Welcome to our Urban Family series by Sharon Raccah Perez, founder of 'PowerMeHealthy.' As an accredited Health Coach and healthy home food chef, Sharon will share advice based on her experiences and desire to help others see the importance of healthy living and eating.
When it comes to a child's eating habits and overall health, school lunch is such an important meal to get them through the day. They need the nutrition to not only to fill their stomachs and keep their energy levels high but for their minds to stay alert and focused.
I know that preparing a school lunch first thing in the morning can seem overwhelming, so my new 'Lunchbox Series' of Power Me Healthy is here to help. It is essential that we provide our kids with a well-balanced meal that includes vegetables, protein and a carbohydrate. This ensures the nutrients are slowly released throughout the day, rather than giving a sugar rush followed by a terrible crash. This month's recipe is secretly filled with vegetables and will please all the meat lovers. With a delicious flavor, a whole lot of nutritional goodness, your kids are bound to eat it all up.
Meatballs with Tomato Sauce
This is a favorite in my house. My kids love it with bread, and I love its versatility. I can make it for dinner and then it's ready for the next day's lunch. Or, I freeze them and serve a few days or a week later. I also switch matching it with rice, a baguette or spaghetti.
- Olive oil
- 1 large onion, diced
- 2 cloves garlic, pressed
- 1 carrot, grated
- 1 celery stalk, either grated or finely diced
- 3 cans chopped tomatoes, preferably Italian
Optional: basil, oregano, salt and pepper
- Place the olive oil, onion and garlic in a pan and cook until the onion is translucent (approximately 5 minutes).
- Put 2 tablespoons aside for later use in the meatballs.
- Add the carrot and celery and cook until tender. Then, add the tomatoes, herbs, salt and pepper.
- Reduce to low heat, cover and simmer for 30 minutes.
- 500 grams beef, pork or chicken, minced
- 1 medium potato, boiled and mashed
- 1 handful parsley, minced
- 2 tablespoons cooked garlic and onion
Optional: 1 egg, salt and pepper
- Place the minced meat in a bowl and add the potato, cooked onion and garlic, salt, pepper, parsley and egg, plus one tablespoon of water.
- Mix well and form approximately 15 small meatballs. Store on a plate and place in the refrigerator while the sauce is cooking.
- After the sauce has simmered for 30 minutes, blend with a hand blender or food processor until smooth.
- Place back in the pot and add the meatballs, cover with a lid and cook for 1 hour.
[Cover image via Pixabay]
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