Mom's Quick Meal for Eating Healthy Nutritious Food with the URI FEAST
Posted Apr 30 2008 11:01pm
Tonight, we all were scheduled to attend a family potluck to hang out with several other families here in our town.
I didn't have any idea what I was going to make, and as the day wore on, I knew I'd best get creative. I typically try and use these potlucks to make delicious vegetarian-type dishes. I like to help others see how tasty eating healthy nutritious food can be.
So at 4:00 pm, I opened the fridge and prayed for inspiration to come! And come it did!
I created vegetable enchiladas. Everyone raved about how yummy it was, including myself! This will now be a favorite in my repetoire. Now, so that you're well aware, I am not a cook that does any measuring(except when following another's recipe)! I really love to guess and go.So if you want to give it a whirl, here's the recipe:
VEGGIE ENCHILADAS
1 medium onion 2 cloves of garlic 1/2 red bell pepper and 1/2 green bell pepper 2 large broccoli crowns 1 16oz sour cream 1 container of FRESH salsa (not the jarred kind) 1 can of corn 7 or 8 flour tortillas 1 block of monterey jack or colby/jack cheese
spices used: chili powder, salt, cumin
First, I chopped and saute'd the onion, garlic, peppers, and broccoli in olive oil in my wok. While they were in the pan I sprinkled on some chili powder, salt, and cumin. (sorry I don't know how much). I covered them to let them steam a bit. When they were done, I drained the can of corn and mixed it in the veggies.
While they were steaming, I mixed up a container of sour cream with some fresh salsa. I'd say they were about equal parts. I used this as my "enchilada sauce", putting several spoonfuls of this sauce in the bottom of the glass 9x13" baking dish.
Next I browned the tortillas in a pan one at a time, with a little butter, and I grated the cheese. Then as the tortillas came out of the pan, I set up an assembly line with my daughter doing tortillas and me filling the tortillas with the vegetable mixture and some cheese and putting them in the baking dish.
Once I'd filled the dish, I scooped the rest of the vegetables over the top of the rolled tortillas, then poured the sauce over them all, then put the remaining cheese on top.
I covered and baked on 350 until the cheese was nearly melted, then I uncovered and cooked for about 8 more minutes. Only about a 20 minute oven stay!
This is a neat family meal project. My 5 year old cut vegetables to do beforehand prep and the assembly line is a great way to involve the children. I find that kids are more likely to try new foods when they've had a part in preparing them.
Children need a nutritional education as well as an academic one...and I'm not just talking about the food pyramid that the public schools teach! Because I am eating healthy nutritious food with the URI FEAST, and including my children in that, they now recognize the difference between nutritious foods and non-nutritious, unhealthy ones. Now granted, they don't always choose the most nutrient-dense foods. What kid does? So, they drink their FEAST each day and receive the equivalent nutrition of 4 servings of live, raw fruits and vegetables.
Giving them THE FEAST gives me assurance of them getting an added edge in today's world of kids on junk foods. Plus, they gain an education by experience and they grow in understanding of the truth aboout eating healthy nutritious foods.
I didn't have any idea what I was going to make, and as the day wore on, I knew I'd best get creative. I typically try and use these potlucks to make delicious vegetarian-type dishes. I like to help others see how tasty eating healthy nutritious food can be.
So at 4:00 pm, I opened the fridge and prayed for inspiration to come! And come it did!
I created vegetable enchiladas. Everyone raved about how yummy it was, including myself! This will now be a favorite in my repetoire. Now, so that you're well aware, I am not a cook that does any measuring(except when following another's recipe)! I really love to guess and go.So if you want to give it a whirl, here's the recipe:
VEGGIE ENCHILADAS
1 medium onion
2 cloves of garlic
1/2 red bell pepper and 1/2 green bell pepper
2 large broccoli crowns
1 16oz sour cream
1 container of FRESH salsa (not the jarred kind)
1 can of corn
7 or 8 flour tortillas
1 block of monterey jack or colby/jack cheese
spices used: chili powder, salt, cumin
First, I chopped and saute'd the onion, garlic, peppers, and broccoli in olive oil in my wok. While they were in the pan I sprinkled on some chili powder, salt, and cumin. (sorry I don't know how much). I covered them to let them steam a bit. When they were done, I drained the can of corn and mixed it in the veggies.
While they were steaming, I mixed up a container of sour cream with some fresh salsa. I'd say they were about equal parts. I used this as my "enchilada sauce", putting several spoonfuls of this sauce in the bottom of the glass 9x13" baking dish.
Next I browned the tortillas in a pan one at a time, with a little butter, and I grated the cheese. Then as the tortillas came out of the pan, I set up an assembly line with my daughter doing tortillas and me filling the tortillas with the vegetable mixture and some cheese and putting them in the baking dish.
Once I'd filled the dish, I scooped the rest of the vegetables over the top of the rolled tortillas, then poured the sauce over them all, then put the remaining cheese on top.
I covered and baked on 350 until the cheese was nearly melted, then I uncovered and cooked for about 8 more minutes. Only about a 20 minute oven stay!
This is a neat family meal project. My 5 year old cut vegetables to do beforehand prep and the assembly line is a great way to involve the children. I find that kids are more likely to try new foods when they've had a part in preparing them.
Children need a nutritional education as well as an academic one...and I'm not just talking about the food pyramid that the public schools teach! Because I am eating healthy nutritious food with the URI FEAST, and including my children in that, they now recognize the difference between nutritious foods and non-nutritious, unhealthy ones.
Now granted, they don't always choose the most nutrient-dense foods. What kid does?
So, they drink their FEAST each day and receive the equivalent nutrition of 4 servings of live, raw fruits and vegetables.
Giving them THE FEAST gives me assurance of them getting an added edge in today's world of kids on junk foods. Plus, they gain an education by experience and they grow in understanding of the truth aboout eating healthy nutritious foods.
Happy family cooking!
Merry K.