Eat Well and Be Well!

 
 
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Secret Agent Pasta

aka how to hide extra nutrient-rich veggies from picky eaters

The Good Stuff

  • Carrots - Rich source of beta carotene, which promotes good vision and is important for growth, development, and immune function.

  • Zucchini - Rich in antioxidants lutein and zeaxanthin, as well as vitamin K and magnesium. All of these nutrients can help strengthen bones.

  • Tomatoes - Good source of potassium and folate (vitamin B9).

  • Lean Ground Turkey - Great source of lean protein that’s rich in vitamins B3, B6 and B12.

Secret Agent Pasta

(aka how to hide veggies from picky eaters)

This is a quick and simple recipe packed with nutrient rich vegetables and lean protein. This meal is especially great for sneaking in extra veggies for reluctant eaters - kids and adults alike!

Ingredients

Instructions:

  • Heat avocado oil in large skillet, when oil is hot and shimmering, add onions

  • Sauté onions until translucent then add garlic and pancetta - sauté until fragrant

  • Add in veggies and sauté

    • If using zucchini, you may need to cut out some of the seeds and pulp before chopping - this prevents zucchini from becoming “slimy” when cooked

  • While veggie + pancetta mixture is cooking, combine ground turkey, egg and Italian seasoning and mix well

  • Once veggie + pancetta mix is fragrant, and vegetables are al dente, add ground turkey mixture to the skillet

  • Brown turkey until it’s about 90% cooked through, then add pasta sauce

  • Lower heat and let simmer for 10 minutes, stirring occasionally

  • While sauce is simmering, prepare your carrot noodles or pasta according to package directions

  • Once noodles are done, add sauce, garnish with your favorite toppings and enjoy!

  • 1tbs avocado oil

  • 2 cloves garlic, minced

  • 1 medium onion, diced

  • 1tbs Italian seasoning

  • 1 egg

  • 1lb lean ground turkey

  • 4oz pancetta (optional)

  • 1 medium or 2 small zucchini, chopped*

  • 1 24oz jar of your favorite pasta sauce - adjust for preferred sauciness

  • 2 packages of Trader Joes frozen carrot noodles

    • These carrot noodles are the closest thing I have found to mimic “real” pasta and I was not a believer until I tried them. You can also sub with favorite pasta or veggie noodle

Garnish Options:

  • Parmesan cheese

  • Fresh chopped parsley

  • Fresh chopped basil

Notes:

  • Meat sauce is great for “hiding” extra nutrient rich vegetables. If the kids or adults in your house are super picky eaters combine all “secret veggies” in a food processor to chop into nice small bits that are easy to disguise in your sauce.

  • Here are some veggie add in options:

    • Mushrooms, finely diced

    • Greens - spinach, kale, chard etc. finely chopped

    • Carrots - if using pasta instead of carrot noodles add in some diced carrots

    • Pumpkin or butternut squash puree - 1/4-1/2 cup as these vegetables can change the flavor

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Italian Garbanzo Bean Skillet

Quick, Easy, Vegan

The Good Stuff!

  • Garbanzo Beans - Good source of fiber and protein, vitamin B6 & folate

  • Kale - Excellent source of vitamin K, vitamin A, vitamin C and calcium

  • Artichoke Hearts - Good source of vitamin K, magnesium, folate and fiber

  • Tomatoes - Excellent source of vitamin C and vitamin A

Simple Italian Garbanzo Bean Skillet

This is a super easy, delicious and filling vegan meal that’s quick to make and clean up afterwards. Fun fact, the leftovers taste even better as the flavors have had a chance to develop a bit more.

Kale Yeah!

Ingredients:

  • 2 cans garbanzo beans

  • 1 can fire roasted diced tomatoes

  • 1 can/jar marinated artichoke hearts

  • 1/4 cup sun-dried tomatoes

  • 1 medium onion

  • 2 cloves of garlic - minced

  • 1 Tbs avocado oil

  • 1 bunch of kale or greens of choice

  • salt and pepper to taste

Optional Add-Ins:

  • Olives/Tapenade

  • lemon juice and/or zest

  • Trader Joe’s Chili Onion Crunch (!!!)

  • Parmesan or goat cheese

  • Parsley garnish

*NOTE: feel free to adjust anything as you see fit. Not a fan of artichoke hearts?? Leave them out or include less. Sub chickpeas

Great study break snack or lunch!

Great study break snack or lunch!

Instructions:

  • Heat oil in large skillet, add in onions once oil is hot and shimmering

  • Sauté onions until slightly translucent, then add minced garlic and sauté until fragrant

  • Add artichoke hearts, roasted tomatoes and sun-dried tomatoes - sauté on medium heat for about 5 mins until flavors are combined

    • Note: you may need to chop your artichokes and sun-dried tomatoes - chef’s choice

  • Add chickpeas to skillet - mix all ingredients well, cover and let simmer for another 5 mins

  • Chop kale or desired greens while mixture is simmering

  • Roughly mash some of the chickpeas with a potato masher to enhance texture

  • Add kale or greens in the last few minutes - give them just enough time in the skillet so they wilt but maintain their color and some structure

  • Remove from heat and let stand for 5ish minutes

  • Add salt and pepper to taste

  • Serve with crusty bread or solo and with desired garnishes (a big squeeze of lemon juice is highly recommended)