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.

Tasty Tidbits And Treats

Paper Bag Popcorn

1. Measure 3 tablespoons of popcorn kernels into a lunchbox-sized paper bag.
2. Loosely fold the very top of the bag.
3. Microwave until there are more than 3 seconds between popping sounds. This may be somewhere around 3-4 minutes.
4. Carefully remove bag and enjoy!

For a little flavor, sprinkle on some cinnamon, garlic powder or your […]

Veggie Rockin’ Roll Up

, ,

Veggie Rockin’ Roll Up
¼ cup fat-free cream cheese (plain or your favorite flavor)
4 8-inch whole wheat tortillas
2/3 cup romaine lettuce, shredded
2/3 cup red cabbage, shredded
1 tomato, diced
¼ cup red onion, sliced
1/3 cup carrots, grated
1/3 cup 2% cheddar cheese, shredded

Directions:

1. Spread cream cheese evenly among the four tortillas
2. Divide the ingredients evenly among the tortillas
3. […]

Sunshine Citrus Salad

,

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 […]

White Bean and Roasted Garlic Dip

,

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 […]

Sunshine Parfait

,

Ingredients:

1 cup Greek yogurt, fortified
Vitamin D
¼ cup mandarin oranges
¼ cup fresh, cubed pineapple
Chopped walnuts

Directions:
Place one cup of Greek yogurt in a bowl.
Mix in mandarin oranges and pineapple.
Top with chopped walnuts.
Serves: 2

Nutrition Information:

Calories: 157
Fat: 10 grams
Protein: 5 grams
Sugar: 12 grams

Mind Boosting Oats

,

1 cup steel cut oat, prepared
1 Tbsp creamy peanut butter
1 Tbsp walnuts, chopped
1 tsp cinnamon, ground

Directions:

Cook steel cut oats per directions.
While warm stir in peanut butter.
Top with walnuts and ground cinnamon

Serves: 2

Nutrition Information:

Calories: 151

Fat: 8 grams

Protein: 6 grams

Sugar: 1 grams

SUNshine Parfait

, ,

1 cup Greek yogurt, fortified Vitamin D
¼ cup mandarin oranges
¼ cup fresh, cubed pineapple
Chopped walnuts

Directions:

Place one cup of Greek yogurt in a bowl.
Mix in mandarin oranges and pineapple.
Top with chopped walnuts.

Serves: 2

Nutrition Information:

Calories: 157

Fat: 10 grams

Protein: 5 grams

Sugar: 12 grams

Polka-Dot Penne Mix

, ,

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

,

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 […]