Wellsville is a program of WellFit Incorporated a 501c3 non-profit organization committed to educating, entertaining and empowering children and their families to L.E.A.P. – Learn, Embrace and Actively Practice – optimal health in mind and body.

Scrumptious Salads And Sides

Sunshine Citrus Salad

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2 tangerines
1 pink grapefruit
1 navel orange
½ small red onion, chopped
3 tablespoons extra virgin olive oil
1 tablespoon vinegar
½ teaspoon honey
Lime or lemon juice to taste
¼ teaspoon freshly chopped tarragon or a pinch dried (optional)

Directions: Peel citrus, removing as much pith as possible, and slice into wheels. Remove any pits, layer fruit on a serving dish […]

Baked Chicken Nuggets

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Baked Chicken Nuggets

4 large boneless, skinless chicken breasts
2/3 cup seasoned bread crumbs, prepared
2 cloves garlic, minced
1 Tbsp. lime juice
salt and pepper
Olive oil or cooking spray

Season bread crumbs

2/3 cup unseasoned dry bread crumbs
3 T. cornstarch
3 T. grated Parmesan cheese
1 t. dried basil
1 t. dried oregano
1/4 t. garlic powder
1/2 t. ground thyme
1/2 t. onion powder

Honey-Mustard Sauce

1/4 […]

Homemade Vegetable Chicken Soup

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Wellsville Rockin’ Recipe ~ Homemade Vegetable Chicken Soup

1 Tbsp olive oil
½  onion, chopped
2 large celery stalks, chopped
2 large carrots, peeled and chopped
½  cup mushrooms, sliced
6 cloves garlic, minced
5 cups chicken stock
1 bay leaves
¼  tsp. turmeric
¼  tsp. crushed red pepper
1 (15 oz) can chickpeas, drained and rinsed
2 cups shredded chicken
2 cups baby kale leaves

Directions:

In a large […]

Sunshine Citrus Salad

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Ingredients:

2 tangerines
1 pink grapefruit
1 navel orange
½ small red onion, chopped
3 tablespoons extra virgin olive oil
1 tablespoon vinegar
½ teaspoon honey
Lime or lemon juice to taste
¼ teaspoon freshly chopped tarragon or a pinch dried (optional)

Directions: Peel citrus, removing as much pith as possible, and slice into wheels. Remove any pits, layer fruit on a serving dish […]

Fruitsational Salsa

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Take 8oz seedless grapes, quartered, 1/2 cup mandarin oranges, in 1/4 inch pieces, 1/2 cup red pepper, diced, 1/4 cup cilantro, chopped, 1/4 cup onion, chopped and 1 TBSP lime juice. Combine and mix.

Serve with your favorite whole grain tortillas! Fresh, cool and “Fruitsational!”

White Bean and Roasted Garlic Dip

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Ingredients:

4 tablespoons extra-virgin olive oil, divided
2 whole garlic heads
2 (16-ounce) cans canellini beans or other white beans, rinsed and drained
1/4 cup fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon white pepper
1/4 cup fresh flat-leaf parsley leaves for garnish

Preparation:

Preheat the oven to 375°.
Cut the top third of garlic heads off so tops of cloves are exposed. Place […]

Polka-Dot Penne Mix

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8 oz whole-wheat penne
¼ cup broccoli
1 medium carrots, chopped
¼ cup peas
¼ cup yellow pepper
¼ cup tomato, chopped
¼ cup parmesan cheese
1 Tbsp olive oil or for more flavor red wine vinegar

Directions:

Cook pasta for about 5 minutes, then add the broccoli, carrots and peas to boiling water and cook an additional 4-5 minutes.
Drain pasta and veggies.
Top […]

Peamole

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2 cups frozen peas, thawed and drained
Few springs of cilantro
3-4 garlic cloves
1 lime, juiced
1 tsp cumin (optional)
1 tsp chili powder (optional)
2 tbsp red onion, chopped
2 roma tomatoes, chopped

Carrots, green pepper strips and your favorite dressings for dipping

Directions:

Place in food processor and mix until blender.
Stir in red onion and tomatoes by hand.
Serves with your favorite […]

Harvest Smoothie

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1-cup canned pumpkin
1-cup low-fat vanilla yogurt
1-cup fat-free milk
½ tsp ground cinnamon
¼ tsp vanilla extract
Sprinkle with nutmeg and a little brown sugar
Optional: sliced banana about 1 cup

Nutrition Info:

Calories: 188

Fat: 2 grams

Protein: 11.5 grams

Fiber: 5.3 grams

‘Dining In’ Pizza for Two

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1 whole wheat bagel or whole wheat English muffin
¼ cup pizza sauce
¼ cup mozzarella, shredded
Onions, mushrooms, peppers, black olives (your favorite toppings)
Italian seasoning

Directions:

Preheat oven to 350 degrees
Divide whole wheat bagel and place on baking sheet
Add pizza sauce, mozzarella cheese, and your favorite toppings
Sprinkle with Italian seasoning.
Bake for 15 minutes or until cheese is melted.

Nutrition […]