Colorful meals, using a rainbow of fruits and vegetables, are a great way to make sure you're getting a range of vitamins and antioxidants, suggests reader Laurel Swartz, who wrote to Wellbody Blog in response to another reader's query for tips on raising slim children.
Laurel shares some sample meals and snacks as well as her recipe for slow cooker chili!
A sample day of eating for my son is a bagel and cream cheese with blueberries for breakfast; a turkey and cheese quesadilla, sliced cucumbers and a mango for lunch; cookies and soy milk for a snack; and a colorful dinner to end the day. He also drinks water [rather than soda or juices] throughout the day. That keeps his calories where they need to be, in the food!
A simple colorful dinner: Roasted chicken with baked sweet potatoes, roasted beets, yellow peppers and Brussels sprouts. A good way to include some leafy greens is to use them as a base for the meat, laying the piece of chicken on the bed of kale or spinach and arranging the vegetables around the edge. Sometimes I top the whole plate with a bit of salsa or roasted tomatoes.
By the way, the picture is not of the chili. It is polenta with bison meat and tomato sauce [surrounded by an array of colorful vegetables.] It's another quick, yummy meal that's a little different than pasta.
A favorite crock-pot dish of ours is chili. It's a good way to include meat in smaller quantities.
Laurel's Slow Cooker Chili
1 lb grass-fed organic beef
1 onion, diced
2 C black beans
2 C kidney beans
Glass jar of organic tomato sauce or homemade sauce
2 whole fresh tomatoes, diced
1 yellow pepper, diced
1 orange pepper, diced
2 T chili powder
1 T pepper
1 t sea salt
1 T dry garlic or 2 – 3 cloves of fresh garlic, minced
1 t Italian seasoning
Crushed red pepper to taste
Sauté the beef with the onions. While that's cooking, put the black beans and kidney beans in the crock pot, adding a glass jar of organic tomato sauce or homemade sauce. Add the tomatoes and yellow and orange pepper to the mix. Season with chili powder, pepper, sea salt, garlic and Italian seasoning. When the ground beef has browned, add to crock pot, letting it cook on low for two to three hours. Season with crushed red pepper to taste. Suggestion: Serve with a blend of quinoa and brown rice and a simple salad and steamed vegetable.