The meal where everyone sits together and talk about their day. At least that's what my family did and what I'd like my children to grow up knowing. In most households, this is the biggest meal of the day but it doesn't have to be laden with calories. Think nutrient rich foods and high fiber foods, vegetables, legumes and lean protein. 

Explore the options out there and make family time fun.

Taco Salad Bowl

Serves Four

This is a great way for the family to get together around a table. Build your own Taco Salad Bowl. Place all the prepared ingredients in the middle of the table and 'create' your own dish.

This is a great way for the family to get together around a table. Build your own Taco Salad Bowl. Place all the prepared ingredients in the middle of the table and 'create' your own dish.

Prepare ahead of time;

  1. Tear the lettuce (one head) and chop the vegetables into small pieces (pepper, onion and avocado) and place in individual containers
  2. Saute the ground meat and add a 1 tbsp of mixed spices (I used paprika, turmeric, cumin, garlic powder, cayenne pepper and chili powder) Place in a heat proof dish to serve at the table.
  3. Drain and rinse the black beans & canned corn. Mix them together in a frying pan. Heat over a medium heat and add 1 tsp of the same spice mix used for the meat. Place in a heat proof dish to serve at the table.
  4. Finally place some salsa in a small dish to serve at the table.

Calories per serving: 333kcal, Fat 13.5g, Carbs 24g, Protein 29.5g, Fiber 6.3g


Vegetable Stacks

Serves 4

Here is a great option for a meat free meal, it is filling and tastes AMAZING! I got this recipe from a friend…thank you Natalie. She has cooked it for me a couple of times and each time I eat it I think I must get this recipe. Finally I asked her for it and gave it a shot. There is a little bit of prep work but in the end you will NOT be disappointed. There are also a couple of ways to adapt it for different nutritional needs such as dairy free, gluten free or egg free.

Ingredients

  • 1 medium eggplant, sliced into rounds
  • 1 sweet potato, sliced into rounds (peeled if you wish)
  • 2 bell peppers (colour of your choice), sliced into large square chunks
  • 2 medium zucchini, sliced into ovals approx. 1cm thick
  • 1 egg, whisked for egg wash, or grind up chia seeds and mix with water to make a paste
  • 1 cup bread crumbs (I make my own from loaf ends so you can choose the bread you are able to eat such as a gluten free loaf, sourdough or rye etc
  • 1 tsp. seasoning (I used basil, oregano garlic powder and thyme)
  • Extra virgin olive oil
  • 1 cup pasta sauce
  • ½ cup sharp cheddar cheese or crumbled goats feta

Method

Pre heat the oven to 350˚. Mix the seasoning in with the bread crumbs, dip the eggplant in the whisked egg and follow with the seasoned bread crumbs. Lay on a baking sheet ready to bake. Lay the remaining vegetables on a baking sheet and drizzle with oil on both sides. Bake for approx. 45 mins turning once half way. Bake until tender.

While the vegetables are baking, heat up some pasta sauce. I like to use an organic low sodium/sugar vegetable tomato sauce and keep warm.

When the vegetables are ready, prepare stacks by picking one eggplant and a mix of other veggies. Stack them and place a tooth pick down the centre to keep them together.

To serve, take three stacks per person, pour a little sauce on top and sprinkle with your cheese of choice. Serve with a green salad.

Calories per serving: 211kcal, Fat 11g, Carbs 20g, Protein 8g, Also high in Vitamin C & A.