Healthy dinner choices
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Healthy eating doesn’t have to be complicated! Make healthy dinner choices every night with these easy recipes. Don’t be fooled by the simplicity, they still pack a nutrient punch.
Instead of giving specific recipes, I provided general simple meal ideas.
Recipes can be complicated, and I personally like adding my own flavours each time. Sometimes you just don’t have all the ingredients, so I left room for improvisation. Be creative and ask your kids what they want too.
The secret to healthy dinner choices? FRESH ORGANIC INGREDIENTS AND LOTS OF LOVE!
|Oven BakesJust cut, throw into a pan, cover, and bake. These are great to warm up to in the winter. Use root vegetables, just brush the skin while you wash them, and you don’t have to peel.
Try combinations of:
– Sweet potato or yams
– New potatoes
– Various squash
Bake covered for about 30 min, then take the lid off and brown. Drizzle with olive oil, season with sea salt and herbs.
Also try mashing them up and sprinkling chives on top. You could add water and blend for an instant soup.
Even though white rice is starchy and full of empty carbohydrates, not all rice is bad. Some interesting alternatives are brown rice, wild rice (black), and red rice.
|GrainsA very healthy and hearty simple meal is plain whole grain porridge. Kids seem to love buckwheat and millet especially, just be gentle when introducing something new to them.
Add fruit and honey for hot cereal in the morning, or olive oil and herbs to spruce it up for dinner. For each cup of grains use two cups of water.
The heartiest whole grains to try:
– Oat groats
– Wild, brown, or red rice
Serve them with steamed veggies or pulses (beans, peas, lentils) for a more balanced meal.
Don’t forget to include some proteins. HEALTHY SOURCES OF PROTEIN ARE SEEDS, SPROUTS AND BEANS.
|Steamed greensSteamed veggies are the closest you can get to fresh raw veggies. The slow cooking on low heat allows them to retain most of their nutrients and flavour. Add the oil at the end to keep it fresh.
The technique:Coat the bottom of a pan or wok with water, and turn the element on high. Once the water begins to steam, turn it down to low and throw the veggies in. Cover with a lid and steam for 5-10 min, until soft.
Drizzle with olive oil, sprinkle with seasoning, ginger, crushed garlic, or toss in some seeds (sesame seeds are great for this). Veggies to steam:
– green beans
– kale, swiss chard, or collard greens
Also try this simple recipe: steam grated cabbage and carrots for 20 min. Add tomato sauce, salt and pepper and a bit of oil when tender. Yum!
Be creative, and always let the kids help out. Thatâ€™s the best part. Itâ€™s proven that children are more likely to enjoy healthy dinner choices if theyâ€™ve helped make it!