You're the Chef Recipe Collection - Peterborough Public Health
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You’re the Chef
Recipe Collection
Adapted with the permission of York Region Community and Health Services. January 2018
You’re The Chef Recipes Nutrition Services, York Region Community and Health Services, February 2014
Table of Contents Page
Legend 5
Bring on Breakfast!
The Perfect Parfait 9
Banana Roll-Ups 10
Amazing Apple Sandwiches 11
Fabulous Fruit Pizza 12
Golden Blueberry Pancakes 13
Sensational Snacks!
Tasty Bean Dip with Vegetables and Pita Wedges 16
Pico de Gallo Salsa 17
Calabrese Salad Skewers 18
Home-made Hummus with Dippers 19
No Bake Apple Cinnamon Bites 20
Pumpkin Spice No Bake Balls 21
Garden Veggie Dip and Spread 22
Let’s Do Lunch!
Pizza-dillas 25
Crispy Black Bean Tostadas 26
Minestrone Soup 27
Three Sister’s Soup 28
Rainbow Wraps 29
Water is the way to GO!
Blissful Berry Beverage 32
Watermelon Basil Flavoured Water 33
Orange Mint Flavoured Water 34
Frozen Fruit Flavoured Water 35
Cucumber Melon Flavoured Water 36
Strawberry Flavoured Water 37
Citrus Cucumber Flavoured Water 38
3
Legend
You’re the Chef recipes are marked with symbols to help with recipe selection:
Recipes that are part of the You’re the Chef
Indigenous Recipe Collection
Recipes that can be completed in 15
minutes or less—great for cooking on a
time constraint!
Recipes that can be completed without
appliances, in a non-kitchen setting. These
recipes may require choppers (child safe
knives), knives, cutting boards, bowls,
spoons, graters, and/or measuring spoons.
5
Bring on Breakfast!
7
The Perfect Parfait
This parfait is a great and easy breakfast or snack ,
Ready in: 10 minutes
Servings: 8 servings
2 cups fresh fruit, any kind 500 mL
2 cups yogurt, any flavor 500 mL
1/2 cup granola or crunchy high fibre cereal 125 mL
1. Wash the fruit.
2. Cut and dice fruit into bite size pieces.
3. Add 3/4 cup of yogurt to a bowl
4. Sprinkle 1 Tbsp of the granola or cereal on top of each cup.
5. Add 1/2 cup of chopped fruit
Cooking tips
Try a mixture using: banana slices, strawberries, blueberries or oranges.
Canned fruit can be used, after it is drained. Look for fruit that is packed in water or juice.
Frozen fruit can be used too. Let it thaw for about 30 minutes before using.
If desired, you can layer smaller amounts of yogurt, fruit and granola in a clear glass or plastic
dish.
9
Banana Roll-Ups
Ready in: 5 minutes
Servings: 1
1 six inch whole wheat tortilla 1
2 tbsp nut alternative or seed butter (e.g., WOW, pumpkin seed or sunflower seed butter) 30 mL
1 banana 1
1. Spread tortilla with the nut alternative or seed butter.
2. Place a banana in center of each tortilla. Fold in opposite sides, roll up burrito-style.
3. Optional: Slice each roll into 4-6 “sushi pieces” using a chopper or chef knife.
10Amazing Apple Sandwiches
Ready in: 5 minutes
Servings: 8 servings of 2-3 apple sandwiches each
8 apples, cored and sliced into circular slices (about 4-6 slices per apple) 4
1 cup nut alternative or seed butter (e.g., WOW, pumpkin seed or sunflower seed butter) 250 mL
1/2 cup granola 125 mL
1/2 cup unsweetened flaked coconut 125 mL
1. Spread 1 side of an apple slice with nut alternative butter or seed butter.
2. Sprinkle this slice with 1/2 Tbsp granola and 1/2 Tbsp unsweetened flaked coconut.
3. Complete the sandwich by placing another apple slice on top.
Cooking Tips:
Try this recipe with different types of apples, or different
types of nut alternative butters. At home, this recipe can
be made with almond butter, peanut butter, or other
nut butters.
To add some flare to this recipe, top the apple sandwich
with 1/4 tsp cinnamon.
11Fabulous Fruit Pizza
Ready in: 5 minutes
Servings: 20 Watermelon pizza slices
small watermelon, washed, and pre-sliced (using a large chef knife)
1 into about 5 large circular slices, and then quartered into pizza 1
shaped wedges
2 cups plain or flavoured yogurt 500 mL
1 cup nut-free granola 250 mL
Fresh Fruit Toppings
4 kiwis , washed, peeled, in wedges
berries (whole strawberries, blueberries, raspberries, blackberries)
3 cups 750 mL
washed
1. Peel and chop kiwi; chop strawberries.
2. Spread one watermelon wedge/slice with about 1-2 Tbsp of yogurt, using a spoon.
3. Sprinkle colourful fruit toppings and granola on top of the watermelon pizza slice.
Cooking Tips:
Try flavouring yogurt yourself! Add 1/2 tsp cin-
namon, 1/2 tsp vanilla, and 1 tsp maple syrup to
plain yogurt, or plain Greek yogurt.
At home, to make this recipe look even more
like a pizza, try adding yogurt and toppings to
the large circular watermelon slices before
cutting them into quarters (pizza slices) using a
large chef knife.
12Golden Blueberry Pancakes
Make these pancakes on the weekend when mornings are not so rushed. Freeze leftover pancakes
and quickly toast or microwave them for a busier day. For school, take leftover pancakes with a
side of yogurt and fruit for your lunch.
Ready in: 20 minutes
Servings: 32 small pancakes (or 16 servings)
3 cups whole wheat flour 750 mL
1 tbsp granulated sugar 15 mL
1 tbsp baking powder 15 mL
1/2 tsp baking soda 2 mL
1/2 tsp salt 2 mL
3 eggs 3
2 1/2 cups milk 625 mL
1/2 cup plain yogurt 125 mL
1/4 cup vegetable oil 50 mL
2 cups fresh or frozen blueberries 500 mL
1 tsp vegetable oil (for cooking) 5 mL
maple syrup (optional)
1. In a large bowl, whisk together whole wheat flour, sugar, baking powder,
baking soda and salt.
2. In a separate bowl, whisk eggs, milk, yogurt and oil.
3. Pour wet ingredients over dry ingredients and sprinkle with blueberries.
Stir gently just until combined - a few lumps should remain.
4. In a large non-stick skillet, heat oil over medium heat. Ladle about 1/4 cup
(50 mL) batter per pancake into skillet.
5. Cook for about 2 minutes or until bubbles break in batter but do not fill in;
turn and cook for 1 to 2 minutes longer or until golden and puffed. Repeat
Source: Cooking Up Some Fun! Nutrition Services, York Region Community and Health Services, 2006.
13Sensational Snacks!
14Tasty Bean Dip with Vegetables and Pita Wedges
This zippy dip is a snap to make! You can pull this out from the fridge as an after-school snack or
pack it for lunch the next day.
Ready in: 10 minutes
Servings: 8
Dip
1 - 19 oz can black beans, drained and rinsed 540 mL
1 lime juice of 1 lime 15 mL
1 - 12 oz can, drained canned corn 350 mL
2 cups salsa 500 mL
1/4 cup, or 6g cilantro 60 mL
1 cup plain yogurt 250 mL
1 cup cheese, grated 250 mL
Food to Dip
2 whole grain pitas 2
2 red, yellow, or orange peppers 2
1 medium cucumber 1
2 medium celery stalks 2
1. Combine salsa, beans, corn, lime juice, and cilantro into a large bowl.
2. In small serving bowls, or on a plate, layer 1/4 cup of bean mixture with 2 tbsp yogurt and 2tbsp cheese.
3. Wash and prepare raw vegetables for dipping. The peppers and celery can be cut into strips. The cucum-
ber can be cut into coins. Cut each pita into 8 wedges. Serve with bean dip.
Switch it up!
Try swapping the black beans for other types of legumes
(e.g., chickpeas, lentils, or white beans)
16Pico de Gallo Salsa
This fun salsa can be used as a dip with whole grain baked pita chips or whole grain crackers. Try
serving it as a topping on baked sweet potatoes, quesadillas, or tacos.
Ready in: 15-20 minutes
Servings: 4 Cups (16 portions)
1 can (28 oz) low-sodium tomatoes, drained 796 mL
1 medium white onion ~ 1/2 Cup or 125 mL
1/4 cup cilantro, washed 60 mL
1 Tbsp lime juice 15 mL
1/4 tsp salt (to taste) 1 mL
1/2 - 1 medium jalapeno pepper (optional)
1 cup , or 1 large red, green, or yellow peppers 250 mL
Food to Dip
4 whole grain pitas chopped into 1/8 wedges
1. Pull cilantro leaves off of stem. Seed and remove ribs of peppers. Chop onion, peppers, and cilantro.
2. Pour half of the can of tomatoes into a blender or food processor and add the jalapeno pepper, onion,
cilantro leaves, lime juice and salt.
3. Blend until fairly smooth.
4. Pour the second half of the can of tomatoes and cilantro, and blend briefly. Use clean spoons to taste.
Adjust seasonings to taste by adding more lime juice or salt.
5. Add sweet peppers. Serve with whole grain pita.
Cooking tips
To decrease the strength of the onion taste, try soaking raw chopped
onion for 15 minutes in ice water. Drain before adding to the blender or
food processor.
For sensitive pallets, consider omitting the jalapeno pepper.
To thicken this salsa, pour into a strainer on top of a bowl or sink.
17Calabrese Salad Skewers
Everything is more fun on a stick! If desired, serve these Calabrese skewers with a dip, or drizzle
with balsamic vinegar. These skewers are great as a snack or appetizer.
Ready in: 10 minutes
Servings: 16 skewers
2 pints (or small packages) cherry tomatoes, washed 600g
2 English cucumbers, washed and chopped into wedges
red pepper, washed, chopped into wedges (e.g., 1/8th of
1 60 mL
pepper, each)
green pepper, washed, chopped into wedges (e.g., 1/8th
1 15 mL
of pepper, each)
~60 leaves (or 2 packages) fresh basil, washed 60 g
1-16oz block mozzarella cheese, chopped into cubes 450 g
16 6 inch bamboo skewers
1. Chop the red and green pepper, and cucumber.
2. Pull basil leaves off of stem.
3. Add cheese, vegetables, and fresh basil leaves to each skewer.
Cooking tips
Make mini Calabrese salad skewers with toothpicks
instead of skewers.
Have a recipe competition! Come up with delicious
variations of these skewers. Try making these skewers
with different types of vegetables, fruit, and cheese.
18Home-made Hummus with Dippers
Veggies taste even better when paired with a healthy dip. Try dipping different kinds of vegetables
or fruit in this hummus. It also tastes great with apple slices, whole grain pita or whole grain crack-
Ready in: 10 minutes
Servings: 12—1/4 cup servings (total, 3 cups)
2-15 ounce cans chickpeas drained, rinsed 1L, or 4 cups
2 garlic cloves, skin removed 2
1/3 cup olive oil 80 mL
1/4 cup lemon juice, or 1 lemon, halved 60 mL
1-1/2 tsp ground cumin—optional 5 mL
1/4 cup tahini (sesame seed paste) - optional 80 mL
to taste (or up to 1 tsp each) salt and pepper to taste 1 tsp (5 mL) of each
up to 1/4 Cup water 60 mL
Food to Dip
4 carrots 2
1 broccoli or cauliflower head 1
2 pints (or small packages) cherry tomatoes or snap peas
1. Add chickpeas, garlic, olive oil, lemon juice (or fresh squeezed lemon
juice) to a blender or food processor. Add cumin, and tahini if desired.
Blend until smooth (about 1-2 minutes). If too thick, add water.
2. Wash and chop vegetable dippers. Serve with the hummus.
Cooking tips
Make different types of hummus! Try adding roasted beets, red pepper, or sweet potato into the
blender/food processor! Or, experiment with different kinds of pulses. Instead of chickpeas, try
canned lentils, white beans, or frozen, shelled edamame beans (thawed).
19No Bake Apple Cinnamon Bites
These tasty no-bake bites are a perfect way to use different varieties of apples. They are also fun
to mold into bite-sized balls!
Ready in: 15 minutes
Servings: 24 bites, or 12 servings
2 cups old-fashioned oats 500 mL
1 tsp cinnamon 15 mL
1/4 tsp nutmeg 1 mL
1/4 tsp ground cloves 1 mL
nut alternative or seed butter (e.g., WOW, pumpkin seed or
1/2 cup 125 mL
sunflower seed butter)
1/2 cup sunflower seeds 125 mL
2 Tbsp maple syrup 30 mL
1 tsp vanilla extract 5 mL
1 cup (1 large or 2 medium) apple 250 mL
1. Grate the apple.
2. Combine all ingredients in a large bowl and mix well until combined.
3. Use a small scoop or your hands to make 25 balls, 1 Tbsp (15 ml)
each.
4. Place in a well-sealed container in the refrigerator until ready to eat.
Bites should keep up to 1 week or pop in the freezer.
Cooking Tip:
To save time, grate apples in advance of making this recipe. Lemon juice can be added to
grated apple to reduce browning.
20Pumpkin Spice No-Bake Balls
Ready in: 45 minutes *Note this recipe requires fridge space*
Servings: 60
1 cup Pureed pumpkin (not pie filling) 250ml
Nut alternative or seed butter (peanut butter, WOW, pumpkin seed
1 cup 250ml
or sunflower seed butter)
6 tbsp. Pure maple syrup 90ml
2 1/2 cups Rolled oats 625ml
4 tbsp. Chia seeds (optional) 60ml
2 tbsp. Ground flax seed 30ml
3 cups Dried cranberries or blueberries 750ml
1 tsp. Pumpkin pie spice 5ml
1 cup Pumpkin seeds 250ml
1. Combine all ingredients into a large bowl and mix until
mixture is sticky
2. Refrigerate for 15 minutes
3. Wash hands again. Wet hands and roll dough into balls,
about 1 Tablespoon each. Place on parchment paper.
4. Refrigerate for 20 minutes and enjoy
Cooking Tips:
Nuts and seeds are a great way to add fiber, healthy fats and protein to your snacks.
The chia seeds and ground flax are optional. They help to bind all the ingredients together
but if you don’t have them on hand, the recipe still tastes great without them!
You can also try baking pumpkin seeds with spices and 1 tsp oil at 350°F for 10 minutes.
Source: Recipe adapted from “Your Health Matters 2017/18 Seasonal, Food Guide Calendar”, National Aboriginal Diabetes Association and
Dietitians of Canada.
21Garden Veggie Dip and Spread
This recipe is a great way to boost veggies and fruit...it even has veggies IN it! It can be used as a dip
with veggies and whole grain pita/crackers, on the side, or can be used as a spread for whole grain
wraps and roll-ups, bagels, and sandwiches.
Ready in: 15 minutes
Servings: 6 (1/4 cup per serving)
1 Cup Greek yogurt 250 mL
1 clove fresh garlic 1 clove
1 Tbsp fresh dill, washed, minced 15 mL
2 Tbsp fresh parsley, washed, chopped
1 green onion
1/2 carrot, grated 1/4 Cup or 60 mL
broccoli florets 1 Cup or 250 mL
salt and pepper to taste
1. Mince broccoli florets and chop green onions
2. Combine all ingredients in a bowl.
3. Mix. Adjust seasoning to taste as needed
Cooking Tips:
Broccoli stem can also be grated into this dip
22Let’s Do Lunch!
23Pizza-dillas
These pizzas can be a healthy anytime all-in-one meal or snack and you can make them in only
10 minutes!
Ready in: 10 –20 minutes
Servings: 1 pizza cut into 2 wedges each
1 six inch whole wheat tortilla 1
2 tbsp pizza sauce 30 mL
1/4 cup mozzarella cheese 60 mL
1/2 medium green pepper 60 mL
1. Use choppers or a chef knife to chop green peppers and cheese.
2. Lay tortillas on cutting boards. With a spoon, spread half of each tortillas with 2 tbsp pizza sauce,
1/4 cup cheese and the chopped green peppers. Fold uncovered half over filling.
3. Heat griddle to 250F or non-stick pan on medium-high heat. Place tortilla on hot pan for about 2
minutes per side or until sides are lightly browned and cheese is slightly melted. Cut tortillas in
half and serve.
Cooking Tips:
Add any vegetable toppings you like to this
(e.g. mushrooms, onions, red peppers)!
The cheese in this recipe can either be grated
or chopped. Chopping cheese can be easier,
and safer for chefs new to the kitchen!
If you prefer using an oven rather a griddle,
pizza-dillas can also be baked in the oven at
350F for 10 minutes instead of using a
griddle.
Source: Recipe adapted from www.kraftcanada.com, Kraft Canada.
25Crispy Black Bean Tostadas
These make a great quick meal! Experiment with different fillings such as roasted sweet potatoes
and sautéed apple slices, or shredded carrots and purple cabbage.
Ready in: 20 minutes *Note this recipe can use an oven, but can also use a skillet/pan instead *
Servings: 10 small tostadas
10 six inch whole wheat tortillas 8
1 tbsp olive oil or vegetable oil 15 mL
1 small red onion 60 mL
1/2 tsp salt 60 mL
1 cup salsa (prepared, or pico de gallo recipe on p 23) 250 mL
2– 15 ounce cans black beans, rinsed
1 cup, or 250 mL shredded cheese 250 mL
1/2 cup , or 125 mL sour cream or plain Greek yogurt 125 mL
5 sprigs fresh cilantro, washed 60 mL, chopped
2 + toppings such as:
1 avocado
2 tomatoes, washed
1 cup red or green cabbage, or lettuce, washed
1 lime (or 30 mL, 2 Tbsp lime juice) or 30 mL lime juice
1. If using an oven, preheat to 400 F. Dice the onion. Chop all toppings. Chop lime into 8 wedges.
2. In a medium saucepan, or skillet, heat olive oil over medium high. Add onion and salt. Cook 2 minutes,
until just beginning to soften.
3. Add black beans and 1/2 cup salsa; stir. Cook, stirring periodically, until heated through, about 4
minutes. Mash and set aside.
4. Crisp tortillas (optional): If using an oven, spread tortillas in a single layer on a baking sheet. Bake in the
oven until crisp, about 3 minutes per side. If using a skillet/pan, heat tortillas for 2 minutes per side, or
until warm and crisp.
5. Top crisp tortillas with black bean mixture, vegetable/fruit toppings, and cheese. Serve with remaining
salsa, sour cream/plain Greek yogurt, and fresh cilantro. Squeeze lime juice on top.
Adapted from: https://www.wellplated.com/black-bean-tostada-recipe/
26Minestrone Soup
Filled with colorful vegetable, pasta and beans, this hearty soup makes a perfect hot lunch.
Ready in: 40 minutes
Servings: 8 - 1/2 cup servings
6 cups vegetable broth 1.5 L
1 medium onion, peeled, washed, cut in wedges 1
4 medium carrots, washed, peeled 4
1 celery stalk, washed 1
2 cloves garlic, peeled 2
1 - 28 oz can tomatoes, diced - low sodium 796 mL
1/2 cup small whole wheat pasta (e.g. shell or wheels) 125 mL
1/2 tsp dried basil 2.5 mL
1/2 tsp dried oregano 2.5 mL
1 - 19 oz can white kidney beans, drained and rinsed 540 mL
1. Chop celery, carrots, onions and garlic.
2. Bring broth to a boil in the skillet over medium heat (250F). Add onion, carrots, celery and garlic.
Cover and simmer for 30 minutes.
3. Add tomatoes, pasta and spices; simmer, covered, 5 minutes or until pasta is al dente. Add kidney
beans and continue to simmer until hot.
Switch it up!
Try adding in different colourful vegetables each
time you make this (e.g., zucchini, peas, cabbage,
sweet bell peppers)
Try using alphabet or animal shaped pasta noodles
Source: Fat Factor, Diet and Breast Cancer Prevention Study, 1997.
27Three Sister’s Soup
The ‘Three Sisters’ symbolize three important crops in indigenous culture—corn, beans and
winter squash. These three crops grow together in such a way so that they all benefit from each
other. For example, the corn stalk acts as a pole for the beans to climb and in return, the beans
Ready in: 40 minutes
Servings: 12 servings
2 medium yellow onions (chopped) 1
2 large celery ribs (chopped) 1
2 tbsp. canola oil 15ml
2L low/no sodium chicken broth 1.5L
4 cups yellow corn or cooked hominy corn 500 ml
2 cups or 1 540 mL can red kidney beans (rinsed) 500 ml
2 cups frozen butter nut squash, cubed 500 ml
5 fresh or 1/2 tsp dried sage leaves 5 fresh or 1/2 tsp dried
1 tsp dried thyme 5ml
1. Chop onions and celery. Rinse kidney beans and corn.
1. Add onions, celery, and canola oil to a large saucepot and bring to medium heat until onions are
translucent (about 5 minutes).
2. Add broth to pot and bring to a slow boil.
3. Add corn, kidney beans and boil for 10 minutes.
4. Lower to medium heat then add the butternut squash, thyme and sage.
5. Simmer for 20 minutes, stirring occasionally.
6. Remove from heat and serve.
Cooking Tips:
Try using different types of beans or squash in this recipe, or substitute squash with 2 Cups of
Zucchini
Source: Recipe adapted from www.dietitians.ca/IndigenousRecipes, Dietitians of Canada.
28Rainbow Wraps
These tasty wraps can be eaten whole, or sliced into spirals. Try making them with a variety of vege-
tables and fruit, including a vegetable or fruit that you have not tried before, with ones you are more
familiar with.
Ready in: 15 minutes
Servings: 1 Rainbow Wrap
1 Whole grain wrap (6”) 1
Any colourful vegetable or
Approximately 1/8 Cup Spinach, washed 30 mL
Approximately 1/8 Cup Beet, washed, peeled, grated 30 mL
Approximately 1/8 Cup Carrot, washed, peeled, grated 30 mL
Approximately 1/8 Cup Celery, washed, grated 30 mL
Dip, Cheese, or Spread
Hummus (prepared, or home-made hummus
2 Tbsp
recipe on p. 27)
1. Spread the dip or spread over one side of the wrap.
Add the vegetable or fruit toppings., flat across the wrap.
Add cheese if desired.
2. Roll up the wrap.
Cooking Tips:
Rainbow meals can be made with the same ingredients, but layered on different types of grains.
Try layering beets carrots spinach and hummus/dip on slices of whole grain bread/bagels. Or,
make savoury bowls by topping ingredients on beds of whole grain rice, quinoa, or barley.
If you wish, the garden veggie dip and spread can be used instead or in addition to hummus.
29Water is the Way to GO!
Choose water every day!
Enjoy the cold refreshing taste of these infused water recipes! You’re
the Chef Participants can also come up with their own recipe ideas to
infuse water with herbs, spices, fruit, and vegetables!
30Blissful Berry Beverage
Ready in: 5 minutes
2 cups strawberries (crushed) 500 mL
10-12 sage or mint leaves 10-12
3L cold tap water 12 Cups, or 3000 mL
1L ice 4 Cups, or 250 mL
1. Rinse sage or mint leaves, and strawberries in a colander.
2. Place strawberries in a bowl and crush with a fork or potato masher.
3. Pour water into a jug or pitcher, and add ice,. Add crushed strawberries and sage.
Tip: For a stronger sage flavour, tear the leaves before you place them in the jug.
32Watermelon Basil Flavoured Water
Ready in: 5 minutes
Servings: 12
2 cups seedless watermelon, cubed 500 mL
10-12 basil leaves, washed 10-12
3L or 12 cups cold tap water 12 Cups, or 3000 mL
1L ice 4 Cups, or 1000 mL
1. chop watermelon into smaller cubes if desired
2. Pour water into a jug or pitcher, and add ice, watermelon and basil. Garnish with a sprig of basil.
33Orange Mint Flavoured Water
Ready in: 5 minutes
Servings: 12
3 3 large oranges, washed, sliced 3
10 mint leaves, washed 10
3L cold tap water 12 Cups, or 3000 mL
1L ice 4 Cups, or 1000mL
1. If desired, chop oranges into smaller slices.
2. Pour water into a jug or pitcher, and add ice. Add orange slices and mint.
34Frozen Fruit Flavoured Water
Ready in: 5 minutes
Servings: 12
2 cups frozen apple chucks, grapes, or berries 500 mL
3L cold tap water 12 Cups, or 3000 mL
1L ice 4 Cups, or 1000 mL
1. Pour water into a jug or pitcher, and add ice. Add frozen fruit . For a stronger fruit flavour, let
it sit for one hour in the refrigerator. Stir to distribute fruit flavour.
Tip: you can chop up the same kind of fresh fruit and follow the same directions. You’ll
need to use more ice when serving fresh fruit flavoured water
35Cucumber Melon Flavoured Water
Ready in: 5 minutes
Servings: 12
1 large cucumber, washed, sliced, 1
1/4 cup honeydew melon, washed, cubed 1
1/4 cup cantaloupe, washed, cubed 1
3L cold tap water 12 Cups
1L ice 4 cups, or 1000 mL
1. If desired, chop cucumber and melons into smaller cubes.
2. Pour water into a jug or pitcher, and add ice. Add cucumber, melon, and cantaloupe. Allow
flavours to blend.
36Strawberry Flavoured Water
Ready in: 5 minutes
Servings: 12
4 strawberries, washed, sliced 4
8 cucumber slices, washed 8
3L cold tap water 12 Cups
1L ice 4 Cups or 1000 mL
1. If desired, chop strawberries and cucumbers into smaller slices.
2. Pour water into a jug or pitcher, and add ice. Add 4 sliced strawberries and 8 cucumber slices.
37Citrus Cucumber Flavoured Water
Ready in: 5 minutes
Servings: 12
1 large lemon, washed, sliced 1
1 large lime, washed, sliced 1
1 large orange, washed, sliced 1
1 large cucumber, washed, sliced 1
3L cold tap water 12 Cups
1L ice 4 Cups, or 1000 mL
1. Pour water into a jug or pitcher, and add ice. Add all vegetables and fruits. Stir, or allow sit for
an hour in the fridge if desired, to allow flavours to blend.
38You can also read
