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Roasted Veggie Quinoa Bowls
- 3 tbsp olive oil divided
- 1 cup chickpeas rinsed, drained and patted dry
- 1 medium sweet potato chopped
- 1/4 medium sweet onion chopped
- 1 1/2 medium carrots chopped
- 1 cup Brussels sprouts quartered
- 1 cup quinoa cooked as directed
- 1/4 cup dried cranberries
- 1/4 cup pecans chopped
- 1/3 cup feta cheese crumbled
- Preheat oven to 400 degrees F.
- Add chickpeas and 1 Tbsp olive oil to a medium sized bowl. Combine until evenly coated.
- Place chickpeas on a parchment lined baking sheet in one single layer. Sprinkle with salt.
- Place chickpeas in the oven and roast for 40 minutes.
- While chickpeas are roasting, combine 2 Tbsp olive oil with sweet potato, onion, carrots, and Brussels sprouts. Combine until evenly coated.
- Place vegetable mixture on a parchment lined baking sheet in one single layer. Sprinkle with salt.
- Place vegetable mixture in the oven and roast for 30 minutes.
- When vegetables and chickpeas have about 20 minutes left, cook quinoa as directed.
- Once vegetables, chickpeas, and quinoa are finished cooking, mix together in a large bowl.
- Add cranberries, pecans, and Feta cheese. Mix well.
- Serve and enjoy!
For maximum flavor, consider cooking quinoa in broth of your choice in place of water. Remember to cook vegetables into pieces of approximately the same size. This will ensure everything cooks through at the same time.
Why Establishing Table Rules Matters
Bringing everyone to the table can either be a whole lot of fun or a whole lot of disaster. Whether you are struggling to make better food decisions or simply want to calm the chaos your family may bring with them when they sit down to their plate, establishing meal time boundaries can be incredibly beneficial in creating a stress-free, supportive meal time routine.
Table Rules in our Household
At the Mora household, we have clear expectations set for meal time. Not only do these table rules help minimize stress, they also help everyone at the table approach it with familiarity and confidence.
Now if you know me well, you know that I’m not a big fan of rigid, burdensome rules. That’s because “following the rules” isn’t really the point. But sometimes guidelines are incredibly helpful tools that can help you better achieve the outcome that you want.
When it comes to meals, my primary objectives are for them to be nourishing and enjoyable. Our family table rules reflect that and set the stage. They also help build a consistent and safe routine for our kids and our foster kids. Something incredibly important to ensuring meals work for everyone.
Meals are eaten at the table. In our house, whenever food is eaten, it’s happening at the table. This sets the stage and minimizes distraction. Breakfast and snacks are eaten at the table in our breakfast nook while dinners are served in the dining room.
One meal is served. Each meal I serve has great potential for promoting positive eating in my children. Because of this, I don’t cater. Instead, I serve one meal with and supplement it as needed with foods that are more familiar or safe for everyone around the table. For example, the photo below is an example of a pretty typical dinner at my house. My husband grilled burgers and vegetable kabobs with a Balsamic reduction glaze. We also served up cherries… oh yeah, and goldfish crackers.
This method ensures everyone’s preferences are accounted for, but still provides opportunity to explore new options if the night calls for it.
Food exploration is encouraged. So I’m just going to let you know this up front – most of the time when my kids try something new I’ve created, they aren’t big fans. These zucchini noodles were pretty much the one exception! But that’s okay, because it takes a long LONG time for kids to get to a point of enjoying a food. In fact, a child may need to be exposed to a new food with no expectation to like it upwards of 15-20 times! So just relax, establish an open-minded approach to meal time, and let your kids do the rest.
It’s okay to not eat everything, but manners matter. When food exploration is encouraged, you can expect a fair share of negative reviews. Unfortunately, when one of our children bellows out an “Ew!” or “Disgusting” group think takes over and no one will touch that poor defenseless food (by the way – it’s usually a vegetable in case you were wondering). To keep an open-minded approach, we make sure all our kids know they don’t have to like everything BUT that they should keep negative comments to themselves because others may actually find it appealing. We’re still working on this one, but its important table etiquette we’re working on.
How to Create Your Own Table Rules
Although these table rules might work for you and your family like they do for mine, don’t be afraid to create your own guidelines. Keep them simple and easy to reinforce at each mealtime and never forget why you set them in the first place. Hopefully, these table rules will help establish an environment that everyone feels safe to join.
In need of more inspirational ground rules to get you started? I love the approach fellow registered dietitian Paige Smathers takes in her article “Secrets of Successful Meals with Young Kids.” According to Paige, even giving your kids the opportunity to say no can be a good thing.
Zucchini Noodles with Feta and Almonds
- 1 yellow squash
- 1 zucchini
- 2 tbsp olive oil light
- 1 tbsp garlic minced
- 1 tbsp feta cheese crumbled
- 1 tbsp almonds slivered
- salt to taste
- pepper to taste
- Using a spiralizer or julienne peeler, cut the zucchini and yellow squash into thin, noodle-like strips.
- Sprinkle zucchini and yellow squash with salt and pepper
- Heat a medium skillet over medium high heat. Add 2 tbsp olive oil.
- Once olive oil is heated, add squash and zucchini. Saute for approximately 2-3 minutes.
- Remove pan from heat. Add almond slices and feta cheese.
- Serve and enjoy!
Inspired by Family Circle's recipe for Salmon and Zucchini Noodles.
Avocado Basil Pesto Sauce
- 1 avocado pitted and peeled
- 1 cup basil leaves
- 1/2 cup Parmesan cheese grated
- 3 Tbsp extra virgin olive oil
- lemon juice squeezed from one lemon half
- pepper to taste
- Combine avocado, basil, Parmesan cheese, olive oil, lemon juice, and a dash of pepper in a food processor.
- Blend until smooth.
- Add to your favorite sandwich, pasta, burger - any dish that needs a little pesto power - and enjoy!
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