filled side, roll wrapper over filling. Fold sides over and tightly roll up. Place, seam side down, on the tray; cover with damp towel. Repeat with remaining ingredients to make 12 rolls.

To serve, cut diagonally in half. Serve with dipping sauce.

Makes 24 rolls.

Edamame Wasabi Spread

INGREDIENTS

2 cups frozen shelled edamame
2 tbsp lime juice
2 tbsp vegetable oil
1 tbsp water
2 cloves garlic, chopped
11⁄2 tsp prepared wasabi
1 tsp sesame oil
1⁄4 tsp each salt and pepper

METHOD

In a large pot of boiling water, cook edamame until slightly tender, about 3 minutes. Drain and rinse with cold water; drain again.

In blender or food processor, purée together edamame, lime juice, vegetable oil, water, garlic, wasabi, sesame oil, salt and pepper until smooth, about 2 minutes.

Makes 11⁄2 cups.

Week 10

5 Ingredient Rice Crispy Treats

Ingredients

8 cups brown rice cereal (use crispy rice, NOT puffed)
1⁄4 cup ground flax seed
3⁄4 cup honey
2⁄3 cup unsweetened sunflower seed butter
1 teaspoon pure vanilla extract

Instructions

1. Lightly oil a 9×13 pan with whatever oil you have on hand. Set aside.
2. Place brown rice cereal and ground flax seed in a large bowl. Stir to combine and set
   aside.
3.  In a medium-sized saucepan or frying pan, add honey, sunflower seed butter and vanilla extract. Heat over medium heat, stirring often, until ingredients have liquefied, about 5 minutes.
4. Pour honey mixture over rice crisp mixture and stir to coat.
5. Once all crisps have been coated, drop the mixture into the prepared pan and even it out with a spatula, pressing down firmly.
6.  Allow to sit for 1 hour in the refrigerator before cutting into squares.

Chimichurri: The Good on Anything and Everything Sauce

Servings: 1 3/4 cup total

Ingredients

1/2 cup olive oil
1/4 cup red wine vinegar
1 cup Italian (flat-leaf) parsley, packed
1/2 cup fresh cilantro, packed
3-5 cloves garlic (depending on the size of the cloves)
1 tsp dried oregano*
1/2 tsp ground cumin
1/4 tsp red pepper flakes
1/2 tsp salt

Instructions

1. Rinse the parsley and cilantro well to remove any dirt or debris. Shake as much water off the leaves as possible.
2. Place the parsley, cilantro, and the rest of the ingredients in a food processor.
3. Pulse the ingredients until combined and to your desired texture (coarsely chopped or smooth).
4. Use the chimichurri immediately or refrigerate until ready to use.