During the month of February, we often focus on matters of the heart. Usually this focus involves romantic images of Valentine's Day and love. And, when it comes to your family's health, nothing can express your love more tangibly than choosing satisfying, heart-healthy recipes for meals and snacks. Making memories with your children also is a tangible way of expressing love. Including children in meal and snack preparation is a wonderful way to make memories while instilling a recognition of healthy eating options.
In addition to being quick, easy and healthy, the following recipes offer hands-on opportunities for children to become involved in preparation. Even the youngest children can divide ingredients into bowls or help dry kale leaves. Enjoy the recipes and - more importantly - enjoy the time spent together as family!
First up today is a Hearty Bean Burrito Bowl:
3 T. lime juice
2 T. olive oil
1/2 t. each of ground cumin, salt, pepper
2 cups cooked brown rice
1 can black beans
1/2 head Romaine lettuce
1 cup roughly chopped cilantro
1/2 small red onion
Greek yogurt, tortilla chips, lime wedges and hot sauce as desired
1) In a small bowl, whisk together lime juice, oil, cumin, salt and pepper.
2) Divide rice and beans into four serving bowls. Top with lettuce, cilantro, tomatoes and avocado.
3) Sprinkle with red onion and drizzle with dressing.
Serve with yogurt, tortilla chips, lime wedge and hot sauce as desired.
Next is an easy and healthy snack that will be enjoyed by both adults and kids.
Second, a recipe for Kale Chips:
1 large bunch of kale - remove tough stems and tear leaves into pieces to yield about 16 cups
1 T. extra virgin olive oil
1/4 t. salt
1) Place oven rack in upper third of oven. Preheat oven to 400 degrees
2) Pat torn kale leaves dry; transfer to large bowl. Drizzles kale with oil and sprinkle with salt. Using your hands, massage the oil and salt into the kale leaves to coat evenly.
3) Fill large rimmed baking sheets with a layer of kale, making sure leaves do not overlap. You may need to make the chips in more than one batch, as they will not fit on one sheet.
4) Bake until most the leaves are crisp. This may take anywhere from 4-10 minutes depending on the oven and the moisture content of the leaves. Begin checking at 4 minutes to prevent burning.
Enjoy this snack with those close to your heart!
If these sound good, you may also enjoy these family-friendly recipes.