Fragrant ground turkey "stir in". With vegetables.

When I want something quick, easy and pleasing to both kids and parents I cook group turkey with fragrant spices and a lot of vegetables. This versatile dish can be used as pasta sauce, as a filling for tortillas, as an aromatic for plain rice or other cooked grains. Just stir in.
 

Almost ready! Ground turkey stir in with vegetables.

Fragrant ground turkey stir fry

Ingredients
ground turkey, 1 pound
onion, 2 small, sliced and diced
carrot, 1 grated
zucchini, 1, sliced to bite size pieces
olive oil, 1 table spoon
soy or tamary sauce (for gluten free), 1 tablespoon
turmeric, 1/2 teaspoon
sweet paprika, 1 teaspoon
garlic, 1 clove, diced
sea salt, to taste (reduce due to saltiness of soy sauce)
cumin seeds, whole, 1/2 teaspoon (optional)
adjwain seeds, 1/2 teaspoon (optional)
parsley, chopped (optional)
1/2 cup water

Note:
Add more vegetables! Green peas, asparagus, shredded cabbage, bean sprouts. Everything works.

Method
In large skillet heat oil on medium heat. Add the seeds, if using, and let them the flavor the oil - heat them for about 30 seconds. Add onions and stir fry them for about 5 minutes. Add carrots and stir fry for another 2 minutes. Add turkey and cook it till no longer pink. Break large pieces as you stir.

Add soy sauce, zucchini and rest of the spices. Add 1/2 cup water, stir. Cover and let cook for 8-10 minutes. Add parsley and serve.

Will go into lunchbox tomorrow with basmati rice and side of raw vegetables.

Meatball soup for couscous.

Another variation on meatball soup. Same meatballs, different vegetables - new soup. Easy and convenient to serve over couscous or quinoa.

Turkey meatballs soup with butternut squash, green beans, carrots, zucchini and cabbage

Turkey Meatballs Soup with butternut squash, carrots, cabbage, zucchini and green beans
(суп с фрикадельками)

Ingredients

For the meatballs
- ground turkey, dark meat, 1 pound (or other meat of your choice)
- onion, 1 medium chopped
- carrot, 1 grated
- parsley, 2 tables spoons chopped
- egg, 1
- sea salt, 1/2 tablespoon or to taste
- black pepper, 1/2 teaspoon or to taste
- turmeric, to taste 1/2 teaspoon or to taste
- paprika, to taste 1/2 teaspoon or to taste

For the rest of the soup
- carrots, 2 small, peeled
- parsnip, 1, peeled (optional)
- butternut squash, 1/2, peeled and cut to bite size pieces
- cabbage, about half a pound, chopped
- green beans, 1/4 a pound, cut to bite size pieces
- zucchini, 1 medium, cut to bite size pieces
- sea salt, to taste
- tamari or soy sauce, 1 tablespoon (optional)
- bay leave, 1-2
- parsley strings (optional)
- oregano, dry, 1/2 teaspoon or to taste
- chilli flakes, to taste (optional)
- sea salt, to taste
- black pepper, to taste
- turmeric, to taste

Method

In a large pot, boil water. Put in carrots, butternut squash and parsnip. Place all the ingredients for the meatballs in large mixing bowl and mix well with your hands. Wet your hands and form small meatballs. As you form them, gently drop each meatball into boiling water. Lower the heat to low. Add the spices - bay leaves, oregano and parsley strings and let the soup simmer to 15 minutes. Add rest of the vegetables, salt and salt and cook for another 15 minutes. The vegetables can be easily pierced with fork.


Enjoy over couscous, white or wholewheat or cooked quinoa for gluten free version.

Mama's turkey meatball soup. With vegetables.

Similar to Italian wedding soup, there are many variation on meatball soup with vegetables in many traditions.
My mom makes this incredible,  warming, soothing soup. I loved it as a child, I love it now.

Pot with turkey meatballs soup with potatoes and carrots

Different types of meat can be used for this soup. My mom uses turkey or chicken. Italian classic version is a mix of pork and beef.

My mom came and cooked. I asked her to add more carrots. Kids love soup with carrots. I am happy.

Turkey Meatballs Soup with potatoes and carrots
(суп с фрикадельками)

Ingredients for meatball soup, before mixing

Ingredients

For the meatballs
- ground turkey, dark meat, 1 pound
- onion, 1 medium chopped
- parsley, 2 tables spoons chopped
- egg, 1
- sea salt, 1/2 tablespoon or to taste
- black pepper, 1/2 teaspoon or to taste
- turmeric, to taste 1/2 teaspoon or to taste
- paprika, to taste 1/2 teaspoon or to taste

For the rest of the soup
- carrots, 2 small, peeled
- parsnip, 1, peeled (optional)
 - potatoes, 5 medium, peeled and cut to bite size cubes
- sea salt, to taste
- bay leave, 1-2
- parsley strings (optional)
- oregano, dry, 1/2 teaspoon or to taste

Method

In a large pot, boil water. Put in carrots and parsnip. Place all the ingredients for the meatballs in large mixing bowl and mix well with your hands. Wet your hands and form small balls. As you form, gently drop each meatball into boiling water. Lower the heat to low. Add the spices - bay leaves, oregano and parsley strings and let the soup simmer to 15 minutes. Add potatoes and salt and cook till potatoes are soft. They can be easily pierced with fork. Turn the heat.

Use thermos to send to school for lunch. The soup can be refrigerated for up to 5 days.

When I reheat meatball soup for lunch for myself, I like adding leafy greens. Kale or collard greens compliment this soup really well. Try it!

Turkey meatball soup with potatoes and carrots. With green kale.

Pan fried wild salmon. With soy sauce.

Another take on wild salmon preparation. Wild salmon is really a super food. Since I cook it only for David, individually packed frozen wild salmon fillets work the best.

On the skillet, cooked and ready

This easy recipe has two advatages over the steamed version. The first one is that my son leaves no leftovers and the second is the amount of dishes, just one small skillet.

Wild salmon, pan fried with soy sauce

Ingredients
wild salmon fillet, 1
soy sauce, 1 tablespoon (I used gluten free tamari sauce)
oilve oil for frying, about 1/2 tablespoon
salt, to taste (needs very little, if at all, depends on the saltiness of the soy sauce)
black pepper, to taste
lemon juice, optional

Method
Heat skillet with lid on medium heat for about 30 seconds. Add  olive oil. Place the fillet skin side up. Close the lid and let it fry for about 1 minute. Open carefully and add soy sauce. Let it simmer and cook the salmon with the lead closed for another 3 minutes. Flip salmon fillet skin side down, season with black pepper and salt and cook for about 4 minutes. To be sure it is cooked properly, use food thermometer to check the internal temperature in the thickest part. It should measure 145F. When ready squeeze some lemon juice, if you choose.



This wild salmon is delicious hot or cold. For my convenience I have cooked it day before school and packed cold. With plenty of vegetables. 

Lunchbox with pan friend wild salmon, beets salad and steamed broccoli

The lunchbox came out completely empty.

Surprise. With beets salad.

My son has surprised me. He came back from school and asked for beets salad for snack. He said "It was SOOOOO good. I ate everything in my lunchbox. Give me more."
I had kept my jaw from dropping down and served it to him. Like it was a bowl of strawberries.

"Here you go, dear."

What is this magical salad?

It is a short version of Russian "vinеgret" (винегрет), usually made from beets, carrots, potatoes, green peas, pickled cabbage and cucumbers, simply seasoned with sunflower oil and salt. This salad is often eaten during the Great Fast, important fasting season for Eastern Christianity, when almost only vegan food is allowed for 40 days.

Satisfying and filling, beet salad keeps well in refrigerator for few days, making it easy alternative for lunch box. Healthy and delicious.

Beet salad with pickles (винегрет)

Ingredients

Beets, 5-6 medium size, cooked and diced
pickled cabbage and/or cucumbers, about 1 cup
green peas, 1 cup, cooked (I used organic frozen peas, cooked according to package instructions)
scallions, 1/3 cup, cut small (may substitute with red or regular diced onions)
sunflower oil, unrefined, 1 tablespoon (may substitute with olive oil)
sea salt, to taste
black pepper, to taste

Method
Mix everything and serve.

Packed for lunch with pan fried wild salmon, steamed broccoli and yellow pepper

Variations
- this beets salad delicious served with tahini (sesame seeds) sauce.
- for traditional version, add 2 diced boiled potatoes and 1 carrot. Cook them in their skins.

Questions? Comments?

Easy Indian style spinach with rice. In 20 minutes.

When I first tried Indian spinach and cheese dish (Palak Paneer) I was just amazed with the flavors. They were bright, bold and delicious. I immediately decided to learn how to make this spinach dish at home. It took me years of experimenting before I was able to make this dish super quick. It is not a traditional recipe, but tasty, quick and nutrient dense.

Looking to make healthy spinach meal at no time? See the shortcuts below.

Indian style spinach - before blending

There are few shortcuts to make the preparation super quick.

1.  Frozen spinach. While fresh spinach is the best in flavor and nutrition, I usually prefer frozen for cooked dishes. Frozen spinach saves a lot of time -  no washing, no cooking in batches to reduce volume. It is very convenient to have frozen spinach in freezer, as opposite to fresh, that should be used within few days. I buy organic and make sure there is always some in freezer.

2. Precooked onions. I make caramelized onions and refrigerate them for different uses. The upgrade any dish, from soup to fried egg.

3. Tomato sauce or crushed tomatoes. Instead of blended fresh tomato, I use few spoons of tomato sauce or crushed tomatoes. Depends what I have on hand.

4. Paneer cheese. I don't usually have paneer cheese on hand. I have found that this spinach recipe works well with no added cheese or with any other cheese. I tried feta cubes, grated Parmesan or mozzarella cubes. Some kinds of mozzarella melt really well in hot dish. My son enjoys the strings it creates when scooped.

5. Immersion blender. I can't recommend it enough. The reason I got it was Palak Paneer. Why? Immersion blender saves the following steps: cooling cooked spinach, transferring it to food processor and washing food processor. How long do all those steps take? 

Easy and quick Indian style spinach and cheese over rice (inspired by Palak Paneer)

Ingredients
spinach, frozen, 1 package (preferably organic)
onion, 1 carmelized or sauted
tomato sauce or crushed tomatoes, 3 table spoons
garlic, 1 glove, finely minced (yo may use garlic press)
ginger, 1/8 inch slice, finely minced (you may use garlic press)
lemon juice, 1 tablespoon
cumin, groun 1/4 teaspoon
coriander, ground, 1/4 teaspoon
turmeric, 1/2 teaspoon
olive oil, 1-2 tablespoons or ghee (clarified butter, preferable grass fed)
asafoetida, pinch (optional)
chili flakes - to taste
salt

For serving - rice (basmati, brown), cheese (feta, mozzarella, parmesan).
Note: to make creamy, add about 1/2 cup of whole milk yogurt or sour cream.

Method
Put rice to cook, so it will be ready to serve with spinach. In large pot, boil 3 cups of water. When boiling, add spinach, garlic and ginger and cook on high heat for 2 minutes. Add rest of the ingredients. Using immersion blender, blend with few pulses to make rustic puree. Cook for 2 more minutes on low heat to let the flavors blend.

Serve hot over rice with cheese of your choice.  
You might want to garnish with fresh chopped cilantro.

It was gone before I was ready with the camera to take the picture. What left? 

Indian style spinach and rice - eaten

For school lunch - I mix spinach and rice, add cheese and pack in thermoses. 

What shortcuts do you use in your cooking?

Rice pilaf. With chicken, onions, garlic and carrots.

Here is an easy, light and tasty rice and chicken one pot dish inspired by traditional Uzbekistan dish - "Plov".  This dish is comforting, satisfying and extremely delicious. Make it for dinner and pack for lunch the next day. My family asks to prepare it again and again.

Chicken rice pilaf served, carrot and onion mix, chicken precooked

Chicken Carrot Rice Pilaf (Plov - Плов)

Ingredients
rice, basmati 1 1/2 cups
olive oil, about 3 tablespoons
chicken meat, 1 pound  cut to bite pieces (dark meat or chicken breast)
carrots, 5-6 peeled and grated
onions, medium 4-5, cut to half rings
garlic, 7-12 gloves, peeled and roughly diced
sea salt
black pepper
bay leaves, 2 (optional)

optional spices
cumin, ground
coriander seeds, ground
turmeric
thyme 
chili flakes

Method
Wash the rice under cold water. Cover with water and leave to soak while preparing other ingredients. In big heavy pot, heat 1 tables spoon olive oil on medium low heat. Add chili flakes, if using. Add onions and cook until the onions are soft and slightly brown for 7-10 minutes, stirring occasionally. Remove onions from the pot to plate. Add 1 table spoon of olive oil and carrots to the pot and cook for 5 minutes, stirring occasionally. Add onions back to pot and turn off the heat. Heat large skillet on medium heat, add oil and chicken. Add salt, black pepper and other spices, if using. Cook for about 3-4 minutes, stirring occasionally, to brown the chicken. No need to cook it completely. Add the chicken to onion carrot mixture and mix. Add garlic on top. Discard rice water and place rice on top of the mix. Carefully, without destroying the structure (rice on top of vegetables and chicken), add water to cover the rice. This is how it will look.

chicken carrot rice pilaf assembled (plov)

Add salt and spices, cover and cook on low heat for about 20-30 minutes, till rice is cooked. Let rest for 10 minutes, if you can. Mix and serve. 



I will tell you a secret - this chicken carrot rice pilaf is delicious cold. As a child I used to eat it straight from the pot in refrigerator.

Steamed wild salmon. Cooking to order.

I make salmon for my son's lunch almost every week. Since my family is not united in the subject of fish eating, I cook only small amount. Here comes handy wild Alaskan salmon, frozen individually vacuum packages. I get mine wild, to make sure it is antibiotic and contamination free. Wild salmon is an excellent source of Omega-3 and great source of protein for growing bodies.

Salmon and vegetables packed for lunch; salmon in steaming basket, ingredients for steaming

Simple steamed wild salmon with carrots


Ingredients
wild salmon, 1 portion
carrot, 1 peeled and cut into bite size pieces
lemon juice, squeeze
salt, to taste
black pepper, to taste

Method
Thaw the fish according to instruction on the package. Fill large pot or wok with cold water, almost to the level of your steaming basket. Place carrots onto steaming basket and top with salmon. Squeeze lemon juice over the fish. Season with salt and pepper. Cover and turn heat on high. After water is boiling, steam on high heat for about 8 minutes. Fish internal temperature should reach 145F. If you don't use a thermometer, use fork to check. Fish is ready when it is opaque inside. Transfer salmon and carrots to glass container to stop cooking process and let it to cool down before refrigerating.

salmon and carrots, cooling

The recipe can be easily doubled, tripled to suit your family desires. Experiment with spices - make it to your liking - curry, cajun, chilli or anything else.

Note: broccoli stalks can be used instead of carrots.

It is packed cold for lunch in a plastic lunch box. Try with your favorite salad dressing. Questions?

Whole meal meatballs. With vegetables inside.

The meatballs for yesterday dinner were made with rice and packed with vegetables. It is a whole balanced meal in one dish.  My parents used to make those meatballs for me and my brother when we were children.  Now I make this dish for my children. Also for my Yemeni husband.

This is actually a speedy version of Russian stuffed cabbage, called "tefteli". It is packed with vegetables and herbs - carrot, tomatoes, onion, garlic, parsley. I have added half cup of butternut squash. None of my picky eaters noticed it. Unlike other versions, this version made without breadcrumbs and without cheese - dairy free and gluten free. Light and satisfying.

Rice meatballs with beet salad, zucchini and arugula, ingredients in a bowl, meatballs simmering in tomato sauce

Rice meatballs with vegetables

Ingredients

meatballs
onion, 1 small, cut to 4 pieces
garlic, 2 gloves
parsley, leaves from few strings
water, cold, 1/3 cup
beef, ground 1 pound (I have used 85% fat free, grass fed)
rice, basmati 1/3 cup (or regular rice)
egg, 1
sea salt, 1 teaspoon or to taste
black pepper, 1/2 teaspoon or to taste
turmeric, 1/2 teaspoon or to taste
cumin ground, 1/4 teaspoon or to taste
chilli powder,  1/4 teaspoon or to taste

sauce
spices you like, to taste (1/4 garam masala adds a great aroma)
tomatos, crushed or pureed, 14 ounches
carrots, 1-2 peeled, cut to few pieces
butternut squash, cooked and pureed, 1/2 cup (optional)
sea salt, 1 teaspoon
bay leave (optional)

Method 

In small food processor, place onion, garlic, parsley and water. Pulse until pureed. In a large bowl, place beef, rice, onion garlic parsley puree, egg and spices. Start heating large skillet, that will include meatballs in one layer, with 1 inch of cold water on medium low heat. With your hands, mix meatballs ingredients. Gently, with your hands, form ping pong size meatballs and fill the skillet.
In the same food processor, no need to wash, pulse carrot until chopped. Cover the water with tomato sauce, put in carrot and squash puree. Season the sauce. Stick in bay leaves. Lower the heat to let the dish simmer, cover and cook for 50 minutes. The rice will stick out.

Note
brown rice can be used, half cooked.

Meatballs in skillet

Those meatballs keep well. Excellent solution for speed lunch packing and enjoying over few days. Reheat and put in a lunch thermos. Pack another box with fruits and vegetables as a side.

Questions? Comments? I will be glad to start the conversation. This is the best part.

Easy green beans. With soy sauce, garlic and curry.

How would you trim your green beans? With scissors! There is something meditative in taking one string at the time and cutting its tail. Green beans make fast and healthy Asian flavored side dish. 

Green beans, cooking; garlic and oil, getting ready with scissors

Curried green beans with soy and garlic


Ingredients

garlic, 2 gloves, minced
olive oil, 1/2 table spoon

chili flakes - 1/4 tables spoon or to taste (optional)

green beans, 1 pound, washed and trimmed

curry powder, 1/2 tea spoon or to taste
soy sauce, 1 tablespoon or to taste (tamari sauce can be substituted)
water, 1/4 cup or more
rice vinegar, 1 teaspoon or to taste (umeboshi or other vinegar can be substituted)
roasted sesame oil, 1/2 teaspoon or to taste (optional)
no salt

Note: for gluten free, check labels

Method

Place garlic, oil and chili flakes on medium skillet and turn heat on low medium heat. Cook for about 30 seconds till fragrant. Add beans, curry powder, soy cause, water, vinegar and stir. Cover and let cook for about 5 minutes covered. Steam will cook the beans.

It is your choice to make beans crisp or soft. My family likes them on a softer side. If you prefer them softer, add splash of water, cover and cook for few more minutes. When done to your liking, turn off the heat, add sesame oil and mix.

Note, that if the beans remain in hot skillet, they are subject to heat and get softer.

Cooked!

Those green beans are great addition to lunch box, either cold, by themselves or warm, mixed with rice in a thermos.

Mixing cheese casserole. With broccoli.

Making casseroles was in my list of things to do for a long time. It has always appealed to me. One dish meal, loaded with vegetables and easy. Yes, easy. I was thinking - just mix it all, bake and the meal is ready. Finally I made it. And it was easy. 

broccoli ricotta cheese casserole

There were ricotta cheese, sour cream, grated parmesan and broccoli in my fridge. I have mixed it and the result over performed any expectations. The result was record amount of broccoli my daughter ate. Ever. She gobbled the casserole with the broccoli and asked for more and more.


Broccoli Cheese Casserole
Ingredients
ricotta, whole milk - 10 ounces or 300 gram 
sour cream - 5 ounces 150 gram
eggs, 2
semolina flour - 2 tablespoons (or other flour) 
broccoli, steamed - 1.5 pound or 700 gram
parmesan cheese - 3.5 ounces or 100 gram cheddar cheese - 2 ounces or 60 gram 
mozzarella cheese - 2 ounces or 60 gram
salt, 1/2 tea spoon or to taste
black pepper, to taste
thyme, dried - 1/2 tea spoon or to taste

Method

Mix everything besides broccoli. Add broccoli and mix.
Butter baking container. Spoon everything in. Grate some mozzarella over.
Bake for 1 hour at 390F uncovered until golden and set.
Serve with salad and fresh vegetables. Pack cold or warm for lunch.


I have made this recipe using steamed cauliflower. Delicious. Another record amount of cauliflower for my daughter.  Spinach is next. 


This is a great solution to help picky children to eat more vegetables. With cheese vegetables taste better. 

Preheat or pack cold for lunch.

Nourish. With chicken soup and carrots.

Chicken soup is a staple in our house during colder months of the year. It keeps well and makes lunch preparation a breeze. It nourishing, warming and healing.

Served for lunch at home - chicken noodle soup with carrots and chicken meat

I like it with pasta, rice, quinoa or other grain and leafy green vegetables - kale, bock choy, chard. The kids prefer it with pasta or rice. Good thing they like carrots. From my mom point of view I use way too much carrots. "Carrots make the soup so sweet! I can't eat it" she said. But the kids love it.

This chicken soup is a like my marriage - pairing of Russian and Yemeni. With a lot of carrots, onion and parsnip (Russian side) and hawaij spice mix made of turmeric, pepper, cumin, coriander (Yemeni side). Being multinational has a huge advantage. It allows me to adopt healthy practices from various cultures. Like in this chicken soup. Carrots for vitamins and fiber,  turmeric for its anti inflammation properties.

Chicken carrot soup

Serves 4 with enough leftovers to pack few lunches

Ingredients:
chicken, 1/2 whole natural, preferable organic (see note)

carrots , 5-6 cut to bite pieces

onion, 1 peeled whole
black pepper, 1/4 teaspoon or to taste

sea salt, 1/2 table spoon or to taste
parsley leaves, chopped, 1 table spoon or to taste (optional)

healthy extras (optional)

bone gelatin powder, 2 teaspoons 

1 teaspoons turmeric or 1 teaspoons of hawaii

cumin seeds, 1/2 tsp

bay leaves, 2 

vinegar or lemon juice, 1 tea spoon (acid helps to extract minerals from the bones to the broth)

parsley steams, 4-5 tied using tea bag string

Method
Wash chicken pieces under cold water. Place them in big, preferably heavy pot and cover with cold water. Bring close to boiling on medium high heat. Turn the heat to low. As foam is forming,  discard it using large spoon (slotted works the best). Repeat as needed. Add carrots, onion and any of healthy extras. Simmer for 4 hours to ensure the bird will release minerals, gelatin and other good nutrients into the stock. Add salt and black pepper and simmer for 10 more minutes. Turn off.  Get the cooked meat out and strain the stock. Remove meat from the bones and cut to bite pieces. Return the carrots and the clean meat back into the broth. Discard the bones. Boil the broth for 3 minutes. Serve the broth over cooked regular or whole grain pasta garnished with chopped parsley.

Chicken noodle carrot soup in thermos for school lunch

Serve leftover stock with rice, pasta or whole grain of your choice. My childhood favorite is to boil the stock with potato chunks. Heavenly.

Note

You can get whole chicken and use breast and tight meat for stir fry or other dish and take bones, wings, drumsticks and this little package it has inside for soup.

Questions? Comments? I invite you to discuss.

Keeping it simple. With hummus.

How often do you ask yourself - does all this effort worth it?

Do I spend my time enjoying what I do or am I just making it complicated and myself overwhelmed?

This question is applicable to many ares of life, from choosing a daycare or a family vacation to selecting a recipe for weekday dinner or making a meal plan for a week. 

Some of the best meals are the simplest to prepare. Keeping it simple and pure can be quick and relaxing leaving more time for what is really important. Fresh vegetables are delicious and beautiful on their own. I often cut a variety of vegetables up in patterns - wedges, sticks, bites or wheels. My family loves them simply arranged on a plate. With hummus.

Hummus with cucumbers and carrots; gather it all together; ready to blend

There are many cut and serve vegetables. All of them will benefit your body and energize you.
Here are the most common ones that children and adults will enjoy in their lunchbox:

- cucumbers
- carrots
- bell peppers
- celery
- cabbage
- broccoli 
- beets
- radishes
- cauliflower
- lettuce
- tomatoes
- continue the list with whatever you like or want to try (jicama?)

A look in the fridge...  Moment of quick choice...  Sharp knife comes to action...
Half of the meal (or may be more) is ready in minutes.
How simple is that?

Hummus (Mediterranean chickpeas dip)

Ingredients
chickpeas, 1 can cooked - or you can choose to cook your own by soaking 3/4 cup dry chickpea beans overnight, boiling them for about 1 hour until soft, then straining them
1/4 cup of tahini (sesame paste)
1-2 cloves of fresh garlic
lemon juice of 1/2 lemon
water, 1-2 table spoons
spices to taste: salt, turmeric, cumin, coriander, chilies, paprika, etc
small bunch of parsley (optional)


Method
If using canned chickpeas - wash them in colander under running cold water.
Place all the ingredients in a food processor or a blender and puree them to a thick paste.
Taste the hummus to see if the consistency and spices are to your liking. If too thick add more water or lemon juice. Correct the seasoning if needed.

Eat!

To make it even simpler grab prepared hummus in the store. To make it all a nourishing vegan meal, you might add sprouted whole grain tortillas from a freezer section of your supermarket.

Only, but ONLY if you enjoy it and find that additional nutrition value will make your heart sing and your spirit elevate: 

Sprout chick peas for 24-72 hours. Small tails will show up. Sprouted chickpeas should be cooked for 1 hour. Add 2 inch square of kombu (dried sea weed) while cooking the chickpeas.
Blend cooked kombu into hummus together with other ingredients.

Great packed for lunch. 

One step at the time. With beets.

Would you like to make your child lunch healthier?

Simple and easy. Add one. Really, even one counts. One more fruit or vegetable. Simple as putting into lunch bag one extra box with cucumbers.

sliced cucumbers

What I really like to use is beets. Deep purple, they are warehouse of vitamins and antioxidants. Cooked beets keep well in the refrigerator. They are great addition to children lunchbox and to dinner. In this post I will share with you how I cook the beets, use them for kids lunch and prepare side salad for dinner. I will share my all times favorite recipe I learned from my parents, who in their turn learned it from their Georgian friend, Vahtang.

Cooked beets

Ingredients

beets, 4-6 medium or small (similar size to ensure equal cooking)

Method
Wash beets in cold water. Do not peal or cut.
Cover beets with water and boil for 40-60 minutes.
When you can pierce the beets easily with fork, the beets are ready.
Cooking longer makes beets softer.
I prefer them on harder side.
Cooked beets will keep will in refrigerator for 5 days.

To peel the beets, with your hands, squeeze the peel out. It will come out easily, similar to how hard cooked eggs are peeled.

peeling beet

To use for lunchbox, peel one at the time and cut to bite pieces.

Georgian garlicky beets salad with walnuts


Ingredients

beets, 4-6 cooked and grated
onion, 1 medium, fine diced
tomato puree, 1/2 cup
garlic, 3 gloves minced
olive oil, 2 tablespoons
salt, 1 teaspoon or to taste
black pepper, 1/4 teaspoon or to taste
chili flakes, 1/2 teaspoon or to taste
bay leaf, 1
walnuts, 1/2 cup, finely chopped (optional)

 Method

In a large skillet heat olive oil with chili flakes on medium heat for 30 seconds.
Add onion to the skillet and sauté for 5-8 minutes, until soft and slightly golden.
Turn the heat to medium low.
Add grated beets, tomato puree, bay leaf and sauté for 15 minutes more.
Add salt, black pepper, garlic and walnuts, if using and cook for 5 minutes for flavors to blend.
Chill and enjoy cold.

Georgian style cooked beet salad

What are your favorite fruits and vegetables?
What are unfamiliar ones you would like to try?

Serve cold or pack cold for lunch.

I invite you to share in comments.