• 1 cup boiling water
  • 1 tablespoon fresh sage leaves, or 1 to 2 teaspoons dried


Optional: lemon and honey


Pour boiling water over sage. Let steep for 3 to 5 minutes.


Strain and add lemon and honey to taste, if desired.


Makes 1 serving.

  • 2 cups passion fruit juice
  • 1 cup low-fat yogurt, vanilla or plain
  • 1/2 cup ice cubes
  • Dash of cinnamon

Place all ingredients in blender. Blend until smooth and enjoy!


Makes 4 large or 8 small smoothies.

Salsa Cruda (Raw) or Cocida (Cooked)

Taken from: Adult Guide for Sow What?—An It’s Your Planet—Love It! Journey
  • 4 ripe tomatoes, cut in quarters for raw salsa, left whole for cooked
  • 2 jalapeños, seeds, veins, and stems removed (wear rubber gloves when cutting hot peppers)
  • 1/2 handful fresh cilantro
  • 1/4 small onion
  • 1 clove garlic (optional)

For raw salsa:

Place all ingredients in a blender. (If tomatoes aren’t juicy, add a splash of water.)


Blend, then pour into a bowl. Serve alongside tacos, tortillas, beans, chips, eggs, or meat—whatever you like.


For cooked salsa:

Place whole tomatoes and trimmed jalapeños in medium saucepan. Cover with water.


Bring to a boil and cook for 10 minutes. Add garlic, onion, and fresh cilantro.


Place in a blender jar. Blend until smooth but not liquid. Pour into a bowl and serve, as above.


Makes 4 to 6 servings.

Many-Colored Wild Parrot Vegetables and Dip

Taken from: 5 Flowers, 4 Stories, 3 Cheers for Animals!—An It’s Your Story—Tell It! Journey

This is a many-colored healthful snack.


  • Red, yellow, and green bell peppers, sliced
  • Carrots, sliced, or baby carrots
  • Broccoli and cauliflower florets
  • Plain Greek yogurt
  • Ranch dressing

Mix 2 parts Greek-style yogurt to 1 part ranch dressing for a dip.


Serve with red, yellow, and green bell-pepper slices, baby carrots or carrot sticks, or broccoli and cauliflower florets.

  • Whole-wheat tortilla
  • Grated cheese, such as cheddar, Colby, Monterey jack, or a mixture

Heat tortilla in a heavy skillet, and sprinkle with scant handful of cheese. When cheese begins to melt, carefully fold tortilla in half, flipping to finish cooking.


Transfer to cutting board and cut into wedges.


Makes 1 serving.

  • Apples
  • Grapes, blueberries, or assorted berries and fruit
  • Cinnamon


Special equipment: wooden skewers


Cut apples into slices, or “smiles,” and sprinkle them with a little cinnamon.


Or, make apple kabobs using wooden skewers and small chunks of apples alternated with grapes, blueberries, or other berries.


Allow about half an apple or 2 kabobs per girl.


Recipe by Donna Zimmerman


  • 1 pound dry beans (such as black, red, navy, pinto, or kidney beans)
  • 2 carrots, chopped
  • 1 stalk celery, chopped
  • 5 garlic cloves, chopped
  • 1 small onion, chopped
  • 2 to 3 tablespoons olive oil
  • 8 cups soup or chicken stock (you can also dissolve 2 bouillon cubes in water to make stock)
  • Sea salt and pepper, to taste


Optional: yogurt or sour cream, for garnish


Special equipment: Blender or food processor


Place beans in a large pot of water, making sure to cover so there are 2 inches liquid above beans.


Bring to a boil. Immediately turn off the heat and let beans soak for 2 hours. (Did you know that soaking beans removes the chemical that causes gas?)


After 2 hours, drain beans in a colander and rinse.


Dry soaking pot of all water and add olive oil. Add carrots, celery, garlic, and onion and cook over low heat until onions are clear, about 10 minutes.


Add beans and stock. Raise heat to a boil. Cover pot, reduce heat, and simmer until beans are tender.


Remove pot from heat and let cool to room temperature.


Transfer beans and liquid to a blender or food processor and puree until creamy. (You may need to do this in small batches.)


Return pureed soup to pot and heat on low heat until warmed. Add sea salt and pepper to taste. Garnish each bowl of soup with dollop of yogurt or sour cream, if desired.


Makes 6 to 8 servings.

Walking Salad for One

Taken from: Get Moving!—An It’s Your Planet—Love It! Journey
  • 1 apple
  • 2 tablespoons cottage cheese
  • 5 or 6 raisins
  • 2 or 3 nuts, chopped
  • 1 teaspoon mayonnaise

Cut top off apple. Core almost all the way through, leaving bottom skin intact. (Ask an adult for help if you need it.)


Scoop out apple pulp and chop. Mix with cottage cheese, raisins, and nuts. Add mayonnaise and stir until combined.


Stuff the mixture into apple shell and replace top. Enjoy!


Makes 1 serving.


Here’s a fun way to serve “spiffed up” popcorn that’s also low in sodium and fat and retains its nutritional value.



Try these toppings or experiment with your own!



Use half the amount of melted butter or margarine you would normally use, and mix with fresh lemon juice. Cut your salt use in half, too, and add fresh ground pepper.



Replace half the amount of melted butter or margarine you would normally use with grated Parmesan or Romano cheese. Replace more than half the salt with dried Italian herbs such as oregano and basil.



Replace all of the melted butter or margarine and all of the salt with a few drops of sesame oil and a few drops of tamari, mixed to taste. Place toasted sesame seeds in a pepper grinder and grind liberally on top of the popcorn.


Another concession option: a mix of roasted peanuts, roasted pumpkin seeds, raisins, dried cranberries, and granola. Serve in small cups as guests arrive, or after a project presentation.

  • 2 dozen round crackers, preferably whole grain
  • 8 ounces low-fat cottage cheese
  • 1 to 2 cucumbers or 2 to 3 kiwi fruits, peeled and sliced into 24 slices
  • 24 blueberries, blackberries, dark raisins, or currants

Spread crackers with spoonful cottage cheese.


Top with slice of cucumber or kiwi.


Dot center of slice with tiny amount of the cottage cheese to anchor the “pupil”—a dark berry, raisin, or currant.


Makes 24 servings.


Photo by Natural Mommie Blog

“Watchful-Eye” Deviled Eggs

Taken from: Adult Guide for MEdia—An It’s Your Story—Tell It! Journey
  • 1 dozen hard-boiled eggs
  • 1/4 cup mayonnaise
  • 2 tablespoons mustard
  • 1/2 teaspoon curry powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 cup fresh parsley, finely chopped (from about 6 to 8 stems)
  • 24 green olive slices

Cut eggs in half lengthwise, and place on a serving plate. Scoop out yolks and combine in a bowl with mayonnaise, mustard, and spices, mashing and blending with a fork.


Place spoonful of yolk mixture into the holes left in egg whites. Flatten the yolk filling with fork and cover only yolk (not white) with finely chopped green parsley (for green eyes).


Top with an olive slice. (Two eggs might be looking up or to the side!)


Makes 24 servings.

Homemade Strawberry-Lemonade Sorbet

Taken from: Adult Guide for MEdia—An It’s Your Story—Tell It! Journey
  • 2-pound bag frozen strawberries
  • 1 tray ice cubes
  • 1/2 teaspoon zest and 2 tablespoons juice from 1 lemon
  • 1/2 cup honey


Optional: lemon slices, fresh strawberries, or fresh mint, for garnish


Special equipment: grater or zester; blender or food processor


Wash lemon. Wash and prepare optional garnish ingredients.


In food processor, grate or finely chop 1/2 teaspoon lemon zest. Set aside on a plate.


Cut lemon in half, reserving other half for later use as garnish.


Squeeze out 2 tablespoons juice. Set aside in a small bowl or cup, removing any seeds.


Place frozen strawberries and ice cubes in equal amounts in food processor or blender. Add honey, lemon zest, and about half amount of lemon juice.


Puree or process on high, starting in “pulse” mode until mixture becomes like a thick slush. Taste and add the remaining lemon juice or more honey as needed, pulsing briefly.


Serve immediately by scooping the sorbet into small dessert cups or glasses. (Sorbet can also be frozen in an airtight container and pulsed again just before serving.)


Top each serving with a garnish you choose: a paper-thin circle of lemon, a fresh sliced strawberry, or a mint leaf or two.


Makes 4 to 6 servings.

  • 1 or 2 cucumbers, chopped
  • 1 or 2 carrots, sliced or diced
  • 2 handfuls sugar snap or snow peas, tough ends removed
  • 6 asparagus spears, tough ends removed
  • 1 to teaspoons fresh lime juice, to taste
  • Sea salt, to taste
  • Large resealable zip-top bag

Place all ingredients in plastic bag. Seal tightly and toss a few times to combine. Enjoy!


Makes 1 to 2 servings.

A Real Seven-Layer Dip

Taken from: MEdia—An It’s Your Story—Tell It! Journey
  • 1 16-ounce can refried beans
  • 1 jar salsa
  • 1 16-ounce can black beans, rinsed and drained
  • 2 cups sour cream
  • 2 cups chopped avocados
  • 2 tablespoons lime juice
  • 2 plum tomatoes, diced
  • 1 cup green olives, chopped


Accompaniments: low-sodium tortilla chips, whole-grain crackers, or vegetable “scoops,” such as peppers, jicama, or celery


Layer refried beans, salsa, and black beans in a small, deep casserole dish.


Microwave on high until heated through.


Combine the avocados and lime juice. Layer avocado mixture and the sour cream on warm beans, then top with diced tomatoes and olives.


Serve with your choice of accompaniment.


Makes 10 to 12 servings.


This sauce is great served with bite-size pieces of cooked chicken or shrimp, as well as chopped, fresh vegetables.


  • 1 ripe mango, cut into chunks (Ask an adult for help if you need it.)
  • 4 tablespoons coconut milk
  • 1 teaspoon brown sugar
  • 1 tablespoon fish sauce, or 1/4 teaspoon salt
  • 1 tablespoon lime juice
  • 1/4 teaspoon dried crushed chilies (like the red pepper put on pizza)


Accompaniments: bite-size pieces cooked chicken or shrimp; fresh vegetables, chopped


Mix all ingredients together in a bowl. Chill for at least an hour before serving.


Makes about 1/2 cup.


This recipe calls for sliced apples and pears, but you can use other fruits, too, such as bananas, oranges, strawberries, or kiwis.


  • 1 package semisweet chocolate chips
  • 1/2 cup skim milk, divided
  • 3 apples
  • 3 pears


Special equipment: Wax paper, placed over baking sheet or large plate


Core apples and pears and cut into thin slices. (Ask an adult for help if you need it.)


Microwave chocolate pieces and 1/4 milk for 30 seconds on high in a microwave-safe bowl or measuring cup. Stir. Heat for 30-second intervals until all chocolate has completely melted, stirring between each.


Gradually add more milk and stir until sauce is smooth, but not thin.


Dip fruit into chocolate sauce, place on wax paper, and chill for 15 minutes, or until chocolate is firm.

  • 1 16-ounce carton plain low- or non-fat yogurt
  • 1 3-ounce package low- or non-fat cream cheese
  • 1/2 cup light or non-fat ranch dressing
  • 2 tablespoons parsley flakes or dill (or 4 tablespoons fresh parsley or dill, chopped)


Accompaniments: fresh carrots, cucumbers, jicama, celery, peppers, or broccoli


Mix yogurt, cream cheese, ranch dressing, and parsley or dill in a serving bowl until well combined.


Serve with fresh vegetables of choice.


Makes 10 to 12 servings.

  • 1 orange or lemon
  • 1 to 2 cups orange juice
  • 1 to 2 cups pineapple juice
  • 1 to 2 cups cranberry juice
  • Seltzer or club soda

Cut the orange or lemon into slices.


Put 1 to 2 cups of each juice into a pitcher, to taste. For every 3 cups juice, add 1 cup seltzer. (If you have a total of 6 cups of juice, you will need 2 cups of seltzer.)


Add slices of fruit. Refrigerate until chilled.


Makes 6 to 8 servings.

  • 1 baking apple per person
  • 1/4 cup unsweetened apple juice per apple
  • 2 tablespoons raisins per apple
  • 1 jumbo marshmallow per apple
  • 1 teaspoon ground cinnamon

Peel apple halfway down. Core apple almost to its bottom. (Ask an adult for help if you need it.)


Preheat oven to 375 degrees Fahrenheit.


Stuff apple core with raisins.


Place apple in baking dish and pour the juice over it. Sprinkle the apple with a little cinnamon.


Bake the apple for 40 to 45 minutes. Place marshmallow on top of apple and let melt in oven for a few minutes. Apple is done when it is tender, but not mushy.


Enjoy this treat hot or cold!


Makes 1 serving. (Can be easily increased.)

Colorful Middle Eastern Salad

Taken from: The Senior Girl’s Guide to Girl Scouting

This is a lovely, fresh, and light salad that’s great with falafel and pita, chicken, beef, or vegetable kabobs—even with a hamburger. (You could add some Middle Eastern spices to the hamburger meat mixture—like cumin, nutmeg, allspice, cinnamon, anise, or cardamom—for a perfect pairing.)


  • 4 cucumbers, peeled, halved, seeded, and chopped
  • 1 red bell pepper, seeded, stemmed, and chopped
  • 1 red onion, chopped
  • 1 bunch fresh parsley, finely chopped
  • Juice of 1 lemon
  • 2 teaspoons salt

Mix all ingredients together gently. Serve!


Makes 4 servings.

Local Salad with Fruit and Nuts

Taken from: The Senior Girl’s Guide to Girl Scouting

This recipe can be altered however you’d like! You could substitute a local lettuce for spinach, use different nuts, or swap your favorite apple for strawberries.


  • 4 cups spinach
  • 1 cup fresh strawberries, de-stemmed and sliced thin
  • 1/4 cup red onion, sliced thin
  • 1/2 cup almonds, sliced or chopped
  • 1/4 cup olive oil
  • 1/4 cup white wine, rice, or champagne vinegar
  • 1/4 cup orange juice
  • 1 teaspoon orange zest
  • 1 teaspoon salt
  • 1 teaspoon black pepper

Toss together spinach, strawberries, onion, and nuts.


In a separate bowl, whisk together oil, vinegar, juice, zest, salt, and pepper. Pour over the spinach mixture, toss, and serve.


Makes 4 servings.

Pumpkin Walnut Bread

Taken from: The Senior Girl’s Guide to Girl Scouting
  • 2 cups unbleached all-purpose flour
  • 3/4 teaspoon baking soda
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground allspice
  • 1/4 teaspoon ground cloves
  • 1/4 teaspoon ground ginger or 1 1/4 teaspoons pumpkin-pie spice
  • 1/4 teaspoon salt
  • 2 eggs, room temperature
  • 1/3 cup water
  • 1 1/2 cups sugar
  • 1 cup canned pumpkin puree
  • 1/2 cup vegetable oil
  • 1 teaspoon vanilla extract
  • 1 cup chopped walnuts

Position an oven rack in center of oven, and preheat oven to 350 degrees Fahrenheit.


Butter loaf pan. If using muffin tins, butter or spray cups with nonstick cooking spray, or use paper muffin liners.


In a large bowl, mix together flour, baking soda, spices, and salt.


In a medium bowl, whisk together eggs and water. Add sugar and blend well. Add pumpkin puree, vegetable oil, and vanilla. Blend well.


Add pumpkin mixture to dry ingredients and fold until smooth.


Add walnuts and fold until well mixed. Scrape into a loaf pan or muffin tins and smooth out the top.


Bake for about 95 minutes, until bread is firm to the touch and a toothpick comes out clean. Allow to cool completely on a rack before cutting.


Be mindful of any nut allergies.


Makes 1 loaf.

Vegetable Marinara

Taken from: The Senior Girl’s Guide to Girl Scouting
  • 9 medium tomatoes, chopped
  • 4 cloves garlic, minced
  • 1 small yellow onion, finely chopped
  • 1 carrot, finely chopped
  • 1 red pepper, seeded, stemmed, and finely chopped
  • 1 green pepper, seeded, stemmed, and finely chopped
  • 1 teaspoon chili flakes
  • 1 teaspoon dried oregano
  • 2 tablespoons salt
  • 1 tablespoon black pepper
  • 1/4 cup broccoli, chopped
  • 1/4 cup zucchini, chopped
  • 1/4 cup mushrooms, chopped
  • 1/2 cup fresh basil, chopped
  • 1/2 cup fresh parsley, chopped
  • 1/4 cup fresh oregano, chopped, plus extra for garnish


Accompaniments: cooked pasta


Place all ingredients except fresh basil, parsley, and oregano in a large pot and bring to a boil. Lower heat and simmer for about 45 minutes, stirring regularly until all tomatoes are broken down.


Using a handheld immersion blender, carefully blend all ingredients in pot until totally smooth and well blended. If you don’t have an immersion blender, let sauce mixture cool slightly and blend in small batches until smooth and return to pot. (Use extreme caution. If the sauce mixture is too hot, steam will form in the blender, causing the top to pop off.)


Cook blended sauce on low for another 10 minutes, adding salt to taste. Stir in fresh basil, parsley, and oregano.


Cook sauce at a low boil, uncovered, for another 10 to 20 minutes, or until it reaches desired thickness.


Serve over hot cooked pasta. Add remaining chopped oregano for garnish.


Makes approximately 5 cups.

Fresh Figs Stuffed with Goat Cheese

Taken from: aMUSE—An It’s Your Story—Tell It! Journey

Recipe by Carla Hall


  • 1 pound fresh figs
  • 11 ounces soft goat cheese (sometimes called chèvre), at room temperature
  • 12-ounce can frozen apple or white grape juice concentrate


Optional: roasted almonds, chopped


Halve figs and stuff with teaspoonful of cheese.


Make juice reduction by boiling a can of frozen juice concentrate over high heat for about 10 minutes, or until it thickens. Cool thoroughly.


Drizzle small amount over cheese-stuffed figs (you may not use all of the reduction). Top with chopped roasted almonds, if desired.


Makes 8 to 10 servings.

Mushroom Cap “Pizzas”

Taken from: aMUSE—An It’s Your Story—Tell It! Journey

Recipe by Carla Hall


  • 2 Roma tomatoes, seeded and diced
  • Olive oil
  • 20 large white mushrooms (about 2-inch diameter), cleaned
  • 1 1/2 cups shredded mozzarella 
  • 2 tablespoons fresh basil or 1 tablespoon fresh oregano, cleaned and coarsely chopped

Preheat oven to 500 degrees Fahrenheit.


Place diced tomatoes in shallow baking dish. Drizzle with olive oil and toss.


Roast until soft and falling apart, 20 to 40 minutes. Remove and lower heat to 350 degrees.


Remove mushroom stems and place caps on baking sheet. Fill with small amount roasted tomatoes. Sprinkle with shredded mozzarella cheese and fresh basil or oregano.


Bake until the cheese melts.


Makes 20 servings.

Clear Chicken Broth with Vegetables & Teeny-Tiny Noodles

Taken from: aMUSE—An It’s Your Story—Tell It! Journey

Recipe by Carla Hall


  • 1 small onion, finely chopped
  • 2 medium carrots, finely chopped
  • 4 cups chicken broth, purchased or homemade
  • 8 ounces small pasta, such as stelline (stars) or orzo

Cook pasta as directed; drain. Meanwhile, simmer onion and carrots in broth until soft.


Add pasta and serve in a small cup, such as one used for espresso.


Makes 18-20 servings.

Strawberry-Basil Tart

Taken from: The Senior Girl’s Guide to Girl Scouting

For crust (or use a pre-made pie crust):

  • 1 1/2 cups all-purpose flour
  • 2 tablespoons sugar
  • 1 teaspoon salt
  • 1 1/4 sticks unsalted butter, chilled and cubed
  • 1 egg yolk
  • 3 to 6 tablespoons ice water


For filling:

  • 2 pounds strawberries, cored and cut in half
  • 1/2 cup sugar
  • 1 teaspoon cornstarch
  • 1/4 cup fresh-squeezed orange juice
  • Zest of 1 orange
  • 1/4 cup fresh basil leaves, sliced thin, for garnish


Special equipment: Parchment paper


Make crust:

Mix together flour, sugar, and salt in a large bowl until well combined. Add butter and crumble into flour mixture using hands or food processor until it resembles a coarse meal, being careful not to overwork the dough. Add egg yolk and ice water, and mix together gently until dough is moist.


Shape dough into flat disc, wrap in plastic, and chill for at least 1 hour.


Make filling:

Mix together strawberries, sugar, cornstarch, orange juice, and zest. Let soak for at least 1 hour.


Preheat oven to 375 degrees Fahrenheit.


Roll out dough on a piece of floured parchment paper until it forms a large circle, about 16 inches in diameter.


Transfer parchment paper with rolled dough onto large, thick baking sheet with sides. Strain berries and arrange in a big pile in center of the dough. Fold dough up around pile of berries, leaving a big hole at the top like a shallow volcano.


Bake for about 40 minutes, or until crust is golden brown and crispy. Sprinkle tart with the basil garnish, if desired.


Makes 10 servings.

Green Bean Salad

Taken from: The Senior Girl’s Guide to Girl Scouting
  • 3/4 pound fresh green beans, tips trimmed
  • 1 cup cherry tomatoes, halved
  • 3 cloves garlic, smashed and chopped
  • 1/2 cup basil leaves, sliced thin
  • Juice and zest of 1 lemon
  • 1/4 cup olive oil
  • Black pepper
  • Salt, to taste

In a steamer, steam green beans until al dente or just about done, about 3 minutes.


While beans are steaming, combine all other ingredients except salt in a large bowl and mix well.


When green beans are finished cooking, place hot beans in large bowl on top of the mixture. Do not stir. Cover and let sit 5 minutes. (This will cook or warm the other items and the green beans will finish cooking at the same time.)


After 5 minutes, remove cover, add salt, and gently stir mixture. Serve warm or let stand and serve at room temperature.


Makes 4 servings.

“Kick the Can” Ice Cream

Taken from: The Junior Girl’s Guide to Girl Scouting

This recipe makes ice cream with a soft-serve-like consistency. The ice cream will not be solid like the kind sold in cartons at the store. This makes a classic vanilla, but experiment with your favorite flavors. Try adding chocolate syrup or fruit to the mixture.


  • 1 small coffee can with lid (about 12 ounces)
  • 1 large coffee can with lid (about 26 or 33 ounces)
  • 1 cup heavy cream
  • 1/2 teaspoon vanilla extract
  • 1 egg
  • 1/2 cup sugar
  • 1 cup milk
  • Ice
  • Salt (about 1 cup)


Special equipment: duct tape


Place all ingredients except ice and salt in the small coffee can and mix. Cover with lid and seal with duct tape.


Place inside large can. Fill space around small can with ice and salt in alternating layers. Place lid on large can and seal tightly with duct tape.


Roll or toss can for 20 to 30 minutes. Get a group to help! Check inside large can about halfway through. If a lot of ice has melted, add more.


Repack large can with ice and place in freezer for about 20 minutes.


Makes about 2 cups.


Photo by A Beautiful Mess Blog

Cuban Sandwich

Taken from: The Junior Girl’s Guide to Girl Scouting
  • 1 tablespoon yellow or Dijon mustard
  • 1 tablespoon mayonnaise
  • 1 sandwich roll
  • 2 slices Swiss cheese
  • 2 slices ham or roasted turkey
  • 4 dill pickle slices
  • Butter, for toasting

Spread mustard and mayo over both halves of roll.


Place first slice of cheese on bottom of roll. Top with meat, pickles, second slice of cheese, and top of roll. (This construction will help the cheese melt.) Push down as hard as you can, squashing the sandwich.


Toast sandwich, if desired. Butter outside of roll on both sides. Place in a frying pan and toast on each side over high heat for about 2 minutes, or until lightly browned. (You can also use a sandwich press or countertop grill press.)


Let cool a bit, then enjoy!


Makes 1 sandwich.

Mango-Coconut Rice Pudding

Taken from: The Junior Girl’s Guide to Girl Scouting
  • 2 tablespoons butter
  • 1 cup fresh mango, peeled and cubed (or, if using dried mangoes, pour hot water over them and let sit for 15 to 30 minutes before using)
  • 2 tablespoons fresh ginger, peeled and diced (or 1/4 teaspoon ground ginger)
  • 2 1/2 cups cooked white or brown rice (leftover rice works great)
  • 1 cup canned coconut milk (be sure not to use cream of coconut)
  • 2 cups milk
  • 2/3 cup sugar
  • 1 teaspoon vanilla extract
  • 1/4 shredded coconut, for garnish

In a medium-sized saucepan, melt 2 tablespoons butter over medium heat and add mango and ginger. Sauté for 2 to 3 minutes, or until lightly browned.


Add rice, coconut milk, milk, sugar, and vanilla. Cook, stirring constantly, for 1 minute. Turn heat to high and bring to a boil. Reduce heat to medium-low and simmer, stirring occasionally to prevent sticking, until liquid is reduced and pudding is creamy and thick, about 20 minutes.


Sprinkle shredded coconut over pudding for garnish, if desired. (The shredded coconut is even more delicious if toasted in a dry skillet over medium-low heat until edges just start to turn golden brown.)


Makes 4 servings.

Breakfast Burrito

Taken from: The Junior Girl’s Guide to Girl Scouting
  • 2 teaspoons canola oil
  • 1/4 cup red onion, diced
  • 1 teaspoon jalapeño pepper, deseeded and finely chopped (optional)
  • 1/4 cup red bell pepper, diced
  • 1/4 cup cherry tomatoes, cut in half
  • 1 teaspoon cumin
  • 1 tablespoon fresh cilantro leaves, chopped
  • 2 eggs, beaten
  • Salt and pepper, to taste
  • 1 whole-wheat flour tortilla


Accompaniments: salsa, cheese, or sour cream


In a medium frying pan, heat about 2 teaspoons canola oil over medium heat.


Add onions and jalapeños, if using. Cook until onions are just soft, about 2 minutes. Add red peppers and cook another minute. Add cherry tomatoes, cumin, and cilantro leaves. Cook, stirring, about 1 to 2 minutes.


Add eggs and cook, mixing occasionally to scramble. Season with salt and pepper, to taste.


In the meanwhile, heat tortilla in a pan over high heat. Flip after 1 minute on each side, or until warmed through.


Take egg mixture off the heat, and place in the center of the tortilla. Roll up and top with your favorite toppings. You could try salsa, cheese, or sour cream.


Makes 1 burrito.

Slow-Cooker Pulled Pork with Barbecue Sauce

Taken from: The Cadette Girl’s Guide to Girl Scouting

For dry rub and pork:

  • 2 tablespoons dark brown sugar, packed
  • 1 tablespoon smoked paprika
  • 1 tablespoon cumin
  • 1 tablespoon black pepper
  • 2 tablespoons coarse salt
  • 4- to 5-pound pork butt, cut into a few large pieces


For barbecue sauce:

  • 2 cloves garlic, peeled
  • 1/4 cup brown sugar, packed
  • 1/4 cup honey
  • 1 cup apple cider vinegar
  • 2 teaspoons salt
  • 1 teaspoon red pepper flakes
  • 1 teaspoon black pepper
  • 1/3 cup tomato sauce


Accompaniments: Whole wheat rolls or pita


In a small mixing bowl, mix all the spices for the rub. Pat pork butt pieces dry with paper towel and pack rub mixture all over, covering pieces. Set aside.


In a medium bowl, mix all ingredients for barbecue sauce together and mix until smooth.


In a hot and lightly greased cast-iron pan, sear the pork butt pieces over high heat until all sides are browned (meat will appear to have a crust due to the rub).


Place pork and barbecue sauce in a slow cooker, such as a Crock-Pot, on low, about 6 to 7 hours.


Pull meat apart with two forks, and mix with sauce. Enjoy on its own, or in a toasted whole-wheat roll or pita.


Makes 6 servings.

Thai Chicken, Cilantro, and Coconut Stew

Taken from: The Cadette Girl’s Guide to Girl Scouting
  • 1 tablespoon olive oil
  • 4 cloves garlic, minced
  • 2 tablespoons fresh ginger, peeled and diced, or 1/4 teaspoon ground ginger
  • 2 green chilies, diced
  • 1 tablespoon lemongrass, finely chopped (optional)
  • 1 large red onion, chopped
  • Juice and zest of 3 limes
  • 4 boneless, skinless chicken breasts, sliced into 1-inch strips
  • 2 large leeks, chopped
  • 1 large red bell pepper, chopped in large pieces
  • 1 large orange bell pepper, chopped in large pieces
  • Salt and pepper, to taste
  • 1 cup coconut milk
  • 1 cup chicken stock
  • 1 cup fresh cilantro, chopped (or 2 tablespoons, dried)
  • Lime wedges, for garnish

Heat olive oil in a heavy soup pot over medium-high heat. Add garlic, ginger, chilies, lemongrass, onions, and lime zest and cook until onions are tender.


Add chicken and cook another few minutes, trying to brown the chicken a bit.


Add leeks and stir well.


Add red and orange peppers, and continue to cook mixture for another few minutes. Add lime juice, salt, and pepper.


Add coconut milk and let boil for about 3 minutes on high heat. Reduce heat to simmer. Add chicken stock and stir well.


Simmer for about 45 minutes. Add cilantro and stir well just before serving. Garnish with lime wedges.


Serves 6.

Chickpea Hummus

Taken from: The Cadette Girl’s Guide to Girl Scouting
  • 2 cloves garlic, minced
  • 2 cans chickpeas, drained and rinsed
  • 1/4 cup olive oil
  • 2 tablespoons lemon juice
  • 1/4 cup water
  • 1/2 cup tahini (sesame seed paste), optional
  • 1 to 2 teaspoons salt

Combine all ingredients in a blender and mix until smooth.


Serves 8.

Make Your Own Cola

Taken from: The Brownie Girl’s Guide to Girl Scouting

Get an adult’s help: This recipe includes heat!


  • 3 cloves
  • 1/2 cup molasses
  • 1/2 cup water
  • 1/2 cup sugar
  • 1 teaspoon cinnamon
  • 1 cinnamon stick
  • 4 cups seltzer or soda water
  • Cherries (optional)

In a medium saucepan, simmer cloves and molasses over low heat for about 15 minutes.


In another saucepan, combine water, sugar, cinnamon, and cinnamon stick. Bring to a boil, then turn to low and simmer for about 10 minutes.


Carefully remove cinnamon stick. Allow both pans to cool, about 10 minutes.


Place molasses and cinnamon syrups in a large pitcher and mix well. Add the seltzer and mix until combined.


Pour into a glass filled with ice. Add cherries, if desired.


Makes 6 cups.

Fruit Smoothie

Taken from: The Brownie Girl’s Guide to Girl Scouting

Choose your favorite fruit to make this delicious smoothie. Some great options are strawberry, blueberry, mango, and peach. Many fruits taste great together – try combinations like strawberry-banana or kiwi-raspberry.


Get an adult to help cut the frozen fruit and use the blender. (If you don’t use pre-frozen fruit, make sure to cut the fruit before you put it in the freezer.)


  • 1 cup frozen fruit, cut into cubes
  • 1 tablespoon honey
  • 1 cup 100% juice or water
  • 1 cup ice


Optional: 1 banana, chopped; 1 cup plain or vanilla low-fat yogurt


Place all items in a blender and blend until smooth.


For a thicker smoothie, add 1 chopped banana.


For a creamier smoothie, add 1 cup low-fat plain or vanilla yogurt.


Makes 4 cups.

Sweet and Salty Nuts

Taken from: The Brownie Girl’s Guide to Girl Scouting
  • 2 1/2 cups raw nuts (A raw nut is one that hasn’t been roasted, toasted, or salted)
  • 3 tablespoons honey
  • 2 tablespoons unsalted butter, melted
  • 1 teaspoon cinnamon
  • 1/2 teaspoon paprika
  • 1 1/2 teaspoons salt
  • 2 teaspoons fresh rosemary, finely chopped
  • 1 tablespoon fresh thyme, finely chopped

Preheat oven to 350 degrees Fahrenheit. (Ask an adult for help if you need it.)


In a large bowl, combine all ingredients, except fresh herbs.


Spread onto a cookie sheet in single layer.


Bake 15 to 20 minutes, until toasted.


Remove from the oven and let cool completely. Toss with fresh herbs before serving.


Makes 2 1/2 cups.

Broccoli Cheese “Toaster Pastry”

Taken from: The Brownie Girl’s Guide to Girl Scouting

This recipe, great for a snack or light lunch, is made easily using pre-made whole-wheat pie crust or pizza dough.


  • 3/4 cup cooked broccoli, finely chopped
  • 3 tablespoons carrots, finely chopped
  • 2 tablespoons yellow onion, finely chopped
  • 5 slices ham, chopped (optional)
  • 1/3 cup cheddar cheese, shredded
  • 2 tablespoons milk
  • 1 egg, plus 1 egg white, beaten
  • Salt and pepper, to taste
  • 1 package premade whole-wheat pie crust or pizza dough

In a large bowl, combine all ingredients and mix well.


Season with salt and pepper, to taste. Set aside.


Preheat oven to 350 degrees Fahrenheit (ask an adult for help if you need it).


Lay one rolled piece pie crust or pizza dough, about 3” in diameter, on a greased baking sheet. Place one heaping tablespoon filling in center. Cover with another piece crust or dough and press edges together with tines of a fork.


Brush top with beaten egg white so baked crust will have a golden shine. Repeat with remaining pastry and filling.


Bake for 20 minutes, or until golden brown. Serve warm.


Makes 8 pastries without ham, 12 pastries with ham.

Honey Mustard Yogurt Dip

Taken from: The Brownie Girl’s Guide to Girl Scouting

This dip goes great with veggies! Experiment with your favorite kind.


  • 1/2 cup plain yogurt
  • 1/2 cup milk
  • 2 tablespoons mayonnaise
  • 2 tablespoons honey mustard
  • 2 tablespoons honey
  • 1 tablespoon fresh parsley, chopped fine
  • 1 tablespoon fresh chives, chopped fine
  • 1 teaspoon salt

In small mixing bowl, whisk together all ingredients until smooth and creamy.


Taste; add salt or honey, to taste.


Makes about 1 cup.

Fresh Guacamole

Taken from: The Brownie Girl’s Guide to Girl Scouting
  • 6 to 8 avocados, ripe and soft, but not mushy
  • 1/2 cup cilantro leaves, chopped
  • 1/2 cup tomatoes, chopped fine
  • 1/2 cup white onions, chopped fine
  • 1 jalapeño* (omit if you prefer mild guacamole; or remove seeds for a slightly spicy taste)
  • 1 teaspoon cumin powder
  • Salt, to taste
  • 5 to 6 limes, halved

Peel and pit avocados. In a large mixing bowl, mash avocados one by one with large fork until fairly smooth.


Add cilantro, tomatoes, white onions, jalapeño (if desired), cumin, and a few pinches salt. Mash and mix all ingredients.


Squeeze limes into guacamole one by one, mixing after each one.


Taste, and add salt pinch by pinch, to taste. (You will probably need about 3 teaspoons altogether.)


Makes about 3 cups.


*Be careful when handling fresh jalapeños! They can irritate your skin. You might want to wear plastic or latex gloves (like the kind used for washing dishes) when you touch them. If you do touch them with bare hands, wash your hands thoroughly before touching your eyes.

Meringue for Pie Topping

Taken from: Breathe—An It’s Your Planet—Love It! Journey

Have a fully baked pie that needs some dressing up? This meringue topping will make any fruit filled pie fancy, though we suggest using a classic lemon or lime filling.


  • 2 or 3 egg whites
  • 1/4 teaspoon cream of tartar
  • 3 tablespoons granulated sugar
  • 1/2 teaspoon vanilla

Preheat oven to 350 degrees Fahrenheit.


Beat first three ingredients together until egg whites form stiff peaks. Beat in vanilla.


Spread the mixture on your pie, then bake about 10 minutes, or until meringue is just lightly browned.


Makes enough topping for one 9-inch pie.

  • 4 egg whites, room temperature
  • 1 teaspoon vanilla
  • 1/8 teaspoon cream of tartar
  • 1 cup powdered sugar
  • A pinch of cinnamon, if desired


Special equipment: hand blender or standing mixer; parchment paper


Accompaniments: whipped cream, fruit, or ice cream


Preheat the oven to 225 degrees Fahrenheit.


Beat egg whites in clean metal bowl until foamy. Beat in vanilla and cream of tartar. While continuing to beat whites, gradually add sugar and keep beating until stiff peaks form.


Using a spoon, drop dollops of meringue onto cookie or baking sheet covered with parchment paper. You should have enough for 12 meringues. Use spoon to create hollow spot in center of each meringue to create space for filling.


Bake for about an hour. Turn off heat and open oven door slightly; let meringues sit until cool.


Remove from parchment and fill meringues with whipped cream, fruit, or ice cream as desired.


Makes 12 servings.

Whipped Cream Filling

Taken from: Breathe—An It’s Your Planet—Love It! Journey

You can use this filling for the Éclairs recipe.


  • 1 cup heavy cream, very cold
  • 1 teaspoon or more sugar
  • 1/2 teaspoon vanilla


Special equipment: hand blender


Place ingredients in metal bowl.


Beat on high using hand blender with whisk attachment until mixture forms soft-to-medium peaks. As it takes in air, it will double in size and become 2 cups. (Don’t beat beyond the soft peaks stage or the cream will turn into butter!)


For variety, add crushed peppermint sticks or about half a cup of chopped, drained fresh fruit, like peaches, berries, or pears to your filling.

  • 1 cup water
  • 1/2 cup butter
  • 1/2 teaspoon salt
  • 1 cup all-purpose white flour, sifted
  • 4 eggs, room temperature



Accompaniments: custard, vanilla pudding, or Whipped Cream Filling for filling; chocolate sauce


To make dough:

Preheat the oven to 450 degrees Fahrenheit and grease a cookie sheet.


In a saucepan, combine water, butter, and salt; bring to a boil.


Remove saucepan from heat and—even though it may seem wrong—add sifted flour all at once, stirring constantly until mixture becomes a ball of dough. If it doesn’t, put pan very briefly back on the stove and stir again.


Add eggs, one at a time, beating after adding each addition until mixture is shiny and eventually feels like soft elastic.


Form éclairs:

To make éclairs, spread about 3 tablespoons of dough mixture and form into log shapes onto greased cookie sheet. (Heat makes the pastry puff up with steam and air, so keep the shapes at least 2 inches apart.)


If you prefer little round cream puffs, just drop big tablespoons of batter onto cookie sheet, 2 inches apart.


Bake for 15 minutes, then decrease oven temperature to 350 degrees Fahrenheit and bake another 30 minutes until the tops are puffy and the sides feel done.


To fill éclair shells (use a custard, vanilla pudding, or some of the Whipped Cream Filling) gently slice off tops with a sharp knife (you may need to ask an adult for help).


Spoon in filling. Replace top and, if you like, drizzle on chocolate sauce (or melt chocolate chips in microwave using short bursts, stirring now and again with a little milk.)


Makes 8 to 10 servings.

  • 2 cups fruit, washed and sliced (try a mix of berries, tropical fruits, and stone fruits)
  • 1 scoop low-fat plain or vanilla yogurt
  • Handful of ice
  • 2 ounces juice or milk

Place fruit, yogurt, and ice in blender.


Mix on high; add in milk or juice. Blend until liquefied.




Makes 1 serving.

  • 2 tablespoons nut butter (aim for almond because it’s one of the most healthful nuts)
  • 1 banana, sliced
  • 1 slice whole-grain bread
  • 1 tablespoon granola

Toast bread.


Spread with nut butter and top with sliced bananas and a sprinkling of granola.


Makes 1 serving.

  • 1 tomato, sliced
  • 1/2 cup low-fat mozzarella, shredded
  • 1 cup baby spinach
  • 1 whole wheat English muffin

Preheat broiler. Split English muffin into halves and place on baking sheet.


Top with tomato slices, cheese, and spinach. Broil just until cheese melts.


Makes 1 serving.


Photo by Love Me Bright Blog

  • 1/2 cup all-natural pumpkin, canned
  • 1 tablespoon of cinnamon
  • 1/4 cup rolled oats
  • 1 scoop dry egg powder or whey protein (or 1 tablespoon peanut butter; substitute yogurt if allergies are a concern)
  • 1 cup water or skim milk
  • 3 ice cubes

Combine all ingredients and blend until smooth. Enjoy!


Makes 1 serving.

  • 1 box thin waffle cookies, such as Jules Destrooper
  • 1 bar artisanal dark chocolate
  • 1 bag organic marshmallows

Top waffle cookies with two squares chocolate and two marshmallows.


Zap in microwave for 10 seconds until marshmallows puff. Top with another cookie.


Eat while warm.


Makes 6 to 8 servings.


Photo by Jennifer Yu of Use Real Butter

  • 1 apple
  • 2 to 3 tablespoons peanut or almond butter (or yogurt, if allergies are a concern)
  • 2 to 3 tablespoons dark chocolate or toffee bits
  • Cinnamon, to sprinkle

Slice apple into thin pieces and remove bits of core (you may need to get an adult to help with this).


Cover each piece with a thin layer of peanut butter or almond butter.


Sprinkle with cinnamon and top with dark chocolate or toffee bits.


Makes 1 serving.

  • 2 tablespoons yogurt cheese, hummus, or peanut butter
  • 1 celery stalk
  • 1 tablespoon raisins

Spread yogurt cheese, hummus, or peanut butter inside hollow of celery stalk.


Press raisins into spread as “ants” to decorate the “logs.”




Makes 1 serving.

  • Pretzel sticks or chow mein noodles
  • 1/2 carrot, shredded
  • 1/2 cup peanut butter or yogurt cheese

Mix together carrots and peanut butter or yogurt cheese.


Shape mixture into a hollow cup.


Cover mixture with pretzel sticks.


They’ll look like twigs! Enjoy your snack, and chew carefully!


Makes 1 serving.


Photo by Susan Strasburg

  • 1 apple
  • 2 tablespoons yogurt, cream cheese, peanut butter, or topping of choice
  • 2 tablespoons raisins
  • 4 pretzel sticks

Ask an adult to core apple and slice in half from top to bottom. Place halves, flat side down, on a small plate.


Dab yogurt, cream cheese, or peanut butter, or topping of choice, on skin side of apple halves. Stick raisins on dabs to make ladybug’s spots and eyes. Make antennae by putting one end of pretzel stick into a raisin, then pressing other end into the apple.


Now you have two ladybugs. Enjoy one and give the other to a friend!


Makes 2 servings.

Green Goddess Dip and Veggies

Taken from: aMUSE—An It’s Your Story—Tell It! Journey
  • 1/2 cup fresh mint
  • 1/2 cup fresh parsley
  • 1/2 cup fresh basil
  • 2 garlic cloves, chopped
  • 2 scallions or green onions, sliced
  • 1 1/2 tablespoons lemon juice
  • Pinch of salt (optional)
  • 1/2 cup olive oil
  • 1/2 cup crumbled feta cheese
  • 1/2 cup plain Greek yogurt


Accompaniments: Raw chopped vegetables for dipping, such as broccoli and cauliflower florets; celery and carrot sticks: and red, green, or yellow bell peppers, sliced


Place mint, parsley, basil, garlic, scallions, and lemon juice in food processor or blender. Process until ingredients are finely chopped.


Add olive oil and continue to process mixture until combined well. Add feta and yogurt, and process until smooth. Taste dip and add a pinch of salt, if you like. (If you add salt, be sure to process the mixture again!)


Serve immediately with your choice of fresh vegetables. Or cover and refrigerate until ready to serve.


Recipe by Denise O’Brien


  • 1 large kohlrabi bulb, trimmed, peeled and grated
  • 1/2 apple, peeled and grated
  • 1 carrot, peeled and grated
  • 1/2 sweet yellow or red onion, thinly sliced
  • Handful fresh parsley, leaves only
  • One half fresh lime, juiced
  • 3 or 4 shakes sherry wine vinegar (place thumb over bottle opening and shake)
  • 2 tablespoons mayonnaise, or enough to bind ingredients
  • Sea salt and fresh black pepper, to taste

Combine all ingredients in large serving bowl. Mix well.


Chill 30 minutes to allow the flavors to blend before serving.

Applesauce and Cheese Cookies

Taken from: Sow What?—An It’s Your Planet—Love It! Journey

Recipe by Mary Catherine Muniz


  • 3/4 cup sugar, divided
  • 2 1/2 cups flour
  • 1/2 teaspoon salt
  • 3/4 cup butter or margarine, softened (look for margarine labeled “for cooking”)
  • 1/3 cup sweetened applesauce
  • 1/2 teaspoon vanilla
  • 1/2 cup shredded cheddar cheese
  • 1/2 teaspoon cinnamon

Preheat oven to 350 degrees Fahrenheit.


In a large bowl, mix 1/2 cup sugar, flour, salt, butter, applesauce, and vanilla until smooth. Stir in cheese.


Shape dough into one-inch diameter balls. Roll in a mixture of cinnamon and remaining 1/4 cup of sugar.


Place on buttered cookie sheet and press flat with tines of a fork. Bake for 14 to 17 minutes, until slightly golden.


Makes about 3 dozen.


Recipe by Mary Catherine Muniz


  • 3 tablespoons olive oil
  • 2 pinches salt
  • 1 pinch pepper
  • 1 clove garlic, minced
  • 1/2 of medium orange, juiced
  • 1 15-ounce can sliced beets, or 3 to 4 medium roasted beets, sliced

Whisk olive oil, salt, pepper, garlic, and orange juice in medium bowl. Pour over beets.


If roasting beets, preheat oven to 400 degrees Fahrenheit. Scrub and cut tops off beets. Wrap in aluminum foil and place on baking sheet. Roast until tender, about 50 to 60 minutes.


Makes 3 to 4 servings.

Stir-Fried Swiss Chard

Taken from: Sow What?—An It’s Your Planet—Love It! Journey

Recipe by Ladonna Redmond


  • 1 teaspoon toasted sesame oil
  • 1 onion, chopped
  • 3 bunches Swiss chard (or other greens of your choice), washed, dried, and cut across the leaf to the stem (add in stems if you’re feeling adventurous)
  • 1/2 cup water
  • Salt, to taste


Optional: Green or red peppers, 2 garlic cloves, or other vegetable, chopped; Onion or garlic powder, 1 teaspoon, or to taste


Heat oil in a skillet over medium heat.


Add onions and cook until clear.


Add peppers or other optional vegetables and cook a few minutes, until tender.


Add Swiss chard and stir until coated with oil. Cook until slightly tender.


Add water and any other seasoning you like, such as onion or garlic powder or fresh garlic.


Cover skillet, lower heat, and simmer for 15-20 minutes, stirring and tasting occasionally until greens reach preferred texture, crunchy to tender.


Makes 4 to 6 servings.


Recipe by Judith Redmond


  • 3 organic Asian pears, cored and thinly sliced
  • 1/2 cup walnuts, cut or broken into approximately 1/4-inch pieces
  • 1/2 tablespoon balsamic vinegar
  • 1/8 teaspoon sea salt
  • Several grinds fresh black pepper
  • Scant 1/8 cup olive oil
  • 2 to 3 cups baby arugula leaves, loosely packed

Preheat oven to 350 degrees Fahrenheit. Spread walnuts on a baking sheet in one layer. Roast until golden, 5 minutes or more, stirring occasionally. Alternatively, toss nuts into small cast-iron pan and toast over medium heat on stove, stirring constantly. Let cool.


Make vinaigrette by mixing balsamic vinegar with salt and pepper. Add olive oil in thin stream, whisking thoroughly.


Rinse arugula in bowl of cold water, drain, and dry. Mix pears and arugula in serving bowl. Toss with vinaigrette and top with walnuts. Ideally, serve immediately, but it’s still great after sitting a while.


Makes 2 to 4 servings.

Savory-Sweet Acorn Squash

Taken from: Sow What?—An It’s Your Planet—Love It! Journey

Recipe by Siv Lie


In this recipe, author Siv Lie doesn’t measure the honey or oil. Cooks, she says, should learn to trust their judgment and estimate. That’s not bad advice for life, too!


  • 2 acorn squash
  • Olive oil
  • 1 tablespoon fresh rosemary, coarsely chopped, or 1 teaspoon dried rosemary
  • Salt and pepper, to taste


Optional: Honey


Preheat oven to 400 degrees Fahrenheit.


Carefully slice each squash in half lengthwise and scoop out seeds. Place each half squash on a cutting surface, skin side up. Cut each into chunks. Arrange pieces on baking sheet, skin side down.


Brush or spoon squash with olive oil to coat. (For sweeter squash, mix one part honey to two parts olive oil; coat with mixture.)


Sprinkle coated squash with rosemary and season with salt and pepper, to taste.


Roast for 40 to 50 minutes, until tender.


Makes 4 to 6 servings.

Roasted Pumpkin Seeds

Taken from: Sow What?—An It’s Your Planet—Love It! Journey
  • Seeds from 1 fresh pumpkin
  • 1/4 cup salt
  • Hot chili pepper, optional
  • 2 tablespoons lime juice, optional
  • 2 tablespoons onion powder or garlic salt, optional
  • 4 tablespoons butter, melted

Separate all fiber from pumpkin seeds. Place seeds in colander and rinse thoroughly until clean.


Place seeds in saucepan, covered with 2 quarts water. Add 1/4 cup salt, or to taste. Bring seeds to a boil and simmer on low, about 2 hours. Drain seeds and place on absorbent paper to dry.


Preheat oven to 300 degrees Fahrenheit. Place seeds on a shallow baking pan. Sprinkle with hot chili pepper, lime juice, onion powder, or garlic salt, if desired. Roast for 30 to 40 minutes or until golden brown, stirring occasionally.


Remove seeds from oven and add one teaspoon melted butter per cup of seeds. Let cool. Store in an airtight container for up to 10 to 14 days. (May be stored in freezer for up to one month.)

Easy Peach and Mint Salad

Taken from: Sow What?—An It’s Your Planet—Love It! Journey

Recipe by Shari Rose


  • 4 fresh peaches, sliced
  • 1/2 cup fresh mint
  • 1/2 teaspoon ground cinnamon
  • 1/2 tablespoon brown sugar

Combine all ingredients in large bowl and stir.


Chill in refrigerator for at least 30 minutes, then serve.


Makes 4 servings.

Tomato, Basil, and Mozzarella Sandwich

Taken from: Sow What?—An It’s Your Planet—Love It! Journey

Recipe by Shari Rose


  • 1 tablespoon olive oil
  • 1/2 teaspoon crushed garlic
  • Salt
  • Black pepper
  • 1 large tomato, sliced
  • 1 roll (preferably a French bread roll), cut open
  • 4 ounces fresh mozzarella cheese, sliced
  • 1 cup fresh basil

In a small container, mix olive oil, garlic, salt, and pepper to taste.


Layer tomato slices on half of the roll, then add cheese.


Place basil on top.


Pour oil mixture over open sandwich and top with remaining half of roll. Halve and enjoy.


Makes 1 serving.

Garden Charmoula from Morocco

Taken from: Sow What?—An It’s Your Planet—Love It! Journey

Recipe by Stacy Levy


This is a popular Moroccan dressing or condiment that can be made with fresh herbs right from your garden. Toss it with pasta, potatoes, lentils, or anything that needs some spicing up.


  • 1 cup flat Italian parsley, washed and stems removed
  • Handful of cilantro, washed and stems removed
  • Zest of 1 lemon, finely chopped
  • 4 to 6 tablespoons virgin olive oil
  • 1/2 to 1 teaspoon sea salt, to taste
  • 1 clove garlic, finely chopped


Optional: Powdered chipotle pepper or hot paprika


Roughly chop the parsley and cilantro leaves and place in small bowl.


Mix in the remaining ingredients. Let mixture sit, up to one hour, to allow the flavors to blend.


Add a pinch of powdered chipotle pepper or hot paprika, if desired.


Makes approximately 1/2 cup.

  • 12 miniature marshmallows, toasted
  • 3 scoops vanilla ice cream
  • 1/4 cup low-fat milk
  • 1 tablespoon plain low-fat yogurt
  • 1 graham cracker, crumbled, for topping
  • Chocolate syrup


Special equipment: Blender


To toast marshmallows:

Preheat broiler (in oven or toaster oven). Line small baking sheet with aluminum foil. Place marshmallows on sheet, and toast under broiler, watching carefully to avoid burning, until marshmallows are soft and darkened, but not black, about 45 seconds to 1 minute. Remove from broiler and let cool.


To make milkshake:

Put the ice cream, milk, and yogurt in blender and blend on medium-high until hollow core forms in the center of the shake. Add 6 of the marshmallows and blend.


Pour mixture into a tall glass. Top with remaining marshmallows, graham cracker crumbs, and swirl of chocolate syrup.


Makes 1 serving.


Photo by Front Row Eats

Frozen Mango-Banana-Orange Smoothie

Taken from: BLISS: Live It! Give It!—An It’s Your Story—Tell It! Journey
  • 1/2 cup frozen mango chunks
  • 1 cup low- or non-fat vanilla yogurt (substitute rice milk for dairy allergies)
  • 1 banana
  • 1/2 cup orange juice
  • 4 to 5 ice cubes

Place all ingredients in a blender; blend until smooth. Enjoy!


Makes about 2 servings. (Recipe can be increased for a larger yield.)


Traditionally made from just good old-fashioned raisins and peanuts, gorp can be made with any variety of nuts and treats to match the preferences of your group. Just be sure to check for allergies first.


1 1/4 cup each of any of the following:

  • salted or dry-roasted peanuts, walnuts, or almonds
  • raisins or other dried fruit, such as cranberries or apricots
  • M&Ms, semisweet chocolate chips, or other small chocolate candies
  • sunflower seeds
  • sesame sticks
  • dried flaked coconut

Mix all ingredients in a large serving bowl.


Alternatively, set out selected nuts, seeds, dried fruits, and other bite-sized treats in individual cups or muffin tins. Invite Juniors to mix up their own versions of gorp, to taste.


Makes 6 to 8 servings.

    • 4 bananas
    • 3 pints sorbet or low-fat frozen yogurt, any flavors
    • Chocolate syrup
    • Whipped cream


Optional: 1 pint strawberries, sliced; chocolate sprinkles


For each banana split, slice a banana in half the long way. Place in a long, narrow dish or a bowl, halves separated. Place three small scoops sorbet or low-fat frozen yogurt in any combination desired between halves. Drizzle with a small amount of chocolate syrup and top with dollop of whipped cream. Add strawberries or chocolate sprinkles, if desired.


Makes 4 servings.

  •  1 1/2 cups fresh or frozen berries, such as strawberry, blueberry, raspberry, or a mixture
  • 1/2 cup plain low-fat yogurt (substitute rice milk for dairy allergies)
  • 1/4 cup orange juice
  • 1 tablespoon honey
  • 1/2 teaspoon vanilla extract

Place all ingredients in a blender and blend until smooth. Enjoy!


Makes about 2 cups, or 2 small servings. (Recipe can be increased for a larger yield.)

  • 1 cup maple syrup
  • 2 tablespoons butter
  • 1 teaspoon vanilla extract
  • 1/2 cup popcorn kernels (or 2 to 3 bags unflavored microwave popcorn), popped (for about 4 ounces or 16 cups, popped)


Optional: mix-ins, such as mini chocolate chips, sweetened dried coconut, or choice of nuts (allergies permitting)


Special equipment: candy thermometer, parchment paper


Combine maple syrup and butter in a heavy saucepan over medium heat. Cook until mixture measures 260 degrees Fahrenheit on a candy thermometer.


Remove from heat, add vanilla, and stir well. Pour carefully over popcorn and mix with a big wooden spoon. Add optional mix-ins, if desired.


Let mixture cool slightly and carefully shape into ping-pong–sized balls (mixture may still be a little hot!). Place on parchment paper until completely cool.


Store in an airtight container.


Makes about 12.

  • 4 pieces lavash bread or flour tortillas
  • 1 cup Greek yogurt, plain
  • 8 ounces hummus
  • 8 ounces sliced or shredded cheese, such as cheddar, Colby, or Monterey Jack
  • 8 ounces turkey, thinly sliced
  • 2 carrots, shredded
  • 1 zucchini, shredded
  • 16-ounce jar roasted red peppers, drained and patted dry
  • 4 cups lettuce or any purchased baby greens salad mixture, shredded

Place 1 piece lavash or tortilla on work surface. Spread with 2 ounces yogurt, hummus, or cheese, as desired. Place 2 ounces turkey (about 2 slices), if desired, in center, and top with any combination of the following: 4 ounces roasted peppers or 2 each of shredded vegetables. Tuck short ends of lavash or tortilla over fillings and roll up (as you would a burrito). Cover with plastic wrap until ready to serve. Repeat with remaining ingredients, using any combination desired.


Before serving, unwrap plastic and slice crosswise (as you would a jellyroll).


Makes 4 lunch or 8 appetizer servings.

  • 2 cups chopped watermelon
  • 1/2 cup chopped mango
  • 4 ounces goat cheese
  • 2 tablespoons chopped red onion
  • Generous handful fresh cilantro, torn
  • 2 tablespoons fresh lime juice
  • Black pepper, to taste


Accompaniments: Corn tortilla chips or crudité, such as carrot and celery sticks, for dipping


Combine all ingredients in a large bowl, mixing to incorporate.


Serve with chips or crudité, if desired. Makes 4 servings.