Protein Penne. Photo Courtesy of The 150 Healthiest 15 minute Recipes on Earth
KIDS SALAD
The first we have termed kids salad. Start by cooking two to three cups brown rice. This will serve as the base to the salad. The rest is a follows:
2 cans black beans
1 to 1 1/2 cups Vegetable broth
1 tablespoon Bragg Liquid Aminos ( gluten free soy seasoning–or say sauce)
1 teaspoon Chilli powder
1-2 cups diced red pepper
1-2 cups cooked corn
Hard boiled eggs ( one per family member). Optional
Chopped fresh cilantro to taste
1-2 cups diced fresh tomatoes
2 avocados sliced.
Place the black beans and broth in a saucepan along with the chilli powder and liquid aminos and bring to a boil. Cover and let simmer for 10 minutes. To assemble place brown rice in large bowls. Top with bean mixture followed by corn, peppers, tomatoes and cilantro. Lay avocado and egg on top and season with tamari to taste. Some of my kids prefer the rice with a little earth balance butter, corn, broccoli and diced hard boiled egg and beans on the side. If you would like to add diced chicken or a nitrate free ham they gobble that up too!
CHOCOLATE PUDDING
This is hands down my kids favourite dessert. Tofu is a great source of protein and calcium and when mixed with dark chocolate and strawberries its actually a very healthy dessert. This recipe is courtesy of Clean Food by Terry Waters.
1 package firm tofu
2 teaspoons vanilla
3 bananas
2 cups organic dark chocolate chips
2 cups sliced fresh strawberries
To make, open the package of tofu and press out as much water as you can using paper towel. Place tofu in a food processor and blend, pushing down any tofu from the sides with a spatula. Add bananas and vanilla and blend until smooth. In a small saucepan, melt the chocolate chips and then add to tofu mixture in the food processor. Blend until smooth. Spoon into a bowl and refrigerate for at least 30 minutes. Top with sliced fresh strawberries.
MINESTRONE STEW
I will often make a big batch of this at the beginning of the week. It works great when we are pressed for time later in the week but still need a healthy meal.
1 onion
2 celery stalks
2-3 carrots sliced
1/2 cups chopped great beans
1 teaspoon crushed garlic
6 cups low sodium vegetable broth
1-2 regular potatoes or sweet potatoes diced
One 14 ounce can chopped tomatoes or fresh diced tomatoes
2 cups tomato sauce
Once small can BPA free chickpeas drained and rinsed
One small can BPA free cannellini beans drained and rinsed
1 1/2 teaspoons dried basil
1/2 cup whole wheat or brown rice pasta, uncooked.
1. Put the onion, celery, carrots and garlic in a very large pot with about at 1/4 cups of broth. Cook this mixture over medium high heat for about 3 minutes stirring as needed.
2. Add the remaining vegetable broth and all the above ingredients– green beans, potatoes,tomatoes, tomato sauce, chickpeas, cannellini beans and basil to the pit. Season with salt and pepper to taste. Bring to a boil, then reduce heat, cover and simmer. Cook on low heat for about 45 minutes. Or use a slow cooker.
3. Add the pasta and cook for about another 15 minutes until the pasta is tender.
4. Grate a sharp or medium cheddar and place on top individual servings and serve with a nice crusty bread. We also will top with a little pesto which tastes great too.
Protein Penne
This recipe is from 150 healthiest recipes on Earth and its delicious.
8 ounces whole grain penne
1 tablespoon olive oil
1 cup diced yellow onions
1 small zucchini grated
3 teaspoons crushed garlic
2 prepared roasted peppers. You can roast your own or by the per roasted peppers in a small jar
1 teaspoon dry thyme
1/2 teaspoon salt
1/4 teaspoon pepper
1 can diced tomatoes (14 ounce can or use fresh)
1 tablespoon red wine vinegar
2 tablespoons tomato paste
1 14 ounce can cannellini beans
Grated Parmesan cheese
Cook the pasta as you normally would. Heat the oil in a dutch oven. Add the onions, zucchini and garlic and sauté them for 4 minutes. Add the diced tomatoes, red wine vinegar and tomato paste and simmer for 3 minutes. Purée the sauce with an immersion blender or in batches in a regular blender adding a little water or vegetable broth if its too thick. Add the beans, season and simmer for 10 minutes.
Edible Ideas 