A great way to get veggies into kids is to purée them into a soup. Here we have used squash and sweet potato but you can try anything—red peppers, peas, or cauliflower.
3 1/4 cups (800 mL) peeled and diced sweet potato, cut into 1/2 in (1.25 cm) cubes
2 cups (500 mL) water or reduced sodium stock
1/4 tsp (1 mL) onion powder
Pinch of ground ginger
Pinch of garlic powder
Pinch of ground cardamom
Pinch of white pepper
1 tsp (5 mL) salt
4 1/4 cups (1.06 L) peeled and diced butternut squash, cut into 1/2 in (1.25 cm) cubes
3/4 cup (180 mL) coconut milk
In large pot, using vegetable steamer, steam sweet potatoes until very soft (about 20 minutes). Quickly transfer to blender while still hot. Purée.
In large pot, bring water and spices to a simmer. Add squash and return to simmer. Stay here (simmering, covered) until squash is quite soft (about 25 minutes). Stir as little as possible to avoid breaking up the squash. Gently (this is key) stir in coconut milk and sweet potato purée and return to simmer.
What you’ll have is a deliciously thick and chunky soup. You can lighten it to your heart’s content by simply adding water.
Bang pots, pans, and cupboard doors around. It’s important your family knows how hard you’re working in there. Then serve.
Nutrition boost: Toss the squash seeds with oil and your favourite herbs and spices, and then roast them in the oven. Easy, delicious, and nutritious.
Each serving contains: 204 calories; 4 g protein; 6 g total fat (5 g sat. fat, 0 g trans fat); 38 g total carbohydrates (8 g sugars, 4 g fibre); 333 mg sodium
source: "Lunch Ideas Kids Will Love!", alive #371, September 2013
Licorice-flavoured fennel, tart apple, and a hint of pleasant bitterness from radicchio combines with a touch of sweet dressing for a refreshingly delicious salad. Fennel contains a number of vitamins and minerals known to be involved in digestion, including vitamin C, manganese, and niacin which helps transform the food you eat into energy. Apple adds sweet crunch and all-important fibre. Know your fennel The fennel bulb we buy at the market is a cultivar variety known as Florence fennel. Fennel seeds, which are sometimes eaten after a meal to ease digestion, and which are also used for cooking, come from the common fennel, which grows wild in southern Europe, Australia, and parts of the US.
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.