Nutrition Month 2013 Recipes 

 

 

 

 

 

 

 

 

To celebrate Nutrition Month 2013, the Public Health Nutritionists in Capital District, and Colchester, Cumberland, East Hants and Pictou Counties invited parents, staff and directors of licensed child care centres in their area to share their favourite recipes. This is a compilation of all that you shared. We did not test each recipe, as we relied on your recommendations that they are good. We did however, make minor adjustments to recipes when they included an ingredient that does not fit the Food and Nutrition Standards for Regulated Child Care Settings. 

 

 This compilation of recipes tells us that you value good home cooking. We congratulate you! 

 

Enjoy! 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


TABLE OF CONTENTS 

 

SNACKS: 

Homemade Pita Chips 4 

Homemade Hummus Dip 4 

Kale Chips 4 

Crunchy Honey Granola 5 

No Doc Guac 6 

Fruit Smoothie 6 

BAKED GOODS: 

Pumpkin Bars 7 

Orange Muffins 7 

Oatcakes 8 

Apple Spice Cake 8 

Pumpkin Cookies 9 

Apple Spice Muffins 9 

Brainy Brownies 10 

Silken Tofu Pumpkin Pie 11 

Speedy Pat in Pie Crust 11 

Morning Glory Breakfast Bars 12 

Orange Honey Muffins 13 

Old-Fashioned Apple Pudding 14 

Delicious Oatmeal Muffins 15 

Zucchini Muffins 15 

Zucchini Banana Muffins 16 

Cloud 9 Biscuits 16 

Cinnamon Buns 17 

Mini Blueberry Banana Muffins 17 

MAIN DISHES: 

Lentil Burgers 18 

Oven Fried Chicken 19 

Pork Shoulder with Maple Sauce 20 

Crispy No-Fry Fries 21 

Baked Ziti 21 

Pasta Sauce 22 

Quinoa Pizza Bites 23 


Penne with Herbed Tomato Sauce 23 

Kidney Bean Salad 24 

Vegetarian Chili 24 

Spaghetti Meat Sauce 25 

Chickpea Mac and Cheese 25 

Salmon Loaf 26 

Baked Fries 26 

Fish Cakes 27 

Meatballs 27 

Honey Garlic Sauce 27 

Stuffed Bell Peppers 28 

Gluten Free Chicken Fingers/Fish Sticks 29 

Broccolini with Lemon and Garlic 29 

Mini Pizzas 30 

Clara's Favorite Spaghetti 30 

Macaroni Casserole 31 

Seven Layer Dinner 32 

Pepper Steak 32 

Pineapple Chicken Casserole 33 

Great Nanny Clara's Corn Scallop 33 

SOUPS AND CHOWDERS: 

Veggie Chowder (add Haddock to make Fish Chowder) 34 

Taco Soup 35 

Haddock Chowder 36 

Condensed Cream of Mushroom Soup 36 

Corn Chowder with Chicken 37 

Anna’s Tomato Soup 37 

Chicken Noodle Soup 38 

Beef Barley Soup 38 

EXTRAS: 

Yummy Salad Dressing 39 

Taco Seasoning (without the additives) 39 

 

Some recipes include foods which are considered condiments (ketchup, salsa, etc). Each serving provides 1 
Tbsp (15 mL) or less and complies with the condiment amount advised in the Standards for Food and 
Nutrition in Regulated Child Care Settings. 


SNACKS

 

Homemade Pita Chips 

 

1 bag of whole wheat pita bread (6 in bag) 

Garlic Powder (not salt) 

 

DIRECTIONS: 

1. Split the pitas and slice into small rectangles. Place on a cookie sheet. 
2. Sprinkle lightly with garlic powder 
3. Toast under the broiler. Watch closely and turn the chips frequently. 
4. Store in airtight container when cooled. 


 

Submitted by: Lower Sackville Nursery School 

 

Homemade Hummus Dip 

 

2 cans of chick peas, drained and rinsed 

1 Tbsp cooking oil (can use tahini but we don't due to nut allergies) 

2 Tbsp lemon juice (it is also nice with lime juice) 

2 tsp garlic powder (can add more or less to your own tastes) 

 

DIRECTIONS: 

1. Blend until smooth in a food processor. If it is too thick, you can add water to help blend it. This amount feeds 36 children. 


 

Submitted by: Lower Sackville Nursery School 

 

Kale Chips 

 

2 bunches of Kale 

2 tsp Olive oil 

Sprinkle with sea salt to taste 

 

DIRECTIONS: 

1. Pre heat oven to 250 degrees. 
2. Wash and dry the kale. 
3. Cut off the stem and remove the centre rib. The remaining leaf should be torn or cut into 2 inch pieces. 
4. Place the kale leaves in a bowl and toss with olive oil and salt. 
5. Next place the leaves on a cookie sheet where they are not touching and bake until crisp, approximately 20 minutes. 
6. Remove from oven let cool. 


 

Submitted by: Christopher Allan’s Pre School 

 

 

 


Crunchy Honey Granola 

 

4 cups rolled oats 

½ cup oat bran 

½ cup flax flour (I grind flax seed in a coffee grinder) 

½ cup skim milk powder (optional) 

1 cup liquid honey**, corn or maple syrup 

½ tsp salt 

½ cup canola oil (I like to use olive oil) 

1 Tbsp vanilla extract 

1 Tbsp almond extract (optional) 

2 cups dried cranberries (chopped) 

 

DIRECTIONS: 

 

1. Combine oats, bran and flax in a large bowl. Whisk the skim milk, oil, honey, vanilla, almond extract, and salt in a medium bowl. Pour this mixture over the oats and stir until well combined. 
2. Divide the mixture between two oiled baking sheets and spread in an even layer. Bake for 15-20 minutes in a 325°F. Stir, then bake for another 20 minutes until the oats are slightly brown. 
3. Cool completely. Stir in dried cranberries. Store in airtight container. Should keep for at least 3 weeks. 
4. Use to make granola yogurt parfaits, add to cereal or in cookies. 


 

Submitted by: Creative Kids Education Centre 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


No Doc Guac (from Sneaky Chef) 

Avocado 

Per avocado: 

 2 tsp lime juice 

 ¼ tsp salt 

 2 – 4 Tbsp green puree (recipe below) 

 

DIRECTIONS: 

1. Remove pit from avocado and scoop out flesh. 
2. Combine with juice, salt, and puree, and blend well. 


 

Green Puree (makes 2 cups) 

2 cups raw baby spinach leaves 

2 cups broccoli florets 

1 cup sweet green peas, frozen 

1 tsp lemon juice 

3-4 Tbsp water 

 

DIRECTIONS: 

1. Steam broccoli and spinach for about 10 minutes. 
2. Add frozen peas for last minute of steaming. 
3. Drain and place in food processor along with 2 Tbsp water and juice. 
4. Puree until as smooth as possible. 
5. Add more water if necessary to make a smooth puree. 


 

Submitted by: Creative Kids Education Centre 

 

 

Fruit Smoothie 

 

1 cup frozen fruit 

½ cup yogurt 

1 large banana 

½ cup milk 

 

DIRECTIONS: 

1. Put all ingredients in a blender and blend until smooth. If using fresh fruit, add ice! 


 

Submitted By: Mount Pleasant Nursery School (Truro) 

 

 

 

 

 

 

 


BAKED GOODS 

 

Pumpkin Bars 

1 cup oil 

2 cups sugar 

1 - 14oz can pumpkin 

4 eggs 

2 cups flour 

2 tsp baking powder 

1 tsp baking soda 

1/2 tsp salt 

2 tsp cinnamon 

1 cup raisins (chopped) 

 

DIRECTIONS: 

1. Combine oil, sugar, eggs and pumpkin in a large bowl. Beat well. 
2. Mix dry ingredients together. Add 3/4 of flour mixture to pumpkin mixture. 
3. Flour raisins with other 1/4 flour mix. Add together and beat well. 
4. Spread in a well greased and floured jelly roll pan. Bake at 350 for 30 minutes. 


 

Submitted by: Adventurers Child Care 

 

Orange Muffins 

1 cup whole wheat flour 

1 cup ground flax 

1 tsp baking soda 

1 tsp baking powder 

½ cup brown sugar 

2 eggs 

¼ cup olive or canola oil 

¾ cup butter milk 

1 whole orange 

¼ cup orange juice 

 

DIRECTIONS: 

1. Pre heat oven to 350 degrees. 
2. Place flour, flax, baking soda, baking powder and sugar in a bowl and set aside. 
3. In a second bowl combine egg, oil and buttermilk. Clean your orange and cut the whole orange into quarters (with rind) and place in blender with orange juice, blend until smooth. 
4. Combine all the wet into the dry and mix until the ingredients are combined. 
5. Grease muffin tins or use liners, fill about ¾ full and bake for 15-20 minutes. 


 

Submitted by: Christopher Allan’s Pre School 


Oatcakes 

3 cups whole oats 

1 cup whole wheat flour 

½ cup unsweetened coconut 

½ cup flax seeds 

¼ cup ground flax 

½ cup sunflower seeds (chopped) 

¼ cup wheat germ 

¼ cup unsweetened cranberries (chopped) 

1 tsp baking soda 

¾ cup margarine 

1 cup brown sugar 

2 eggs 

1 Tbsp molasses 

 

DIRECTIONS: 

1. Pre heat oven to 350 degrees. 
2. Combine the first nine ingredients in a bowl and set aside. 
3. Cream margarine, sugar, eggs and molasses. Next add the wet ingredients to the dry and mix until combined, you may find this hard to mix by hand, you can use an electric mixer or clean your hands well and use your hand to make sure everything gets mixed. 
4. I use an ice cream scoop to drop cookies onto a cookie sheet covered with parchment paper. You could also roll out and use a cookie cutter to make your shape. 
5. Bake for 12 minutes and check cookies, they make take up to 15 minutes to cook. 


 

Submitted by: Christopher Allan’s Pre School 

 

Apple Spice Cake (serves 100) 

40 peeled and diced apples 

2 ½ cups of sugar 

1 can of applesauce 

3 Tbsp of Cinnamon 

 

Topping 

20 cups of quick oats 

2 cups of all- purpose flour 

1 tsp of cinnamon 

2 cups of melted margarine 

 

DIRECTIONS: 

1. Mix together apples, sugar, applesauce and cinnamon. Cover each pan with the topping. 
2. Bake at 375 degrees for 40 -60 minutes 


Submitted by: University Children's Centre 


Pumpkin Cookies 

Beat: 

1 cup non-hydrogenated margarine 

1 cup sugar 

1 cup brown sugar 

 

Add: 

2 tsp teaspoon grated orange zest 

2 cups pumpkin 

4 large eggs 

2 tsp vanilla extract 

 

Add: 

4 ¾ whole wheat flour 

4 tsp powder 

2 tsp baking soda 

2 tsp cinnamon 

1 tsp cloves, ginger and nutmeg 

1 tsp salt 

 

Bake: Drop by spoonful onto cookie sheet. Bake for 10 minutes at 350F. 

 

Submitted by: Tiny Treasures Nursery School 

 

Apple Spice Muffins 

1 ¾ cups whole wheat flour 

1Tbsp baking powder 

¼ tsp salt 

½ tsp nutmeg, cinnamon, cloves and ginger 

¼ cup dry skim milk powder 

2 eggs 

½ cup honey**, corn or maple syrup 

1 teaspoon vanilla 

½ cup vegetable oil 

1 large apple grated with skin on 

 

DIRECTIONS: 

1. Preheat oven to 375 F. 
2. Mix all dry ingredients in a bowl. 
3. Beat eggs, honey, vanilla and oil. 
4. In a hole in the middle of the dry ingredients place the grated apple and the mixed liquid ingredients. Mix only until ingredients are blended. 
5. Place in muffin pan and cook for 15 – 20 minutes or until lightly browned. 
6. Makes 12 smaller muffins or 10 larger ones. 


 

 Submitted by: Tiny Treasures Nursery School 


Brainy Brownies (from Sneaky Chef) 

½ cup margarine 

½ cup cocoa 

2 large eggs 

2 tsp vanilla 

½ cup honey**, corn or maple syrup 

½ cup purple puree (see below) 

½ cup flour blend (see below) 

¼ cup ground oats 

¼ tsp salt 

 

Flour Blend (from Sneaky Chef) 

1 cup unbleached white flour 

1 cup whole wheat flour 

1 cup wheat germ 

¼ cup ground flax 

 

Purple Puree 

3 cups raw baby spinach leaves 

1 ½ cups fresh or frozen blueberries 

1 tsp lemon juice 

3-4 Tbsp water 

 

DIRECTIONS for purple puree: 

1. Wash spinach. 
2. Bring to boil on stove with water and simmer 10 minutes. 
3. Rinse frozen blueberries quickly under cold water to thaw a little. 
4. Puree blueberries, cooked spinach, juice and 2 Tbsp of water until smooth. 
5. Add remaining water if necessary to make a fairly smooth puree. 


 

DIRECTIONS: 

1. Preheat oven to 350 degrees. Grease bottom only of a 13 by 9 inch baking pan. 
2. Melt margarine and add cocoa. 
3. In bowl, stir together eggs, vanilla, honey and purple puree. 
4. Combine this mixture with the cooled chocolate mixture 
5. In a mixing bowl stir together flour blend, oats, and salt. 
6. Add to chocolate mixture and blend thoroughly. 
7. Pour into prepared pan. 
8. Bake for 30 – 35 minutes, until a toothpick comes out clean. 
9. Allow to cool in pan before cutting. 


 

Keeps one week in fridge, covered tightly. 

 

Submitted by: Creative Kids Education Center 


Silken Tofu Pumpkin Pie 

 

10 inch pie crust (see recipe below) 

3 eggs 

2 ¼ cups pumpkin puree 

1 cup honey**, corn or maple syrup 

1 package (349g) firm Silken Tofu 

1 ½ tsp cinnamon 

¾ tsp cloves 

¾ tsp ginger 

¾ tsp nutmeg 

½ tsp salt 

 

DIRECTIONS: 

1. Prepare pie crust from recipe below. 
2. In a large bowl beat eggs lightly. Blend in pumpkin, honey, spices and salt. In food processor puree tofu, adding about 1 cup of the pumpkin mixture. 
3. Pour into bowl with remaining pumpkin mixture and stir until blended. 
4. Pour into pie crust. Bake in 350°F oven for about 1 hour. Let cool on rack. 


 

Submitted by: Creative Kids Education Center 

 

 

 

Speedy Pat in Pie Crust 

 

Combine together in your pie plate: 

3/4 cup whole wheat flour 

3/4 cup white flour 

1 Tbsp white sugar 

1/2 tsp salt 

 

Whisk together: 

1/2 cup vegetable oil 

3 Tbsp cold milk 

 

1. Add to flour mixture, mix until all is moistened, pat with fingers into pan, beginning at the center and moving out and up the sides. 
2. Prebake it in a 350 oven about 10 minutes. 


 

 

 

 

 

 

 


Morning Glory Breakfast Bars 

 

2 cups bran cereal 

1 1/2 cups shredded carrot 

1 cup milk 

3/4 cup drained canned crushed pineapple 

1/2 cup plain yogurt 

1 1/2 cups whole wheat flour 

2 tsp baking powder 

1 tsp ground cinnamon 

1/2 tsp baking soda 

1/2 tsp salt 

1 egg 

1/2 cup liquid honey**, corn or maple syrup 

 

 

DIRECTIONS: 

1. Preheat oven to 375 F. 
2. Line a metal baking pan with foil, leaving 5cm overhang at each end. Lightly grease the foil. 
3. In a bowl, combine bran cereal, carrot, milk, pineapple, and yogurt. Let stand for 5 minutes. 
4. In a large bowl combine flour, baking powder, cinnamon, baking soda, and salt. 
5. Whisk egg and honey into milk mixture. Pour over dry ingredients and stir just until moistened. 
6. Spread into prepared pan, smoothing top. Bake for about 30 minutes, let cool completely in pan on rack. Using foil overhang as handles, remove from pan and cut into bars. 


 

Submitted by: Becky’s Daycare 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


Orange Honey Muffins 

 

1 cup Whole wheat flour 

3 tsp Baking soda 

1/2 tsp Salt 

1/2 tsp Baking soda 

1 cup Rolled oats 

1 cup Orange juice 

½ cup honey **, corn or maple syrup 

1 Egg 

3 Tbsp Vegetable oil 

1 Grated orange zest 

1/2 cup raisins (chopped) 

 

 

DIRECTIONS: 

1. Mix and sift flour and baking soda. Stir in oats. 
2. Combine in a separate bowl orange juice, honey, egg, orange zest and oil .Beat until well blended. 
3. Stir wet ingredients into dry ingredients just until mixed. This batter will be thin. 
4. Fill muffin tins 3/4 full .Bake at 425 F for about 15 minutes or until golden brown. Makes 10 large muffins. 


 

Submitted by: Willowbrae Childcare Academy - Hammond Plains 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


Old-Fashioned Apple Pudding 

 

6 cups peeled sliced apples 

Juice of ½ lemon 

½ tsp nutmeg 

Yogurt 

 

Topping: 

1 cup rolled oats 

½ cup whole wheat flour 

½ cup bran 

1/3 cup honey**, corn or maple syrup 

¼ tsp salt 

1 to 2 tsp cinnamon 

Ginger and cloves mixture 

½ cup margarine 

¼ cup sunflower seeds (chopped) 

 

DIRECTIONS 

1. Place apple slices in the bottom of a greased 8 inch square pan. Sprinkle evenly with lemon juice and nutmeg. Add enough water to cover bottom of pan. 
2. Blend oats, flour, wheat germ, honey, salt and spices. Cut in margarine with pastry knife. Stir in sunflower seeds. Sprinkle topping evenly over the apples. 
3. Bake at 375 F for 50 minutes or until apples are tender and topping is golden brown. Serve warm with a dollop of plain yogurt. Makes 6 servings. 


 

Submitted by: St. Joseph's Children's Centre (Lacewood) 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


Delicious Oatmeal Muffins 

 

In a large bowl mix together the dry ingredients: 

1 cup oatmeal 

½ cup whole wheat flour 

¾ cup all purpose flour 

¼ cup brown sugar, packed 

3 tsps baking powder 

½ tsp salt 

½ tsp cinnamon 

¾ cup raisins (chopped) 

 

In second bowl mix together the wet ingredients. Mix well 

1 egg, whisked until frothy 

2 Tbsp molasses 

¼ cup oil 

1 cup milk 

1 tsp vanilla 

 

DIRECTIONS: 

1. Add the wet ingredients to the dry. Mix only until everything is moistened. 
2. Fill greased or lined muffin pans ¾ full. 
3. Bake in 400 F oven for 15 to 18 minutes. 
4. Yield 16 – 18 muffins. 


 

Submitted by: A Child’s World – early learning centre 

 

 

Zucchini Muffins 

 

1cup grated zucchini (Note: a small zucchini makes ½ cup grated) 2 eggs 4 Tbsp vegetable oil ½ cup honey**, corn or maple syrup 

1/2 tsp grated lemon peel 1-1/2 cup flour 1 tsp baking powder 1/2 tsp salt 1/2 tsp cinnamon DIRECTIONS: 

1. Mix first five ingredients together. 
2. Then add dry ingredients and stir. 
3. Put in muffin tins and bake at 400 degrees for 20 minutes. Makes 12 muffins. 


 Submitted By Paulie's Place 


Zucchini Banana Muffins 

3 ½ cups Flour 

1 cup Ground Flax Seed (or ½ cup Vegetable oil) 

2 cups Brown sugar 

4 tsp Baking soda 

2 tsp Baking powder 

2 tsp Cinnamon 

Pinch Salt 

3 cups Zucchini, grated (3) 

2/3 cup Banana, mashed (2) 

1 ½ cup Milk 

2 Eggs 

2 tsp Vanilla 

 

DIRECTIONS: 

1. Preheat oven to 350 F. 
2. Lightly coat or line two 12 hole muffin tins. 
3. In a large bowl whisk together first seven ingredients. 


Note: If using oil, add the oil to the wet ingredients not the dry. 

4. Add zucchini and banana to dry ingredients, stir to combine. 
5. In a small bowl whisk together milk, eggs, vanilla and oil (if using). Add to flour mixture and stir to combine. 
6. Divide batter among muffin cups. 
7. Bake 20-25 minutes, until toothpick comes out clean. Cool for 30 minutes. 


 

Submitted by: Little Ladybug’s Child Care Center 

 

Cloud 9 Biscuits 

2 cups flour 

4 tsp baking powder 

1 Tbsp sugar 

½ tsp salt 

½ cup margarine 

2/3 cups milk 

1 egg 

 

DIRECTIONS: 

1. Combine dry ingredients. 
2. Cut in margarine. 
3. Measure milk, drop egg in & beat. 
4. Add to flour mixture. 
5. Stir until blended. 
6. Place on flour board and knead 20 times. 
7. Roll out, cut and bake at 375 degrees for 10-15 min. or until desired color. 


 

Submitted By: Mount Pleasant Nursery School (Truro) 


Cinnamon Buns 

 

2 cup flour 

1 Tbsp baking powder 

½ tsp salt 

½ cup margarine 

¼ cup white sugar 

1 egg 

¾ cup milk 

 

DIRECTIONS: 

1. Combine dry ingredients & cut in margarine. 
2. Add egg to milk and beat slightly then add. 
3. Mix and knead 8-10times on floured surface. 
4. Roll out in a rectangle about ¼- ½ inch thick 
5. Spread with an additional ¼ cup margarine. 
6. Sprinkle with about ½ cup brown sugar and 1 tsp cinnamon. 
7. Roll up and cut into 12 portions. 
8. Bake in greased muffin tins for 12-15 minutes at 375 degrees. 


 

Submitted By: Mount Pleasant Nursery School (Truro) 

 

 

 

Mini Blueberry Banana Muffins 

 

1 cup mashed bananas 

1 egg 

1/2 cup water 

1/2 cup vegetable oil 

2 cups whole wheat flour 

1 tsp baking soda 

2 1/4 tsp baking powder 

1 cup blueberries 

 DIRECTIONS: 

1. Mix bananas, egg, water and oil in a bowl. 
2. Add the flour, soda and baking powder. Mix gently until smooth. 
3. Gently fold in blueberries. 
4. Divide batter evenly into a mini muffin pan. Bake at 350 degrees for 10-15 minutes 


 

Submitted by: Mount Pleasant Nursery School (Truro) 

 

 

 

 


MAIN DISHES 

 

Lentil Burgers 

 

I cup dried green lentils 

2 cups brown rice 

1 cup whole oats 

1 tsp curry powder 

2 eggs 

 

DIRECTIONS: 

1. Cook lentils until just tender. 
2. Cook brown rice as directed on box. 
3. Place lentils, rice and oats in a bowl and mix well, let this cool for about a half hour in the fridge. 
4. In small batches blend ½ this mixture in your blender until it appears like a paste. Fold the blended ingredients back into the rest of the rice and lentil mixture. Add the 2 eggs and curry powder Form into mini burgers and place back in the fridge until ready to use. 
5. Cook 4 minutes each side and serve on mini slider buns. 


 

This will make about 30 burgers, but you could make more or less depending on the size. 

 

Submitted by: Lower Sackville Nursery School 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


Oven Fried Chicken 

 

6 cups Ancient Grains cereal 

½ cup ground flax 

2 tsp ground sage 

2 tsp thyme 

1 tsp salt 

1 ½ cups White Puree (recipe below) 

6 Tbsp plain yogurt 

 

DIRECTIONS: 

1. Preheat oven to 400 degrees. 
2. Crush the cereal, add flax, herbs and salt. Mix well. 
3. Pour puree and yogurt in large plastic bag. Skin chicken and drop in the plastic bag and coat with mixture. (can refrigerate for up to a day – adds flavor) 
4. Roll chicken in cereal mixture, pressing crumbs evenly onto the chicken. 
5. Set chicken on baking sheet sprayed with oil. 
6. Cook 45 – 50 minutes (less if boneless) until lightly browned. 


 

White Puree (from Sneaky Chef) 

2 cups cauliflower florets 

2 small - medium zucchini, peeled & roughly chopped 

1 tsp lemon juice 

3-4 Tbsp water, if necessary 

 

DIRECTIONS: 

1. Steam cauliflower for 10-12 minutes until very tender. 
2. Pulse raw zucchini with lemon juice. 
3. Drain cauliflower and add to zucchini with 2 Tbsp water. Puree until smooth. If necessary add remaining water to make a smooth puree. 


 

Submitted by: Creative Kids Education Center 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


Pork Shoulder with Maple Sauce 

 

4 lbs boneless pork shoulder (pork butt roast) 

 

Paste: 

2 Tbsp honey**, corn or maple syrup 

1 ½ tsp salt 

1 tsp paprika 

1 tsp black pepper (freshly ground) 

2 Tbsp Dijon mustard 

 

1. Combine all ingredients and rub into roast. Marinate overnight in the refrigerator. 


 

Cooking Liquid: 

2 cups water 

1 cup apple juice 

½ cup maple syrup 

1 tsp tamarind paste 

6 cloves garlic, whole 

2 onions thinly sliced 

 

2. Set garlic and onions on bottom of pan. Set roast on top. Combine remaining ingredients and pour over roast. Cover tightly and cook in preheated 325F oven for 4 – 5 hours or longer, until pork is so tender that it falls apart when pierced with a fork. Turn a few times during cooking. 
3. When ready, remove from pan. Slice – if pulled pork, cool for 1 hour and shred into pieces. 
4. Add some of the cooking liquid to the pork. 


 

Submitted by: Creative Kids Education Center 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


Crispy No-Fry Fries 

 

Potatoes, white & sweet potato 

3 large egg whites, beaten 

Olive oil 

1 tsp salt 

4 Tbsp cornmeal 

1 Tbsp curry 

 

DIRECTIONS: 

1. Preheat oven to 400 degrees. 
2. Cut potatoes into sticks. Toss with beaten egg white, olive oil, salt and curry, coating evenly. 
3. Dust potatoes with cornmeal and spread in single layer on a baking sheet coated with oil. 
4. Bake 50 – 60 minutes until golden brown 


 

Submitted by: Creative Kids Education Center 

 

 

Baked Ziti 

4 lbs ziti or rigatoni noodles 

4 cups firm tofu, pureed 

14 cups pasta sauce (recipe below) 

1 1/3 cups grated parmesan cheese 

9 cups shredded mozzarella cheese 

 

DIRECTIONS: 

1. Preheat oven to 375 degrees. 
2. Cook pasta until slightly firm. Drain. 
3. Mix tofu and tomato sauce in a bowl. 
4. Toss pasta with mixture and 1 cup of mozzarella cheese. Put in baking dish. 
5. Top pasta with a combination of parmesan and remaining mozzarella cheese, sprinkling evenly over the top. 
6. Cover with foil and bake 30 minutes. Uncover and bake another 10-15 minutes or until top is lightly browned. 


 

Submitted by: Creative Kids Education Center 

 

 

 

 

 

 

 

 


Pasta Sauce (from Sneaky Chef) 

½ cup olive oil 

4 onions, pureed 

4 cloves garlic, finely minced 

1 cup orange puree (recipe below) 

1 cup white puree (recipe below) 

4 cans, 28oz, crushed tomatoes 

4- 6 oz cans tomato paste 

1 tsp salt 

 

DIRECTIONS: 

1. Cook onions and garlic in oil until slightly translucent. 
3. Mix in orange and white purees, tomatoes, and tomato paste. 
4. Bring to boil. Simmer 15 – 20 minutes until sauce thickens. 
5. Salt & pepper to taste. 


 

Orange Puree (from Sneaky Chef) 

 1 medium sweet potato, peeled & rough chopped 

 3 medium to large carrots, peeled & sliced into thick chunks 

 3-4 Tbsp water 

 

DIRECTIONS: 

1. Cook carrots and sweet potatoes until very tender. 
2. Drain and puree in food processor with 2 Tbsp water. 
3. If necessary add the more water to make a smooth puree. 


 

White Puree (from Sneaky Chef) 

2 cups cauliflower florets 

2 small - medium zucchini, peeled & roughly chopped 

1 tsp lemon juice 

3-4 Tbsp water, if necessary 

 

1. Steam cauliflower for 10-12 minutes until very tender. 
2. Pulse raw zucchini with lemon juice. 
3. Drain cauliflower and add to zucchini with 2 Tbsp water. Puree until smooth. 
4. If necessary add remaining water to make a smooth puree. 


 

Submitted by: Creative Kids Education Center 

 

 

 

 

 

 

 

 


Quinoa Pizza Bites 

1 cup uncooked quinoa 

2 large eggs 

1 cup chopped onion 

1 cup shredded mozzarella cheese 

2 teaspoons minced garlic 

½ cup fresh basil 

½ cup chopped peppers 

½ teaspoon salt 

1 teaspoon paprika 

1 teaspoon dried oregano 

Pizza sauce or tomato sauce for dipping 

 

DIRECTIONS: 

1. Place the quinoa and two cups of water in a covered pot. Bring to boil and the simmer for 20 minutes or until quinoa is tender. 

2. Preheat oven to 350 degrees. 

3. Mix together all the ingredients, except pizza sauce 

4. Distribute mixture into a greased mini muffin tin 

5. Bake for 15 to 20 minutes. Cool for 10 minutes before removing from pan. Serve with sauce for dipping. 

Submitted by: Allegro Child Care Centre 

 

Penne with Herbed Tomato Sauce 

4 Tbsp oil 

2 small onions, chopped 

4 cloves garlic, minced 

4 cans crushed tomatoes 

2 cups chicken stock 

4 tsp dried basil 

2 tsp dried rosemary 

Salt & freshly ground pepper 

Tuna or chicken 

Chopped fresh parsley, optional 

2 lb penne or macaroni 

 

DIRECTIONS: 

1. Heat oil over medium heat, cook onion & garlic for 5 minutes until tender. 
2. Add tomatoes. 
3. Stir in stock, basil and rosemary. Simmer for 10 minutes. 
4. Season with salt & pepper. 
5. Add chicken or tuna just before serving. 
6. Cook pasta until tender but firm. Drain. 
7. Toss with tomato mixture and serve immediately. 


Submitted by: Creative Kids Education Center 


Kidney Bean Salad 

1 cup dry kidney beans, soaked, cooked and drained 

1 green pepper, chopped 

½ cup chopped onions 

1 tsp crushed garlic 

½ cup oil 

¼ cup wine vinegar 

1/8 tsp paprika 

1/4 tsp salt 

1 tsp honey**, corn or maple syrup 

1 tsp Worcestershire sauce 

1 Tbsp tomato ketchup 

Dash of hot sauce 

2 Tbsp chopped fresh parsley 

1 cup plain yogurt 

1/4 cup milk powder 

 

DIRECTIONS: 

1. Combine the cooked beans, green pepper, onions and garlic. 
2. Make a dressing of the oil, wine vinegar, and the remaining ingredients, except yogurt and milk powder. 
3. Pour the dressing over the bean mixture and toss gently. 
4. Refrigerate this marinade at least 1 hour. Just before serving, whisk together the yogurt and milk powder. Stir into salad. 


 

Submitted by: St. Joseph's Children's Centre (Lacewood) 

Vegetarian Chili 

6 Tbsp olive oil 

2 onions chopped 

3 peppers chopped 

3 packages (1lbs) Veggie ground round 

3 Tbsp chili powder 

1 Tbsp cumin 

3 x 28oz cans of tomatoes 

2 Tbsp oregano 

4 x 19 oz cans of beans (black and white) 

 

DIRECTIONS: 

1. Heat oil in a large stock pot over med heat. 
2. Sauté vegetables until soft. Add veggies ground round, tomatoes, beans and seasonings. 
3. Cook over medium heat until liquid bubbles, reduce heat and simmer for 40 minutes. Serve over rice. Severs 40 children. 


 

Submitted by: Little Ladybug’s Child Care Center 


Spaghetti Meat Sauce 

 

2 Tbsp cooking oil 

2 kg lean ground beef 

6 stalks of celery diced 

2-3 onions diced 

2 green peppers diced 

2 x 28oz cans of tomatoes 

6 cups of tomato sauce 

2 Tbsp oregano 

Pinch of salt and pepper 

 

DIRECTIONS: 

1. Heat oil in large pan over medium heat. 
2. Add beef, celery, onions, and green peppers. Scramble fry until cooked, drain. 
3. Pour meet mixture into large stock pot. Add remaining ingredients and cook over medium heat, stirring occasionally until heated through. 
4. Sever over spaghetti noodles. 


 

Submitted by: Little Ladybug’s Child Care Center

 

Chickpea Mac and Cheese 

 

3 x 325g boxes of macaroni 

4 1/2 cups milk 

1 x 19 oz can of chick peas 

8 cups of shredded cheese 

1/2 tsp salt 

1 tsp paprika 

1 tsp pepper 

 

1 cup shredded cheese 

1/2 cup melted margarine 

1 cup bread crumbs 

 

DIRECTIONS: 

1. In a large pot, cook pasta al dente, drain. 
2. Combine beans and milk in 3 batches in a blender. Puree until smooth. Pour milk mixture into a pot and set over medium heat. Heat until just about to boil, stir in the cheese until melted. Stir in seasonings. 
3. Pour macaroni into 2 9x13 baking dishes. Pour over cheese sauce and stir until combined. 
4. Combine melted margarine and breadcrumbs, sprinkle on top of macaroni. Top with shredded cheese. Bake 20-25 minutes until bubbling. Severs 40 children. 


 

Submitted by: Little Ladybug’s Child Care Center 


Salmon Loaf 

(Serves ~40 children) 

9 cans Canned Salmon 

2 Onion, finely chopped 

1 ¼ cup Bread crumbs 

1 ¼ cup Margarine, melted 

12 Eggs, separated* 

1 ½ Tbsp Lemon Juice 

To taste - Parsley/Salt/Pepper 

 

DIRECTIONS: 

1. Preheat oven to 350 F. 
2. In a large bowl combine salmon, onion, bread crumbs and margarine. Stir in egg yolks, lemon juice and seasoning. 
3. In small bowl beat egg whites until stiff peaks form. Fold into salmon mixture. 
4. Transfer to greased 9” x 13” pans. Bake 30-40 minutes or until knife inserted in centre comes out clean. Let stand 10 minutes before slicing. 
5. Serve with rice and vegetables. 


 

*TIP: Separating eggs is done easiest by cracking the egg into your hand over a bowl. Drop egg back and forth from hand to hand until all the egg white is in the bowl. Place the yolk in a separate bowl. 

 

Submitted by: Little Ladybug’s Child Care Center 

 

 

Baked Fries 

 Potatoes unpeeled olive oil Mrs. Dash Garlic and Herb DIRECTIONS: 

1. Slice potatoes into strips. Put in bowl and toss with desired amount of olive oil and Mrs. Dash. 
2. Place on baking sheet and bake at 350 degrees for 30 minutes or until cooked through. 


 

Submitted by Paulie’s Place 

 


 



Fish Cakes 

2 cans drained salmon 4 slices whole wheat bread, crumbled (or 2 cups dried bread crumbs and ¾ c water) 1 1/2 tsp dried Italian herb blend ¼ cup mayo 2 Tbsp lemon juice 1 cup grated mozzarella cheese ½ cup diced green onion DIRECTIONS: 

1. Mix all ingredients together. Cover and refrigerate for 10 minutes. 
2. Shape into patties. Spray pan with cooking spray and cook for 3 minutes on each side or until golden brown. Uncooked patties may be frozen on a pan and then transferred to a container. 


 

Submitted by Paulie’s Place 

 

Meatballs 

(Yield 7 dozen) 

1 ½ cup Onion, chopped fine 

1/3 cup Ketchup 

3 Tbsp Lemon Juice 

1 Tbsp Worcestershire Sauce 

1 cup Breadcrumbs 

2 Eggs 

3 lbs Ground Beef 

 

DIRECTIONS: 

1. Preheat oven to 400F. 
2. In a large bowl combine all ingredients and mix very well. Shape into 1 inch balls. Place meatballs on a greased rack in a shallow baking pan. 
3. Baked uncovered at 400 F until meatballs reach an internal temperature of 160 F. Drain. 
4. Serve immediately. Freeze unused meatballs. 


 

Honey Garlic Sauce 

6 Tbsp Garlic 

2 ½ cups Ketchup 

1 2/3 cups Honey**, corn or maple syrup 

1/3 cup Soya Sauce 

 

DIRECTIONS: 

1. Put sauce ingredients in a saucepan and bring to a boil. 
2. Decrease heat and cover and simmer for 10 minutes. 
3. Pour over meatballs. Serve with rice and vegetables. 


Submitted by: Little Ladybug’s Child Care Center 


Stuffed Bell Peppers 

You will probably have some of the filling mixture left over, which would be wonderful to use in savory mini-meat pies, or to be frozen for another time. 

 

6 medium-sized bell peppers, any color you prefer 

2 Tbsp olive oil, plus more for drizzling 

1 large yellow onion, diced 

3 cloves garlic, minced 

1 1/4 pound ground turkey, 1 package 

2 cups cooked brown rice 

1 1/2 tsp ground cumin 

1 tsp ground cinnamon 

1 tsp kosher or sea salt 

1/2 tsp freshly ground pepper 

1 14 ounce can Italian stewed tomatoes, chopped 

1/2 cup golden raisins (chopped) 

 

DIRECTIONS: 

1. Preheat oven to 425 degrees. 
2. Heat olive oil in a large skillet over medium heat. Add the garlic and onion and cook, stirring occasionally, until softened, 5 minutes. While the onions are cooking, wash the bell peppers and slice off a bit of the bottom so they sit flat, taking care not to cut into the interior. Cut off the tops about one half inch down from the stem and carefully remove the seeds and white membrane. Set aside. 
3. Add the turkey to the pan and break apart with a spatula. When fully cooked through, add cooked rice, cumin, cinnamon, salt and pepper. Stir well to combine. Add the canned tomatoes and the raisins and stir well. Remove from heat. 
4. Place the peppers in a 9 x 13 inch baking dish and stuff with the meat mixture, mounding slightly. Drizzle tops and sides of each pepper with olive oil. Return the peppers' tops and cover tightly with foil. 
5. Bake for 25-30 minutes or until peppers are tender. 


 Ingredient Tips: Look for packages of diced onions in your supermarket's refrigerated produce section to cut down on prep time. Bottled minced garlic is also a great time saver. Many grocers carry packages of pre-cooked brown rice that may either be on the shelf with the rice or in the freezer aisle. Quick cook (instant) brown rice is also available. To quickly chop canned items, remove the can's lid and cut up the contents using a pair of clean scissors or kitchen shears. 

 

Submitted By: Mount Pleasant Nursery School (Truro) 


 

 

 

 


Gluten Free Chicken fingers/Fish Sticks 

 

2 boneless, skinless chicken breasts / a package of salmon trimmings or whatever fish you desire 

1 cup cornmeal 

1 egg 

 

DIRECTIONS: 

1. Beat egg in small bowl. Add cornmeal to another small bowl. 
2. Cut breasts/fish into strips and dip individually into the beaten egg then transfer to the cornmeal and coat. 
3. Place on tinfoil lined cooking sheet and place in 400 degree oven for 20 minutes. 


 

Submitted By: Mount Pleasant Nursery School (Truro) 

 

Broccolini with Lemon and Garlic Broccolini's long, tender stalks are completely edible and their mild-tasting loose florets and occasional yellow flowers are wonderfully delicious. I like to serve it simply, tossed in a bit of olive oil with a squeeze of lemon juice, so that its fresh flavor shines through. 

 

1 pound broccolini or "baby broccoli" 

1 tablespoon olive oil, extra virgin 

2 cloves Garlic, slivered 

2 Tbsp water 

zest from one lemon 

juice from 1 lemon 

pinch sea salt 

pinch pepper 

 

DIRECTIONS: 

1. Rinse broccolini thoroughly. Cut of stem ends and peel thicker stems to get off any tough skin. 
2. Drizzle olive oil in a large skillet. Add garlic cloves, and turn the heat to medium. When garlic begins to color and becomes fragrant add broccolini and sauté for 3 minutes. To make this coleslaw dressing increase vinegar to ½ cup, add ½ pureed avocado and ½ cup milk. Also increase the sweetener to ¼ cup. 
3. Add water to the pan, cover and let steam for 3 minutes or until broccolini becomes crisp-tender. Add lemon juice, lemon zest, salt and pepper. Taste for seasoning and serve warm or at room temperature 


 

Submitted by: Mount Pleasant Nursery School (Truro) 

 

 

 


Mini Pizza’s 

 

1 jar tomato sauce of choice 

1 can chick peas or 1 ½ cup chicken 

Mixed peppers 

Mushrooms 

Onions 

Mozza cheese (shredded) 

Whole wheat English muffins split 

 

DIRECTIONS: 

1. In food processor chop chicken and set aside. 
2. Chop chick peas, peppers and mushrooms. 
3. Mix into tomato sauce. 
4. Spread mixture over muffins and top with Mozza. 
5. Bake at 350 degrees until lightly crisp with bread still soft. 


 

Submitted By: Mount Pleasant Nursery School (Truro) 

 

 

 

Clara's Favorite Spaghetti 

 

1 package of ground pork or chicken 

1 jar of pasta sauce 

1/2 cup water 

2-4 Tbsp of tomato paste 

1 small onion, finely chopped 

1/2 cup of finely chopped bell peppers 

1/2 cup of finely chopped zucchini 

1/2 cup of finely chopped mushrooms 

1 clove garlic, finely chopped 

1 tsp onion powder 

2 tsp oregano 

 

DIRECTIONS: 

1. Fry pork or chicken until fully cooked then crumble and remove from pan. 
2. Sauté vegetables and garlic in a small amount of olive oil. Add onion powder and oregano. 
3. Stir in pasta sauce, water, tomato paste and reserved meat. Bring just to a boil then simmer on low for 15-20 minutes. Serve over whole grain spaghetti and sprinkle with your favorite cheese. 


 

Submitted by: Mount Pleasant Nursery School (Truro) 

 

 


Macaroni Casserole 

 1 tsp olive oil 1 pound of extra lean ground beef or lean ground pork 2 cups of dry pasta ( penne or small shell work best) 2 cans of low sodium tomato soup 1 cup of chopped green pepper 1 cup of chopped onion 1 cup of chopped mushroom 1 Tbsp of dried oregano 1 Tbsp of dried basil Pepper to taste 1 cup of shredded cheese (your choice) 

DIRECTIONS: 1. Preheat oven to 350. 

2. Place skillet on medium heat and add oil. Add ground beef or pork. 3. Add oregano, basil and pepper. 4. Cook pasta according to package directions. 5. Add green pepper, onion and mushrooms to meat. 

6. When meat and veggies are cooked, add tomato soup and reduce heat. Stir ingredients often and simmer for 5-10 minutes. 

7. Add pasta to meat and veggie mixture 8. Transfer to baking dish and sprinkle cheese on top 9. Place in oven until cheese is melted Submitted by: Mount Pleasant Nursery School (Truro) 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


Seven Layer Dinner 

 

2 Large onions 

4-5 Potatoes (sliced) 

3-4 Carrots (coined) 

1 Can peas (drained) 

1 Can corn (drained) 

1 Can low sodium tomato soup 

1 ½ can of water 

1/2 Cup Rice 

Salt and pepper 

1-1/2 LBS Ground Beef 

 

DIRECTIONS: 

1. Preheat oven to 350 degrees. Grease casserole dish. Slice onions in rounds and spread over bottom of the dish. 
2. Sprinkle salt and pepper between each layer (ingredient). 
3. Next add sliced potatoes (which should be ¼ in thick). 
4. Next a layer of carrots, then a layer if peas and corn. 
5. Sprinkle with rice next and top with ground beef. 
6. In a bowl combine tomato soup and a can of water then pour over ground beef. 
7. Cover and cook for 1 ½ hours. Remove cover for last 20 minutes to brown top. 


 

Submitted by: Mount Pleasant Nursery School (Truro) 

 

Pepper Steak 

1 lb. steak 

1 green pepper 

1 can low sodium tomato soup 

1 can water 

1 tsp soya sauce 

Corn starch 

1 oxo cube 

 

DIRECTIONS: 

1. Cut steak in thin strips. Brown steak in fry pan. 
2. Add sliced green pepper. 
3. When pepper loses its crispness add soup and water. Simmer. 
4. Add soya sauce and oxo cube. Thicken with corn starch. 


 

Submitted by: Mount Pleasant Nursery School (Truro) 

 

 

 

 

 


Pineapple Chicken Casserole 

 

1-6oz pkg. noodles (cooked) 

2 Tbsp flour 

1 cup milk 

2 Tbsp margarine 

1 tsp Worcestershire sauce 

2 cups chicken (cooked & cut up) 

1 cup condensed mushroom soup (recipe in soups and chowders section) 

1 cup pineapple (can be drained to reduce sugar) 

¼ tsp salt 

¼ tsp Pepper 

 

DIRECTIONS: 

1. Make cream sauce of flour, milk and margarine, by melting margarine, mix in flour and gradually adding milk until thickened. (Take care not to scorch). 
2. Add Worchester sauce and mushroom soup, stir and add chicken, pineapple, salt & pepper. 
3. Mix with cooked noodles into a casserole and bake at 350 degrees for about 30 minutes. 


 

Submitted By: Mount Pleasant Nursery School (Truro) 

 

 

 

Great Nanny Clara's Corn Scallop 

 

1 Tbsp flour 

1 cup milk 

2 cups of canned corn 

1 egg 

1 cup whole wheat cracker crumbs, crushed 

Pepper to taste 

Margarine (optional) 

 

DIRECTIONS: 

1. Mix flour in milk and add to corn. Mix in beaten egg and 3/4 of the cracker crumbs and pepper. 
2. Put in baking dish. Sprinkle remaining cracker crumbs on top and dot with margarine. Bake in a hot oven (400 degrees) for 30 minutes. 


 

Submitted By: Mount Pleasant Nursery School (Truro) 

 

 

 


SOUPS AND CHOWDERS 

 

Veggie Chowder (add Haddock to make Fish Chowder) 

 

½ cup vegetable oil 

4 onions, chopped 

3 cups celery, chopped 

1 Tbsp basil 

1 tsp thyme 

2 lbs potatoes, coarsely chopped 

6 1/2 cups water 

2 lbs carrots, chopped 

1 large sweet potato, chopped 

2 lbs zucchini, chopped 

3 cups frozen corn 

5 cups milk 

1 cup yogurt 

Salt & pepper to taste 

 

DIRECTIONS: 

1. Sauté the onions, celery and herbs in oil until onions are translucent. 
2. Combine potatoes, sweet potatoes, ½ the carrots and zucchini, and water, bring to a boil, and simmer until soft. Set aside. 
3. Returning to onion mixture, add half the carrots, chopped, and the corn. Continue sautéing until vegetables are tender. Turn off the heat. 
4. Puree the potatoes, carrots and zucchini with water, in batches. Use the yogurt if more liquid is needed. 
5. Pour, along with milk and remaining yogurt, into the sautéed vegetables. 
6. Adjust for salt and pepper. 


 

Submitted by: Creative Kids Education Center 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


Taco Soup 

4 Tbsp olive oil 

4 medium onions, pureed 

8 (4-ounce) cans tomato paste 

1 cup mild salsa 

1 cup orange puree 

1 cup white bean puree (recipe below) 

16 cups chicken broth 

4 lbs chicken, cooked & shredded 

2 Tbsp lime juice 

Salt & pepper to taste 

 

Garnishes: shredded cheddar, plain yogurt, corn 

1. Heat oil over medium in a soup pot. Cook onions until slightly translucent. 
2. Then add the tomato paste, salsa and purees, and stir for a minute. 
3. Add chicken broth and bring to a simmer for 10 – 15 minutes. 
4. Add chicken and simmer a few more minutes. 
5. Add lime juice and salt & pepper. 


 

Submitted by: Creative Kids Education Center 

 

White Bean Puree(from Sneaky Chef) makes 1 cup 

1 15-oz can navy beans 

2-3 Tbsp water 

 

DIRECTIONS: 

1. Puree drained beans with 2 Tbsp water in food processor until smooth. Consistency should be of peanut butter. If necessary thin with more water. 


 

Submitted by: Creative Kids Education Center 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


Haddock Chowder 

 

1 fillet of haddock cubed 

Diced chives, celery and onion to taste 

4 Peeled and diced medium potatoes 

1 cup condensed cream mushroom soup (recipe below) 

2 cups milk 

Salt & pepper to taste 

 

DIRECTIONS: 

1. Cube fish and boil in large pot. 
2. Add celery, onion and potatoes and cook until tender. 
3. Drain and add chives, milk and mushroom soup. 
4. Simmer until hot and serve with whole wheat crackers. 


 

Submitted By: Mount Pleasant Nursery School (Truro) 

 

Condensed Cream of Mushroom Soup 

 Make your own. You can substitute celery, broccoli or other veggies for the mushrooms. This makes approximately as much as a 10 3/4 oz. Can of condensed cream of mushroom soup and can be used in any recipe that calls for one. It can also be made in larger quantities and freezes well. If you use homemade chicken broth, the sodium would be even less. To make uncondensed cream of mushroom soup, just double the chicken broth and the milk. 

1 cup Mushrooms, Sliced 1/2 cup Onion, Chopped 1/2 cup Low Sodium Chicken Broth 1 Tbsp Parsley 1/4 tsp Garlic Powder 2/3 cup condensed milk 2 Tbsp Cornstarch 

 

DIRECTIONS: 

1. Cook mushrooms, onion and spices in the chicken broth until soft. 
2. Process in a blender or food processor until well pureed. 
3. Shake together condensed milk and cornstarch until dissolved. Cook and stir until thick. Stir in veggie mixture. 


 

LowSodiumCooking.com 

 

 

 

 


Corn Chowder with Chicken 

Serves ~40 children 

 

2 Tbsp Cooking oil 

2 medium Onion, diced 

6 stalks Celery, diced 

6 medium Carrots, diced 

5 medium Potatoes, diced 

12-14 cups Chicken broth 

4 cups Frozen Corn 

4 cups Cooked chicken, diced 

1 L Milk 

1 Tbsp each Oregano/Basil 

Pinch Pepper 

 

DIRECTIONS: 

1. Heat oil over medium heat in large stock pot. 
2. Sauté onions, celery, and carrots until soft. 
3. Add potatoes and broth. Bring to a boil. 
4. Continue boiling until potatoes are tender. Add corn, cooked chicken and seasoning. Bring to a boil again. 
5. Add milk, reduce heat to low and heat through. 


 

Submitted by: Little Ladybug’s Child Care Center 

 

 

 

 

Anna’s Tomato Soup 

 

Dash of salt and pepper 

3 (28 oz) tins whole tomatoes 

½ cup of milk 

Pinch of baking soda 

Cornstarch to thicken 

 

DIRECTIONS: 

1. Blend tomatoes, salt, pepper and milk in blender for 3 minutes. 
2. Pour tomato mixture through a strainer and remove the seeds. 
3. Place in a pot and bring to a boil, then simmer for an hour. 
4. Add cornstarch to thicken. Remove from heat and serve with wedges of mozzarella cheese. 


 

Submitted by: St. Joseph's Children's Centre (Lacewood) 

 

 


Chicken Noodle Soup 

 

1-2 Tbsp cooking oil 

2 medium onions diced 

6 stalks of celery diced 

2kg of chicken diced 

20 cups of chicken broth 

6 cups of frozen mixed vegetables 

3 cups of broad egg noodles 

Pinch of pepper 

1 Tbsp each of parsley, oregano, thyme 

 

DIRECTIONS: 

1. Heat oil in large stock pot over medium heat. Add onion, celery and chicken. Cook until chicken is cooked. 
2. Add chicken broth and bring to a boil. Add frozen vegetables and noodles. 
3. Bring to a boil, reduce heat. Add seasoning and simmer until pasta is tender. Serves 40 children. 


 

Submitted by: Little Ladybug’s Child Care Center 

 

 

Beef Barley Soup 

(Serves 40 children) 

2 Tbsp Cooking oil (veg) 

2 cups Onions, diced 

2 cups Celery, diced 

2 cups Carrots, diced 

6 cups (2kg) Beef, cubed 

2 cups Potatoes, diced 

16-20 cups Beef stock 

2 x 28 oz cans Canned diced tomatoes 

2 cups Pearl Barley 

2 tsp each Basil/oregano/pepper 

 

DIRECTIONS: 

1. Heat oil in large stock pot over medium heat. 
2. Add onions, celery, carrots and beef. Cook until beef is no longer pink. Drain fat. 
3. Add potatoes, beef stock and tomatoes. Bring to a boil and add barley and seasoning. 
4. Bring to a boil again and then reduce heat to med-low. Simmer for 45 minutes, stirring occasionally, until barley is cooked. 


 

Submitted by: Little Ladybug’s Child Care Center 

 

 

 


EXTRAS 

 

Yummy Salad Dressing 

 

¼ cup apple cider vinegar – substitute balsamic 

½ cup olive oil – substitute grape seed oil 

3 Tbsp honey**, corn or maple syrup 

1 – 2 tsp Dijon mustard – I use the grainy mustard 

 

DIRECTIONS: 

1. Place in shaker and shake before using on salad. 


 

Submitted by: Creative Kids Education Center 

 

 

Taco Seasoning (without the additives) 

Ingredients 

4 parts chili powder 2 parts ground cumin 1 part paprika 1 part crushed red pepper or cayenne pepper 1 part dried oregano 1 part onion powder 1 part garlic powder 1 part salt ½ part black pepper 

 

DIRECTIONS: 

1. Throw spices and herbs in a bowl and combine. 
2. If the spices are whole seeds/flakes, grind in a coffee/spice grinder. 


 

Submitted by: Creative Kids Education Center