Makes: About 2 dozen 1 1/2-inch balls
Preparation: 40mns
Total time: 75mns

Benefits:
This is a very nutritious recipe, especially when it comes to feeding children as its a great and tasty way to add in more veggies. It is very good served with Spinach-Basil Pesto. I also really recommend serving it with a tomato pasta sauce and spaghetti (like spaghetti with meatballs). The walnuts are a great source of omega 3 and protein, lentils are fantastic for iron, parsley great for Vitamin C, eggs add more protein…its all good!

Ingredients:
2 cups lentils

1/4 cup plus 2 tablespoons olive oil

1 large onion, chopped

2 carrots, chopped

2 celery stalks, chopped

1 garlic clove, minced

1 tablespoon chopped fresh thyme

2 teaspoons salt

3 tablespoons tomato paste

8 ounces button mushrooms, wiped clean and sliced

3 large eggs

1/2 cup grated rennet-free Parmesan cheese

1/2 cup bread crumbs

1/2 cup chopped fresh parsley

1/4 cup finely chopped walnuts (make them very fine as children prefer the taste)

Directions:

1. Combine the lentils and 2 quarts water in a medium stockpot and bring to a boil over high heat. Reduce the heat to low and simmer until the lentils are soft but not falling apart, about 25 minutes. Drain the lentils and allow to cool.
   
2. Add 1/4 cup of the olive oil to a large frying pan and sauté the onions, carrots, celery, garlic, thyme and salt over medium-high heat, stirring frequently, for about 10 minutes, until the vegetables are tender and just beginning to brown. Add the tomato paste and continue to cook, stirring constantly, for 3 minutes. Add the mushrooms and cook, stirring frequently, for 15 more minutes, or until all the liquid is absorbed. Transfer the mixture to a large bowl and allow to cool to room temperature. When cool, add the lentils to the vegetable mixture.
   
3. Add the eggs, Parmesan, bread crumbs, parsley and walnuts to the cooled vegetables and lentils and mix by hand until thoroughly incorporated. Place in the refrigerator for 25 minutes.
   
4. Preheat oven to 400 degrees. Drizzle the remaining 2 tablespoons olive oil into a 9-by-13-inch baking dish and use your hand to evenly coat the entire surface. Set aside.
   
5. Roll the mixture into round golf ball-size meatballs (about 1 1/2 inches), making sure to pack the vegetable mixture firmly. Place the balls in the prepared baking dish, allowing 1/4 inch of space between the balls and in even rows vertically and horizontally to form a grid.
   
6. Roast for 30 minutes, or until the meatballs are firm and cooked through. Allow the meatballs to cool for 5 minutes in the baking dish before serving.
   

Source: BBC Food Guide

Makes: 2 Servings
Preparation: 15mns
Total time: 20-25mns

Benefits:
Hidden cauliflower puree provides kids with half the daily value for vitamin C. With more than 19 grams of protein per serving, these scrambled eggs pack a powerful protein punch! 

Ingredients;
2 large eggs
4 large egg whites
1/4 cup reduced-fat sour cream
1/2 cup cauliflower puree (see directions below)
2 tablespoons grated Parmesan
Pinch of salt
Nonstick cooking spray
1 teaspoon olive oil

Directions:

1. To make cauliflower puree, cut off florets and discard core. Steam for 8 to 10 minutes. Puree in a food processor or blender for about 2 minutes, with a few teaspoons of water if needed for a smooth, creamy texture.
2. In a large bowl, whisk together the eggs, egg whites, sour cream, cauliflower puree, Parmesan and salt.
3. Coat a large nonstick skillet with cooking spray, then set the pan over medium-high heat. 
4. When the pan is hot, add the oil. Add the egg mixture, reduce the heat to low, and cook, stirring frequently with a silicone spatula, until the eggs are scrambled—firm but nice and moist—2 to 3 minutes.
5. 
   

Source: Jessica Seinfeld

Makes: 4 Servings
Preparation: 20mns
Total time: 30mns

Benefits:
All kids love Chicken Nuggets and these are filled with amazing nutrients!

Ingredients:
1 cup whole-wheat breadcrumbs
1/2 cup flaxseed meal
1 tablespoon grated Parmesan
1/2 teaspoon paprika
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1 cup broccoli or spinach or sweet potato or beet puree
1 large egg , lightly beaten
1 pound boneless skinless chicken breasts or chicken tenders , rinsed, dried and cut into small chunks
1/2 teaspoon salt
Nonstick cooking spray
1 tablespoon olive oil

Directions:

1. In a bowl, combine the breadcrumbs, flaxseed meal, Parmesan, paprika, garlic and onion powder on the paper or foil and mix well with your fingers.
2. In a shallow bowl, mix the vegetable puree and egg with a fork and set the bowl next to the breadcrumb mixture.
3. Sprinkle the chicken chunks with the salt. 
4. Dip the chunks into the egg mixture and then toss them in the breadcrumbs until completely coated.
5. Coat a large nonstick skillet with cooking spray and set over medium-high heat. When the skillet is hot, add the oil. 
6. Place the chicken nuggets in the skillet in a single layer, being careful not to crowd the pan, and cook until crisp and golden on one side, 3 to 4 minutes. Then turn and cook until the chicken is cooked through, golden brown and crisp all over, 4 to 5 minutes longer. (Cut through a piece to check that it's cooked through.) Serve warm.

Source: Jessica Seinfeld

Makes: 4 Cups
Preparation: 20mns
Total time: 30mns

Benefits:
This version of pesto is full of added goodness with the spinach packing in loads of anti-oxidants and extra Iron and folate! Pesto freezes well and will keep for up to three months in the freezer. 

Ingredients:
1/4 cup roughly chopped walnuts

4 cups baby spinach leaves

2 cups fresh basil

1 teaspoon salt or to taste

1/2 cup olive oil

1/4 cup grated rennet-free Parmesan cheese

Directions:

1. Preheat oven to 350 degrees. Spread out the walnuts on a small rimmed baking sheet and roast in oven for about 12 minutes, giving them a shake after 6 minutes. Continue roasting until golden brown and toasted. Set aside and allow to cool thoroughly.
2. Fill a large stockpot three-quarters full with water, and bring to a boil over high heat. Meanwhile, fill a large bowl halfway with ice and water and set close to the sink.
3. Dump the spinach and basil into the boiling water and stir. After 1 minute, strain the greens, and plunge them into the bowl with ice water. Drain the greens again and squeeze them tightly to get as much water out as possible. Chop the greens roughly.
4. Combine the greens and walnuts with the salt, olive oil and Parmesan in a food processor and process until a smooth consistency is reached. Taste and season with additional salt, if desired.
   

Source: BBC Food Guide

Makes: 2 Servings
Preparation: 10mns
Total time: 20-25mns

Benefits:
Salmon is full of good fats and is a great way to get your Omega 3 intake. Parsley provides lots of Vitamin C and is a great addition to this dish.

Ingredients: 
2 x 200g Salmon fillets
1/3 cup stale white breadcrumbs (I use brown and it tastes great)
1 tablespoon lemon juice
1 tablespoon finely chopped fresh parsley
1 tablespoon finely chopped fresh chives
1 Clove garlic

Directions:

1. Cook fish skin side up under a hot grill for 5mns then turn.
   
2. Sprinkle with combined ingredients (breadcrumbs, juice, herbs and garlic) and cook for another 5-7mns until cooked through and lightly browned.
   
3. Serve with salad.
   

Source: AWW

Benefits: 
Tomatoes are the best source of the magical anti-aging component Lycopene, a powerful antioxidant that protects and rejuvenates our skin. 
Lycopene is released in much higher doses in cooked/processed tomatoes then in fresh tomatoes, and one of the best sources is tomato paste.
Basically tomato paste is tomato that has been reduced, reduced again, and then reduced some more! 
Tomato paste is the basis of many stews and soups, and can also be eaten as a spread, for example on bruschetta bread with crumbled Feta cheese and a splash of Olive oil.

Ingredients:
24 Ripe large tomatoes
2 teaspoons salt or to taste
olive oil

Directions:

1. First score a cross on the bottom of each tomato using a sharp knife. 
   
2. Put the tomatoes in boiling water for a few minutes, then drop into ice cold water. After this process, the tomato peel should almost fall off. Pull the remaining peel off the tomatoes. Cut the core out and remove all the seeds.  
   
3. Chop the flesh and measure what you're left with which would normally be around 4 liters. Add ½ teaspoon of salt to each liter.  
4. Place the tomato and salt in a large pot and simmer over a low heat for around 1 hour, stirring often to prevent any catching and burning. 
5. Remove from the heat and press through a fine sieve or process through a food mill. Return the tomatoes to the pot and continue to cook very slowly until the paste holds its shape on a spoon, approximately 2 to 3 hours. Stir occasionally to prevent any sticking.
   
6. Finally, spoon into hot sterilized jars, leaving 3cm (1 in) at the top. Slop on a little olive oil to cover and seal. Ensure the lids are vacuum sealed, or the paste will spoil. Alternatively you can fill and freeze ice cube trays and free flow cubes of paste in freezer bags for use later.
   

Makes: 6 Servings
Preparation: 20mns
Total Time: 75mns

Benefits:
Squashes and sweet potatoes are a great superfood with one cup providing 300% of the daily value of Vitamin A. They are also an excellent source of Vitamin C, and one of the few vegetable sources of Vitamin E. This soup is full of nutrients and an easy last minute meal-alternative.  You can add Chicken if you want the added protein. 


Ingredients:
1 tablespoon coconut oil (you can use canola oil too, but I prefer coconut oil for its health benefits)
1 small onion, chopped
1 tablespoon minced fresh ginger
1 pound butternut squash, peeled and diced
1 pound sweet potatoes, peeled and diced
1 medium-size Yukon gold or russet potato, peeled and diced
6 cups water, chicken stock, or vegetable stock
Salt to taste

Directions:

1. Heat the oil in a pot over medium heat. Add the onion and cook, stirring, until tender, about 5 minutes. Add the ginger and stir together until fragrant, about 1 minute. Add the squash, sweet potatoes, regular potato, and water or stock, and bring to a simmer. Add salt to taste, reduce the heat, cover and simmer 45 minutes, or until all of the ingredients are thoroughly tender.
2. Using an immersion blender, puree the soup (or you can put it through the fine blade of a food mill or use a regular blender, working in batches and placing a kitchen towel over the top to avoid splashing). Return to the pot and stir with a whisk to even out the texture. Heat through, adjust salt and add pepper to taste.
   

Tip: You can make this a day ahead and refrigerate. Reheat gently. The soup freezes well. Once thawed, whisk well to smooth out the texture, and reheat.

Makes: 6 servings
Preparation: 25mns
Total time: 70mns

Benefits:
Sweet potatoes contain almost twice as much fiber as other types of potatoes.They contain a large amount of vitamin B6, which helps keep the walls of important blood passageways in the heart flexible and healthy.
They are also rich in potassium which plays an important role in lowering blood pressure. Sweet potato also boasts high amounts of Beta-carotene or vitamin A which is an important antioxidant. Lentils are an excellent source of Iron and 'vegetarian' protein and fiber too.

Ingredients:
2 Sweet potatoes,
1 teaspoon ground cumin
1 teaspoon ground paprika
1 teaspoon freshly ground black pepper
250g Brown lentils
1 Leek, finely chopped
Pomegranate Molasses
20g parsley
100g Feta cheese cubed
Sea salt 
Extra Virgin olive oil

Directions:
Pre-heat oven to 180C.

1. Peel and cut the sweet potatoes into 2cm cubes.
   
2. Dust the cut potatoes with the ground spices and coat generously with olive oil. Add salt and place in an ovenproof dish. Roast for about 20mns, until they have turned a deep golden colour and are soft and crispy and have brown edges.
   
3. Meanwhile rinse the lentils, place in a saucepan with water and bring to the boil. Reduce heat and leave to cook for about 25mns. The lentils should be cooked but its very important that they are not mushy.
   
4. Heat some oil in a seperate pan and gently saute the chopped leeks for about 6-8 mns. Season with salt and pepper and set aside.
   
5. When the lentils are cooked, drain them and briefly run under cold water to stop the cooking process. Transfer them to a large bowl. 
   
6. Make a pomegranate and Olive oil dressing and combine with the warm lentils.
   
7. Add the cooked leaks and roasted potatoes. Mix gently and finally add chopped parsley.
   
8. Check the seasoning again before scattering the Feta cheese over the top. I like to use low salt Feta Cheese but the choice is yours.
   

Source: Claude Chahine

Makes: 4 Servings
Preparation: 10mns
Total Time: 30mns

Benefits:
Take away the extra fat and deep frying, and a potato is an exceptionally healthful low calorie, high fiber food that offers significant protection against cardiovascular disease and cancer.
Potatoes as a good source of vitamin B6, vitamin C, copper, potassium, manganese, and dietary fiber.
They also contain a variety of phytonutrients that have antioxidant activity in the body.

Ingredients:
600g baby new potatoes halved
2 tablespoons lemon juice
1 tablespoon coarsely chopped fresh dill
2 teaspoons Dijon Mustard
2 teaspoons olive oil
1/2 teaspoon white sugar (I am not normally fond of using sugar in recipes but this is a really tiny amount that is needed to break the acidity)

Directions:

1. Cook potato in steamer until tender (approximately 20mns but will depend on size of potatoes and steamer)
   
2. Meanwhile combine juice and dill and mustard and oil and sugar in screw top jar and shake well.
   
3. Combine potatoes and dressing in a large bowl, and serve topped with extra dill if you like.
   

Makes: 6 Servings
Preparation: 10mns
Total Time: 20mns

Benefits:
This recipe is extremely high in Calcium, with broccoli being top on the list of calcium rich foods and Sesame scoring even higher! Did you know that half a cup of sesame seeds contains three times more calcium than half a cup of whole milk? They are also very high in copper and magnesium and have cholesterol-lowering abilities. Broccoli is high in Iron, fiber and Vitamin C and is one of the best vegetables you could possibly eat!

Ingredients:
700g of Broccoli or Broccolini cut into pieces.
1 tablespoon light soya sauce
1 tablespoon boiling water
2 teaspoons honey
2 teaspoons toasted sesame seeds

Directions:

1. Cook broccoli in a steamer for about 5mns until tender, but be careful not to  overcook. You want the broccoli to retain its rich green colour.
   
2. Meanwhile, combine the sauce together
   
3. Serve broccoli drizzled with sauce and sprinkled with Sesame seeds.