1 // coconut curry mixed greens
2 // basic taco
3 // simple quinoa
4 // roasted cauliflower
5 // 20 minute dinner: basic tacos, steamed broccoli, simple quinoa
Not having Joseph around to help with grocery shopping & meal prep & the fact that he’s not here to try to impress (yes, I admit, I do try to tempt his tastebuds & it ain’t easy), I have little motivation to go above & beyond the duty of basic nutrition. Hence, simple & basic foods I know I can make in jif, & that I won’t have to battle with the kids over eating each bite.
Here are some foods we’ve been eating a lot of lately.
1. coconut curry mixed greens
I know. What kid will eat cooked greens?
My kids aren’t crazy about the stuff, but they love the spices & broth in this dish, which help to make the greens more appealing.
I’m not guaranteeing that your kid will eat this, but this is one the most kid friendly, way to serve cooked greens, that I’ve found.
Ingredients
- 5 c. mixed greens (I used a bunch of arugala, baby kale, endive greens)
- 1 onion
- 1 tsp. garlic powder
- 1/2 tsp. curry powder
- 2 tsp. evaporated cane juice
- 1/4 tsp. powdered ginger root
- 1/4-1/2 tsp. red chili flakes
- 2 tsp. soy sauce
- 1/2 c. canned coconut milk
- 1 c. water
- salt/pepper to taste
- 1 1/2 c. kidney beans (about 1, 15 oz. can drained & rinsed)
Instructions
- In large pot, boil 3-4 c. water.
- Add washed greens & boil for 1 minute. Remove greens for heat, & drain water.
- In a skillet, saute chopped onions in 1-2 TBS. water on medium-high heat, until onions are translucent.
- Add spices & sweetener.
- Add coconut milk & water.
- Add kidney beans.
- Turn down to medium low & simmer for 5 minutes.
- Add greens & stir until incorporated.
- Serve over brown rice or quinoa.
Additional nutrition info: Per serving: 10 g protein, 29 g carbs, 7 g fiber, 209 mg sodium
2. basic taco
We live on corn tortillas. I like Mission’s yellow ultra-thin tortillas (only 40 calories per tortilla). My kids like the white, thicker kind.
So many ways to utilize the corn tortilla–baked chips, tacos, tostadas, quesadillas, taquitos.
One way that my kids have been loving lately is just a simple refried bean taco:
On a cast iron skillet on medium heat, warm a tortilla on both sides (about 45 seconds each side). Add 2-3 TBS. of beans & fold in half. Cook for 1 minute on each side, or until “taco” is crispy. Adding the beans, is quick & painless way to add extra protein to a meal.
3. simple quinoa
Quinoa: it’s the lazy man’s super-grain (actually a seed, if we want to get technical).
We’ve been eating it 3-4 times a week as of late. I love it because I’m a procastinator. And quinoa works well with procrastinators. You can totally forget about making dinner until 20 minutes ’til, throw some water on to boil, & in less than a half an hour, have a hearty foundation to your meal.
Simple quinoa, a stepped up version of just plain quinoa.
Ingredients
- 2 1/2 c. dry quinoa
- 5 c. water
- 2 TBS. nutritional yeast
- 2 tsp. evaporated cane juice
- 3/4 tsp. salt
- 1/2 tsp. garlic powder
- 1/2 tsp. onion powder
Instructions
- Bring water to a boil in a medium saucepan (that has a lid).
- Using a strainer, rinse quinoa in cold water.
- Add remaining ingredients to the water.
- Cover with a lid, turn heat down to medium low.
- Simmer for 15 minutes.
- Remove from heat, fluff w/ a fork & let sit for 5 minutes.
Additonal Nutrition Info: Per Serving: 14 g protein, 56 g carbs, 7 g fiber, 5 g fat, 238 mg sodium
4. roasted cauliflower
Super easy & my kids eat this like candy. They gobble it up & ask for more. A mother’s dream, I tell you.
This is one of those recipes where a little oil really adds a nice touch. I’m not asking a lot here, just enough to help the cauliflower’s flavors come out. You can omit the oil, but, note that just a tiny bit does help entice the kid’s taste buds a bit more (& adds some calories, which my active kids need!)
So: You’ll need 1 head of cauliflower. Your favorite no-salt seasoning (like Mrs. Dash), a few splashes of balsamic vinegar, a few splashes of olive oil (optional // about 2 tsp.), salt & pepper to taste.
Cut the cauliflower into florets. Put on tin foil & add seasonings, splash of balsamic vinegar & oil & toss with hands. Roast in oven at 450 F for 30-40 minutes. Last 4 minutes, turn oven on broil. Remove & eat.
5. brocolli + quinoa + basic tacos
Steamed broccolli, simple quinoa, & basic tacos are always a fave.
We eat this meal, or some variation on it a few times a week. A bit boring I know, but I’m not trying to impress my kids with my culinary skills. When dinner time rolls around, we’re all a bit tired, cranky, & hungry. And this meal, nutritionally, cannot be beat. My kids don’t complain & it fills them up. Beautiful.
{Looking for more healthy recipe ideas? Check out the this week’s Wellness Weekend, at Diet, Dessert, & Dog’s where you’ll find plenty of delicious, allergy-friendly recipes.}
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What are some of your favorite simple foods/meals?
If you have kids, what’s your go-to simple, nutritious meal?
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