Popcorn Plus!

Popcorn Plus!

Plain popcorn is actually a healthy treat, but kinda boring on its own. By home-making your own delicious toppings you can make them all natural, and add a kick of flavor without all the chemicals and preservatives found in store-bought flavorings.

Ranch Mix

  • 2 1/2 tablespoons dried parsley
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 2 teaspoons dried minced onion
  • 1 tablespoon dried chives
  • 1 teaspoon black pepper
  • 1 1/2 teaspoons salt
  • 1/2 cup powdered milk

Thoroughly mix all ingredients in a container that has a lid. Add popcorn to the container, and then secure the lid. Shake well, and serve in a bowl.

Cinnamon Sugar

  • 2 tablespoons unsalted butter, melted
  • 2 teaspoons sugar
  • 1/4 teaspoon ground cinnamon

Melt the butter and add the sugar and cinnamon. Mix thoroughly in a bowl, then pour over popped popcorn. Yum!

Cajun Popcorn

  • 2 teaspoons paprika
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 2 tablespoons salt
  • 1/2 teaspoon ground black pepper
  • 1 pinch cayenne pepper

Thoroughly mix all ingredients in a container with a secure lid. Add popcorn to the container, then secure the lid and shake well. Be sure to wash your hands after handling cayenne pepper, and avoid contact with the eyes.


Riley’s Rockin’ Recipes are designed for kids to make at home with easy to find ingredients, and are brought to you by Sodexo and the MUSC Office of Health Promotion.


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Red Heart Granola

Red Heart Granola

Riley Says: Make this heart healthy snack for your sweetheart!

Ingredients

  • 3 cups old-fashioned oats
  • 1/2 cup pecans, walnuts, or almonds, roughly chopped
  • 1/2 cup sunflower or pumpkin seeds
  • 1 teaspoon cinnamon
  • 1/2 teaspoon ginger
  • 1/2 teaspoon salt
  • 1/3 cup olive oil
  • 1/3 cup maple syrup or honey
  • 1 teaspoon vanilla
  • 1/2 cup raisins
  • 1 cut freeze-dried strawberries or craisins

Equipment

  • Measuring cups and spoons
  • Large bowl for all ingredients
  • Knife for chopping nuts, or just hit ’em with a rolling pin
  • Flat baking sheet 9″ x 12″
  • Parchment paper for baking

Directions

  • Heat oven to 275 degrees
  • In a big bowl, combine the oats, nuts, seeds, cinnamon, ginger, and salt until everything is all mixed up.
  • Add the oil, syrup or honey, and vanilla to the bowl. Stir until everything is coated. Riley’s Tip: pour the oil into the 1/3 cut measure first, then add to the mixture. Use the same oil-coated cup for the syrup or honey and it won’t stick!
  • Get a big flat baking sheet and put down a sheet of baking parchment paper so it won’t stick to the pan.
  • Spread the granola out in an even layer.
  • Bake for 40 minutes until lightly browned.
  • Take it out of the oven. Use oven mitts and be careful!!
  • Let cool completely.
  • Mix in the craisins or strawberries.
  • Store in an airtight container. I use a big glass jar with a steel lid that works great and is environmentally friendly too.

Yield – 4-6 cups of granola


Riley’s Rockin’ Recipes are designed for kids to make at home with easy to find ingredients, and are brought to you by Sodexo and the MUSC Office of Health Promotion.


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Healthy Hummus

Healthy Hummus

Make these protein-packed dips just the way you like them! It’s easy to go gluten-free or dairy-free by adjusting the ingredients, too.

White Bean Hummus

  • 1 can (14 ounce) cannellini beans
  • 1 tablespoon tahini (sesame paste)
  • 2 cloves fresh garlic, chopped
  • 3 tablespoons lemon juice
  • 3 tablespoons lemon juice
  • 2 tablespoons extra-virgin olive oil
  • 1/4 teaspoon salt

Black Bean Hummus

  • 1 can (14 oz) black beans
  • 1/3 cup salsa (mild or hot)
  • 1/2 teaspoon cumin
  • 2 cloves fresh garlic, chopped
  • 1 teaspoon taco seasoning
  • 2 teaspoons lime juice
  • 1 tablespoon water
  • 1/4 teaspoon salt

Asian Hummus

  • 1 can (14 oz) chickpeas or garbanzo beans
  • 1 clove garlic, chopped
  • 1/4 teaspoon ground ginger
  • 2 tablespoons soy sauce or tamari sauce (gluten free)
  • 1 tablespoon rice vinegar
  • 1 tablespoon sesame oil
  • 1 tablespoon water

Snickerdoodle Hummus

  • 1 can (14 oz) chickpeas or garbanzo beans
  • 1/4 cup almond butter
  • 1/4 cup maple syrup
  • 1/2 teaspoon molasses
  • 2 teaspoons cinnamon
  • 1 teaspoon vanilla
  • 1/8 teaspoon baking powder
  • 1/8 teaspoon salt
  • 1 tablespoon milk or almond milk

DIRECTIONS

  • Drain and rinse the beans in a colander
  • Measure all the other ingredients into a blender, food processor, or mini-prep.
  • Add the beans to the mixture and blend until silky smooth and creamy. You can also mash them by hand with a ricer or fork, though it will take some time to get a smooth consistency.
  • Makes a little more than a cup of hummus.

You can make these recipes your own by adding hot salsa or lemon, chill and enjoy. They make a great after school snack, and fun to eat with pretzels, carrots, or pita chips.

Safety Tip: If the kids are helping, just be sure to use a smooth-edge or safe-cut can opener!


Riley’s Rockin’ Recipes are designed for kids to make at home with easy to find ingredients, and are brought to you by Sodexo and the MUSC Office of Health Promotion.


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Ginger Gems

Ginger Gems

Make your whole house smell like the holidays with these easy-to-make ginger gems. Sweet and spicy, just like Riley!

Ingredients

  • 3/4 cup butter, softened
  • 1 cup brown sugar
  • 1 egg
  • 1/4 cup molasses
  • 2 1/4 cups flour or gluten free flour
  • 2 teaspoons baking soda
  • 1 teaspoon ground ginger (see note below)
  • 1 teaspoon cinnamon
  • 1/2 teaspoon ground cloves
  • 1/4 teaspoon salt
  • For rolling: 1 cup granulated sugar

Equipment

  • Electric or hand mixer
  • Cellophane or wax paper
  • Parchment paper or a baking sheet
  • Cookie sheet
  • Mixing Bowls
  • Cooling rack
  • Microplane grater

Directions

  • Add butter, brown sugar, egg, and molasses to a mixing bowl
  • Use the mixer to blend until smooth and creamy
  • Then add all the dry ingredients (except the granulated sugar) to the bowl.
  • Starting slowly, blend into the ginger gems mixture until it is thick and no flour is seen.
  • Put a piece of cellophane or wax paper on the counter and spoon the mixture onto 1/3 of the sheet
  • Shape into a log, roll up the dough, and put it in the fridge for 45 minutes.
  • Preheat the oven to 375 degrees
  • Break the cold cookie dough into one-inch pieces and roll in hands until smooth.
  • Put the granulated sugar in a shallow dish and roll the cookie balls in the sugar until they are coated all over.
  • Place the balls 2 inches apart on the cookie sheet that has a piece of parchment paper or a baking sheet on it.
  • Bake for 10-12 minutes. Longer makes for crispier cookies
  • Remove from oven and allow to cool for one minute, then transfer to a cooling rack.

Yield – Makes about 2 dozen cookies


Riley’s Rockin’ Recipes are designed for kids to make at home with easy to find ingredients, and are brought to you by Sodexo and the MUSC Office of Health Promotion.


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Pumpkin Spice is Nice

Pumpkin Spice is Nice

While parents enjoy Pumpkin Spice Season with their PSLs, kids can enjoy pumpkin spice too with these healthy, easy to make shakes and spreads that are a hit at the holiday season.

PUMPKIN SPICE SHAKES

It’s like Halloween in a Glass!

Ingredients

  • 1 cup milk (cow, almond, or soy)
  • 1/2 cup plain lowfat Greek yogurt
  • 1 cut canned pumpkin
  • 1 ripe banana, cut in chunks and frozen
  • 2 tablespoons maple syrup
  • 3 teaspoons pumpkin pie spice
  • 1 teaspoon vanilla extract
  • 1/2 cup ice cubes

Equipment

  • Measuring cups and spoons
  • Blender (make sure an adult supervises use of the blender)

Yield – Makes about 3 cups

Directions

  • Measure all the ingredients into the blender.
  • Pulse until smooth and creamy,
  • Divide into cups and enjoy your sweet sip of the season!

This recipe doesn’t need a whole can of pumpkin, so what could you do with the rest? Read on:

PUMPKIN SPICE SPREAD

Terrific on toasted bagels or apple slices!

Ingredients

  • 4 oz cream cheese (half a package)
  • 3 tablespoons canned pumpkin
  • 1 teaspoon maple syrup
  • 1/2 teaspoon pumpkin pie spice

Equipment

  • Mixing Bowl
  • Measuring Spoon
  • Big Spoon for stirring

Directions

  • Soften cream cheese by letting it sit out of the refrigerator for 30 minutes.
  • Mix all ingredients together until smooth.

Riley’s Rockin’ Recipes are designed for kids to make at home with easy to find ingredients, and are brought to you by Sodexo and the MUSC Office of Health Promotion.

Apple Pie Sauce

Apple Pie Sauce

I love apple pie and I love applesauce, so I put them together for an apple-licious treat!

INGREDIENTS

  • 10 apples (8 cups sliced)
  • 2 tablespoons vanilla
  • 4 tablespoons lemon juice
  • 3 teaspoons cinnamon
  • 1/2 teaspoon nutmeg
  • 1/4 cup brown sugar
  • 1 cup water

KITCHEN TOOLS

  • Vegetable peeler
  • Knife or apple corer/slicer
  • Cutting board
  • Mixing bowl
  • Big cooking spoon or heatproof spatula
  • Potato masher or immersion blender
  • Large pot with lid to put on stove top

DIRECTIONS

  • Wash and peel the apples. Try and make the peels really long!
  • Cut the apples into slices and cut out the core and seeds.
  • In a bowl, mix the vanilla, lemon juice, cinnamon, nutmeg, sugar, and water.
  • Put all the apples in a large pot and stir in the vanilla mixture to coat evenly.
  • Put the pot on the stove and turn the heat up to high.
  • Bring to a boil until you see little bubbles in the water.
  • Turn down the heat to medium.
  • Stir with a big spoon/spatula and then cover with the lid. It smells so good!
  • Cook on medium/low heat for about 30 minutes until apples are super soft.
  • Turn off the heat, take the pan off the burner, and cool for 15 minutes.
  • Mash in the pot with a potato masher or an immersion blender.
  • Chill for at least 2 hours. Best served once completely cool.
  • Eat and enjoy!!

Riley’s Tips: Spoon apple sauce over pancakes or waffles. Add sliced strawberries along with the apples to make my favorite color, red! Make an apple pie sauce parfait by spooning layers of granola, yogurt, and sauce and serve as dessert!

Safety Tip: If the kids are helping, make sure to watch little fingers when using slicers or apple-corers.


Riley’s Rockin’ Recipes are designed for kids to make at home with easy to find ingredients, and are brought to you by Sodexo and the MUSC Office of Health Promotion.


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