Make your healthy family fare delicious, too
Your list can include a chocolate recipe perfect for Mother’s Day
Say the word “healthy” and I guarantee your kids will let out a collective groan. So what’s the trick to serving your family good-for-you food? Don’t tell them! Make good food that happens to be healthy. Just how great it is for them can be your little secret.
In my house, healthy means satisfying. It means incredibly tasty. And it also means chocolate. (That’s right, chocolate.) I develop recipes that keep flavour front and centre while including more fruit and veggies, lots of grains and legumes, and incredible nutritional benefits — because the secret to health is never deprivation. It’s not less — it’s more: more fibre, more antioxidants, more vitamins, more nutritional bang for your buck — and most importantly, more deliciousness.
The following recipes promise to redefine your idea of healthy. They’re quick, simple, and fun to make with the kids. But remember: When you feel the urge to tell them how good cauliflower is for them — don’t! Mum’s the word. A chicken salad that warms the heart Since it’s asparagus season, let’s enjoy it at its freshest. This recipe combines its tender flavour with caramelized roasted onions, toothsome green lentils and lean morsels of chicken in a warm dish that would satisfy a lumberjack — not to mention a couple of teenagers. The trick to this dish’s amazing texture is to use dried lentils, rather than canned: that’s what’ll keep them from getting mushy. Cut the 25-minute prep time on a weeknight by cooking both the lentils and the onions ahead of time, then reheating them just before you toss them into the salad.
Lentil, Chicken, Asparagus and Roasted Onion Salad
2 large red onions, each cut into 12 wedges 2 large yellow onions, each cut into 12 wedges 1/4 cup (60 ml) olive oil 1 cup (215 g) dried Du Puy lentils, rinsed and drained 3 tbsp (45 ml) balsamic vinegar 3 tbsp chopped flat-leaf parsley 3 1/4 cups (375 g) trimmed and blanched asparagus cut into 3 pieces 1 1/2 cups (255 g) skinless roasted chicken broken into pieces 1/2 lemon, the juice only Salt and pepper With the rack in the middle position, preheat the oven to 400F (200C). Line a baking sheet with parchment paper.
On the prepared baking sheet, toss the onions with 2 tbsp (30 ml) of the oil. Bake for about 30 minutes or until the onions are soft and golden brown. Set aside.
Meanwhile, in a pot of boiling water, cook the lentils for about 25 minutes or until tender but still whole. Rinse under cold running water and drain. Spread onto the baking sheet with the roasted onions. Let cool on the baking sheet.
In a bowl, combine the remaining oil (2 tbsp) and the balsamic vinegar. Drizzle the dressing over the lentil mixture and add 2 tbsp of the parsley. Season with salt and pepper. Toss well. Place on a large serving platter. Top with the asparagus.
In the dressing bowl, combine the chicken, the remaining parsley (1 tbsp) and the lemon juice. Spoon on top of the vegetables.
Adjust the seasoning. Serve warm or cold. Snack attack? Cauliflower to the rescue! I love cauliflower because it’s so incredibly versatile.
This water-rich veggie is always available in the grocery store, and you can turn it into a soup, a casserole, a mash — even couscous! But this is one of my favourite ways to eat cauliflower — mostly because my girls just can’t get enough of it.
Roasted like this in a sweet and salty mix of spices, it’s a wonderful afterschool snack, and a healthier option if your kids, like mine, are fans of cookies or chips. Parents will also dig into these bite-sized, caramelized morsels with a glass of wine.
Cheers! Recipe 2 Adults and children alike will be fans of this roasted cauliflower.
Caramelized Roasted Cauliflower
1/2 tsp (2 mL) each: ground turmeric, paprika, onion powder, garlic powder 2 tbsp (30 ml) olive oil 1 cauliflower, cut into small florets Salt and pepper With the rack in the middle position, preheat the oven to 450F (230C). Line a baking sheet with parchment paper.
In a bowl, combine the spices and oil. Add the cauliflower and toss to coat. Season with salt and pepper. Place on the prepared baking sheet in an even layer.
Bake for about 25 minutes or until the cauliflower is cooked through and golden brown. Satisfaction, Mediterranean style The prep for this summery recipe is a mere 25 minutes — not bad for a dish filled with the mellow sweetness of sautéed bell peppers, fresh greens, plump shrimp and chickpeas that will fuel your family for hours with their healthy mix of protein and carbs. The secret is to sauté the bell peppers and onion on low heat; that’s how they get soft — slowly getting sweeter and caramelizing uniformly. That delicious base creates an amazing contrast with the pop of the shrimp and the peppery freshness of the arugula. Chickpea, Shrimp, Bell Pepper and Parsley Salad 2 red bell peppers, seeded and thinly sliced 1 large onion, thinly sliced 1/4 cup (60 ml) olive oil 1/4 cup (10 g) chopped flat-leaf parsley 11/2 lb (675 g) large shrimp with the tail (16-20), peeled and deveined 1 can (19 oz/540 ml) chickpeas, rinsed and drained 2 tbsp (30 ml) red wine vinegar 4 cups (80 g) lamb’s lettuce or arugula Salt and pepper In a non-stick skillet over mediumhigh heat, brown the bell peppers and onion in 3 tbsp (45 ml) of the oil. Add the parsley and cook for 1 minute. Set aside in a large bowl and let cool.
In the same skillet over mediumhigh heat, brown the shrimp in the remaining oil (1 tbsp/15 ml) for 2 minutes on each side. Add the shrimp, chickpeas and vinegar to the bell peppers. Season with salt and pepper. Toss well.
Serve the lettuce on plates. Top with the shrimp and bell pepper mixture. Serve warm or cold. Chocolate for a healthy appetite What makes these individual servings of chocolate heaven “healthy”? They contain a minimal amount of sugar, plus they’re packed with the antioxidant power of dark chocolate and the sweet goodness of raspberries. I admit, I’ve thought about having them for breakfast! They even contain protein, courtesy of the egg yolks. Your kids will go nuts for them, but they’ll also be a hit at your next dinner party. Hint: They are the perfect, easy treat for Mother’s Day.
Raspberry Chocolate Pots de Crème
3 1/2 oz (100 g) 70 per cent dark chocolate, coarsely chopped 1 cup (250 ml) seedless raspberry purée (see note) 1/4 cup (55 g) sugar 2 egg yolks Place the chocolate in a bowl. Set aside.
In a saucepan, bring the raspberry purée and 2 tbsp of the sugar to a boil. Set aside.
In a bowl, combine the egg yolks and the remaining sugar (2 tbsp) with a whisk. Gradually add the warm raspberry purée, whisking constantly. Pour the mixture back into the saucepan and cook gently for about 1minute, stirring constantly. Strain through a sieve over the chocolate. Let stand for 1 minute, without stirring.
With a whisk, stir until smooth. Divide among espresso cups. Cover and refrigerate 4 hours or overnight. Note For about 1 cup (250 ml) of seedless raspberry purée, process 3 cups (375 g) of thawed frozen raspberries until smooth, then strain through a fine sieve.