My boys LOVE pasta but I often worry that the meal will not offer enough protein and vegetables so I have come up with several blender pasta sauces so all their nutrition needs are met in one simple bowl. Here is one I developed last weekend that was a huge hit so I wanted to share.
The tomato base offers lycopene which is a cancer fighting antioxidant.
The hemp hearts offer a source of complete protein which means all essential amino acids are present and a source of omega 3 fatty acids which are wonderful for growing brains in children and promoting heart and mental health in adults. They also act as an anti-inflammatory.
The feta cheese is a lower fat cheese that offers a creamy texture and taste and a source of complete protein.
Nutritional yeast offers a cheesy flavour as well and a great source of vitamin B12.
Spinach and kale are packed with nutrition!!!
1 jar low sodium pasta sauce (any flavor is fine)
1/3 cup Manitoba Harvest Hemp Hearts
1/2 cup feta cheese, crumbled
1 Tbsp. nutritional yeast
1-2 large handfuls of spinach or kale
Blend in a blender and pour over pasta. I have a vitamix and blend my sauces on the soup setting to warm them up but this is not necessary if you don’t have a blender that heats.
Hope you and your family enjoy this as an easy meal sometime soon!
Until next time…stay healthy!
I absolutely love pink…it just makes me smile. And my kids love pancakes. So for Mother’s Day brunch I decided to create a pink pancake recipe that everyone would enjoy. The best part…they helped me make it and kids in the kitchen is the best Mother’s Day gift I could ask for. Here is the recipe in case you want to try it too.
1 and ¼ cup milk (any milk is fine…buttermilk, cow’s milk, coconut milk, almond milk….etc.)
1 cup frozen strawberries or raspberries
2 eggs (or 4 egg whites)
1/4 cup grapeseed or canola oil
¼ cup Manitoba Harvest hemp hearts
¼ cup chia seeds
¾ cup unbleached white flour
1 and ¼ cup whole wheat flour
2 Tbsp. baking powder
- 1) In a mixer of your choice (Vitamix, Blentec, Ninja, etc.) blend together 1.25 cups milk of your choice (I like to use coconut milk), 1 cup frozen berries, ¼ cup hemp hearts, ¼ cup oil, and 2 eggs (or 4 egg whites). Set this aside
- 2) In a separate bowl mix dry ingredients (flours, baking powder, and chia seeds) together.
- 3) Pour wet ingredients into dry and mix together…but don’t overmix.
- 4) Cook pancakes on a frying pan of your choice. I prefer an electric one as I find they are less likely to stick or burn.
- 5) Serve with your choice of yogurt and fruit for a delicious and nutritious meal for mom!
Until next time….stay healthy!
I had a few girlfriends over for Thai food last weekend and it reminded me how much I LOVE peanut sauce. I also realized that since my kids love peanut butter they would likely love any dish made with it. So I decided to work on a recipe this week for a “kid friendly” (aka not too spicy) Peanut Chicken. So for any of my readers who do not have a peanut allergy in your home…I hope that you enjoy it too!
6 Boneless, Skinless, Chicken Breasts
2/3 cup peanut butter (this can be crunchy or smooth)
3 Tbsp. honey
3 Tbsp. low sodium soy sauce
1 Tbsp. sesame oil
1 Tbsp. avocado oil (or for a coconut flavor addition, you can use coconut oil here)
1 tsp. pureed garlic
1 tsp. curry powder
- Slice or dice chicken breasts and place into a baking dish.
- Mix all sauce ingredients together until smooth.
- Add sauce to chicken. You may wish to add water at this time to thin it out as well.
- Bake at 375 Degrees F for about 35-45 minutes or until the chicken is cooked through. The smaller the pieces, the faster the chicken will cook.
Variations and Serving Suggestions:
- Diced up peppers, onion, mushrooms, and other veggies could also be added into the chicken dish while it cooks.
- This could be served over rice or rice noodles with stir fried or steamed veggies.
- This could be served with flat bread and a large salad.
- This could be served with potatoes or sweet potatoes and your choice of vegetable.
- Make a lunch for the next day with any leftovers.
As always, feel free to add a twist that will make it perfect for your family.
Until next time….stay healthy!