High-fibre meatball recipe Here’s a way to trick your kids into eating more fibre...hide it in their favourite meatballs! Simply soak 1/3 cup of bulgur in ½ cup of hot water until all of the water is absorbed (approximately 30 mins). Roll the bulgur into your favourite turkey, chicken, pork or beef meatball recipe – it makes them healthier and stretches the meat!
Kid-friendly veggie tomato sauce recipe Watch as your kids gobble up this tomato sauce that’s full of “hidden” veggies!
Ingredients 6 to 8 mushrooms, chopped 1 zucchini, chopped 1 bell pepper, chopped 1 oversized handful of spinach 1/2 onion, chopped 2 garlic cloves, minced 1 can diced tomatoes with herbs and spices 1½ cups your favourite jarred low-sodium pasta sauce Dried oregano, basil, hot-chili-flakes and pepper, to taste
Directions 1. In a large saucepan sauté mushrooms, zucchini, bell pepper, onion and garlic in olive oil. 2. Add diced tomatoes and simmer for 5 minutes. Add spinach. 3. When spinach is just wilted, remove the saucepan from heat and allow to cool for 10-15 mins. 4. Transfer mixture to food processor or blender. 5. When it’s blended and no large chunks remain, return the mixture to saucepan and stir in 1½ cups of your favourite pasta sauce (or as much as you want until you reach desired consistency). 6. Season with herbs and spices and simmer for 5 mins. Makes a large batch! Serve on your favourite whole wheat pasta.
Serving tip: Before plating the hot pasta and sauce, put some baby spinach or arugula leaves at the bottom of the serving dish or in each individual plate/bowl. The hot pasta will slightly wilt the greens and will add an extra health boost.
Pumpkin seed-parsley pesto recipe Introduce your picky-eaters to new herbs and nuts through tasty pesto recipes. You can use any herb, nut or seed when making pesto – just add garlic, olive oil and lemon juice and you’re set. Add to pasta or use as a spread on sandwiches and crackers.
Ingredients 3/4 cup hulled pumpkin seeds, toasted 1-cup spinach 1/2 cup fresh Italian parsley 1/4 cup coarsely chopped fresh chives 1/4 cup extra-virgin olive oil 1 lemon, juiced 1 to 2 garlic cloves 1 tbsp finely grated lemon zest Ground pepper, to taste
Combine all ingredients in a food processor. Pulse until well combined. Add more olive oil and/or lemon juice until desired consistency is reached.
Watch: A Simple Way to Roll Meatballs
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