Getting kids to eat clean, nourishing foods is not always an easy task. If you are looking to add veggies, healthy fats, antioxidants, and probiotics to your kids’ diet, this recipe is a great template for a nutritionally balanced healthy meal.
The turkey and veggie bowl is a gluten-free, dairy-free powerhouse packed with macro and micronutrients needed for healthy growth and development in children and adolescents. It provides nutrients that support optimal metabolic function, detoxification, bone development, and a balanced gut microbiome and immune system. The many vitamins and minerals found in this recipe also boost the body’s antioxidant capacity, and the healthy fats are excellent for brain and cellular function.
And that’s not all! Most of this recipe’s ingredients are methylation-balancing foods, which means that they support optimal gene expression and many other vital bodily functions, as described in our blog here. But most importantly, it tastes delicious and is a hit with children of all ages!
In case you weren’t convinced, here are all this recipe’s amazing benefits:
- Arugula is a cruciferous vegetable high in vitamin A derivatives (lutein, zeaxanthin, beta-carotene) and vitamin C. It provides nutrients for eye, bone, and immune health.1
- Avocado is a great source of potassium, fiber, Omega 9 fatty acid, and vitamins E, K, and folate. Eating avocados supports a balanced nutrient profile.2
- Cauliflower is a nutrient-dense cruciferous vegetable well known for supporting detoxification and balancing methylation processes in the body.
- Extra Virgin Olive Oil (EVOO) is a potent source of Omega 9 fatty acid supporting brain, immune, and cardiovascular function.3
- Grass-Fed Turkey provides a balanced profile of amino acids while also supporting metabolism with B vitamins, zinc, selenium, and phosphorus.2
- Gold Potatoes offer B vitamins and minerals to support cellular health.
- Lemon adds vitamin C, a powerful antioxidant that maintains cellular health, boosts antioxidant status, and increases iron absorption.
- Pine nuts are a healthy source of Omega 6 fatty acids supporting brain, bone, and metabolic health.2
- Sauerkraut is made from fermented cabbage. Cabbage is highly nutritious, providing detoxification and methylation support. Fermented cabbage (sauerkraut) adds beneficial bacteria contributing to a healthy gut microbiome.
- Zucchini contains potassium to support the regulation of cellular processes and vitamin C as a potent antioxidant.2
Contributor – Nutrition Resident Danielle Preissing (MS Human Nutrition, CNS)
Instagram @daniellepreissingnutrition Web: www.daniellepreissing.com
Turkey and Veggies
Ingredients
- 2 medium gold potatoes diced in ¼ inch cubes
- 1 head cauliflower chopped
- 1 zucchini diced into ¼ inch cubes
- 2 cups arugula chopped
- 2 tbsp. avocado oil
- 1 lb. ground turkey grass-fed
- 2 cups sauerkraut
- ¼ cup pine nuts
- extra virgin olive oil (EVOO) for drizzling
- squeeze Lemon
- Salt and pepper to taste
- 2 avocados sliced
Instructions
- Preheat oven to 400°F.
- Dice potatoes and zucchini separately and set aside. Chop cauliflower and arugula separately and set aside.
- Mix diced potatoes and chopped cauliflower with 1 tablespoon of avocado oil and 1-2 teaspoons of salt. Roast in the oven until tender and browning.
- Heat a medium skillet and saute turkey using 1 tablespoon avocado oil. Add desired spices and salt and pepper to taste. Cook until brown. Once cooked, add diced zucchini, and cook for 5 minutes.
- In a mixing bowl, mix cooked vegetables, cooked turkey, arugula, pine nuts, sauerkraut with EVOO, and a squeeze of lemon.
- Top with avocado slices and enjoy!
Recipe Notes
- Any of the ingredients can be swapped out or replaced to fit different dietary or taste preferences.
- The cooked veggies and turkey can be stored in the fridge for 2-3 days, making this recipe excellent for meal prep and batch cooking - all you have to do is add fresh arugula and drizzle with lemon juice and EVOO.
References:
- Gropper SS, Smith JL, Carr T. Advanced Nutrition and Human Metabolism. 7th ed. Cengage Learning; 2018.
- Cronometer. Published 2021. https://cronometer.com
- Lord R. Laboratory Guides to Health. 12th ed. Arrowhead Bioscience; 2021.