BCF FAMILY

OPENING HOURS

Monday-Thursday 6:00pm-8:00pm

​Saturday-Sunday 1:00pm-3:00pm

Edison Johnson Recreation Center

500 W. Murray Avenue

Durham, NC 27704

Contact Us

Rachel Fleming

rachel.n.fleming@duke.edu

Tel: 919-681-1203

BCF TEENS

OPENING HOURS

Wednesday and Thursday 5:00-7:00pm

W.D. Hill Recreation Center

1308 Fayetteville St. 

Durham, NC 27707

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© 2019 by Bull City Fit.

Super  Snacks 

Zucchini Mini Pizzas

     8 servings

 

 

                                                                                            Ingredients

                                                                                            1 tablespoon olive oil

                                                                                            3 zucchini, cut into 1/4-inch thick rounds

                                                                                            Kosher salt and freshly ground black pepper, to taste

                                                                                            1/3 cup marinara sauce

                                                                                            1/2 cup finely grated mozzarella

                                                                                            1 tablespoon Italian seasoning

 

Directions

  1. Preheat oven to broil.

  2. Heat olive oil in a large skillet over medium high heat. Working in batches, add zucchini and cook, flipping once, until golden, about 1-2 minutes on each side; season with salt and pepper, to taste.

  3. Place zucchini rounds onto a large baking sheet. Top each zucchini round with marinara, mozzarella

  4. Place into oven and cook until the cheese has melted, about 1-2 minutes.

 

Dietitian Note:

  • Choose a spaghetti sauce that does NOT have high fructose corn syrup.

  • This is a great stand-alone snack option since it is very low carb (based on protein and veggies)

  • It would also make a great appetizer.

  • They might also enjoy it in a packed lunch, paired with maybe some raw veggies and dip, along with a fruit.

Race Car Apple Snack​

Ingredients                                    Utensils

3 red apple                                                      Knives

3 cheese strings                                             Cutting Board

12 Grapes                                                        Toothpicks

Instructions

  1. Wash the apples with water and dry

  2. Cut each apple into quarters, starting at the stem. Remove the core by cutting away to leave a flat surface on the apple quarter. Be careful not to cut too much of the edible portion of the apple away. Then cut each quarter in half.

  3. Slice each cheese stick into 8 slices.

  4. Stick two toothpicks through each of your apple slices.

  5. Affix your “wheels” to the toothpicks.

  6. Enjoy!​

                

Fruit Kabobs

Ingredients                                    Utensils

1 Melon                                                          Knives

Blackberries                                                  Cutting Board

3 String Cheeses                                           Toothpicks

Directions:

  1. Wash and dice the melon:

    1. First, cut off the top and bottom of the melon, and then cut it in half.

    2. Use a metal spoon to scrape out the seeds and pulp, and then cut each half into wedges.

    3. Make a series of vertical cuts in each slice, about an inch apart, making sure not to cut through the rind. Then carefully slice horizontally along the inside of the rind to remove the fruit from its skin. 

  2. Place the blackberries in a strainer and rinse.

  3. Slice each cheese stick into slices.

  4. Place fruit and cheese slices onto toothpicks to make kabobs. Get creative and make different shapes!

  5. Enjoy!

Mango Salsa

                                                                                            Ingredients                                    Utensils

                                                                                      3 red apple                                                      Knives

                                                                                      3 cheese strings                                             Cutting Board

                                                                                      12 Grapes                                                        Toothpicks

Instructions

  1. Wash the apples with water and dry

  2. Cut each apple into quarters, starting at the stem. Remove the core by cutting away to leave a flat surface on the apple quarter. Be careful not to cut too much of the edible portion of the apple away. Then cut each quarter in half.

  3. Slice each cheese stick into 8 slices.

  4. Stick two toothpicks through each of your apple slices.

  5. Affix your “wheels” to the toothpicks.

  6. Enjoy!​

                

Cantaloupe and Blueberries

 

Ingredients                                    Utensils

Cantaloupe                                                    Knives

Blueberries                                                  Cutting Board

                                                                       Colander

                                                                         Spoon

                                                                         Bowls

Directions:

  1. Before you begin, read ALL instructions! Make sure you have all your supplies before starting!

  2. Wash the blueberries with water and dry

  3. Wash the cantaloupe.

  4. Carefully cut the cantaloupe in half.

  5. Use a spoon to scoop out the seeds. Throw away the seeds.

  6. Cut your half in half, and then cut each quarter into 2 or 3 roughly equal wedges. You’ll want to cut into 8-12 wedges so they are small enough to handle.

  7. Remove the rind: hold the melon wedge in your hand and slide the paring knife between the rind and melon flesh along the line where the color changes.   

  8. Slice into small chunks and enjoy.

Tuna Boats

 

               Ingredients                                                             Utensils

              2 Large Cucumbers                                                                            Knives

              1 Lemon                                                                                               Cutting Board

              2 Green Onions                                                                                   Forks

              1 (6-ounce) can low-sodium tuna, packed in water                      Medium Bowl

              1 (15 1⁄2-ounce) can white beans                                                    Box Grater

              1 Tablespoon canola oil                                                                    Measuring Spoon                                              1 Tablespoon Dijon or yellow mustard                                          Measuring cups

              1⁄2 teaspoon salt                                                                                Spoon                               

               1⁄4 teaspoon pepper                                                                        Vegetable Peeler                                                                                                                                                               Can Opener

                                                                                                                           Colander

Instructions

  1. Rinse cucumbers. Peel off skin every 1⁄4 inch, all the way around. Cut lengthwise. Scoop out the seeds with a small spoon.

  2. Rinse lemon and Zest using the small holes of a box grater. Cut in half. In a small bowl, squeeze juice. Discard seeds.

  3. Rinse and chop green onions.

  4. Open and drain tuna can.

  5. In a colander, drain and rinse beans.

  6. In a medium bowl, mash beans lightly with a fork.

  7. Add green onions, tuna, oil, mustard, salt, pepper, lemon zest, and 2 Tablespoons of the lemon juice to beans. Mix with a fork.

  8. Fill each cucumber half with 1⁄4 tuna mixture. Serve.

Clementine and Grapes

 

Ingredients                                    Utensils

Clementine                                                   Knives

Grapes                                                          Cutting Board

                                                                       Colander

                                                                        Spoon

                                                                        Bowls

 

Directions:

  1. Before you begin, read ALL instructions! Make sure you have all your supplies before starting!

  2. Wash the grapes.

  3. Cut the grapes into halves, then quarters.

  4. Peel the clementine.

  5. Separate into segments. Remove the white membrane.

  6. Cut the segments into small chunks.

Pineapples and Blueberries

 

                                                                                            Ingredients                                    Utensils

                                                                                     1 Pineapple                                                      Knives

                                                                                      Blueberries                                                    Cutting Board

                                                                                                                                                               Colander

                                                                                                                                                               Bowls

                                                                                                                                                           

 

 

 

Instructions

  1. Before you begin, read ALL instructions! Make sure you have all your supplies before starting!

  2. Wash the blueberries with water and dry

  3. Place the pineapple on its side on a cutting board. Slice off the top green crown and about a half inch of the top of the pineapple. Stand the pineapple upright on the cutting board.

  4. Use a sharp knife to carefully cut away the skin, from top to bottom, following the contours of the pineapple. Do not cut so deep as to cut away the eyes. The outer edge of the pineapple has the sweetest flesh, so you want to retain that if you can. Cut off the bottom half an inch or so of the pineapple.

  5. Now you have a pineapple dotted with eyes which must be removed. You can use a small paring knife to carefully carve out each one, or you can make a diagonal cut across the side of the pineapple, like a V-shaped trench, and more easily cut out all of the eyes that are on that diagonal. Just continue to work your way around the pineapple. You do waste a little bit of good pineapple this way, but not much, and it is a lot faster than trying to carefully cut out each eye.

  6. Now the pineapple is ready to cut further. To cut small chunks, cut the pineapple lengthwise into quarters. Cut out the tough core, and then cut each quarter lengthwise again. Then cut crosswise into small chunks.

  7. Then Enjoy!              

Strawberries and Kiwi

 

Ingredients                                    Utensils

Strawberries                                                  Knives

Kiwi                                                                Cutting Board

                                                                       Colander

                                                                         Spoon

                                                                         Bowls

 

 

Directions:

  1. Before you begin, read ALL instructions! Make sure you have all your supplies before starting!

  2. Wash the strawberries with water and dry

  3. Cut the stems off the strawberries. Cut the strawberries into small chunks.

  4. Experiment with 2 ways to cut a kiwi:

  5. Cut off both ends off the kiwi (ensuring you've cut away all the tough white bits). Then you'll slide a spoon between the flesh and the skin. Slowly work the spoon around the kiwi to release the fruit. It'll slip right off. Cut the kiwi in half, then again into quarters and them into small chunks.

  6. Slice the kiwi in half lengthwise. Place the kiwi on the rim of a short glass (make sure the rim is right between the skin and the flesh of the fruit) then slide it down. The movement will remove the kiwi's thin skin while leaving the fruit intact. Repeat with the other half. Cut into quarters and them into small chunks.

Apple Bark

 

                                                                                            Ingredients                                    Utensils

                                                                                      5 Granny Smith Apples                                   Knives

                                                                                      1 Lime                                                               Cutting Board

                                                                                      5 Tablespoons of nut butter

                                                                                      Dried Fruit

 

                                                        

 

Instructions

  1. Wash the apples with water and dry

  2. Cut each apple into quarters, starting at the stem.

  3. Remove the core by cutting away to leave a flat surface on the apple quarter. (Be careful not to cut too much of the edible portion of the apple away.)

  4. Drop and slightly spread the nut butter, using 1 Tablespoon per apple.

  5. Sprinkle with dried fruit.