Back to School Meals: Getting on Good Routine Doesn’t Have to be Boring!

For many people, September is the start of a new year. Summer sweetness fades into the crispness of autumn and is joined with fresh faces and opportunities. Kids return to school, and parents feel a second of relief, accompanied by the usual growing pains of leaving behind the chaos of summer. Routine seems to be an enemy of many children, and the once favorite meal is met with disdain. A tasty and nutritionally balanced meal is essential to allowing kids to feel and perform their best at school. During this time, a rotation of straightforward dishes in both creation and nutrients is essential for the busy parent and child struggling to spice up their routine. I have assembled three recipes that I fall back on during this busy time: Roast Butternut Squash with Red Onion and Farro, Fish Piccata, and Vegetarian Chili.

Roast Butternut Squash with Red Onion and Farro

Ingredients:

2 c. butternut squash, cut into ½” cubes

2 medium red onions, cut into chunks

¼ c. olive oil

½ tsp Kosher salt

½ c walnuts chopped

3-4 T. crumbled feta cheese

2 c. cooked farro

Directions:

1. Preheat oven to 400 degrees; convection if that is available to you.
2. Cook farro according to directions; be careful not to overcook. Set aside.
3. Place cubed butternut squash and red onion in a large bowl and toss with olive oil and kosher salt.
4. Arrange on a baking sheet lined with parchment paper and place in the oven for 15 minutes until lightly browned and fork tender. 
5.  Place chopped walnuts on a baking sheet lined with parchment paper and place in the oven for 1-2 minutes or until lightly toasted.
6. Remove the squash and onion mixture and the walnuts from the oven.
7. Toss the vegetables and half of the walnuts with the farro. 
8. Place in a serving bowl and top with remaining toasted walnuts and crumbled feta.

Yields 8 servings

Nutrition information for one serving: Calories 190; fat 9.7g; carbohydrates 23.5g; fiber 2.3g; protein 5.8g

Delicious Fish Piccata

Ingredients:

4 cod filets, (can also use flounder, sole, or haddock)

Salt and pepper

¾ c. breadcrumbs

½ c. egg whites

2 T. butter

3 oz freshly squeezed lemon juice

½ c. chicken broth

2 T. chopped parsley

2-3 T. capers, drained

Directions:

1. Preheat oven to 350 degrees.
2.  Pat fish dry with paper towels to remove excess water from the fish filets.
3. Prepare two shallow pans, one with egg whites, the other with breadcrumbs.
4. Dip each filet in the egg whites, coat with breadcrumbs, season with salt and pepper, and repeat with the other filets.
5. Once complete, add olive oil to a sauté pan, and over medium heat, add the filets and lightly sauté for 2 minutes on each side until lightly browned.
6. Remove and transfer to a foil pan and place in the oven while preparing the sauce.
7. Melt butter in the saute pan. Add the lemon juice and chicken broth and simmer on medium heat until reduced by almost half. Add capers and chopped parsley and swirl until combined.
8. Remove the fish from the oven, place it on a platter, and ladle the sauce over it. Garnish with lemon slices and additional parsley and capers, if desired.

Yields 4 Servings

Nutrition per serving: Calories 281; Fat 9.4g; sat fat 3.5g; carbohydrates 32g; protein 35.2g

Vegetarian Chili

Ingredients:

1 large eggplant, approximately 1pound

¼ c. olive oil

1 c. chopped onion

3 cloves of garlic, peeled and chopped

1 large zucchini, about 2 cups chopped

1 jalapeno pepper, seeds removed, chopped fine

1 large green pepper, washed and chopped

1 quart of canned, whole tomatoes, or crushed tomatoes

2-15 oz cans of kidney beans

1 can of tomato soup

1 T cumin

1 T chili powder

1 T oregano

1 tsp fennel

Salt and pepper to taste

Directions:

1. Preheat oven to 400 degrees.
2. Cut eggplant into ½” cubes and arrange flat on a cutting board and salt, allow to sit for 5-10 minutes, blot excess water with paper towels and then place on baking sheet, toss with olive oil and roast for 10 minutes.
3. Add oil to a large Dutch oven, sauté onions over medium-high heat for 3-5 minutes, add garlic, and sauté for two more minutes, then add cumin, oregano, and chili powder until fragrant. 
4. Add zucchini, green pepper, eggplant, jalapeno, kidney beans, tomatoes, and tomato soup. 
5. Simmer for 45 minutes.
6. Serve with your favorite chili toppings!

Yields 8 servings

Nutrition per serving: 229 calories; 5.4g; carbohydrates 37.4g; fiber 11g; protein 11g.

I like to top with Greek yogurt, it tames the spice and adds some extra protein, and of course some chopped scallions and cilantro, for extra crunch and flavor.

Other topping ideas: avocado, shredded cheese, black olives, or sour cream.

Autumn is a beautiful season filled with busy schedules and exciting experiences. It is a time to reset, refresh, and put our best foot forward. Create a routine filled with color and flavor, and everything else will fall into place. Enjoy these hearty meals and take part in the warmth of autumn, and you’ll stay on the path to wellness!

Laura