On The Menu: Tips for cooking for picky eaters
Check out these tasty, nutriticious recipes from registered dietitian Gina Sunderland to get the pick eater in your life to try new things.
Avocado, Roasted Squash and Black Bean Tacos
- 1 butternut squash, approx. 1.3 kg/2.9 lb 1
- 2 Tbsp olive oil 30 mL
- 1/4 tsp salt 1 mL
- Fresh ground pepper
- 2 tsp sumac (or paprika) 10 mL
- 1/2 Tbsp olive oil 7 mL
- 1 garlic clove, finely minced 1
- 1 can (540 ml) black beans, rinsed and drained 1
- 1 tsp ground cumin 5 mL
- 1/2 tsp chili powder 2 mL
- 8 to 10 corn tortillas 8 to 10
- 1 avocado from Mexico, diced 1
- 1/2 cup feta cheese, crumbled 125 mL
- Fresh cilantro, hot sauce and lime quarters, to serve
Preheat the oven to 425°F. Peel the squash and cut it in two. Remove the seeds and stringy fibres, and dice the squash.
Arrange the squash pieces on a baking sheet lined with parchment paper. Drizzle with olive oil, add salt and pepper, and sprinkle with sumac or paprika. Roast for 25 minutes.
In a small saucepan, sauté ½ tbsp olive oil and the minced garlic over low to medium heat. Add the black beans, ground cumin, chili powder, salt and ¼ cup of water. Bring to a boil. Cover and reduce heat to low. Simmer for approximately 5 minutes or until the beans are well heated and soft (but not dry).
In a hot pan, heat the tortillas for a few minutes, or microwave them for 20 seconds. Cover with a clean cloth to prevent them from drying out.
Top the tortillas with roasted squash, black beans, avocado and feta. Serve with fresh cilantro, hot sauce and lime quarters.
No-Bake Coconut & Banana Lentil Energy Bites
- 1 cup coconut flakes, unsweetened 250 mL
- 1/4 cup sunflower seeds, unroasted, unsalted 60 mL
- 1/2 tsp ground cinnamon 2 mL
- 1/2 cup mashed ripe banana, approx. 1 whole 125 mL
- 1/2 cup cooked green lentils 125 mL
- 3 Tbsp honey 45 mL
- 1/4 cup mini chocolate chips, or chopped chocolate 60 mL
- 1 Tbsp coconut oil, melted (not hot) 15 mL
- 1/2 cup coconut flour 125 mL
Place coconut flakes, sunflower seeds, cinnamon, banana, lentils, and honey into a food processor. Pulse until smooth, scrape down the sides and pulse again. Transfer to a bowl using a spatula.
Stir in chocolate chips and oil until fully incorporated. Stir in the coconut flour until fully combined.
Roll into bite-size balls, about 1 Tbsp (15 mL) in size. Cover and refrigerate or freeze for 5-10 minutes. The bites will become more solid and ready to eat. Store in an air tight container in the fridge to snack on during the week, or freeze until you are ready to nibble.
Learn more about Nutrtion Month at the Dietitians of Canada website.