After School Program Blog

Recipes: Smoothies, Spanish Rice, and Black Bean Tofu Wraps

In November, we had an opportunity to be even more hands-on in the kitchen nearly every session. Although many of the items the kids prepared were a hit, homemade smoothies were the most popular! 

Smoothies

Ingredients:

  • Frozen strawberries
  • Frozen blueberries
  • Skim milk (or 1%)
  • Non-fat vanilla yogurt

Directions:

  1. The night before you want smoothies, peel your bananas and chop them up along with the strawberries. Put them in a freezer bag in the freezer until morning.
  2. The next day, take out your fruit and put it into a blender, add milk (we made our smoothies by adding the milk just about half way up the fruit in the blender) and add a generous dollop of yogurt.
  3. Taste test! Too thick? Add more milk! Too thin? Add more fruit.
  4. Put into a glass, add a straw and enjoy!

You can add just about anything to a smoothie; fruits, greens, vegetables. I like to add kale from my garden, on its own it can be a bit scary, but in the smoothie it’s delicious and you can hardly taste it!

Spanish Rice

Ingredients:

  • 2 tbsp olive oil
  • 1 1/2 cups long-grain rice
  • 3 cups water
  • 1 chopped onion
  • 2 chopped roma (plum) tomatoes
  • 3/4 cup chopped fresh cilantro
  • 1 tbsp veggie stock

Directions:

  1. Place a pot over medium-high heat; add oil and heat until oil shimmers slightly. Pour rice into the hot oil, stirring constantly, until rice is golden to dark brown, about 5 minutes.
  2. Mix water, tomatoes, onion, cilantro, and bouillon into rice. Bring to a boil. Turn off heat and cover pot tightly with a lid. Leave pot covered on hot burner until rice has absorbed all the liquid, about 20 minutes. Adjust seasonings as needed.

Black Bean Tofu Wraps

Ingredients:

  • 3/4 cup chopped fresh cilantro
  • 1/2 chopped onion
  • Wraps
  • 1 brick hard tofu
  • 1 can black beans
  • Salsa
  • 1 chopped tomato
  • Cajun spice

Directions:

  1. Crumble tofu and place in hot skillet with oil and onions for 10 minutes. Drain black beans and add into mixture, add Cajun spice. 
  2. Take mixture off of heat and add cilantro to the skillet contents and place and equal amount of mixture to the centre of each wrap. Add salsa to each wrap.
  3. Wrap burrito and place on pre-heated, oiled pan or grill. 
  4. Flip after 5 minutes or until golden brown. 
  5. Wait for 5 minutes for it to slightly cool off, enjoy!