The farmers’ market gives kids a chance not only to see where their produce comes from, but also to connect with those who are humanely raising meat and poultry. It’s a teachable moment for any age, showing that our chicken dinner doesn’t need to come from a plastic package.
Kid-friendly kitchen jobs: Peeling carrots, whisking the gravy, and building their own bowls.
Kid-friendly food swaps: Slice the carrots for little hands to enjoy as finger food “fries” and skip the chili flakes.
Make these sushi bowls plant-based by using extra-firm tofu or tempeh cubes instead of chicken.
Preheat oven to 400 F (200 C).
On large baking sheet, roast chicken until juices run clear, 15 to 20 minutes. Rest for 5 minutes before slicing or shredding.
For miso gravy, in medium saucepan, combine water, vinegar, miso, coconut oil, cornstarch or arrowroot, honey, sesame oil, garlic, and ginger. Whisking constantly, bring to a boil and cook for 30 seconds, until thickened. Cover and set aside. Reheat briefly before serving.
Build bowls with sections of cooked chicken, brown rice, nori, carrot, and avocado. Drizzle gravy over bowls and sprinkle with sesame seeds and chili flakes. Serve.
This recipe is part of the A Week of Healthy Recipes collection.
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
This easy, yet impressive, vegan dinner is packed with oven-roasted flavour and proves that creating satisfying weeknight plant-based meals is entirely possible. If working with a small oven with only room for one sheet at a time, you can prepare the tofu and vegetables in batches separately.