Summer Camp Recipes

The 4 recipes featured in this video can be viewed below.

Ingredients

  • 3 ½ cups cauliflower, chopped
  • 1 tbsp vegetable oil, for greasing the pan
  • 1 cup carrot, grated
  • 1 tsp garlic powder
  • ½ cup cheddar cheese, shredded
  • ½ tsp onion powder
  • ⅛ tsp black pepper
  • 1 tbsp chives, finely chopped
  • ¾ cup breadcrumbs (½ cup for vegetable mixture and ¼ cup for coating nuggets)
  • 1 tbsp cornstarch

Method

  1. Steam cauliflower until tender. Set aside to cool.
  2. Line a baking tray with parchment paper. Gently grease the parchment paper with vegetable oil and set aside.
  3. Place the cauliflower, carrot, garlic powder, cheese, onion powder, black pepper, chives, and ½ cup of the breadcrumbs into a food processor.
  4. Pulse ingredients until well combined. Set aside.
  5. Mix the cornstarch and remaining breadcrumbs together.
  6. Shape vegetable mixture into nuggets, coating each with the cornstarch and breadcrumb blend. Place each nugget on the baking tray once coated until all the mixture is used.
  7. Refrigerate nuggets for 15 minutes before baking.
  8. Preheat oven to 200°C (400°F).
  9. Place baking tray into the oven and bake for 20 to 25 minutes.

Nutrition information

Serving size: 3 nuggets

Calories: 125; Total fat: 6g; Saturated fat: 2.7g; Cholesterol: 8mg; Sodium: 140mg; Carbohydrate: 15g; Fiber: 2.3g; Sugar: 2g; Protein: 4.5g.

Recipe yields: 20 nuggets in total.

The average adult may have 2 servings per meal or 6 nuggets.

Individual needs may be higher or lower.

Ingredients

  • 400 g dry macaroni
  • 1 tsp salt, for boiling the pasta
  • 2 cups pumpkin, steamed and mashed

Cheese sauce

  • ¼ cup low calorie margarine
  • 3 tbsp flour
  • 2 cups low fat milk
  • 1 tsp garlic powder
  • ¼ cup onion, finely chopped
  • ¼ cup sweet pepper, finely chopped
  • ½ tsp ground nutmeg
  • ½ tsp prepared mustard
  • ⅛ tsp ground black pepper
  • 1 ¾ cups shredded cheddar cheese

Method

  1. Boil macaroni in salted water until cooked but firm. Drain excess water and set aside.
  2. Prepare cheese sauce by melting the margarine over medium heat. Whisk in the flour and cook for 1 minute.
  3. Gradually whisk in milk until the mixture is smooth and thickened. Stir constantly to prevent sticking or lumps.
  4. Add the garlic powder, onion, sweet pepper, nutmeg, mustard, and black pepper. Stir while cooking for 2 to 3 minutes until the mixture thickens slightly.
  5. Remove the saucepan from the heat and add 1 ½ cups of the cheese. Stir until cheese is completely melted and sauce is smooth and creamy.
  6. Combine the cheese sauce with the drained macaroni.
  7. Add the mashed pumpkin and stir until well combined.
  8. Pour the macaroni and cheese mixture into a baking dish. Sprinkle the remaining cheese evenly over the top.
  9. Bake in a preheated oven at 375°F (190°C) for 25 to 30 minutes, until the top is golden and bubbling.
  10. Allow to rest for 10 to 15 minutes before slicing. Serve as desired.

Nutrition information

Serving size: 2.7 oz (⅓ cup)

Calories: 150; Total fat: 4.5g; Saturated fat: 2.5g; Cholesterol: 11mg; Sodium: 177mg; Carbohydrate: 17g; Fiber: 1g; Sugar: 2g; Protein: 6g.

Recipe yields: 23 servings in total.

The average adult may have 2 servings per meal or ⅔ cup.

Individual needs may be higher or lower.

Ingredients

  • 2 lb potato, peeled and cubed
  • 10 oz butternut squash, peeled and cubed
  • 1 tsp salt, for cooking potatoes and squash
  • 1 cup low-fat milk
  • ½ cup grated cheese

Meat and lentil sauce

  • 8 oz minced meat, 80% lean
  • ½ cup cooked lentils
  • ¾ cup tomato sauce, low sodium
  • ½ cup onions, chopped
  • 1 tbsp garlic, chopped
  • ¼ cup chives, chopped
  • 1 tsp paprika
  • ½ cup celery, chopped
  • 1 cup carrots, grated
  • 1 tsp thyme, dried
  • 1 tsp oregano, dried
  • ½ tsp rosemary, dried
  • ¼ tsp black pepper

Method

  1. Cook potatoes and squash in salted water until tender.
  2. Drain the potatoes and butternut squash. Mash and gradually mix in the milk until smooth. Set aside.
  3. Preheat oven to 350°F (180°C). Coat a 13 × 9-inch baking dish with cooking spray and set aside.
  4. To prepare the meat and lentil sauce, start by cooking the minced meat until browned.
  5. Add lentils, tomato sauce and remaining sauce ingredients.
  6. Stir well and cook until the vegetables are soft and tender.
  7. Spread half the potato and squash mixture evenly into the baking dish. Spoon the meat and lentil mixture evenly on top. Cover with the remaining potato and squash mixture.
  8. Evenly sprinkle the cheese over the top.
  9. Bake at 350°F (180°C) for 25–30 minutes. Serve hot.

Nutrition information

Serving size: 4.7 oz (½ cup)

Calories: 124; Total fat: 4g; Saturated fat: 1.8g; Cholesterol: 13mg; Sodium: 175mg; Carbohydrate: 17g; Fiber: 3g; Sugar: 3g; Protein: 6g.

Recipe yields: 18 servings in total.

The average adult may have 2 servings per meal or 1 cup.

Individual needs may be higher or lower.

Ingredients

  • 1 lb sweet potato, peeled
  • 1½ tbsp vegetable oil
  • ½ tsp paprika
  • 1 tsp garlic powder
  • ⅛ tsp black pepper

Method

  1. Cut the peeled sweet potato into ½-inch wedges.
  2. Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper and set aside.
  3. Place wedges into a large bowl. Add vegetable oil and toss until evenly coated.
  4. Combine paprika, garlic powder and black pepper. Sprinkle this seasoning mixture on the wedges and toss until all sides are evenly coated.
  5. Spread the potato wedges in a single layer on the prepared baking sheet. Do not overcrowd.
  6. Bake for 20–30 minutes, turning halfway through, until tender and golden brown.

Air fryer instructions

Prepare the sweet potato wedges as directed above. Preheat air fryer to 375°F (190°C). Arrange the wedges in a single layer in the basket; do not overcrowd. Work in batches if necessary. Air fry for 12–15 minutes, shaking the basket or turning halfway through, until golden and crisp around the edges.

Nutrition information

Serving size: 2.5 oz (4 wedges)

Calories: 90; Total fat: 3.5g; Saturated fat: 0.3g; Cholesterol: 0mg; Sodium: 20mg; Carbohydrate: 15g; Fiber: 2g; Sugar: 3g; Protein: 1.2g.

Recipe yields: 6 servings in total.

The average adult may have 2 servings per meal or 8 wedges.

Individual needs may be higher or lower.

Creamed Breadfruit Recipe

The 1 recipe featured in this video can be viewed below.

Ingredients

  • 4 cups breadfruit, peeled and cut into chunks
  • 2 cups water, for cooking
  • ½ teaspoon salt
  • 1 teaspoon garlic powder (optional)
  • ¼ teaspoon black pepper (optional)
  • 1 teaspoon parsley flakes (optional)

Method

  1. Place the breadfruit in a pot of salted boiling water.
  2. Reduce the heat and cook thoroughly. Remove from heat once cooked.
  3. Set a colander in a bowl and drain the breadfruit, reserving the liquid.
  4. Return the breadfruit to the pot and crush with a potato masher or handheld mixer.
  5. Moistened by gradually adding some of the reserved liquid.
  6. Add garlic powder, and black pepper.
  7. Continue mashing until the mixture is smooth and well combined. Add more of the reserved liquid for a creamier consistency if desired.
  8. Transfer the creamed breadfruit into a serving dish and smooth the surface.
  9. Garnish with parsley flakes.
  10. Serve hot.

Nutrition information

Serving Size: 1/3 cup (2 oz)

Calories: 57; Total Fat: 0.1g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 74mg; Carbohydrate: 15g; Fiber: 3g; Sugar: 6g; Protein: 1g.

The average adult may have 1-2 servings per meal or 1/3 to 2/3 cups of creamed breadfruit.

NB: Individual needs may be higher or lower.

Corn Meal Cou-Cou Recipe

The 1 recipe featured in this video can be viewed below.

Ingredients

  • 2 cups cornmeal
  • 4 cups cool water, (more as needed)
  • ½ teaspoon salt
  • 1 ½ cups okra, diced
  • 1 tablespoon parsley flakes, for garnish

Method

  1. Place cornmeal into a bowl and add 2 cups of water. Stir until all the cornmeal is moistened and free of lumps. Cover and set aside.
  2. Pour the remaining 2 cups of water into a pot. Add salt, and bring to a boil.
  3. Add the okras to the boiling water and cook until tender. Remove from heat when cooked.
  4. Pour cooked okras and liquid into a heat resistant bowl, reserving about 1 cup in the pot.
  5. Add dampened cornmeal into the pot with the okra liquid and set on a low heat.
  6. Stir cornmeal with a cou cou stick, or whisk with a handheld mixer until smooth.
  7. Cover and cook for 5 minutes.
  8. Gradually add the remaining okra liquid, stirring until fully incorporated and smooth. Cover and cook for 5 minutes.
  9. Repeat until all of the okra liquid has been used and the cornmeal is cooked. When cooked the cornmeal grains will be soft and tender. Cooked cou cou will pull away gently from the pot.
  10. Spoon into a serving dish, garnish with parsley flakes or as desired.
  11. Serve hot. May be served with fish in tomato sauce.

Nutrition information

Serving size: 1/3 cup (3.1 oz)

Calories: 76; Total Fat: 0.4 g; Saturated Fat 0g; Cholesterol 0mg; Sodium: 76mg; Carbohydrate: 16g; Fiber: 1g; Sugar: 0g; Protein: 2g.

The average adult may have 1-2 servings per meal or 1/3 to 2/3 cups of cornmeal cou-cou.

NB: Individual needs may be higher or lower.

Mackerel Gravy Recipe

The 1 recipe featured in this video can be viewed below.

Ingredients

  • 425 g Canned Mackerel in tomato sauce
  • 2 tablespoon vegetable oil
  • 1 cup onion, finely chopped
  • 2 tablespoons garlic, chopped
  • ½ cup bell pepper, chopped
  • ½ cup celery, chopped
  • 2 cups tomatoes, chopped
  • ½ C hot water
  • 1 tablespoon flavoured pepper, chopped (optional)
  • 1 teaspoon thyme
  • 1 teaspoon marjoram
  • ¼ teaspoon black pepper
  • 1 teaspoon pepper sauce

Method

  1. Open the canned mackerel. Pour mackerel and sauce into a container and set aside.
  2. Heat the oil in a skillet over medium heat. Saute the onion, garlic, bell pepper and celery. Onion should be translucent and other ingredients tender when cooked.
  3. Add the tomatoes and cook for 3-5 minutes, until they softened and release their juices.
  4. Pour in the hot water and bring to a boil.
  5. Add the mackerel and remaining herbs and spices. Simmer for 1-2 minutes, stirring gently to combine.
  6. Remove from heat and serve hot.

Nutrition information

Nutrition (per serving): 81 calories; 4.1 g fat; 23mg cholesterol; 4 g carbohydrates; 7 g protein; 1 g fiber; 120mg sodium.

NB: Canned Mackerel contains a significant amounts of sodium. Choose options with less sodium.

Serving size: 1/3 cup (3.3 oz)

Calories: 81; Total Fat: 4.1 g; Saturated Fat: 0.9g; Cholesterol: 23mg; Sodium: 120mg; Carbohydrate: 4g; Fiber: 1g; Sugar: 2g; Protein: 7g.

The average adult may have 1-2 servings per meal or 1/3 to 2/3 cups of mackerel gravy.

NB: Individual needs may be higher or lower.

Golden Sunrise Smoothie Recipe

The 1 recipe featured in this video can be viewed below.

This smoothie blends Caribbean flavours with ingredients known for their heart and brain-boosting properties. The ginger and turmeric provide anti-inflammatory benefits, while the other ingredients contribute essential vitamins, minerals, and antioxidants.

Ingredients

  • 1 medium ripe banana
  • ½ cup chopped pineapple
  • ½ cup mango chunks
  • ½ inch fresh ginger, peeled
  • ½ teaspoon turmeric powder
  • ¼ teaspoon ground cinnamon
  • 1 tablespoon unsweetened shredded coconut
  • ½ cup unsweetened almond milk
  • 1 tablespoon chia seeds
  • Ice, as desired

Method

  1. Combine all ingredients in a blender.
  2. Blend until smooth. Serve immediately.

Nutrition information

Serving size: 1 cup (8 oz)

Calories: 155; Total Fat: 5g; Saturated Fat: 1.8g; Cholesterol: 0mg; Sodium: 45mg; Carbohydrate: 28g; Fiber: 5g; Sugar: 17g; Added sugar: 0g; Protein: 2.5g.

The average adult may have 1 serving or 1 cup.

Individual needs may be higher or lower.

Notes for recipe modification

  • Coconut milk may be used instead of almond milk.
  • More almond milk or coconut milk can be added for a thinner consistency.
  • For a thicker consistency, add more ice.

Nutrient values will change with recipe modification.