Rethink your snack & drink international

RETHINK YOUR SNACK & DRINK

By Activity & Eating International Team

HEALTHY SNACK + FRUITS & VEGGIES SMOOTHIE excellent alternative for sweet or salty snacks and unhealthy calorie soft drinks.

School children need energy throughout the busy days. Most or them eat high-calorie snacks that offer little nutrition. Smart snacking is a great way to meet daily nutrient requirements that they could be missing at meal times.

Think of snacks as mini-well balanced meals Resign from unhealthy food and reach for kid-friendly healthy snack & drinks recipes

Snack Ideas from all Food Groups These three guidelines will help you choose healthier snacks:

OATMEAL & DELICACIES BARS Ingredients: • • • • • • • • •

500 g of oatmeal 200ml of milk (canned , sweetened) 1/2 cup of raisins 1/2 cup of dried cranberries 1/2 cup of chopped almonds 1/2 cup of sunflower seeds 1/2 cup of chopped walnuts 1/2 cup of pumpkin seeds 1 cup of favourite dried fruits

Preparation: 1.

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Put all dried ingredients into the bowl and stir them.

Heat up milk and pour it into the bowl.

Gradually stir in dry ingredients.

Spread mixture into greased baking dish and smooth down well with spatula.

Preheat oven to 130 degrees.

Bake 50-60 minutes and allow to cool at least 30 minutes before cutting.

BAKED APPLE IN A RASPBERRY CLOUD Ingredients: • • • •

6 medium apples 1 package of puff pastry thick low-fat plain yoghurt a few raspberries and a small amount of raspberry juice

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Peel the apples thinly and hollow the centeres.

Cut puff pastry into strips (about 2 cm).

Wrap up the apples with the strips of dough .

Place the apples on a baking tray.

Bake in the oven until golden brown dough.

Place each cooled baked apple on a plate.

Lay a spoon of thick low-fat yoghurt next to the apple.

Sprinkle yogurt with raspberries and gently decorate with some raspberry juice .

BUFFINS Ingredients: • • • • • • • • • • •

140 g wholemeal flour 140g oo four 90g of melted butter s2 bananas 50g raisins 120g sugar 100ml of skimmed milk 3 tea spoons of baking powder 2 eggs 3 table spoon of orange juice 1 orange peel

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Soak the raisins in orange juice for an hour Sift the two types of flour and the baking powder into a large bowl, add sugar and dried raisins Blend the bananas and add as much milk as needed to obtain the 250 ml of compound In another bowl beat the eggs, add the mixture of bananas , milk, melted butter, orange juice and orange peel Join the liquid ingredients with the dry ones Fill the greased muffins moulds with the dough up to about 3/4 Put the muffins into a preheated oven Bake the muffins at 200° for 20 minutes

Banana & Chocolate Pancakes Ingredients: • 2 eggs • 1 cup of oat • 3 teaspoons of Baking Powder • 1 ½ cup of flour • 1 banana • a tablespoon of sugar • some chocolate Preparation: 1.

Mix the cup oat with the milk 2.

Blend them together 3.

Mix up eggs 4.

Add teaspoons of Baking Powder 5.

Add flour 6.

Mash a banana 7.

Add sugar 8.

Mix up everything 9.

Add some chocolate 10.

Fry for about 1 minute 11.

Flip the pancakes 12.

Serve warm Enjoy it !

CHESTNUTS TRUFFLES Ingredients: • The Pulp of Chestnuts • 8 Tamara fruit • 3 spoons of cocoa • 1 teaspoon vanilla extract • 1 pinch of salt • 1 spoon of plain yogurt(optional Preparation: 1. Put all the ingredients into a blender and mix them 2. Form small balls 3. Roll the balls into chia seeds, grated coconut and cacao powder

FHUPPI COOKIES Ingredients: • 1 cup of wholegrain flour • 3 tbs of honey • 2 eggs • ½ cup of raisins • 2 tsp of skimmed milk • walnuts to taste • Coconut to taste • ¼ cup margarine • 1 tbs cocoa • cinamon to taste • a pinch of salt • 1 tsp of baking powder

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Mix eggs with honey, milk and margarine In another bowl mix flour with cocoa, cinamon, salt and baking powder Join the liquid and the dry ingredients Add raisins, walnuts and coconut Cut shapes from the dough Bake your cookies at 180 fro 25 minutes TASTE IT !!!

FETA CHEESE & ARUGULA PIES Indredients: • • • • •

a package of ready-made puff pastry feta cheese (1 package) arugula (1 package) black olives (1 jar) shelled sunflower or pumpkin seeds (0.5 - 1 cup)

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Crush the cheese in a bowl with a fork or spoon.

Chop arugula and add to the bowl with the cheese.

Drain the olives and cut them into small pieces then add to arugula and cheese.

Add the sunflower seeds into a bowl and gradually stir in the cheese, arugula and olives.

Divide gently the pastry into 8 equal parts (they will be in the shape of rectangles) Place prepared stuffing at the center of each rectangle and gently stick together the edges (as dumplings).

Put the pies onto greased baking pan.

Bake the pies in a preheated oven (180 - 200⁰C for about 15 minutes), until lightly golden brown.

EGG CREAM WITH AVOCADO Ingredients: • 6 eggs • 1 avocado • some mayonnaise/mustard • Salt / pepper for tase Preparation:

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Boil the eggs Chop up the avocado Chop up the white and the yellow of the egg Mix everything and add mustard, mayonaisse and onion Spread it on bread and enjoy!

BANANALITIOUS & IDK-STICKS Ingredients: • 5 pieces of strawberry • 1 sliced apple • 1 sliced banana • melted dark chocolate • • • •

5 small cherrry tomatoes 5 mozzarella balls 5 slices of carrot a few leaves of basil

Preparation: Put the ingredients on the sticks in order.

ENJOY!

NORMAN ANDOUILLE SANDWICH Ingredients: • cereal bread (burger type) • six slices of andouille from Vire • one apple • one half Camembert from Normandy (with milk straight from the cow) • one tomato • one egg • some spices (salt, pepper, dill, thyme), • a leaf of salad (letttuce) Praparation: 1. Cut thin slices of andouille from Vire 2. Peal the apple and cut it in slices 3. Open the burger and grill it slightly 4. Put the salad and the slices of apple on one piece of bread, the andouille and Camembert slices, 5. Put the slices of tomatoo n the top 6. Season with the spices 7. Cover with the top of the bread and add a fried egg on the sandwich 8. Heat the sandwich in the oven for 10 minutes (180 degrees) until the cheese is melted

CARROT & APPLE ENERGISER Ingredients: • • • • • • •

1 medium peeled apple 1 large peeled carrot 1 orange 1/2 lemon juice 100 ml of water pinch of ginger and cardamom 1 tablespoon sunflower or pumpkin seeds, (lightly toasted on a dry frying pan), parsley leaves for decoration

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Cut carrots into small slices, cut an apple into quarters, remove the seeds.

Peel an orange and cut into small pieces.

Put all the ingredients into a blender container and blend until velvety cocktail. Season with a pinch of ginger and cardamom.

Add the lemon juice and enough water to obtain a smooth consistency and blend for a while.

Garnish the cocktail with seeds and parsley leaves before serving.

GREEN BANANA BALST Ingredients: • • • • •

300 ml plain yogurt 2 tablespoons sesame seeds 1 apple (chopped) 2 bananas (chopped) 1 handful fresh baby spinach (about 80g)

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Place the spinach leaves, pieces of banana (peeled), chopped apple in a blender.

Add the sesame seeds and plain yoghurt.

Blend the ingredients for 30 seconds, or until smooth.

Pour into glasses, garnish with sliced banana and spinach leaves.

DOUBLE POWER STRAWBERRY VITAMINS BOOSTER Ingredients: The red layer (strawberry): • 1 Cup of strawberries ( rinsed, without stalks) Instead of strawberries, you can use raspberries or blueberries.

• 1 tablespoon of honey or brown sugar • 1 tablespoon of lemon juice The white layer (banana-pineapple) • 1 banana (peeled) • 100 g fresh pineapple ( peeled, cored and cut into chunks) • or 4 slices of canned pineapple • 2 tablespoons of plain yogurt • 1 tablespoon of lemon juice Preparation: 1.

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Mix separately white and red cocktail.

First pour the white part and then the red part gently into glasses.

Garnish with sliced strawberries

RASPBERRY SMOOTHIE Ingredients: • • • •

400 g of plain yoghurt 200 g frozen berries 2 tbsp of honey 0.05 l of milk

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Put the berries and yogurt into a bowl Add honey and mils Mix them with hand blender for around 2 min Pour into a glass

BANANA-VANILLA SMOOTHIE Ingredients: • 2-3 large bananas 1/2 whole Lemon • 1 cup nonfat or low-fat milk 1 drizzle of honey (optional) • 1 teaspoon of vanilla • Lots of ice cubes Preparation: 1. Put all ingredients in a blender and blend 2. Put 2 orange slices and cocoa for decoration

CHESTNUTS MILK Ingrediens: • A cup of chestnuts (200gr) • 2 cups of water • A pinch of salt • 1 banana or apple

Preparation: 1. Put the chesnuts into a blender container , pour water and add salt then blend 2. Cut apple into small cubes and add to the mixture and blend again 3. Pour the mixture into a cloth lined sieve and gently squeeze all the milk out of the chestnut pulp

OBLUREGA Ingredients: • 10 oranges • 8 grapefruits • 2 lemons • 100ml of blackberries juice • Some sugar to taste • Some water to taste

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Cut oranges and squeeze them Do the same with grapefruits and lemons Pour all the juices into a jar Add sugar and water to taste

SUNBATH DRINK

Ingredients: • 6 apricots • 6 carrots • 4 peaches • ½ melon • 1 glass of milk • 1 tsp honey • some ice Preparation: Put of the ingredients into a blender container and blend until velvety cocktail.

BANA-BERRY SHOTS Ingradients: Banana shot: • 1 banana • ½ cup of milk • 1 tbs of honey Strawberry shot: • 4 strawberries • ¼ cup of milk • 1 tbs of honey Preparation: Blend all the ingredient.

Serve cold.

Don’t need alcohol to have fun !!!

PINABACHIKE Ingredients: • 2 oranges for the juice • 1 banana • 30 gr of chia seeds • 1 kiwi • 1 pineapple Preparation:

1. Peel a banana and a kiwi.

2. Make orange juice by squeezing the oranges.

3. Cut all the fruits in to pieces.

4. Put the kiwi and the banana in the blender.

5. Add the chia seeds and the pieces of pineapple.

6. Join the orange juice.

7. Blend all the ingredients.

ENJOY YOUR HEALTHY DRINK!