Welcome to the Recipes Page!

Hey there, budding chefs! Welcome to the Recipes Page, where we make healthy eating fun and exciting! Here at Sunflower Catering, we believe that food should be an adventure full of colours, flavours, and lots of creativity. Whether you’re whipping up breakfast, lunch, dinner, desserts, or snacks, we’ve got recipes that will turn you into a kitchen superstar.

Get Ready to Experiment and Have Fun with Food! Healthy eating doesn’t have to be boring. With a rainbow of fruits and veggies, you can create delicious and nutritious meals that look just as amazing as they taste. Don’t be afraid to try new things, mix up your favourite ingredients, and most importantly, have fun in the kitchen!

Safety First! Before you dive into these tasty recipes, remember to always have a parent or guardian with you. They can help you use the kitchen safely, especially when it comes to handling knives, using the oven, or any other kitchen equipment. Cooking together can be a fun way to spend time with your family, so don’t hesitate to ask for help!

Meet Chef Chantz! Join Chef Chantz, your fun and informative mentor, as we travel around the world with our taste buds. Chef Chantz is here to guide you through each recipe, sharing tips and tricks to make your cooking experience even more enjoyable. From New York to Greece, Italy to Japan, we’ll explore new flavours and learn about different cuisines together.

So, what are you waiting for? Let’s get cooking and discover the joy of creating delicious, healthy meals. With Chef Chantz by your side, you’re on your way to becoming a top chef in no time!

Kid-Friendly Recipes for Healthy Eating

Breakfast

Ages 6-8: Fruit and Yogurt Parfait

  • Ingredients:

    • 1 cup plain yogurt

    • 1/2 cup granola

    • 1 cup mixed berries (strawberries, blueberries, raspberries)

    • Honey (optional)

  • Instructions:

    1. In a glass or bowl, layer 1/4 cup of yogurt.

    2. Add a layer of berries.

    3. Sprinkle 2 tablespoons of granola.

    4. Repeat the layers.

    5. Drizzle with honey if desired.

Ages 13-14: Smoothie Bowl

  • Ingredients:

    • 1 banana

    • 1/2 cup frozen berries

    • 1/2 cup spinach

    • 1/2 cup almond milk

    • Toppings: sliced fruit, nuts, seeds, granola

  • Instructions:

    1. Blend banana, berries, spinach, and almond milk until smooth.

    2. Pour into a bowl.

    3. Add desired toppings.

Ages 9-12: Veggie and Cheese Omelette

  • Ingredients:

    • 2 eggs

    • 1/4 cup milk

    • 1/4 cup shredded cheese

    • 1/4 cup chopped vegetables (bell peppers, spinach, tomatoes)

    • Salt and pepper to taste

    • 1 teaspoon olive oil

  • Instructions:

    1. Whisk eggs and milk in a bowl.

    2. Heat olive oil in a pan over medium heat.

    3. Pour in the egg mixture.

    4. Add vegetables and cheese on top.

    5. Cook until the eggs are set, fold the omelette, and serve.

LUNCH

Ages 9-12: Turkey and Avocado Sandwich

  • Ingredients:

    • Whole grain bread

    • 4 slices of turkey breast

    • 1/2 avocado, sliced

    • Lettuce leaves

    • Tomato slices

    • Mustard or mayo

  • Instructions:

    1. Spread mustard or mayo on the bread.

    2. Layer turkey, avocado, lettuce, and tomato.

    3. Top with the other slice of bread and cut in half.

Ages 6-8: Rainbow Veggie Wraps

  • Ingredients:

    • Whole wheat tortillas

    • 1/2 cup hummus

    • Sliced bell peppers, carrots, cucumber, and spinach

    • 1/4 cup shredded cheese

  • Instructions:

    1. Spread hummus on the tortilla.

    2. Layer with sliced veggies and cheese.

    3. Roll up the tortilla and slice into small pieces.

Ages 13-14: Quinoa Salad

  • Ingredients:

    • 1 cup cooked quinoa

    • 1/2 cup cherry tomatoes, halved

    • 1/2 cup cucumber, diced

    • 1/4 cup feta cheese, crumbled

    • 2 tablespoons olive oil

    • 1 tablespoon lemon juice

    • Salt and pepper to taste

  • Instructions:

    1. In a large bowl, combine quinoa, tomatoes, cucumber, and feta.

    2. Drizzle with olive oil and lemon juice.

    3. Season with salt and pepper and toss to combine.

Dinner

Ages 6-8: Mini Pita Pizzas

  • Ingredients:

    • Whole wheat pita bread

    • 1/2 cup marinara sauce

    • 1 cup shredded mozzarella cheese

    • Toppings: pepperoni, bell peppers, olives, mushrooms

  • Instructions:

    1. Preheat oven to 375°F.

    2. Spread marinara sauce on pita bread.

    3. Add cheese and desired toppings.

    4. Bake for 10-12 minutes or until cheese is melted.

Ages 13-14: Baked Salmon with Veggies

  • Ingredients:

    • 2 salmon fillets

    • 1 lemon, sliced

    • 2 cups mixed vegetables (asparagus, cherry tomatoes, zucchini)

    • 2 tablespoons olive oil

    • Salt and pepper to taste

  • Instructions:

    1. Preheat oven to 400°F.

    2. Place salmon fillets on a baking sheet.

    3. Arrange lemon slices and mixed vegetables around the salmon.

    4. Drizzle with olive oil, and season with salt and pepper.

    5. Bake for 15-20 minutes or until salmon is cooked through.

Ages 9-12: Chicken Stir-Fry

  • Ingredients:

    • 2 boneless chicken breasts, diced

    • 2 cups mixed vegetables (broccoli, carrots, bell peppers)

    • 2 tablespoons soy sauce

    • 1 tablespoon olive oil

    • 1 garlic clove, minced

  • Instructions:

    1. Heat olive oil in a large pan over medium-high heat.

    2. Add chicken and cook until browned.

    3. Add garlic and mixed vegetables and stir-fry for 5-7 minutes.

    4. Add soy sauce and cook for another 2 minutes. Serve with rice.

Dessert

Ages 6-8: Fruit Kabobs

  • Ingredients:

    • Assorted fruits (strawberries, grapes, pineapple, melon)

    • Wooden skewers

  • Instructions:

    1. Wash and cut fruit into bite-sized pieces.

    2. Thread fruit onto wooden skewers.

    3. Arrange on a plate and serve.

Ages 13-14: Greek Yogurt Parfait

  • Ingredients:

    • 2 cups Greek yogurt

    • 1/2 cup granola

    • 1 cup mixed berries

    • Honey (optional)

  • Instructions:

    1. Layer Greek yogurt, granola, and berries in a glass.

    2. Repeat layers and drizzle with honey if desired.

Ages 9-12: Banana Ice Cream

  • Ingredients:

    • 4 ripe bananas

    • 1 teaspoon vanilla extract

    • Optional toppings: chocolate chips, nuts, berries

  • Instructions:

    1. Slice bananas and freeze them for at least 2 hours.

    2. Blend frozen bananas and vanilla extract until smooth.

    3. Serve immediately with optional toppings.

Snacks

Ages 6-8: Ants on a Log

  • Ingredients:

    • Celery sticks

    • Peanut butter or cream cheese

    • Raisins

  • Instructions:

    1. Fill celery sticks with peanut butter or cream cheese.

    2. Place raisins on top to resemble ants.

Ages 13-14: Veggie Chips

  • Ingredients:

    • 2 large sweet potatoes or zucchini

    • 2 tablespoons olive oil

    • Salt and pepper to taste

  • Instructions:

    1. Preheat oven to 375°F.

    2. Slice vegetables thinly and toss with olive oil, salt, and pepper.

    3. Arrange on a baking sheet and bake for 15-20 minutes or until crispy.

Ages 9-12: Homemade Trail Mix

  • Ingredients:

    • 1 cup mixed nuts

    • 1/2 cup dried fruit

    • 1/2 cup dark chocolate chips

    • 1/2 cup pretzels

  • Instructions:

    1. Combine all ingredients in a large bowl.

    2. Mix well and store in an airtight container.