Eating balanced wholesome and nourishing can be a challenge sometimes. The busier our lives the more we put on our schedule the less we focus about our plates. This unfortunately is a trend for many people and families. We seldom prepare a wholesome meal and sit down to enjoy a balanced recipe. I have a lot of clients that are challenged with this and want to know tips and tricks of how to implement easy and quick ways to make positive changes to their lives to eat more wholesome and nourishing.
Vegetables are a major key balancing our diet and giving our body exceptional nutrients. But just eating veggies isn't enough and sometimes we prepare them the same way all the time and we get bored or we or our family or kids are picky.
Are you a picky eater? Do you have a family member who is a picky eater? Are your kids picky eaters? If any of these questions apply to you keep reading!
Trying new foods and ingredients can be hard. You may not know how to cook them, what flavors to pair them with, and they may not be to your palates liking. It takes about 7 times for us to like a food. As we age our palates change we start to like sweets less and we begin to introduce new foods into our diet due to the tastebuds changing. But if you have kids you know it can be difficult to get them to enjoy more complete and wholesome meals.
Here are some tips to introduce more wholesome varieties of food to you and your families diet:
1. Combine sweet and salty flavors. If you have a kid that doesn't like to eat vegetables combine the veggies with fruit. They will be more inclined to try the vegetable that is mixed in with the fruit.
2. Dress the vegetable. Make a sweeter dressing using fruits to help "mask" the bitter vegetable flavor.
3. Whole grains can be a bit tough to get on your kids plate or even yours. Quinoa is a complete protein with tons of vitamins, minerals, and fiber making it a seriously awesome and wholesome grain and protein to prepare. Adding it to salads, soups, casseroles, or baked dishes will open the door and expose quinoa to your kids or yourself.
Yields 4 servings
Time 40 minutes
1 head of cauliflower - rinsed and cut into florets
10 oz bag of organic spinach
1 cup red grapes - quartered
2 celery ribs - finely diced
1/2 cup raw walnuts- toasted and chopped
1 cup cooked white quinoa
1/4 cup olive oil
2 TBLS fresh tarragon - minced
1/4 cup tangerine juice
1 TBLS zest of a tangerine
2 TBLS apple cider vinegar
1 teaspoon sea salt
1/2 teaspoon black pepper
Option to add chickpeas or mint
1. Preheat the oven to 425. Toss the cauliflower in 2 Tbsp olive oil and a pinch of salt and arrange on a baking sheet. Roast for about 25 minutes -- until golden brown on the edges and tender throughout. Remove from oven and let cool.
2. Add quinoa and equal parts water with a pinch of salt. Bring to a boil, cover, and lower temperature to low. Allow this to cook for 15 minutes.
3. While the cauliflower and quinoa are cooking, whisk together the 1/4 cup olive oil, vinegar, tangerine zest, tangerine juice, tarragon, and salt. When the quinoa and cauliflower are cooled toss with the dressing in a bowl with the grapes, spinach, and chopped walnuts.