Honey Surf Energy Bars
2016-08-03 09:54:29
Yields 16
This recipe was part of our Nutrition for Young Athletes summer camp for children to learn nutrition and cooking skills for healthy eating and high performance. These energy bars will re-fuel your young athlete with high carbohydrates before or after competition.
Ingredients
- 1/3 cup canola oil
- ¾ cup soft brown sugar
- 1 Tbsp (heaping) honey
- 3 ½ cup rolled oats
- 1 cup dried fruit (apricots, cherries, raisins, cranberries)
- ½ cup mixed seeds (pumpkin, sunflower, sesame)
- ½ cup coconut (or whole nuts if desired)
Instructions
- Line 8” baking dish with parchment paper. Heat oven to 320F
- Place oil, sugar, and honey in saucepan over low heat. Allow to melt, stirring occasionally.
- In separate bowl mix oats, dried fruit, coconut (nuts), and seeds. Add melted sugar mixture, and combine to form a nice sticky consistency. Spread mixture evenly in baking tin, smoothing top. If needed, drizzle more honey over top.
- Bake in oven til golden brown at edges, approximately 30 minutes. Leave to cool completely in tin before serving as it will fall apart if still warm.
https://www.poppyinnovations.ca/
Chia Fruit Smoothie
2015-09-26 17:01:08
A classic smoothie with thick and creamy texture. Chia seeds have a very mild flavour so adding a spoonful to your food is a great way to get many health benefits like an energy boost and improved digestion from chia.
Ingredients
- 2 tsp soaked chia (soak for 10-15 min in water)
- 1 cup fruit
- 2 cups almond milk
- Ice (optional - if using frozen fruit, ice is not needed)
Instructions
- Place all the ingredients into blender and blend until desired consistency. If too thick, add water to thin.
- Optional: soak your seeds in the milk instead of water
- Be careful about not adding to many seeds to your blender because chia, when soaked in water, becomes gelatinous and will make a very very thick smoothie.
Notes
- Try substituting coconut milk for almond milk for a different flavour. When eaten raw, chia seeds are excellent sources of omega 3 and dietary fiber.
https://www.poppyinnovations.ca/
Buckwheat Cinnamon Granola
2015-08-21 13:30:01
The cinnamon and hint of apple adds a delicious crunchy topping to your yoghurt and cereal or just eat by the handful!
Ingredients
- ¾ cup raw buckwheat flakes
- ¼ cup raw almonds (any nuts or seeds can be used)
- 1 tsp cinnamon
- ¼ tsp fine grain sea salt
- 2 Tbsp granulated sugar
- 1 Tbsp applesauce
- 2 Tbsp honey
- 4 tsp butter, melted
- ½ tsp vanilla extract
Instructions
- Preheat oven to 300 degrees and line a large baking sheet with parchment paper.
- In a large bowl, mix together the dry ingredients.
- Add the wet ingredients and stir until the dry ingredients are thoroughly coated and wet.
- Spread the granola onto baking sheet. Bake for 15 minutes, mix granola and bake for another 15 minutes, watching closely so it doesn’t burn. Granola will be lightly golden on the bottom and will become crunchy as it cools.
- Cool completely and then store in an airtight container for up to 3-4 weeks.
https://www.poppyinnovations.ca/
Maple Carrot Ginger Salad
2014-10-01 20:22:11
Instructions geared for ages 8 & up
This carrot salad is vibrant in colour and pairs well with salmon, chicken, or in a submarine sandwich. There are many ways in which kids can be involved in preparing this salad.
Ingredients
- 6 medium carrots, peeled and shredded (about 1 pound). Use different colored carrots if available
- ½ cup dried cranberries
- ½ cup raisins
- 1/ cup chopped pecans, slightly toasted
Dressing
- 1/2 cup neutral flavoured oil (canola)
- Tbsp white wine vinegar
- juice of 1 lemon
- 1 tbsp freshly grated ginger
- 1 garlic clove, minced
- 1 tbsp maple syrup
- salt and pepper to taste
Instructions
- Have child(ren) collect and measure out the ingredients and check them off on the list to make sure all the ingredients have been collected.
- Have child(ren) place prepared carrots in a large bowl.
- In a medium bowl, have adult or older child(ren) pour boiling water over cranberries and raisins, and allow to steep for ~10 minutes. Then drain and add to the carrots.
- Have child(ren) help prepare the salad dressing by whisking all ingredients together or by shaking in a closed jar or container.
- Have child(ren) pour the dressing into the bowl with the carrots.
- Have child(ren) toss and allow to marinate for ~30 minutes.
- Have adult or older child(ren) toast the pecans in an oven or on a stove top skillet. Let cool.
- Sprinkle nuts on top of carrots for garnish!
Tips
- Ginger root freezes well and is easy to grate while frozen.
- If you want the salad to last longer so you can use it throughout the week try cutting the carrot with a mandoline or cut into matchstick like pieces (julienne).
https://www.poppyinnovations.ca/