When it comes to eating healthy, this New Year make a resolve to be the role model, be patient, be consistent, be calm, be the one who offers nutritious foods! It is up to you to be the example. Until the kids are old enough to drive and go to the market, it is you who is setting the tone and showing your family that eating healthily can be delicious.
Thank you Super Healthy Kids for your wonderful ideas!
Here's my weekly menu to inspire my family to continue to enjoy meal time and their love for cooking real foods!
Sunday- roasted chicken and vegetables. Clean an oven stuffer organic chicken under cold water. Place in roasted pan & drizzle with olive oil, kosher salt, and pepper. Cut a lemon in half and squeeze some juice over the chicken, then place the half of lemon inside the bird. Surround the chicken with cut carrots, celery, onions, sweet potatoes, parsnips, and potatoes. Set oven to 350 degrees and cook until chicken is tender and no longer pink on the inside. I use a chicken that is between 6-8 pounds and usually cook it for 2 1/2 hours.
Monday- baked lasagna. For convenience reasons, I use the no boil lasagna noodles. I have left over homemade sauce in the freezer that I will use. If using jar sauce I look for ones that are low in sodium and sugar. First, layer the baking dish with sauce, then noodles, then cheese mixture, ( ricotta, beaten egg, mozzarella cheese and Parmesan cheese), continue repeating the layers and finish with a topping of mozzarella cheese. Bake at 350 for 50 minutes and check to see if cheese is bubbling and center is hot. Serve with a tossed green salad.
Tuesday- meatloaf , green beans, and mashed potato. I love this recipe from the Biggest Loser
Cookbook. It is so simple and a favorite in my house. 3 ingredients are in this meatloaf . 1 pound extra lean ground turkey, 1/2 cup all- natural barbecue sauce, preferably sweetened with agave nectar(I use OrganicVille Original BBQ sauce), 2 ounces crumbled goat cheese. Preheat oven to 400. Line an 8x8 square or round nonstick baking dish with foil. Lightly mist with olive oil spray.
In a medium boil, mix the turkey, 5 tablespoons of the sauce, and goat cheese until combined. Transfer to pan and shape into a loaf. Spread the remaining sauce evenly over the top and sides. Bake for 23-27 minutes, or until no longer pink inside. Let stand for 10 minutes.
While cooking steam green beans and boil peeled potatoes. Once potatoes are soft, drain, mash and add some milk, butter, and garlic powder. Serve with the meat loaf.
Wednesday- complex carbohydrates & 5 minute dinner from Super Healthy Kids website. Need: 1 lb whole wheat capanelli (like angel hair), 4 minutes to cook, bag of organic frozen broccoli, shredded carrots. Boil pasta and broccoli together for 4 minutes, drain and toss with some olive oil
and Parmesan cheese and shredded carrots. Easy and yummy!
Thursday- homemade chicken nuggets from Super Healthy kids website. Start with 1 5 oz. chicken breast ( boiled for 20 minutes). In a blender, put in cooked chicken, 1 egg, touch of salt. Blend until smooth- I know it'll look gross!! Pack little balls of meat mixture or use small cookie cutters and roll in bread crumbs of your choice. Place on cookie sheet to bake- optional drizzle with butter or olive oil for crispier chicken. Bake at 400 for 10 minutes( flip half way through) and use favorite dipping sauce. Serve with favorite veggies!
Friday- Cafe Rio chicken in the crockpot salad- another from Super healthy kids!
Need: 1 lb chicken breasts
4 T Italian salad dressing, light
1/2 T chili powder
1/2 T cumin
1 clove garlic
8 tortillas
2 c brown rice cooked
1 small tomato
1 avocado
4 c shredded lettuce
2 c black beans
1/2 c shredded cheddar cheese
4 T ranch dressing
Instructions: mix Italian dressing, chili powder, cumin & garlic in bowl. Place chicken on bottom of a greased slow cooker. Pour mixture in bowl over top of chicken. Cook on high for 4 hours. Shred chicken with fork. Reserve juice to pour over chicken when serving. To assemble, layer 1 tortilla, a
few spoonfuls of rice, shredded lettuce, beans, chopped tomatoes and avocado, cooked chicken, cheese and dressing. Enjoy!
Saturday- Italian meatball sliders from Chop, Chop cookbook by Sally Sampson.
Ingredients: 1 T olive oil, divided
3 garlic cloves minced
3 shallots, diced
1/3 c part skim ricotta
1/4 c chopped fresh parsley
1/4 c Panko breadcrumbs, toasted
1/2 t black pepper
1/4 t crushed red pepper
1/8 t salt
8 oz lean ground pork
2 (4 oz) links turkey Italian sausage, casings removed
1 large egg
11/2c lower sodium marinara sauce
Slider buns
Basil leaves
1. Heat skillet over medium heat. Add 1 t oil to pan. Add garlic and shallots, sauté 3 minutes.
2. Combine shallot mixture, ricotta and next 8 ingredients through egg in medium bowl. Shape into 12 1 inch meatballs.
3. Return pan to med-hi heat. Add 2 t oil. Add meatballs, cook 6 minutes. Add sauce, bring to boil. Cover, reduce heat and simmer 8 minutes or until done. Top buns with sauce, ball and basil leaf! Serve with a big salad!
Enjoy!
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