There is nothing more health promoting than getting your children involved in healthy meal preparations. Check out the excellent informative kid produced video below.
Here’s the link to the well produced kids video by Shannon if needed.
I recently made this yummy dish. The dish was so delicious I just had to share it with you. I have created it in a multitude of ways but not with broccoli. It is so easy to make.
1 large deep dish glass pie plate (double the recipe and use a 9×13 glass baking dish)
Sweet potato sliced & steamed (cut between ¼-½ inch thick discs)
1 15.5 oz can of black beans rinsed (choose low sodium, rinsing will help to lower sodium)
1 ½ cups chopped steamed broccoli (about ½ a head, use the stems too)
1 24 oz. jar of your favorite marinara sauce (choose low sodium & low fat or no oil added)
I love my steaming pot by Farberware. It does a great job steaming the sweet potato and broccoli. Try not to overcook to prevent your veggies from falling apart. It will cook more in the oven later right? You can run cold water over your sweet potatoes then placed them in the freezer to stop them from cooking further if you need to. And if you accidentally cooked them to a mushy state just put them in a bowl and mush those babies together, it can still be used to make layers. Steam the broccoli and sweet potato separate.
Pour about ¾ c of sauce in the bottom of your pie dish and place a layer of sweet potato discs.
Add your cooked broccoli next, sprinkle with Nutritional yeast, garlic power & pepper
Add your beans next with more marinara sauce & fresh basil (or dried)
Add whatever sweet potato you have left, top with marinara, nutritional yeast, garlic powder, pepper & fresh basil
Bake 30-40 mins. @ 350 degrees until it bubbles and browns a bit.
Add a salad and you have a scrumptious healthy meal.
This is a simple way to add different veggies to your meal. You can add a layer of lasagna noodles as well. I’ve also made it several times with spinach instead of broccoli (no need to cook the spinach though).
We hope your holiday season is filled with family, friends, joy & peace.
Jesus is the Reason for the Season!
Merry Christmas, & A Health New Year!
Ms. Dawn aka The Singing Nurse
#HealthyIsAnAdventure
More Christmas Activity/Gift making ideas you may like:
Below are some links to items I really like & use. Purchasing via TSN website will not cost you more. The Singing Nurse is an Amazon Associate and receives a small stipend from Amazon to help keep things rolling here at TSN website. Thanks for participating.
Hi friend, It is mid spring and our local community garden is about to start it’s season. I know the first offerings are going to be from the salad family so I decided to share with you some salad ideas. I know many of us are very busy, but with a little effort we can make our salad look and taste awesome. I feel if it is pretty enough almost anyone will be willing to try it.
I bought a large tub of baby chard, spinach and kale mix by Olivia’s Organics, any healthy greens will do. I thought it was kind of cool that Olivia’s gives back to the community through their foundation. You can check it out @ Olivia’s Organics Children’s Foundation.
Remember anything you have on hand in the fruit and veggie family will do. Try to add different colors, tastes and textures to your salad. I love Chef AJ (find her on my Lean Green Nurse YouTube playlist)and many of her awesome videos on YouTube(you can learn most anything on YouTube right?)she talks about layering your flavors. The recent cooking class I completed by ForksOverKnives also taught this technique.
My Super Salad! #HealthyIsAnAdventure My Husband says “yum!”
Ingredients: Greens, sliced bell peppers, avocado slices, orange & apple slices(I left the white on my orange, I just love it, I also left some as slices and some as small bite size), chickpeas (rinse & drain), carrot sticks
Nuts: dry toast in a pan ¼c chopped almonds, ¼c sunflower seeds
Add: a couple shakes of cumin, garlic powder, pepper and 1-2 tsp of coconut liquid Aminos(Braggs brand, kind of like soy sauce with coconut flavor)
Topped with cashew cream dressing-soak ½ cup of cashews in h20 for about 45-60 mins, rinse & drain, add 1/3 c ponzu sauce(it’s near the soy sauce @ the grocery store) 1/3 c rice vinegar, 1 tbs maple syrup, 1 tsp Dijon mustard-blend in blender until smooth, add a little h20 if needed. #WFPBEating
I like learning what I’m eating and you will be surprised by the nutrients in this salad. Check out the protein in the beans & greens(many people are concerned about getting enough protein.) Did you know that 2 cups of green has 3 g of protein. Dr. Barnard from Physicians Committee for Responsible Medicine says it well about protein and how much we really need.
I like this nifty app called NUTRITION Info. When I start talking about a veggies with a child I pull out the app on my phone and type in the veggie name and it gives all the nutrition value. Fun and educational right?
It’s still warm out but getting cooler, how about a healthy snack for the kids or your husband. Good all year really, right? I used what I had on hand to create this yummy frozen drink.
You can consume it right after you create it or freeze it and eat it with a spoon.
Set it out about 5-10 mins for easy scooping.
What you will need:
1 banana
½ an apple
½ cup of frozen or fresh blueberries
A handful of raw almond or other nuts
4 dates chopped
2 cups of Swiss chard or spinach
½ cup of almond milk or other plant milk
1 cup of ice cubes
Optional: 1 T Flaxseeds, 1 tsp Tumeric
Blend until smooth.
Add some to small cups and place them in the freezer for later.
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My granddaughter Julia and I spent the morning cooking and we wanted to share our happy experience with you.
We made Carrot Cake Energy Balls. They were made of carrots of course, dates, walnuts, coconut and spices. No cooking involved, you’ll just need a food processor and good old hands on rolling. Julia really liked that part. I love Anja and her awesome recipes and videos that take you through them step by step. Julia and I thought they were um, Yum! Mom and one of her brothers liked them too.
PS This is the first of many posts to come about food and nutrition. I decided to add another healthy aspect to The Singing Nurse website. I will be sharing some yummy recipes I’ve been trying and share fun ways to get the kids to eat their fruits, veggies and other healthy plant based foods. I recently finished a nutrition course with Cornell online based on “The China Study” by T Colin Campbell PhD & Thomas Cambell MD which was really awesome and eye opening. So, I will be passing along some great info that I know will encourage and challenge you.
1) Hand Washing
2) Dental Hygiene
3) Dentist Visit
4) Flu Prevention
5) Lyme Disease Prevention
6) Audiologist Visit
7) You are Special
8) Body Parts/Kindness
9) TSN Resource
Each lesson will be accompanied with a song performed and sung by The Singing Nurse! Your kids will love the catchy tunes and sing themselves to a healthier life.
