Health Education & Promotion

Ingredients:

• 1 box Kraft Dinner macaroni and cheese
• 1 cup frozen peas
• 1 can (6.5 ounce/184 g) chunk tuna, drained
• ¼ cup parmesan grated cheese

Directions:

1. Cook pasta according to package directions
2. Drain pasta over peas in colander
3. Return to pot and add milk, butter and cheese sauce
4. Add tuna
5. Heat thoroughly and sprinkle top with parmesan cheese before serving

Ingredients:

• 1 onion, chopped
• Dash crushed red pepper
• 1 tbsp. oil
• 1 can (19 ounces/540 mL) black beans, drained and rinsed
• 1 can (19 ounces/540 mL) chili style stewed tomatoes
• 1 can (12 ounces/341 mL) whole kernel corn, drained
• ½ cup shredded cheese
• ¼ cup sour cream

Directions:

1. Brown onion and pepper in oil in saucepan on medium-high heat
2. Add beans, tomatoes and corn. Reduce heat to low
3. Simmer until heated through
4. Top with cheese and sour cream

Ingredients:

• 6 pita breads
• 1 (6.5 ounce) can tomato sauce
• Toppings as desired (cheese, peppers, olives, tomatoes)

Directions:

1. Preheat oven to 425 degrees F (220 degrees C)
2. Warm pitas in the preheated oven or in a microwave for 1 minute or until soft
3. Spread lightly with tomato sauce, pressing to flatten while spreading
4. Sprinkle with toppings
5. Spread the pitas on a large baking sheet and place in the preheated over for 8 minutes or until the pita bread has reached desired crispness
6. Serve whole or cut into slices

Ingredients:

• 1 (15 ounce) can chickpeas, drained and rinsed
• 1 plum tomato, diced
• ½ medium green bell pepper, diced
• 1 small onion, finely chopped
• 1 small clove garlic, minced
• 2 tablespoons olive oil
• 1 lemon, juiced

Directions:

1. Toss together chickpeas, plum tomato, green bell pepper, onion, garlic and olive oil in a bowl
2. Juice lemon and mix lemon juice into bowl
3. Cover and chill until serving

Ingredients:

• 3/4 cup (175 ml) – 1 container plain or vanilla yogurt
• 1 tsp (5 ml) honey
• A pinch of cinnamon
• ½ cup (125ml) seasonal fruit
• 1/3 cup (80 ml) high fibre cereal like All-Bran

Directions:

1. In a bowl, mix together yogurt and honey. Spoon into a glass.
2. Add high fibre cereal.
3. Top with fruit.
4. Finish with a dash cinnamon on top.

Ingredients:

• 1 boneless skinless chicken breast
• 1 tbsp (15 ml) olive oil
• 1 tomato
• 1 cube of feta cheese (to save money - ask for amount of feta you want from the deli counter instead of buying presized)
• 1 small slice real cheddar cheese or havarti
• 1 cup (250 ml) of frozen vegetables

Directions:

1. Heat olive oil in a small skillet.
2. Place chicken breast on skillet. Cook on both sides until they are brown, and no longer pink in the middle.
3. Dice tomato and feta cheese into small pieces. Mix tomatoes and feta together and cover chicken.
4. Place cheddar or havarti cheese on top of chicken, feta and tomatoes and melt.
5. Combine frozen vegetables into bowl and follow directions for cooking in the microwave.
6. Place everything together on a dinner plate!

Ingredients:

• 1 apple
• 2 tbsp peanut butter
• 10 whole grain crackers
• 1 tbsp honey

Directions:

1. Slice apple thinly.
2. Spread peanut butter on top of crackers.
3. Top with apple slices.
4. Drizzle honey on top.
   

Ingredients:

• 1 Whole Wheat Bagel, split, toasted
• 2 Tbsp. of Light Cream Cheese Spread
• 5 unpeeled apple slices
• 1/8 tsp. ground cinnamon

Directions:

1. Spread bagel with light cream cheese spread.
2. Top bottom bagel half with apples; sprinkle with cinnamon.
3. Cover with top half.
   

Ingredients:

• 1 cup or 250 ml of Chocolate Milk
• 1 Banana
• 3 Strawberries

Directions:

1. Cut up a peeled banana and place in the freezer for about 15-20 minutes.
2. Blend the frozen banana with chocolate milk and strawberries.
3. Garnish with a strawberry or banana slice and serve chilled.
   

Ingredients:

• 1 x 8 Ounce Package Light Cream Cheese, softened
• ¼ Honey
• ½ Cup Orange Juice

Directions:
1. Beat ingredients together.
2. Add more orange juice if needed to thin sauce a bit more.
3. Use this as a fruit dip or sauce over a mixed fruit salad.

Ingredients:

• 1 slice whole wheat bread
• 1 tsp butter or margarine
• 1 tbsp salsa
• 1 egg
• 2 tsp chopped green onion
• 2 tbsp chopped green pepper
• 1 tbsp shredded Monterey Jack or Mozzarella cheese

Directions:

1. Toast bread slice and spread lightly with butter or margarine
2. Place butter side down in small bowl. Spoon salsa onto bread.
3. Crack egg on top.
4. Sprinkle green onion, green pepper and cheese over top.
5. Microwave on HIGH until yolk is cooked as desired (about 1 to 2 minutes)
6. Let stand for a minute or too before eating.
   
   

Ingredients:

• 1 medium sweet potato
• 1 tsp brown sugar
• 1 tsp cinnamon
  

Directions:

1. Wash potato and pierce with a fork a couple of times.
2. Bake potato in microwave until soft (about 6-8 min)
3. Cut potato in half and sprinkle cinnamon sugar on top to taste.

(Variations of this recipe can be made with squash or yam)

Ingredients:

• 1 medium Yukon Gold Potato
• 2 tbsp Salsa
• 1 tbsp Cheddar or Mozzarella cheese
  

Directions:

1. Wash potato and pierce with a fork a couple of times.
2. Bake potato in microwave until soft (about 6-8 min)
3. Cut potato in half.
4. Add Salsa and cheese.
5. Place in microwave for another 30 seconds or until the cheese melts.

Ingredients:

• 1 cup (250mL) milk
• ½ cup (125 mL) vanilla or berry yogurt
• 1 cup (250mL) strawberries
• 1 tbsp honey
  

Directions:

1. Blend Ingredients until smooth. Makes about 2 -3 cups

Ingredients:

• 1 apple
• 1 tsp brown sugar
• 1 tsp cinnamon
• 1 tbsp vanilla yogurt
  

Directions:

1. Wash and core apple.
2. Place brown sugar and cinnamon in the centre of the apple.
3. Microwave apple for approximately 5 minutes.
4. Let stand for 2 minutes and dollop yogurt in the centre of the apple.