With school and extracurricular activities, making recipes that are healthy, quick, and easy can be a challenge for teens. Skipping breakfast or grabbing a bag of chips for an after-school snack may seem like the only option. But that doesn’t have to be the case! Join Registered Dietician Brianna Higgins as she demonstrates how teens can make healthy recipes using a few simple ingredients and a microwave. Ages: 12-18
This month’s theme: Appetizers
Participants will make these recipes alongside Brianna in their own kitchens at home. Be sure to have the ingredients ready to go before the day of the program, or just watch and take notes! Ingredients and instructions for the breakfast items she will be demonstrating are listed below to help prepare you for the program:
• Tyson grilled and ready chicken breast strips Click here
Spinach & Artichoke Dip:
• 2 cups fresh Spinach
• 1 cup plain Greek yogurt
• 2 strands green onions (optional)
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp black pepper
• 1 tsp red pepper flakes (optional)
• ½ cup cheese of choice (mozzarella, feta, cheddar, dairy-free, etc.)
Combine ingredients. Serve with tortilla chips, crackers, vegetables, or pita bread.
Air Fryer Tortilla Chips:
● 12 six inch corn tortillas
● 6 tsp olive oil
● Seasoning of choice – paprika, salt and pepper, lime salt
1. Slice tortillas into quarters.
2. Brush pieces lightly with olive oil and sprinkle with seasoning.
3. Transfer pieces into Air fryer basket and cook for 8 minutes at 350°F or until crisp.
*If you don’t have an air fryer, feel free to just enjoy your spinach and artichoke dip with store-bought tortilla chips
• 1 cup Frozen Cauliflower Florets
• 2 tbsp Heavy Cream
• ½ tbsp Cream Cheese
• ⅛ tsp Mustard
• Pinch Salt and Pepper
• ¼ cup Cheddar Cheese shredded
1. Combine the heavy cream, cream cheese, mustard, salt and pepper in a small bowl. Transfer the mixture to the well of an ice cube tray and freeze until solid.
2. Place the frozen cauliflower and cheddar cheese in a small freezer safe jar or a small freezer bag. Once the cream mixture is completely frozen, remove from the ice cube tray and place into the jar or bag with your cauliflower.
3. Seal the container and keep frozen until ready to eat.
4. To prepare from frozen, remove the lid and microwave in the jar (or empty contents of bag into a microwave safe bowl) for one-minute intervals, stirring between each interval until the cauliflower is hot and the cheeses have melted.
Banana Nice Cream:
• 2-3 overripe frozen bananas
• optional milk of choice, if needed
• pinch salt
1. Let the bananas ripen before peeling. If they’re green or yellow to start with, leave them out until the bananas at least begin to turn brown. Not-overripe bananas will have something of an earthy taste, as opposed to the more sweet, caramelized flavor they develop as they turn brown. Once ripe, peel the bananas, cut into pieces, and freeze them.
2. When the bananas are fully frozen, toss them into a food processor or high-quality blender (such as a Vitamix) and blend until you achieve a consistency that resembles soft serve. If your blender is having trouble processing, you can add up to 1/4 cup milk of choice or another liquid.
3. Once the soft-serve texture is reached, you can eat it immediately or scoop it into a container and freeze an additional 30 minutes or so, then scoop out with an ice cream scoop. This will give you a firmer banana ice cream texture.
4. Check out the website below for your choice of toppings and add-ins.