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Diet

How to create better meals for your family

Health editor Laurie Jennings shows quick ways to sneak more fruits and veggies into the meals your family already loves!
How to create better meals for your family

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.

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Watch: A Simple Way to Roll Meatballs

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