Summer Camp Recipes

Ingredients

• 400 g dry macaroni
• 1 tsp salt, for boiling the pasta
• 2 cups pumpkin, steamed and mashed

Cheese sauce

• ¼ cup low calorie margarine
• 3 tbsp flour
• 2 cups low fat milk
• 1 tsp garlic powder
• ¼ cup onion, finely chopped
• ¼ cup sweet pepper, finely chopped
• ½ tsp ground nutmeg
• ½ tsp prepared mustard
• ⅛ tsp ground black pepper
• 1 ¾ cups shredded cheddar cheese

Method

1. Boil macaroni in salted water until cooked but firm. Drain excess water and set aside.
2. Prepare cheese sauce by melting the margarine over medium heat. Whisk in the flour and cook for 1 minute.
3. Gradually whisk in milk until the mixture is smooth and thickened. Stir constantly to prevent sticking or lumps.
4. Add the garlic powder, onion, sweet pepper, nutmeg, mustard, and black pepper. Stir while cooking for 2 to 3 minutes until the mixture thickens slightly.
5. Remove the saucepan from the heat and add 1 ½ cups of the cheese. Stir until cheese is completely melted and sauce is smooth and creamy.
6. Combine the cheese sauce with the drained macaroni.
7. Add the mashed pumpkin and stir until well combined.
8. Pour the macaroni and cheese mixture into a baking dish. Sprinkle the remaining cheese evenly over the top.
9. Bake in a preheated oven at 375°F (190°C) for 25 to 30 minutes, until the top is golden and bubbling.
10. Allow to rest for 10 to 15 minutes before slicing. Serve as desired.

Nutrition information

Serving size: 2.7 oz (⅓ cup)

Calories: 150; Total fat: 4.5g; Saturated fat: 2.5g; Cholesterol: 11mg; Sodium: 177mg; Carbohydrate: 17g; Fiber: 1g; Sugar: 2g; Protein: 6g.

Recipe yields: 23 servings in total.

The average adult may have 2 servings per meal or ⅔ cup.

Individual needs may be higher or lower.

Ingredients

• 2 lb potato, peeled and cubed
• 10 oz butternut squash, peeled and cubed
• 1 tsp salt, for cooking potatoes and squash
• 1 cup low-fat milk
• ½ cup grated cheese

Meat and lentil sauce

• 8 oz minced meat, 80% lean
• ½ cup cooked lentils
• ¾ cup tomato sauce, low sodium
• ½ cup onions, chopped
• 1 tbsp garlic, chopped
• ¼ cup chives, chopped
• 1 tsp paprika
• ½ cup celery, chopped
• 1 cup carrots, grated
• 1 tsp thyme, dried
• 1 tsp oregano, dried
• ½ tsp rosemary, dried
• ¼ tsp black pepper

Method

1. Cook potatoes and squash in salted water until tender.
2. Drain the potatoes and butternut squash. Mash and gradually mix in the milk until smooth. Set aside.
3. Preheat oven to 350°F (180°C). Coat a 13 × 9-inch baking dish with cooking spray and set aside.
4. To prepare the meat and lentil sauce, start by cooking the minced meat until browned.
5. Add lentils, tomato sauce and remaining sauce ingredients.
6. Stir well and cook until the vegetables are soft and tender.
7. Spread half the potato and squash mixture evenly into the baking dish. Spoon the meat and lentil mixture evenly on top. Cover with the remaining potato and squash mixture.
8. Evenly sprinkle the cheese over the top.
9. Bake at 350°F (180°C) for 25–30 minutes. Serve hot.

Nutrition information

Serving size: 4.7 oz (½ cup)

Calories: 124; Total fat: 4g; Saturated fat: 1.8g; Cholesterol: 13mg; Sodium: 175mg; Carbohydrate: 17g; Fiber: 3g; Sugar: 3g; Protein: 6g.

Recipe yields: 18 servings in total.

The average adult may have 2 servings per meal or 1 cup.

Individual needs may be higher or lower.

Ingredients

• 1 lb sweet potato, peeled
• 1½ tbsp vegetable oil
• ½ tsp paprika
• 1 tsp garlic powder
• ⅛ tsp black pepper

Method

1. Cut the peeled sweet potato into ½-inch wedges.
2. Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper and set aside.
3. Place wedges into a large bowl. Add vegetable oil and toss until evenly coated.
4. Combine paprika, garlic powder and black pepper. Sprinkle this seasoning mixture on the wedges and toss until all sides are evenly coated.
5. Spread the potato wedges in a single layer on the prepared baking sheet. Do not overcrowd.
6. Bake for 20–30 minutes, turning halfway through, until tender and golden brown.

Air fryer instructions

Prepare the sweet potato wedges as directed above. Preheat air fryer to 375°F (190°C). Arrange the wedges in a single layer in the basket; do not overcrowd. Work in batches if necessary. Air fry for 12–15 minutes, shaking the basket or turning halfway through, until golden and crisp around the edges.

Nutrition information

Serving size: 2.5 oz (4 wedges)

Calories: 90; Total fat: 3.5g; Saturated fat: 0.3g; Cholesterol: 0mg; Sodium: 20mg; Carbohydrate: 15g; Fiber: 2g; Sugar: 3g; Protein: 1.2g.

Recipe yields: 6 servings in total.

The average adult may have 2 servings per meal or 8 wedges.

Individual needs may be higher or lower.