Tag: simple cooking

Kid-Approved Veggies for School Lunches

When it comes to kid-approved veggies, there are several tips (and recipes) I recommend.  This is a topic I often discuss with clients who want to help their children eat healthier at home.  Whether home or school, there are several veggies that kids (and adults) do enjoy.

When I was a kid, I didn’t enjoy soggy Brussels, canned green beans and steamed foods.  Now that I am a healthy foodie and love experimenting with dishes, it’s been fun to discover all of the veggies that I love to cook and the kiddos eat and enjoy.  Yes, it does depend on the kiddo and what they like.  Try experimenting with different foods and ways to cook them.  Have fun with it and get them involved with food prep around the meals.

While planning dinner with my boyfriend this week, he mentioned how he was chatting with one of his kids about eating healthier at school.  He then told me that his son put in a request for some of the dishes I often make for us when we are together.  This made me smile big time! ? After cooking a variety of produce from our gardens this past summer, the kids were discovering different ways to enjoy delicious, healthy farm fresh food.

Kid-Approved Veggies for School Lunches #backtoschool #foodforkids #kidapproved

Click To Tweet

I get so much pleasure watching them enjoy fresh, healthy meals.  They are so fun to cook for, we enjoy making meals and snacks together, and I love our quality time together at the table.  It made me reflect further on how many parents ask me for help with the kids and cooking.  Below are some tips and recipes that I’ve found to be helpful and kid approved.

Tip #1: When it comes to preparing  healthy veggies for kids, let’s keep in mind that they often times like sweets.  TRY experimenting with sweet veggies.

Sweet veggies like peppers are great for snacking and sautéing in stir fry.  Stir fry is just as delicious the next day when the flavors have marinated.  Perfect for school lunches.  If your kiddos enjoy cut veggies, adding multi-colored cut up veggies with hummus or a healthy dip is a great snack or lunch item.

Do your kiddos like carrots?  This is one of my favorite recipes!  Not only does it include healthy raw honey but the caramel glaze from roasting makes them sweet like candy.

Honey Glazed Carrots

Recipe: Healthy Honey Glazed Carrots

 

Tip #2: Keep it simple and fun!

Spaghetti squash has become a hit at our dinner table and we’ve discovered that it stores well for school lunches too. Another favorite with the kiddos!  We like to roast ours in the oven with garlic powder and herbs.  No complicated meals over here!  It’s super easy to make and can be fun if you want to add in toppings.

Speaking of toppings, spaghetti squash can be served on the side, topped with a delicious pasta/meat sauce or made into fun boats.  This is great for a family fun night!

Recipe: Simple Spaghetti Squash

 

TIP #3:  ADD IN SHREDDED VEGGIES to home cooked meals.

If you have a very picky eater who isn’t a fan of veggies, try shredding veggies and adding them into meals.  Shredded veggies mix well with meatballs, meatloaf, pasta sauce dishes and more.  Get creative and try new things.

I enjoy making these turkey rounds and use shredded veggies in place of some of the oats.

Recipe: Turkey Rounds

 

After discovering more of the kiddos favorites, I’ve been working on some new recipes that are kid (and adult) approved.  More to come soon!
Have you discovered some new veggie recipes or tips for school lunches? I welcome you to share.

XOXO,

Kim

 

 

 

 

Brussels Sprout Salad

Brussels Sprouts Salad

I’m a huge fan of seasonal eating, but Brussels sprouts are one veggie that I could consume year-round.  Not only are they delicious, but they also provide many health benefits.  They are really east to prepare too!  This Brussels sprout salad is a simple, easy dish that can be served as a side, alone or topped with a protein of choice to make a meal.

Brussels are a food group that is naturally low in fat and calories.  They also provide a good amount of protein.  They are loaded with potassium, calcium, folacin and Vitamin A.  In addition, they provide a good amount of fiber (great for filling you up) and Vitamin K.  Being one of the greatest suppliers of Vitamin K, Brussels are a great choice for keeping the skeletal structure healthy.  This healthy dose of Vitamin K can also help offset poor nutrition and lifestyle habits.

Our immune system and gut health can greatly benefit from Brussels sprouts.  This mighty veggie supplies a large amount of Vitamin C, which is great for combating illness and disease.  Vitamin C helps to reduce inflammation and cell damage, thereby protecting against autoimmune responses and disease.

Brussels Sprout Salad #brussels #farmtotable #farmfoodie #springcleanse

Click To Tweet

The phytonutrients, compounds and antioxidants which Brussels provide help support liver function (especially important during the spring season), slow down free radical cell damage and help to detoxify the body.  Again, something which our body naturally wants to do this time of the year as we transition through seasons.

We’ve been learning more about the importance of gut health and its connection to the brain.  Supporting a health gut lining, micro biome and lowered inflammation is important!  Glucosinolates found in Brussels help to protect the lining of the digestive system and stomach. Sulforaphane helps and supports the digestive process, helping to prevent bacteria overgrowth. Fiber, which is provided by this veggie, also aids in support of the digestive system and proper function.

In addition to the many benefits already listed, Brussels also help eyes and skin health.  Furthermore, they may slow the aging process, assist with proper nerve function, may help combat diabetes, balances blood sugar in the body and has been shown to improve brain health.

When cooking Brussels, keep it simple!

As a kid, we may have turned our nose to them because they were served plain and soggy. Personally, I love using them in salads, slaws and roast them for a crisp, tasty finish.  I’m a huge fan of roasting them with avocado oil, coconut oil (or other oils) in a cast iron skillet.  Lightly seasoned or tossed in an infused balsamic.  Want to jazz things up?  Add bacon!

Below is a super simple dish that’s easy to prepare.  When storing or keeping this dish to last longer, I recommend not adding the dressing until you’re ready to serve.  I encourage you to switch it up with seeds, fresh herbs or whatever your taste buds crave.

 

Brussels Sprout Salad

2 cups shredded Brussel sprouts*

1 small red onion, thinly sliced

¼ cup dried cranberries

½ cup shredded carrot

½ cup pumpkin seeds

½ cup Honey Basil Lemon Dressing (see recipe below)

Directions:

Add shredded Brussels sprouts to a large mixing bowl. Top with sliced onion, cranberries, carrot, pumpkin seeds, and dressing. Mix well and serve.

*You can purchase the Brussels sprouts already shredded, or shred them yourself at home with a cheese grater.

Honey Basil Lemon Dressing

Juice of 4 lemons

2 tablespoons honey

1 garlic clove, minced

½ cup extra virgin olive oil

1 teaspoon dried basil

sea salt and black pepper to taste

Combine all ingredients in a small bowl and mix with a fork. Store refrigerated in an airtight container for 7-10 days.

 

Do you have a favorite Brussels sprout recipe that you love?  I welcome you to comment or share below.  Enjoy!

XOXO,

Kim

SWEET POTATO, APPLE & SAGE SOUP

HAPPY FALL, YA’LL!

This is my favorite time of the year for so many reasons.  I love the crisp air outside, watching the leaves change colors, pumpkins, spiced scents and the bounty of “farm fresh” fall foods.  It’s about this time that I break out the sweaters, slippers and start making yummy, healthy fall soup recipes.  I love soups, stews and chili dishes this time of year.

Today I decided to cook up one of the fall recipes from my “Feel Fabulous for Fall Clean Eating Program.”  I love eating seasonally and experiencing all of the benefits.  Not to mention the variety of fall foods and trying new things.  Right now, I am roasting vegetables for my Sweet Potato, Apple & Sage Soup, and my house smells AMAZING!!!  This soup is perfect for any meal.  It’s so delicious that I would even serve it to friends and family on Thanksgiving.  It’s THAT good!

I know that fall is a busy time.  It’s a busy time for me too!  That’s why I like to keep things simple and easy through the fall season.  Kiddos are back to school, the holidays are approaching, and we know how crazy the last quarter of the year can be before we welcome 2017.  Can you believe it?  Anyhow, that’s why I like to keep things to the basics.  I am a huge fan of crock pot meals, making extra supper for lunch the next day and using simple ingredients that are easily accessible.

I love the combination of flavors in this easy recipe.  I’m telling ya, you’re house will smell so yummy!  These ingredients are ones that I usually have on hand, so when I was craving soup, I knew exactly what I wanted to try.  I welcome you to try it and let me know what you think.  The vegetables roasted up beautifully and simmered well with the broth.  You can add any toppings that you like.  It’s delicious plain too!  Sometimes I add a few pumpkin seeds (garnish on top) for crunch and an extra fall “kick.”

 

SWEET POTATO, APPLE & SAGE SOUP

Makes 4 servings

INGREDIENTS:

3 to 4 large sweet potatoes, chopped
1 apple, chopped
1 onion, chopped
2 tablespoons coconut oil, melted
1 teaspoon cinnamon
½ teaspoon nutmeg
4 cups vegetable broth
6 to 8 fresh sage leaves, chopped (OR 1 teaspoon dried sage)

DIRECTIONS:

Preheat your oven to 400 degrees Fahrenheit. Add chopped sweet
potatoes, apple, and onion to a large bowl. Drizzle with coconut oil, cinnamon, and
nutmeg. Mix until well coated. Bake in the oven for about 30 minutes until
everything is soft and brown around the edges. Remove from the oven and let it
cool for 10 to 15 minutes.
Move the baked vegetables to a large soup pot and add broth and sage.
Simmer for 10 to 15 minutes. Use an immersion blender or a high-speed blender to make a smooth soup.  This soup stores well in the fridge too.  In case you have some leftover.
Please comment below and let me know what you think of the recipe. I welcome you to contact me if you have any questions or suggestions.  I would love to hear from you and hear your thoughts about ideas for future recipes
IF YOU WOULD LIKE MORE INFORMATION about MY “FEEL FABULOUS FOR FALL” CLEAN EATING PROGRAM, you can check out the link here: “Feel Fabulous for Fall” 14 Day Clean Eating Program

XOXO,

kim