Meals
For basic, healthy meals I like to keep it pretty simple. You don't have to have all food groups in every meal, but you should have a vegetable and or fruit in every meal and grains, starches and legumes every day. If you don't eat meat be sure to have plenty of proteins in other forms such as beans, cheese or potatoes.
Simple Meal Idea 1:
Baked potaoe (white, red or sweet- if I have a sweet potatoe I add something blue to my plate like blueberries)
Green Salad (letuce of choice with diced red pepers or tomatoes, onions)
A vegetable side like spinach or kale
Simple Meal Idea 2:
Steak, chicken, or fish over top of a green salad
Simple Meal Idea 3:
Diced vegetables (onion, garlic, mixed bell peppers, carrots, brocalli)
Tomato sauce (I like to add a handful of spinach and/ or fresh herbs like basil to my sauce)
Over spaghetti
Simple Meal Idea 4:
Diced Vegetables, sauteed in teryaki sauce or sauce of your choice
Over rice
Simple Meal Idea 5:
Diced sauteed veggies above in a tortilla wrap with a side salad.
RECIPES
Pasta
Vegetable Baked Ziti
(This recipe is great for freezing and packing with children for lunch)
I Box baked ziti (I use gluten free. If you are not gluten sensative then you can use a whole grain pasta)
1/2 Onion diced and separated in to 2 parts
2 Jars spaghetti sauce
1 Bag fresh Brussel Sprouts each one sliced in half
1 Eggplant sliced
1 Fresh tomato diced
1 Cup black olives
1 Yellow sqush sliced
1 garlic clove crushed
2 Bags Mozarella cheese
1 Large, deep baking disk
Preheat oven to 350
Boil ziti as directed and set aside. Sautee in olive oil for 1 minute (salt and pepper to taste) the brussel sprouts, olives, garlic, half of the diced onions and tomato. Set aside. Sautee in olive oil for 1 minute the eggplant, onion and squash (salt and pepper to taste) set aside.
Cover the bottom of baking dish with sauce. Begin to layer ingredients: ziti, brussel mixture, sauce, cheese, ziti, eggplant mixture, sauce cheese, ziti, sauce and then cheese.
Place dish in oven uncovered and bake for 30 minutes.
Children's alternative recipe: After sauteing the veggies, blend them in a food processor and layer as directed above. I do this with the left half of the ziti pie and remember to serve the children the left side. They get the same veggies but not in big chunks and the veggies are almost indistinguishable from the the spaghetti sauce.
Recipe by Tulani
MORE RECIPES TO COME!
HAVE A GREAT HEALTHY RECIPE? PLEASE SHARE IT BELOW!