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Chicken tenders

The following makes a healthy alternative to store-bought chicken fingers. Instead of serving with sugary ketchup, try either tzatziki or pizza sauce.

What you need

2 skinless, boneless chicken breasts, cut into strips across

1 cup plain yogurt

1/2 cup freshly grated Parmesan cheese

1/2 tsp salt (optional)

1/2 tbsp freshly ground black pepper (optional)

1/2 cup cornmeal

1 1/2 cups whole-wheat bread crumbs

3 tbsp canola oil

What you do

Preheat oven to 375°F.

With a mallet, pound chicken to 1/4-inch thickness.

In a small bowl mix together yogurt, cheese and salt and pepper (if using).

In a resealable plastic bag, combine cornmeal and bread crumbs and shake until well mixed.

With tongs, dip chicken fingers in yogurt mixture, and shake to remove excess. Then dip in bread crumbs, and shake until coated.

Evenly spread oil on cookie sheet.

Place tenders on cookie sheet and bake for approximately 35 minutes, turning halfway through baking, or until golden brown and crispy on the outside.

Makes 12 tenders. Serve with vegetable sticks and a glass of milk.

Fish tacos

Even children who do not like fish are likely to enjoy these tacos. If serving to young children, omit the onion and serve the salsa on the side. Children under 5 and those with smaller appetites are likely to only eat half a taco.

What you need

1 lb white fish, cooked, skin and bones removed

6 large soft whole wheat flour tortillas (approximately 10 inches)

2 tomatoes, diced

1/4 cup chopped red onion (optional)

1/4 cup chopped cilantro, (optional)

1 rounded cup shredded Cheddar cheese

1 1/2 cups mild salsa

1 avocado, diced

1/2 cup light sour cream or plain yogurt

What you do

Divide fish evenly among tortillas

Top with tomatoes, onions (if using) and cilantro (if using).

Evenly scatter 2 rounded tbsp cheese onto each tortilla and top with 2 tbsp mild salsa.

Broil in oven until cheese melts and edges of tortillas begin to brown.

Remove from oven, top with avocado and fold in half. Cut each taco in half.

Serve with remaining salsa and low-fat sour cream or plain yogurt on the side.

Serves four to six.

Buckwheat banana pancakes

Buckwheat is a good source of both protein and fibre. Although often considered a whole grain, it's actually the seed of a plant that is related to rhubarb.

What you need

1 cup all-purpose flour

1 tsp baking powder

1/2 tsp baking soda

1/2 cup buckwheat flour

2 tbsp granulated sugar

1 tsp cinnamon

1 tsp ground nutmeg

2 1/2 cups low-fat buttermilk (1.5% MF)

2 eggs

1 tbsp melted non-hydrogenated margarine

1 tsp vanilla extract

2 or 3 bananas, sliced

What you do

In a large bowl, sift together flour, baking powder and baking soda.

Add buckwheat flour, sugar, cinnamon and nutmeg and mix until blended.

In another bowl, with a fork, mix together buttermilk, eggs, margarine and vanilla.

Combine dry ingredients and wet ingredients until incorporated and lumpy batter forms.

Pancakes should be cooked on a hot griddle or in a large frying pan. If you are not cooking your pancakes on a non-stick surface, a thin coating of oil or vegetable spray should be spread across pan prior to cooking.

Heat frying pan over medium heat until drops of water sizzle on the pan. Pour 1/3 of a cup of batter onto the frying pan. Place 4 or 5 slices of banana on each pancake.

Cook pancakes over medium heat. The pancake is ready to turn when the surface has a few popped bubbles, the edges are dull and the underside is lightly browned, approximately 4 minutes.

Turn pancake and cook until done, approximately 3 to 4 minutes.

Once cooked, pancakes can be kept warm in an oven preheated to 140° F.

Makes 12 pancakes. Serve with orange juice and fruit salad.

Daf's homemade granola

Obviously homemade granola takes more than 10 minutes to make. However, this nutritious breakfast is definitely worth the effort. It is designed to be made in bulk; once made, it can be served in seconds! Extra granola should be stored in airtight containers.

What you need

6 cups rolled oats

1 cup sunflower seeds

1 cup sesame seeds

1 cup wheat bran

1 cup wheat germ

1 cup ground flaxseed

1 cup slivered almonds

1 cup unsweetened, shredded coconut

1 1/4 cups dried cranberries

1 1/4 cups raisins

1 cup skim milk powder

3/4 cup canola oil

1 1/4 cups liquid honey

What to do

Preheat oven to 250° F.

In a large bowl, thoroughly mix together dry ingredients.

In a saucepan over medium heat, thoroughly mix oil and honey until honey is dissolved. This can also be done in the microwave (approximately 1 minute).

Add honey mixture to dry ingredients and mix thoroughly.

Evenly spread granola onto three large baking pans and bake for 60 to 70 minutes or until golden brown and lightly toasted. Stir every 15 minutes. If you use a cookie sheet, you will have to watch the granola carefully as it will likely cook a little faster.

When done, remove from oven and allow to cool.

Makes approximately 16 1/2 cups of granola. Serve with a fruit smoothie.

Recipes from The Good Food Book for Familiesby Brenda Bradshaw and Cheryl Mutch, published by Random House.