2013 Recipe BookManchester Recreation Department

After School Program at Bennet Academy

F L A S H

We would like to thank the FLASH studentsand staff for their time and dedication!

The participants in the FLASH program wouldlike to dedicate this cookbook to the membersof our community. We believe, “A community

that promotes health and wellness is a community where we want to live!”

We hope you enjoy!

Friends Learning Athletics, Service & Health F L A S H

Special thank you!We would like to acknowledge the efforts of the

School Readiness Council Health Work Group and the University of Connecticut Masters in Public Health Program.

MANCHESTER'S MESSAGE FOR A HEALTHIER YOU

Every day, every child should aim for:9 Hours of Sleep

5 Servings of Fruits & Vegetables 2 Hours or Less of Screen Time

1 Hour of Physical Activity0 Sugary Beverages

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Directions:1. Spread peanut butter onto bread using your butter-knife2. Add banana and strawberry slices3. Roll up the bread4. Using your knife, cut the bread roll into 3-4 smaller "sushi" rolls5. Enjoy!

Makes 1 serving

Ingredients:1 slice whole wheat bread2 tbsp peanut butter1/4 cup sliced banana1/4 cup sliced strawberry

Materials:Butter-knifeKnife

Jocelyn's Fruit Sushi

9 5 2 1 09 Hours of Sleepo Know how much sleep is recommended for your child:

18 months-3 years: 12-14 hours per night3-5 years: 11-13 hours per night5-12 years old: 9-11 hours/nightAdolescents: 8.5-9.5 hours/night

Directions:1. Combine canola oil, brown sugar, vanilla extra, and about 1 tsp of cinnamon in a bowl. 2. Mix until it becomes a brown sugar paste. 3. Heat griddle to 350 degrees and coat with non-stick cooking spray (PAM). 4. Spread half of the brown sugar mixture on the outside of one piece of bread. 5. Put the brown sugar side face down on the griddle. Meanwhile, add the banana slices, a

tiny bit of the brown sugar paste, and more cinnamon. 6. Take the second piece of bread and cover the outside with remaining brown sugar paste. 7. Then place it on top of the banana slices (brown sugar side facing up). 8. Press sandwich with a spatula and flip to cook the other side. 9. Cook until outside of sandwich is lightly browned and crispy. 10. Allow to cool

Ingredients:2 slices of whole wheat bread1/2 banana2 Tbsp canola oil2 Tbsp brown sugar1/2 tsp vanilla1/2 tsp cinnamonnon-stick spray (PAM)

Materials:GriddleSpatulaBowlSpoonButter knifeMeasuring cupsMeasuring spoons

Tiana's Grilled Banana Sandwich

9 Hours of Sleep

o Promote regular evening and bedtime routines that encourage falling asleep9 5 2 1 0

Directions:1. Using your cutting board and knife, cut your cucumber in half vertically.2. Using your ice cream scooper, scoop out some of the middle of the cu-cumber. 3. In a bowl add tuna, canola oil, salt, pepper and lemon juice and mixtogether.4. Using a spoon, scoop the tuna combination into the cucumber.

Makes 2 servings

Ingredients:1 cucumber1 can low sodium tuna fish1 Tbsp canola oil1/2 tsp salt1/2 tsp pepper2 Tbsp lemon juice or fresh lemons

Materials:cutting boardknifeice cream scooperspoonbowlmeasuring cupsmeasuring spoonscan opener

Cameron's Tuna Boats

5 Servings of Fruits and Vegetables

o Offer fruits and vegetables at every meal and for snacks 9 5 2 1 0

Directions:1. Whisk together your egg and milk2. Lightly coat your slice of bread with the egg and milk mixture.3. Cook on your griddle or hot pan for 3 minutes each side or untilgolden brown.4. Sprinkle your cinnamon on top5. Cut slice of French toast in half, and add your Lite Cool Whip on top.6. Next, add your blueberries and your dollop of strawberry creamcheese. Enjoy! Makes 1 Serving

Ingredients:1 Slice of Whole Wheat bread1 Egg1/4 Cup Low Fat Milk1 Tbsp Cinnamon1/4 Cup Lite Cool Whip1 Tbsp Blueberries1 Dollop of Strawberry CreamCheese

Materials:Measuring CupsMeasuring SpoonsGriddle or Hot pan SpatulaBowlWhisk

Aaron's Healthy French Toast

5 Servings of Fruits and Vegetables

o Involve your children in developing health grocery lists and menus9 5 2 1 0

Directions:1. Place pita chips on your plate2. Add all of your fruit on top of pita chips3. Drizzle your honey over the fruit4. Add your Cool Whip on top5. Enjoy!

Makes 2 Servings

Ingredients:1 Handful cinnamon pita chips1/4 Cup blueberries1 Sliced Granny Smith Apple1/3 Cup of lite Cool Whip1 Tbsp Honey

Materials:Measuring CupsMeasuring SpoonsCutting KnifeCutting Board

Anne’s Dessert Nachos

5 Servings of Fruits and Vegetables

o Prepare meals with your children 9 5 2 1 0

Directions:1. Using your knife and cutting board, slice the strawberriesand bananas.2. Using your spoon, scoop the yogurt into the waffle cone. 3. Add your fruit.4. Enjoy!

Makes 1 serving

Ingredients:1 waffle cone1/2 cup low fat vanilla yogurt1/4 cup blueberries1/4 cup strawberries1/4 cup bananas

Materials:KnifeCutting boardSpoonMeasuring cupsMeasuring spoons

Katelyn’s Fruity Wonderland Cones

5 Servings of Fruits and Vegetables

o Be a good role model - eat meals together and eat your fruits and veggies

9 5 2 1 0

Directions:1. Add all ingredients into the blender2. Blend until smooth and creamy3. Pour and Enjoy!

Makes 2 Smoothies

Ingredients:1 Cup Orange Juice1/2 Cup Low Fat Vanilla Yogurt1/4 Blueberries1/4 Cup Raspberries1 Tbsp Lemon Juice

Materials:Measuring CupsBlender

Abby’s Citrus Cyclone Smoothie

2 Hours or Less of Screen Time

o Limit television, computer and hand-held game time 9 5 2 1 0

Directions:1. Using your butter-knife, spread peanut butter onto your tortilla2. Add your banana3. Add your honey4. Add your granola5. Roll up your tortilla, Enjoy!

Makes 1 serving

Ingredients:1 Whole wheat tortilla1 Banana 2 Tbsp peanut butter1 Tbsp honey1/4 Cup Granola

Materials:Measuring CupsMeasuring SpoonsButter-knife

Savanah's Banana Burrito

2 Hours or Less of Screen Time

o Don’t allow children to eat while watching television 9 5 2 1 0

Directions:1. Combine all ingredients into your bowl2. Enjoy!

Makes 1 Serving

Ingredients:3/4 Cup of Life Cereal1 Snack size box of raisins1 oz. Pretzels1 Tbsp Chocolate Chips

Materials:Measuring cupsMixing bowl

Anthony’s FLASH Trail Mix

2 Hours or Less of Screen Time

o Promote family time with board games, cards, etc. 9 5 2 1 0

Directions:1. Using your potato masher, mash together the banana andthe apple in your mixing bowl2. Add cinnamon3. Spread the banana apple mixture onto your tortilla4. Fold tortilla in half and cut into fourths5. Enjoy!

Makes 1 Serving

Ingredients:1 Whole Wheat tortilla1 Diced apple1 Sliced banana1 Tsp of cinnamon

Materials:Mixing bowlCutting KnifePotato masher

Mikayla‘s Apple Banana Bash

1 Hour of Physical Activity

o Create environments that provide for active play 9 5 2 1 0

Directions:1. Heat griddle or hot pan2. Spread pizza sauce onto half of the tortilla3. On that same half, place cheese, peppers, and pepperoni4. Fold tortilla in half and carefully place on the griddle or pan5. Heat quesadilla until the cheese has melted and the tortillais light brown and crispy6. Using the spatula, remove your quesadilla from the griddleor pan and allow to cool7. Cut quesadilla into slices, Enjoy!Makes 1 Serving

Ingredients:1 Whole Wheat Tortilla1/4 Cup pizza sauce1/4 Cup Low fat shredded mozzarella cheese1 Tbsp diced green peppers3-4 Slices of pepperoni

Materials:Griddle or Hot panCutting knifeCutting boardMeasuring Cups

Michael’s Healthy Pizza Quesadilla

1 Hour of Physical Activity

o Make physical activity part of your family time by going onwalks together, playing active games, or organized sportstogether.

9 5 2 1 0

Directions:1. Slice the strawberry into thin slices2. Spread the Lite Cool Whip onto your graham crackers3. Place strawberry slices on graham cracker4. Put graham crackers into a sandwich5. Enjoy!

Makes 1 Serving

Ingredients:1 Sliced Strawberry2 Whole grain graham crackers1-2 Tbsp. of Lite Cool Whip

Materials:KnifeTablespoon

Sean’s Strawberry Smores

0 Sugary Beverages

o Purchase beverages that contain little or no sugar 9 5 2 1 0

Directions:1. Toast the bread.2. Add desired amount of cream cheese to the bread usingbutter-knife.3. Using cutting board and knife, cut the strawberry into thinslices.4. Add the strawberry slices onto the bread and enjoy!

Makes 1 serving

Ingredients:1 slice whole wheat breadLow fat strawberry cream cheeseStrawberry

Materials:ToasterCutting BoardKnifeButter-knife

Selina’s Strawberry Twist

0 Sugary Beverages

o Buy low-fat milk for children over 2 years old 9 5 2 1 0

Directions:1. Slice the apples using the apple slicer.2. Drizzle honey over the apples slices.3. Add your granola.4. Add your blueberries.5. Enjoy!

Makes 1 serving

Ingredients:1 apple1 tbsp honey1/4 cup granola1/4 cup blueberries

Materials:Apple SlicerMeasuring CupsMeasuring Spoons

Ali’s Apple Nachos

0 Sugary Beverages

o Offer water between meals or 100% juice as a snack 9 5 2 1 0

Directions:1. Using cutting board and knife, cut your cheese intomedium sized squares.2. Add one piece of fruit to skewer.3. Add one piece of cheese to skewer.4. Continue process ( switching the type of fruit each time)until skewer is full and enjoy!

Makes 1 serving

Ingredients:1 block yellow cheddar cheese1 block white cheddar cheese1 StrawberrySliced WatermelonGrapesSliced Honey Dew Melon

Materials:SkewersKnifeCutting board

Nate’s Fruit & Cheese Kabobs

For more information about the importance of fruit and vegetables go to USDA’sChooseMyPlate.gov or CDC’s Fruit and Vegetables Benefitshttp://www.fruitsandveggiesmatter.gov 9 5 2 1 0

Directions:1. Add all ingredients (except for the ice) into the blender. 2. Blend for 30 seconds or until desired consistency, addingthe ice cubes in one at a time.3. Pour into serving cups and enjoy!

Makes 4 servings

Ingredients:6 ounces orange juice1 cup low fat milk1 cup water1/4 cup sugar1 tsp vanilla extract8 ice cubes

Materials:BlenderServing cupsMeasuring cupsMeasuring spoons

Tom’s Orange Dream

Disclaimer:These recipes were developed by the children in the FLASH program based on nutritionlessons learned in the program.

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