MINISTRY OF HEALTH & GENDER AFFAIRS HEALTH PROMOTION UNIT NEVIS
MyHealthyPlate Junior Chef
Recipe Book by 18 junior chefs of Nevis
In Celebration of MyHealthyPlate Junior Chef Competition 2019
Contents 01 Preface/Acknowledgement 02 About MyHealthyPlate Junior Chef Recipe Book First Place Winner
03 Charlestown Primary School 05 Cecele Browne Integrated School 07 Ivor Walters
Third Place Winner
09 Montessori Academy 11 Maude Crosse 13 Nevis Academy
Third Place Winner
15 St. James' Primary School
First Place Winner
17 St. Thomas' Primary School 19 Violet O. Jeers Nicholls Primary School
Second Place Winner
01
Preface Have you ever tried ginger glazed chicken breast with homemade vegetable pesto pasta? Do you think about the day, when you will sit and enjoy a homemade delicious meal prepared by your children, grandchildren, nieces, nephews or some other school-aged relative? This may happen sooner than you expect. The MyHealthyPlate Junior Chef Recipe Book showcases easy to prepare recipes created by and for children. Although healthy habits can be difficult to adapt as an adult, children can almost effortlessly build healthy habits that promote good health as they grow. This recipe book will not only showcase the creativity of the children exposed to the MyHealthyPlate model, but reveal the dedication of the staff of the Health Promotion Unit, and the impact of the collaboration of teachers, parents, organizations, and Ministries on the island of Nevis. This book presents nine unique recipes on how to prepare main dishes with whole wheat pasta, chicken breast and vegetables. Also featured are nine easy to prepare healthy snack options. These recipes range from traditionally prepared meals to more adventurous blends. They are so simple that even a nine year old can prepare them! Please try these recipes with your family and substitute ingredients that you may have at home. Mrs. Renell Daniel Senior Health Educator Health Promotion Unit
A nowledgements Special thanks to the staff of the Health Promotion Unit, the Ministry of Education and Taiwan ICDF. Recipes were compiled by Ms. Weili Hsu, volunteer from Taiwan who initiated the MyHealthyPlate Junior Chef Competition.
About MyHealthyPlate Junior Chef
02
Recipe Book According to a recent report published by UNICEF in 2017, over a quarter (26 per cent) of school-age children in St. Kitts and Nevis are obese, putting them at risk of diabetes and hypertension. As a result, the Ministry of Health & Gender AairsFrangos has partnered with the Jabir Ministry of Education to teach children techniques to promote good health. The MyHealthyPlate program teaches students how to maintain a healthy lifestyle by developing healthy eating habits at an early age. To culminate the ďŹ rst term of the program, the MyHealthyPlate Junior Chef Competition was hosted. Nine primary schools on Nevis presented a pre-made healthy snack and cooked a healthy dish on 15 April 2019 at Nevis Performing Art Centre (NEPAC). In celebration of the participants' achievement, this recipe book includes 18 brilliant creations: nine healthy main dishes and nine healthy snacks. Enjoy a tasty journey with the junior chefs!
Evaluation Criteria
Cook-on-the-spot Main Dish: Recipe (10 points) Portion size (25 points) Presentation/creativity (20 points) Taste (35 points) Nutrition value (10 points)
Pre-made Healthy Snack: Recipe (10 points) Portion size (25 points) Presentation/creativity (20 points) Taste (35 points) Nutrition value (10 points)
Each school was allowed to bring one extra ingredient as a *secret weapon for their main dish on the day of competition.
03 Main Dish First Place Winner
Charlestown Primary School
Chefs: Ms. Lanaiya Jones, Ms. Dietricia France
Vegetable Chicken Pasta Served with Nevisian Salad Ingredients
Recipe
*Ginger
1. Bring water to boil on the stove.
2 cups whole wheat pasta
Add pasta and salt then boil for 10
Diced peppers (yellow,
minutes. 2. In a sauce pan, add olive oil and
green, red) Chopped onions (purple, yellow)
fi
4 cloves garlic ( nely chopped)
sauté garlic and onions. Then add tomatoes and peppers, cover and let simmer for two minutes. Add salt and pepper to taste. 3. Add chicken strips and sauté
Fresh basil
together. Add grated ginger and stir.
1 zucchini (julienne)
4. Add pasta to the wok and plate. In a
1 carrot (shredded)
separate sauce pan with olive oil, sauté
Pumpkin (julienne)
pumpkin and zucchini until tender.
Spinach
5. In a bowl toss spinach, zucchini,
Chicken breast (stripped)
pumpkin and carrots together with a
3 tbsp olive oil 2 tomatoes (chopped) Salt and pepper
light dressing. Plate and serve. Garnish with fresh basil.
Snack
04
Oatmeal Energy Balls Ingredients
Recipe
1 cup old fashion rolled
1. In a bowl mix oats,
oats
butter, honey, chocolate chips, pumpkin
⁄
⁄
cup ground
axseed
fl
cup crunchy peanut
better 1 cup honey 1/3 cup mini chocolate chips 1/3 cup pumpkin seeds 1 tsp vanilla essence
axseed, peanut
fl
seeds and vanilla with a spoon. It should form like a sticky dough. 2. Put a sheet of parchment paper on a baking sheet, use a spoon to scoop some of the mixture into your hand and roll into balls. 3. Place the balls on the baking sheet. The balls should be just a bit smaller than a golf balls. 4. Place balls in the refrigerator until ready to eat. 5. Makes 20 balls.
Vegetable Chicken Pasta Served with Nevisian Salad
Oatmeal Energy Balls
05
Main Dish
Cecele Brown Integrated School
Chefs: Mr. Unique Parris, Mr. Kijaunte Hobson
Chicken Vegetable Pasta Ingredients
Recipe
*10 oz pasta sauce
1. Cook pasta according to package
13oz pk whole grains pasta
directions.
1 lb lean chicken breast
2. Meanwhile in a skillet, over medium
1 small onion 1 small clove garlic 1 large carrot 1 tomato 1 small zucchini Pumpkin Spinach
heat brown chicken for 7 to 10 minutes. Drain any excess fat, return pan with chicken to stove and add garlic, onion, sauté chicken mixture until onion are translucent. 3. Sauté carrot, tomato, sliced pumpkin and zucchini for about 3 to 5 minutes until tender. 4. Add sauté ingredient alone with pasta sauce. Cover and simmer for 710 minutes. 5. Add pasta to mixture. Cover and let stand for 2 minutes.
Garnish: mango puree and rosemary
Snack
06
Island Strawberry Delight Ingredients
Recipe
2 teaspoons chocolate
1. Smear chocolate hazelnut spread
hazelnut spread
over graham crackers sheet.
White wheat graham
with fruits.
crackers â „
2. Top with sliced strawberries. Garnish
cup sliced strawberries
3. Drink mango juice.
Chicken Vegetable Pasta
Island Strawberry Delight
07 Main Dish Third Place Winner
Ivor Walters Primary (IWPS)
Chefs: Mr. Aaron Woolward, Ms. J’rell Powell
IWPS Chicken Delight Ingredients
Recipe
*Ginger
1. Season chicken breast with
Chicken Breast
rosemary leaves, salt, pepper and
Rosemary leaves
garlic. Set aside in a bowl.
Pumpkin
2. Cut vegetables into medium size
Spinach
chunks. Set aside in a bowl.
Carrot Tomato Zucchini Basil Mango puree Salt
3. Boil pasta al-dante for 6-8 minutes until tender. 4. Remove from heat, drain pasta and set aside in dish. 5. Heat the oil in a large casserole dish. Add the chicken breasts and cook for a few minutes each side to brown.
Pepper
6. Remove chicken from heat and cut
Garlic
into any size strips. Set aside.
Pasta
7. Saute vegetables in the same pan
Light soy sauce
for minutes until tender.
Onion
8. Add chicken strips to pan and cook
Olive oil
another 3 minutes.
Herbs (thyme)
9. Add the cooked pasta, chicken, and vegetables, then gently mix together.
Snack
08
Sauce (Main Dish): 1. Chop onions and garlic and saute with olive oil in a pan over medium heat. 2. Add mango puree to onion mixture and simmer until lightly thick. 3. Add soy sauce for extra
flavoring.
4. Remove from heat and add to pasta mixture. Stir well to incorporate everything. 5. Use basil leave for extra
flavoring.
6. Serve hot and enjoy
IWPS Chicken Delight
Ivor Walters Parfait Ingredients
Recipe
Yogurt
1. Layer 1/3 cup yogurt into the
Honey
bottom of a tall glass. Combine with
Granola
mango.
Nuts
2. Alternate layers of fruit and granola
Mango Blueberries Strawberries
with yogurt until glasses are
filled to
the top. 3. Serve parfaits immediately to keep granola crunchy.
Ivor Walters Parfait
09
Main Dish
Montessori Academy
Chefs: Mr. Azahrie Hanley , Ms. Skyla Connor
Grilled Chicken with Sautéed Vegetables Ingredients
Recipe
*Lemon juice
1. Grill chicken and vegetables
Whole wheat pasta
2. Boil pasta
Chicken breast
3. Sauté vegetables
Spinach Pumpkin Carrot Tomato Zucchini
Grilled Chicken with Sautéed Vegetables
Snack
Chia Pudding Ingredients
Recipe
Chia seeds
1. Chop all ingredients
Available fruit Coconut or almond milk Nuts
2. Mix in almond milk 3. Chill
10
11
Main Dish
Maude Crosse Preparatory School
Chefs: Ms. Jaliyah Skeete, Mr. Mitchell Sweeny
Vegetable Chicken Pasta Ingredients
Recipe
*Alfredo sauce
1. Pour 1/4 cup olive oil into large
1/4 cup parsley
flakes
1 cup whole wheat pasta 1 cup sweet pepper 1 cup onion chopped 1 cup carrots chopped 1 cup pumpkin chopped 1/4 cup garlic grated 2 cups diced chicken breast
skillet over medium heat. Add the diced chicken breast and sauté until nicely browned on the outside for about 4 minutes. Remove the chicken and set aside on a plate. 2. Pour 4 cups of water into a pot to boil then add pasta and salt and bring to boil. 3. Meanwhile, in the large skillet sauté
1 cup chopped spinach
peppers, onions, tomato, zucchini,
1 tsp salt
carrots, pumpkin until tender. Then add
1/4 tsp olive oil
grated garlic and soy sauce to sauté for
3 tbs soy sauce
about 5 minutes.
1 cup zucchini chopped
4. Drain pasta. Add the pasta to the sauté vegetables, pour in 2 cups of Alfredo sauce and stir about 1 minute. 5. Put the spinach on the plate, add pasta then sprinkle some parsley
flakes
on the top of the pasta and serve.
Snack
12
Fruit Jubilee Ingredients
Recipe 1. Peel pineapple and cantaloupe and
Pineapple
cut in stripes. Cut strawberries in oval
Strawberry
shape.
Cantaloupe
2. Get a decent plate and place fruits
Parsley
on the plate.
Homemade ice cream
3. Put a scoop of homemade ice cream in the center of the fruits. 4. Decorate the plate with chocolate syrup and parsley leaves.
Vegetable Chicken Pasta
13 Main Dish Third Place Winner
Nevis Academy
Chefs: Mr. Yadav Pratyaksh, Ms. Claxon Khayla
Pasta in Pesto Sauce Ingredients
Recipe
*Pesto Sauce:
1. Boil water and add some salt to the
pine nuts, ginger, sun-
boiling water, add pasta and let it cook
dried tomato, honey,
for few minutes. Put in a drainer and
parmesan cheese.
add oil to it. Set aside. 2. Marinate chicken breast in soy
Whole wheat pasta Black pepper Basil Garlic
sauce and honey, then stir fry in olive oil with some shopped garlic, ginger, onion and black pepper and set aside. 3. Put pumpkin, carrot and zucchini in an already boiling water for 3 minutes,
Chicken breast
drain and put in cold water. Stir fry and
Soy sauce
set aside.
Olive oil
4. For pesto sauce, blend basil, pine
Onion
nuts, garlic, olive oil, parmesan cheese,
Mango puree
and add to pasta.
Pumpkin
5. Sprinkle fresh basil on the top of
Spinach Zucchini
pasta and serve.
Snack
14
Fruit Popsicles (Banana) Recipe
Ingredients
1. Soak banana in pine apple juice.
Bananas
2. Reduce the pine apple juice in a low
Pine apple juice Roasted coconut
flakes
Pina colada yogurt
heat
flame.
3. Dip banana in the reduced pine apple juice, roll banana in the roasted coconut
flakes, then dip in pina colada
yogurt and freeze them.
Pasta in Pesto Sauce
Fruit Popsicles (Banana)
15
Main Dish First Place Winner
St. James’ Primary School
Chefs: Ms. La-Taivia Powell, Ms. Alicia Wallace
Whole Wheat Pasta with Basil Tomato Garlic Sauce Ingredients
Recipe
* Parmesan cheese
1. Cook pasta
1 lb chicken breast
2. In a pre-heated sauce pan, add olive
1 pk whole wheat pasta
oil, garlic and onion then cook for two
2 tbs garlic, crushed 2 cup spinach, chopped 2cup pumpkin, diced 1 carrot, diced 5 ripe tomatoes 1 cup onion, diced 1 bunch basil, chopped 1 cup zucchini, diced
minutes. 3. Add tomatoes and carrots then cook for 3 to 4 minutes. 4. Add pumpkin and zucchini then cook for 3 minutes. 5. Add pasta, spinach and basil. Season to taste and serve.
Snack
16
Fish Bites with Eggplant Relish Ingredients 1 lb
Recipe
fish fillet cubes, season
In a pre-heated sauce pan add olive
oil.
and pan seared 2 plantains
1.
firmly ripe, cut
and pan seared
finely diced 1 small onion, finely diced 1 eggplant,
3 garlic clove, chopped 1/4 cup olive oil
2.
Add garlic and onion then cook for
2 minutes. 3. Add eggplant and tomatoes. 4. Season to taste. 5.
Add ketchup.
6.
Cook for 4 to 5 minutes and
remove from heat.
2 fresh tomatoes, diced
7.
Place
fish on top of plantain then
top with eggplant relish and serve.
Whole Wheat Pasta with Basil Tomato Garlic Sauce
Fish Bites with Eggplant Relish
17
Main Dish
St. Thomas’ Primary School
Chefs: Ms. Shevon Isaac, Ms. Tejauné Beazer
Nevisian Delight Ingredients
Recipe
*Honey
1. Boil and drain pasta. Dice carrots,
Chicken breast
zucchini and pumpkin. Chop onion and
Whole wheat pasta
garlic then sauté in olive oil. Add thyme
Spinach Pumpkin Carrots Tomato Zucchini Salt Peppers
and basil to sautéed ingredients. 2. For tomato sauce: 1) Dice tomatoes and place in pan with water. 2) Add a touch of soy sauce and a pinch of salt and pepper along with herbs to create tomato sauce. 3. For sweet chicken breast:
Onion
1) Season and fry chicken breast in
Garlic
olive oil until tender.
Herbs (thyme, basil,
2) Add mango puree to pan with a
rosemary)
bit of honey, a pinch of salt.
Olive oil
3) Drizzle on chicken.
Soy sauce Mango puree
4. Steam spinach with peppers then drain. Add touch of olive oil and a pinch of salt. Place at the side of pasta dish.
Snack
18
Multigrain Cheese Sandwich/Celery/Carrot Sticks
Ingredients
Recipe
2 slices multigrain bread
1. Lightly toast multigrain bread.
2 slices American cheese
Spread a small amount of mayonnaise
2 leaves lettuce 2-3 slices tomato 1 tbs mayonnaise 1/2 stalk celery 1 small carrot
on each slice. 2. Place one leaf of lettuce on the bread and put on the slices of tomatoes. Place two slices of cheese on it and then the other lettuce leaf. Put other toasted bread on top of the
Six grapes
lettuce. Cut in halves.
Water
3. Wash carrot and celery stalk
Mango slices
thoroughly and then slice.
Nevisian Delight
Multigrain Cheese Sandwich /Celery/Carrot Sticks
19 Main Dish Second Place Winner
Violet O. Jeffers Nicholls Primary School
Chefs: Mr. T’zharee Stephenson, Ms. Kiana Phillip
Vegetable Pasta, Spinach and Garlic Stu fed Chicken Breast Ingredients
Recipe
*Lemon vinaigrette for
1. Marinate chicken for ten minutes in
pasta
herbs and vinaigrette. 2. Boil water and add salt to taste.
Pasta: Olive oil, wheat pasta, baby tomatoes, salt, pepper, onion, garlic, thyme, basil, oregano, pumpkin, zucchini and carrot, soy sauce
Add pasta and steam for 8
–
10
minutes 3. Boil pumpkin and carrots for 5 minutes, drain and put aside. 4. Sauté vegetables until tender. Add to pasta, pumpkin and carrots. Sauté for two more minutes then turn off stove. Add cherry tomatoes halved.
Chicken:
Drizzle vinaigrette and serve.
Spinach, onion, garlic,
5. Marinate chicken for ten minutes in
pepper, light soy sauce,
herbs and vinaigrette.
herbs, salt, pepper
6. Slice chicken breast and pound to
flatten
(tenderize).
7. Mix grated garlic and spinach and a pinch of herbs. Salt to taste. 8. Stuff chicken and secure it with a toothpick. Add to hot pan and fry on both sides until well cooked.
Snack
20
Oats, Carrot and Banana Mu in Recipe
Ingredients 1
⁄
cups Almond
our
fl
our, oats, sugar, baking
fl
powder, baking soda, and carrot
1 cup oats ⁄
1. Mix
together. Set aside.
cup sugar
2 tsp baking powder 1 tsp baking soda 1 cup grated carrots 2 eggs
2. Whisk eggs in a separate bowl, mix oil, milk and bananas into the eggs. 3. Pour liquid mixture into the dry ingredients mixture. Mix until well blended. The batter will be lumpy.
⁄
cup olive oil
4. Fill pre-prepared muffin cups half
⁄
cup almond milk
way. Bake in preheated oven until a
1 cup mash bananas
toothpick inserted comes out clean.
Vegetable Pasta, Spinach and Garlic Stu fed Chicken Breast
Oats, Carrot and Banana Mu in
Health Promotion Unit Nevis
Address: Ricaldo Caines Building, Jews' Street, Charlestown, Saint Kitts and Nevis Contact number: (869) 469-8010
My Healthy Plate, My Healthy Life.