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Wild Caught Salmon Meatballs with Simple Pesto

April 28, 2019

Turn wild caught fish into your kids’ favorite dinner with salmon meatballs and simple pesto for dipping!

Quick dinners and warm weather herbs

We are all about extra beach time during the warm months of the year. We are just at the tip of beach season in Michigan, and on those gorgeous spring days that feel like summer is knocking at our door, I swap our favorite slow roasted dinners for fresh spring and summer meals.

Salmon…meatballs?!

I’m telling you…make anything into a meatball and kids will be all over it. Needing to get more greens in? Try a meatball! Need to add some nourishing liver to your diet? Yup – those same kale stuffed meatballs have liver too! My girls truly adore wild caught salmon – as evidenced by so many salmon recipes on the blog, but if you have kids tentative about fish, I invite you to give this a try! Salmon is a summer staple because it is so quick to fix, and these meatballs are no exception.

Simple ingredients & no fuss!

I learned a couple years back that the *best* salmon burger is made by hand chopping the meat instead of pulverizing or blending it, and NOT using eggs for any binding. The salmon is first chopped into bits about the size of ground beef, and mixed with some simple seasoning. A splash of olive oil to add some fatty moisture and some tapioca for a soft texture and to hold in some of the moisture and that’s it. It will take you no longer than the time it takes the oven to pre-heat to roll up the salmon meatballs and then dinner is done in 15 minutes!

Dips for all the days!

Because if there is anything I know about kids, it’s that they *big puffy heart* love to…dip! So if they are going to dip these delicious, nourishing salmon meatballs, let’s give them something equally as mouthwatering and bump the nutrition past the same ‘ol ketchup stand-by. Something like pesto! I would totally even serve the meatballs on toothpicks for dipping in the pesto – what fun for the kids!

{And as a side-note, if those kiddos of yours will only eat the salmon meatballs with a side of ketchup, by all means roll with that – I would rather them get that brain nourishing fatty fish into their growing bodies than none at all. If you do the polite bite thing in your house, I would definitely give that a go with the pesto first (don’t even put the ketchup out as an option), but pick your battles, momma!}

But back to the dreamy pesto…

I truly can’t think of anything we use our garden herbs for more in the summertime than pesto. It makes such a great, nourishing, budget friendly lunch with a side of bread or crackers and veggie sticks. And big time bonus…my older girls can make it without mom’s help! *All the moms in the house cheer!* Basil itself is loaded with antioxidants and anti-inflammatory properties, but the kids don’t necessarily care about those details – make them a part of *planting* and tending to that garden basil, or picking the basil out at the farmer’s market this summer, and ownership will take over as the star of the show. Basil is one of the first seeds my oldest has asked for to plant the last couple of spring seasons, and it is solely for the purpose of her beloved pesto! Using pesto as a side dish dip or scoop-able dressing is also a great way to get olive oil into the kids’ diets. A proven brain booster, this power-packed mono-unsaturated fat is super tasty and mild – perfect for kids.

Time saving tips

  • The pesto can be make super quick while the salmon meatballs are baking in the oven.
  • The oven temp is perfect for cooking other veggie sides along with the salmon meatballs, so make your oven do double time. The timing of the meatballs cooking is the perfect timing for spring asparagus, or summer zucchini or broccoli.
  • Or, skip the oven baked veggies, and just make some quick side salads such as Paleo Coleslaw, Olive Garden Copycat Salads, or kid favorite Ranch dressing drenched salads (use this Paleo version, or this classic version using dairy!)
  • The salmon meatball mixture can be made up the night before and sit in the fridge until everyone is home from work and school – that way all you have to do is roll them up and bake them off.
  • The salmon meatball mixture freezes well! Roll up the salmon meatballs and freeze them on a sheet tray. Then pop the uncooked frozen salmon meatballs into a freezer bag.
Print Recipe
5 from 12 votes

Wild Caught Salmon Meatballs with Simple Pesto

Author: Renee Kohley – Raising Generation Nourished

Ingredients

FOR THE SALMON MEATBALLS ::

  • 3-4 wild caught salmon fillets skinned (about 1 – 1 ¼ lbs of salmon)
  • 2 tbsp tapioca starch
  • 1 tbsp olive oil
  • 1 tbsp dried parsley if you have fresh parsley, use 2 tbsp chopped fresh parsley
  • 1 tsp dried dill if you have fresh dill, use 2 tsp chopped leaves of the fresh dill
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp sea salt
  • ¼ tsp black pepper

FOR THE PESTO ::

  • 2 cups packed fresh basil leaves
  • Heaping 1/3 cup walnuts If you have access to pine nuts use 1/3 cup of that. Pine nuts would be the more traditional way of making pesto – I don’t have access to quality pine nuts, so I usually use organic walnuts
  • ½ cup raw cheese or goat cheese shredded
  • ¼ tsp sea salt start here and you can always add more to taste depending on the saltiness of the cheese you are using.
  • Pinch of pepper to taste
  • 1-3 cloves of garlic (If you are a garlic fanatic do the 3 – you won’t regret it! It does add a slight spicy bite since raw garlic has some heat to it – it is my favorite way to eat pesto. If you have kids eating the pesto, use 1 clove of garlic. Two of my girls love the garlic packed version, while my youngest still feels like it is a bit spicy for her and will gobble it down with just 1 clove. If you are new to pesto, start out with 1 clove – you can always add more if you want more garlic flavor.)
  • ½ cup olive oil

Instructions

FOR THE SALMON MEATBALLS ::

  • Pre-heat the oven to 350 degrees, and line a baking sheet with Silpat or parchment paper
  • Skin and cube up your salmon. Then run a chopping knife through the cubed salmon until the bits are small but not to a puree. The texture should resemble that of ground beef.
  • Combine the chopped salmon and the rest of the salmon meatball ingredients in a small mixing bowl. Roll the meatball mixture into balls and place them onto the Silpat lined baking sheet.
  • Bake the salmon meatballs at 350 degrees for 10-15 minutes, depending on the size of your meatballs. 

FOR THE PESTO ::

  • Put the basil leaves and walnuts into your food processor and pulse a few times to combine.
  • Add the cheese, salt, pepper, and garlic, and pulse several times to chop through until everything is very small and combined well.
  • With the food processor running, use the oil drip top on your food processor to slowly add in the olive oil. This will allow the oil to emulsify, thickening the pesto, and keeping everything sticking together so the oil doesn’t separate. If you prefer the oil to be more separate from the herbs (I like it this way too!) you can just do a quick blend through or even just stir in the oil.

More real food recipes you might like ::

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Dinner Ideas Healthy Kids and Teens Nourishing Staples Real Food 101 Real Food Tips

Creamy Garlic Butter Salmon :: Dairy Free Option Included!

February 7, 2019

Gorgeous wild caught salmon drenched in an elegant, smooth, and creamy garlic butter sauce!

A winter for the books!

Six consecutive days snowed in from school, and 3 days of ice in a row cancelling school the following week. YOU GUYS…we are so accustomed to snow (and a lot of it!) here on the Lake Michigan shoreline, and typically we can trudge through to school in just about any winter weather, but the last couple of weeks have truly made this a winter we will never forget!

A cozy winter dinner

By that second ice day, there had been an accumulation of almost 2 weeks of fun school activities and dates canceled, and we were ready for some warm comfort food! My kids truly needed a brain boost to lift their spirits, and wild caught salmon always makes them smile.

Easy weeknight prep for any occasion!

Whether you are snowed in, celebrating Valentine’s Day at home, or just have a house full of kids that need an omega 3 fatty fish boost in an amazing cream sauce, this salmon dinner is for you. The prep truly is weeknight fast for any busy work and school day, taking only 20 minutes to make! The elegant cream sauce would make any special dinner night at home perfect with pretty asparagus spears and glasses of white wine too.

How to make perfectly pan seared salmon

The magic lies in a super hot skillet, and I’m convinced ghee makes the best crust and flavor. Start by getting your ghee or other cooking fat super hot in the skillet and put the salmon that has been pat dry and seasoned with salt and pepper right in. After it has crisped up and sealed in the flavor on both sides, set the salmon aside to make the cream sauce. There is nothing like the flavor that comes from pan searing salmon, and all those bits from searing will cook right into the dreamy sauce.

Creamy, dreamy sauce without the dairy!

Unless you can tolerate dairy that is, of course! Because you can make it either way. Dairy free friends, I promise you won’t taste the coconut milk – there is so much amazing garlic goodness paired with ghee or olive oil, wine, and sweetly sautéed veg, that all you will taste is amazing flavor. We thicken the sauce with tapioca which makes the velvety sauce so elegant and special – and trust me, I’ve had my fair share of gummy tapioca sauces – this is NOT one of them! It is so silky and amazing.

Optional change ups

  • If we hadn’t gotten iced in, I would have picked up some mushrooms to saute in with the onion and garlic – it is my favorite way to make this dish. You will love it!
  • You can add some Parmesan cheese to the finished dish if you tolerate dairy ok!
  • I have used sun-dried tomatoes versus fresh before, and it is SO good. And a great way to make this dish in the winter when fresh tomatoes can be pricey or not have that summer sweetness.
  • You can add steamed broccoli to the finished dish for more veggie boost.
  • Asparagus is my favorite veggie add in. During those first days of spring when the air is still cool and crisp, but the first of that spring asparagus is coming in, this warm salmon meal with asparagus is so comforting.
Print Recipe
5 from 15 votes

Creamy Garlic Butter Salmon with Dairy Free Option Included!

Ingredients

  • 3 tbsp ghee or butter, olive oil, or pastured lard/tallow
  • 4 large wild caught salmon fillets cut in half if you have little ones at home
  • Sea salt and pepper for the salmon
  • 3 tbsp butter or more ghee
  • ½ medium onion diced
  • 7 cloves of garlic minced
  • ½ pint cherry or grape tomatoes
  • ½ cup white wine bone broth would be fine here, though the flavor of the wine in here is fantastic if you can do it
  • 1 ½ cups coconut milk or raw cream/milk
  • Heaping handful of baby spinach or baby kale
  • 1 tbsp tapioca starch or arrowroot starch mixed in a couple tbsp water for the slurry to thicken
  • Sea salt/pepper to taste

Instructions

  • Get your large skillet nice and hot and melt your ghee in the pan. While the skillet is warming up, pat dry your salmon fillets and sprinkle both sides with sea salt and pepper.
  • Put the salmon in the hot ghee, skin side down for 2-3 minutes until crispy, then flip the salmon over to the flesh side. Cook for another 3-4 minutes until the flesh has a golden brown crust. Take the salmon out of the pan and set aside on a plate while you make the sauce. If your salmon is larger cut or thicker, you will want to bump up your cook time to more like 5 minutes each side.
  • Melt the butter in your skillet over medium heat and add the onion and garlic. Mushrooms are a nice touch here too that we enjoy. Cook the onion and garlic in the butter for a few minutes until fragrant and starting to get golden brown.
  • Add the wine and tomatoes and bring to a simmer for 4-5 minutes to blister the tomatoes a bit, and cook off the alcohol in the wine. Be sure to scrape up any bits at the bottom of the pan – flavor!
  • Add the coconut milk and bring to a simmer over medium high heat for 3-5 minutes. Add the baby spinach or kale, along with the tapioca starch slurry to thicken the sauce more. Stir frequently until everything thickens – you can add more wine or water if you want to thin the sauce out any.
  • Sea salt and pepper the sauce to your taste, and add the salmon fillets back into the pan to warm back up. Serve your salmon over white rice or rice noodles, over a baked sweet or white potato, or over a bed of steamed or roasted broccoli or cauliflower.

More real food recipes you might like ::

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Dinner Ideas Feeding Babies Healthy Kids and Teens Nourishing Staples Real Food 101 Real Food Tips

Paleo Wild Caught Salmon Burgers With Dairy Free Garlic Aioli

September 30, 2017

Enjoy these light and flaky, Paleo wild caught salmon burgers with creamy dairy free garlic aioli for a fuss free dinner prep perfect for any weeknight!

Product links in this post are affiliate links. It does not cost you anything and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family. 

Salmon…a household baby favorite!

Years ago, when my older girls were really little, I started making little salmon “cakes” or “patties” – whatever you like to call them! It mostly started because I did not grow up eating fish, and I needed a way that I could…get it down! My babies were completely obsessed with fish, and making salmon cakes was one of the ways I was able to mold my adult palate toward the fish.

You can see my special, nutrient filled ways to introduce baby to wild caught fish in my cookbook, Nourished Beginnings! I truly believe that starting my little ones out with little bits of wild caught salmon while they were young paved the way for their love of fish!

A much needed trip, and a fresh idea!

This summer, my husband and I got away one day {without kids!}, and enjoyed some time to savor each other’s company, shopping…and good food! The trip itself was refreshing, but one particular meal at Fish Lad’s, a fish monger dedicated to wild caught, sustainable fishing methods, had me absolutely over the moon with joy. With each amazing, dilly, juicy bite of their delicious wild caught salmon burger, a new idea on how to make salmon “patties” was realized!

It’s all about the texture

I was never really able to nail down what was missing from every other salmon “cake” or “patty” recipe I tried, until that day. With every bite I remember thinking “this is so light and airy, and yet so hearty, and meaty…and satisfying. It didn’t feel like a dense, egg-y, fish patty. It also didn’t taste like a salmon meatloaf stuffed with breadcrumbs.

Salmon worthy of the name…burger!

Not that there is anything wrong with those typical salmon patty textures, but this salmon…THIS felt like the texture of a burger. I could see tiny flakes of salmon with each airy, juicy bite, and it hit me.

They hand chopped this fish. And it was fresh fish.

You see, most salmon cake recipes used pureed fresh fish, or canned fish. Since fish is SO delicate, it turns into a paste when you puree it, so you add an egg or two to bind it all up, some breadcrumbs to soak up all the moisture, and you get a beautiful salmon “meatloaf” type texture. It works…but this salmon burger texture was nothing short of amazing. And I’m here to tell you it is absolutely worthy of the “burger” name.

My first try…

My first few attempts at my new salmon burger approach this summer had my kiddos absolutely in love, and I was completely sold on this new approach. Instead of pureeing the fish to oblivion, I hand chopped it. I bought a whole wild salmon, skinned it, cubed it…and then ran a chopping knife through it. The result was the texture of what you would be used to feeling with beef hamburger – little small bits of meat.

I was so nervous to see if it would stick together without an egg. But if we make hamburgers without a binder, shouldn’t this stick together too? This chopped salmon texture really does, and it is as fast prep as making hamburgers too, which is SO nice for a quick Friday night dinner.

Because a burger this special deserves a special sauce!

I have been able to nail down my seasoning ratios on the salmon burgers in my last few attempts, as well a brand new aioli topping that everyone will love! The aioli is a dilly, creamy, garlicky dream, and it just puts these burgers over the top – just like the aioli I had on my salmon burger at Fish Lads! It will make your Friday night in feel so special, and because it is loaded with friendly fats and healthy ingredients, you can feel free to pile it up high.

Of course, just like any burger, these salmon burgers are really a blank slate!

Change up the seasonings to your style, and enjoy! You can make them Asian style, or give it some heat with cayenne or flavorful chipotle (this is my favorite way of detailing my specific burger!), use Italian seasoning – whatever suits you! We served the burgers this night with roasted sweet potatoes, but you can change that up too! Homemade restaurant style french fries are always a hit too!

Supporting local…and some thoughts on fish quality

I can tell you that I am 100% sure that Fish Lads’ salmon burgers will be my staple order whenever I’m in Grand Rapids, but I’m so glad I can replicate their masterpiece even by a little at home! If you are newer to adding fresh fish to your household menu, know that the quality does matter. Wild caught fish is superior not only in taste, but in nutrition. If the salmon isn’t that super bright pinkish red flesh, it is farmed and not as good in quality.

Thankfully wild caught Alaskan salmon can be found so much easier these days. Even places like Costco carry fresh, wild caught salmon in the freezer section of their store! Look up your local fish mongers. The demand for quality has risen as  more and more people become aware of the importance of fish being wild caught. Ask the fish mongers questions – my findings have been that these people love what they do, and they want to tell you about their skill!

Onto the salmon burgers!

Print Recipe
5 from 19 votes

Paleo Wild Caught Salmon Burgers With Dairy Free Garlic Aioli

Enjoy these light and flaky, Paleo wild caught salmon burgers with creamy dairy-free garlic aioli for a fuss free dinner prep perfect for any weeknight!
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Main Course
Cuisine: American
Keyword: dairy-free garlic aioli, salmon burger recipe, salmon burgers
Servings: 4 burgers
Author: Renee - www.raisinggenerationnourished.com

Ingredients

FOR THE SALMON BURGERS ::

  • 1 - 1 1/4 lbs fresh wild caught salmon
  • 1 tbsp dried parsley
  • 1 tsp dried dill
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp sea salt
  • ¼ tsp black pepper
  • 1/4 cup friendly fat to cook in such as avocado oil coconut oil, butter, tallow, etc.
  • 3-4 tbsp potato starch to dredge optional but gives amazing aroma, flavor, and crispy seared texture. If you tolerate white rice flour, that has the same effect.

FOR THE GARLIC AIOLI ::

  • 1 small avocado pitted
  • 2 tbsp avocado oil or olive oil I used a garlic infused olive oil which was even more amazing!
  • Juice of ½ lemon
  • 2 cloves of garlic if you don’t care for the “heat” of raw garlic, you can use 2 tsp of powdered garlic
  • 1 tsp mustard
  • 1 tsp dill
  • ¼ - ½ tsp sea salt per your taste
  • ¼ tsp black pepper or more to your taste

Instructions

  • Skin and cube up your salmon. Then run a chopping knife through the cubed salmon until the bits are small but not to a puree. The texture should resemble that of ground beef.
  • Combine the chopped salmon and salmon burger seasonings in a medium mixing bowl. Place in the fridge while you prepare the aioli.
  • To make the aioli, put all of the aioli ingredients into a pint mason jar, and blend with an immersion blender. If you don't have an immersion blender, you can blend everything except the oil with your food processor, and then drizzle the oil in slowly while it blends. Set the aioli aside in the fridge while you cook the salmon burgers.
  • Heat a skillet with your friendly cooking fat of choice over medium-high heat while you form your salmon burgers.
  • Divide the salmon mixture into the sized burgers you want, and form burger patties with your hands. This takes just a little bit of time, but it is worth working the patties gently so they come together and aren't too overworked.
  • Dust the salmon burgers on both sides in a small bowl of potato starch. Place the potato starch dusted salmon burgers into the hot oil, and cook over medium to medium-high heat for 5 minutes. Flip the burgers and cook another 3-5 minutes, until both sides are golden brown, crispy on the outside, and cooked on the inside. If you make smaller salmon burgers your cook time will be shorter - this cook time was for 1 pound of salmon formed into 4 burgers.

Make sure to check out my cookbook, Nourished Beginnings for safe recipes to introduce your baby to wild caught fish – create that broad taste palate for enjoying fish, and they will be enjoying salmon burgers with the family as they grow toddlers!

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Dinner Ideas Healthy Kids and Teens Nourishing Staples Real Food 101 Real Food Tips

Sheet Pan Honey Mustard Crusted Salmon with Restaurant Style French Fries and Roasted Veggies :: Gluten, Grain, Nut, Egg, Soy, and Refined Sugar Free!

April 21, 2017

It doesn’t get any better than a whole meal made on 2 sheet pans with this Paleo friendly honey mustard crusted salmon and veggies!

Sheet Pan Honey Mustard Crusted Salmon with Restaurant Style French Fries and Roasted Veggies :: Gluten, Grain, Nut, Egg, Soy, and Refined Sugar Free!

Spring has definitely sprung!

We are jumping in puddles, running barefoot, planting seeds, enjoying the extra sunshine…

Sheet Pan Honey Mustard Crusted Salmon with Restaurant Style French Fries and Roasted Veggies :: Gluten, Grain, Nut, Egg, Soy, and Refined Sugar Free!

…and new bird and bug friends!

Sheet Pan Honey Mustard Crusted Salmon with Restaurant Style French Fries and Roasted Veggies :: Gluten, Grain, Nut, Egg, Soy, and Refined Sugar Free!Spring also means busy, *hungry* kids!

Did I say hungry? I meant ravenous! I watch these little people go non stop at a park visit from the time they set their foot off their bikes, to the minute they are back at home. No seriously, it is any wonder they are so hungry when it comes to meal time!

Sheet Pan Honey Mustard Crusted Salmon with Restaurant Style French Fries and Roasted Veggies :: Gluten, Grain, Nut, Egg, Soy, and Refined Sugar Free!Smart refuel

So what is a budget and time crunch conscious mom to do? Fuel the kids with something that is going to sustain their needs – their growing bodies and exponentially growing brains. And pile all that goodness up onto a couple sheet pans so you can still have time to play outside, get the dishes done, change that diaper, and rock the baby!

Sheet Pan Honey Mustard Crusted Salmon with Restaurant Style French Fries and Roasted Veggies :: Gluten, Grain, Nut, Egg, Soy, and Refined Sugar Free!YES I’m calling a meal with wild caught salmon affordable!

Wild caught salmon really can be a budget friendly meal. Meat portions don’t need to be much more than the size of your palm (and for the kids the size of their palm!) – I think especially many Americans  “over meat” their plates. Even a small, palm sized portion of wild caught salmon is packed with brain building essentials and fat that will satiate even the busiest of kids. The slightly sweet and savory coating on the outside of this fish is so good too!

And veggie sides are huge budget savers!

Sheet Pan Honey Mustard Crusted Salmon with Restaurant Style French Fries and Roasted Veggies :: Gluten, Grain, Nut, Egg, Soy, and Refined Sugar Free!Pile on the energy fueling veggies!

Even the youngest of kids in my house knows that half of our plates every night is saved for veggies. They are filling, satiating, and nourishing. And when you cook them just right…oh! They are so tasty! You can pick whatever veggies you have in house for the roasted veggie part of this meal. Carrots and potatoes are so cheap – they are true budget savers in my house!

Sheet Pan Honey Mustard Crusted Salmon with Restaurant Style French Fries and Roasted Veggies :: Gluten, Grain, Nut, Egg, Soy, and Refined Sugar Free!And I don’t know of really any kid that doesn’t like french fries!

Sides of potatoes are great, but what is it about making that french fry shape that is like a moth to a flame to kids?! These french fries are no fuss and zero special prep. The come out crispy and tasty too! Potatoes provide a fantastic energy replenishing source for active kids. I literally can watch my worn out, hungry little ones go from zero to full speed again with a meal like this.

Sheet Pan Honey Mustard Crusted Salmon with Restaurant Style French Fries and Roasted Veggies :: Gluten, Grain, Nut, Egg, Soy, and Refined Sugar Free!So there you have it!

A little real life from my home! This is where the nitty gritty of the day in and day out of a real food kitchen starts. Yes, fancy treats, and fun baked goods are great. But what’s for dinner on Tuesday night? What are we going to feed a growth spurting child that needs fuel that will help him grow without us going broke? That is where my commitment to you lies. The every day life. Because I want you to see how this thing can work for you with all of my being.

Happy dinner success to you!

Sheet Pan Honey Mustard Crusted Salmon with Restaurant Style French Fries and Roasted Veggies :: Gluten, Grain, Nut, Egg, Soy, and Refined Sugar Free!

Print Recipe
5 from 10 votes

Sheet Pan Honey Mustard Crusted Salmon with Restaurant Style French Fries and Roasted Veggies

It doesn’t get any better than a whole meal made on 2 sheet pans with this Paleo friendly honey mustard crusted salmon and veggies!
Prep Time15 mins
Cook Time45 mins
Total Time1 hr
Course: Main Course
Cuisine: American
Keyword: Paleo french fries, Paleo honey mustard salmong, sheet pan dinner
Servings: 4 servings
Author: Renee - www.raisinggenerationnourished.com

Ingredients

  • 3 large russet potatoes sliced into fries (cubes work too)
  • 6 tbsp avocado oil divided (other high heat friendly fats would work – butter, coconut oil, tallow, or lard)
  • 3 tbsp organic all season salt divided
  • 4 tbsp dried parsley divided
  • 1 head of broccoli cut into florets
  • 5 medium carrots peeled and cut on a bias into coins (I used rainbow carrots for more color!)
  • Sea salt/pepper to taste
  • 1/3 cup unsweetened coconut shreds
  • 1/3 cup blanched almond flour if nut free use coconut flour
  • 2 tbsp organic mustard
  • 1 tbsp raw honey
  • 1 tbsp mustard powder
  • 4 wild caught salmon fillets skinned (If you have little guys in the house like I do, you can slice the fillets in half making 8 servings)

Instructions

  • Preheat the oven to 425 degrees.
  • Toss the potatoes, 3 tablespoons of avocado oil, 1 ½ tablespoons of all season salt, and 2 tablespoons of parsley on a Silpat lined baking sheet so everything is coated evenly. Put the seasoned potatoes in the 425 degree oven for 30 minutes, STIRRING AROUND AT THE 15 MINUTE MARK, while you prep the other veggies and salmon.
  • While the fries get started cooking prepare the veggie and salmon sheet. Toss the broccoli and carrots with 3 tablespoons of avocado oil, 2 tablespoons of parsley, and sea salt/pepper to taste on a Silpat lined baking sheet so everything is coated evenly. Spread the veggies to cover about ½ to ¾ of the baking sheet, leaving room to put the salmon on the same sheet.
  • Combine the coconut shreds, almond flour, and 1 ½ tablespoons of all season salt in a small bowl. In a separate small bowl, whisk the mustard, raw honey, and mustard powder.
  • Pat your salmon fillets dry, then brush the honey mustard mixture over the top of each salmon fillet. Sprinkle the coconut shred/almond flour mixture over the top of the mustard coated salmon, giving it a generous coating. Place the coated salmon fillets on the same baking sheet as the veggies. (You could do this on a third tray if you have a bigger crew and need to do a full sheet pan of veg and salmon!)
  • After the fries have cooked for 30 minutes, stir them around again and place back in the oven along with the veggie/salmon sheet pan. I like to put the veggie/salmon sheet pan on the middle rack with the fries on the rack just below. Cook everything another 15 minutes, until the fish is golden brown on the top and the veggies are bite tender. (This 15 minute cook time leaves the veggies with a little “bite”, which is how I prefer them. If you like your veggies softer, you can put them in the oven for 15 minutes before putting the salmon on the tray, so they will get a total of 30 minutes. Be sure to stir them around at the 15 minute mark when you add the salmon to the tray. The salmon doesn’t need any more than the 15 minutes.)

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Dinner Ideas Feeding Babies Nourishing Staples Real Food 101 Real Food Tips

Kid Friendly Orange Ginger Salmon :: Gluten Free & Soy Free!

February 24, 2017

Change up dinner time with brain nourishing, kid friendly, orange ginger infused salmon!

Kid Friendly Orange Ginger Salmon :: Gluten Free & Soy Free!

We got hit with the crud…

A couple weeks ago my girls fell 1 by 1 to the fever bug going through the school. Thankfully it was quite short lived, and my sweet toddler was probably the hardest hit. She kicked her fever like a rockstar within 24 hours, and when she came out of it, she was….hungry!

Kid Friendly Orange Ginger Salmon :: Gluten Free & Soy Free!What do you crave as “comfort” when you are ill?

New mommas here is my encouragement to you! When you start these little guys out eating really nourishing food from the get go, they become comfort food to them. I don’t know about you, but it took me a long time to re-train my definition of “comfort food” during illness. I’ve gone from Sprite soda pop, Saltine crackers, and peanut butter toast that I grew up on during illness, to bone broth based soups, teas, and meat.

Kid Friendly Orange Ginger Salmon :: Gluten Free & Soy Free!She asked for her “pink fish”….

I am literally in awe every time my girls ask for something like “pink fish” (salmon) when they are recovering from being sick. This is my youngest’s typical request. My first born is my soup girl and will eat bowl after bowl when she is recovering. My second asks mostly for anything with fatty fish or raw milk related (glass after glass of raw milk, yogurt, fish, spoonfuls of butter…). It is truly fascinating to watch.

{For more in depth discussion and almost 100 recipe ideas for getting your baby started on nourishing baby food, training toddler palates, and nutrient dense meals for the whole family, you can find my cookbook, Nourished Beginnings, at Barnes & Noble, and Amazon!}

Kid Friendly Orange Ginger Salmon :: Gluten Free & Soy Free!Her favorite salmon!

What kid wouldn’t love an orange infused salmon to eat! The marinade for this salmon not only infuses a very kid friendly, mild ginger orange flavor, but makes the fish literally melts in your mouth! My little ones from 6 or 7 months of age even liked to finger food bits of this soft fish off their trays. (I recommend leaving the extra sauce added at the end of the recipe off their portion by the way – it is the perfect flavor addition for older kids and adults, but not needed for little guy’s sensitive palates)

Kid Friendly Orange Ginger Salmon :: Gluten Free & Soy Free!Weeknight fast prep with a fancy finish!

Fish meals always end up looking so beautiful on the plate – as if you worked on it all day. In reality, pan cooked salmon is one of my favorite weeknight dinners because it is literally just minutes in the pan. You can whisk the marinade up and get the fish fillets in within 5 minutes the night before, and when you get home from work and school, just pop them in the pan. So fast!

Kid Friendly Orange Ginger Salmon :: Gluten Free & Soy Free!Side options

When it comes to fast fish dinners, I usually keep it pretty simple. In this case, my girls were still recovering from a fever bug that I felt had a digestive component, so I kept the sides to a simple steamed veggie and buttered white rice. Super gentle for the gut. And to be honest, little kids usually go for more simple sides than the fancy ones anyway – at least mine do.

  • Roasted root veggies (There are a lot of recipes for roasted veggie sides in my cookbook, Nourished Beginnings)
  • Squash purees
  • Veggie rice pilafs (there is a great recipe for this in my book Nourished Beginnings along with a recipe for how to make cauliflower rice veggie pilaf if the babies aren’t ready for grains (rice) yet.)
  • Steamed frozen veggies – just dump them right out of the bag! I get the organic ones from Costco!
  • Fresh garden veggies steamed or sauteed in butter – from green beans, snap peas, and zucchini!
  • Crusty bread and big salads made up with all the toppings you want! Here are some popular kid salad dressings like Ranch, French, & Thousand Island!

Kid Friendly Orange Ginger Salmon :: Gluten Free & Soy Free!A note on salmon sourcing

I recommend wild caught salmon and to avoid farmed salmon. I realize this can be hard to find in some areas (although it is becoming more widely available as popular places like Costco start carrying them!). If you can’t find a good, sustainable wild caught source, the orange ginger marinade goes really great with pastured chicken or lamb, and grassfed beef too!

I buy my wild caught salmon from Costco (freezer section) for the most part. We also have 2 local fish mongers that occasionally will have it available. If you are local to West Michigan, ask in the comments and I will let you know where we go! Our family also enjoys Wild Planet canned salmon – if you can’t find fresh/frozen, this would be a great way to get the brain nourishing fats from salmon into the kids. My little ones eat it right out of the can, or you can mix it up with this 5 minute mayo for a salmon salad sandwich!

Kid Friendly Orange Ginger Salmon :: Gluten Free & Soy Free!{For more in depth discussion and almost 100 recipe ideas for getting your baby started on nourishing baby food, training toddler palates, and nutrient dense meals for the whole family, you can find my cookbook, Nourished Beginnings, at Barnes & Noble, and Amazon!}

Print Recipe
5 from 6 votes

Kid Friendly Orange Ginger Salmon

Change up dinner time with brain nourishing, kid-friendly, orange ginger infused salmon!
Prep Time5 mins
Cook Time10 mins
Marinate2 hrs
Total Time15 mins
Course: Main Course
Cuisine: American
Keyword: orange ginger salmon, orange ginger salmon recipe
Servings: 3 servings
Author: Renee - www.raisinggenerationnourished.com

Ingredients

  • 1 cup juiced oranges you'll need about 3 small/medium oranges
  • 2 inches of ginger peeled and grated
  • 2 TB coconut aminos if you don't have this, you can alternatively use double the sea salt
  • 1 TB raw honey
  • 1 TB white wine vinegar
  • 1 TB sesame oil
  • 1/2 tsp sea salt
  • 1/4 tsp pepper
  • 1/4 cup friendly fat to cook in such as butter tallow, lard, avocado oil, coconut oil, etc
  • 3 wild caught salmon fillets cut in half to make 6 small fillets (You could leave them larger if your kids are bigger)

Instructions

  • Whisk the marinade ingredients in a large glass container with a lid (orange juice, ginger, coconut aminos, honey, vinegar, oil, salt, and pepper). Put the salmon fillets in the marinade, put the top on the container, and put it in the refrigerator anywhere from 2 hours up to 24 hours. (Sometimes I set the fish in the marinade the night before so I don't have anything to do until dinner the next day. Sometimes I set it up quick in the morning.)
  • Take the salmon fillets out of the marinade, and pour the marinade in a small sauce pan to reduce into a sauce later. You can strain the marinade if you don't like the bits of ginger in your sauce. I love the added heat from the bits of ginger!
  • Heat a large skillet over medium heat, add the friendly fat to cook in, and then set the salmon fillets in the hot oil skin side down. Don't over crowd the pan. If you have a smaller skillet, cook the salmon in 2 batches. Cook the salmon over medium/medium-high heat for 3 minutes. Flip the salmon and cook another 3-5 minutes to your desired doneness.
  • While the salmon is cooking, simmer the orange ginger marinade over high heat for 5-7 minutes until it reduces into a sauce. At this point you can either spoon the sauce over the salmon in the pan to cook the glaze on, or spoon the sauce as is over the salmon on the plate. My kids prefer their salmon with very little sauce - my toddler doesn't usually want any. In fact I squeeze a little extra orange juice or lemon onto their salmon and they don't even need the sauce (more for me!). The salmon has a mild, kid friendly orange ginger taste already from marinating so the sauce is just extra if you like it.

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Sheet Pan Ranch Chicken & Veggies :: Gluten & Dairy Free, PLUS a DIY Ranch Seasoning Mix!

February 28, 2023

Mix up your own easy DIY Ranch Seasoning Mix, and make a fast, weeknight Sheet Pan Ranch Chicken & Veggie dinner!

Sheet Pan Ranch Chicken & Veggies :: Gluten & Dairy Free, PLUS a DIY Ranch Seasoning Mix!

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Michigan kids…

The second it hits 45 degrees and these people are shedding coats and pretending it’s warm outside! We have had teases of warmer weather this month, and if it means sun, I’ll take it…even if momma still has her coat and hat on! I’m dreaming of warmer weather as we look ahead toward Spring Break, but we have a lot of *busy* to work through before we make it there…

Sheet Pan Ranch Chicken & Veggies :: Gluten & Dairy Free, PLUS a DIY Ranch Seasoning Mix!

Sheet pan dinners to the rescue!

We are in the hustle and bustle of the push to Spring Break, and I have a brand new *easy* and *fast* sheet pan dinner to help you get through these crazy weeknights! Literally every component of dinner, all on 2 sheet pans, cooking at the same time? Sign. Me. Up!

Sheet Pan Ranch Chicken & Veggies :: Gluten & Dairy Free, PLUS a DIY Ranch Seasoning Mix!

Ranch chicken…with a healthy twist!

Not long ago, a friend told me about a favorite dinner she used to make before the real food switch, and before she was dairy free. A “Ranch Chicken” using those packets of Hidden Valley Ranch seasoning. It sounded easy enough, and I loved the idea, so I set out to make a junk free version, with great ingredients, and also a pile of veggies to round out the dinner plate.

Sheet Pan Ranch Chicken & Veggies :: Gluten & Dairy Free, PLUS a DIY Ranch Seasoning Mix!

So let’s talk about Ranch seasoning mixes…

I have been making my own Ranch seasoning for years and years, but I just knew that I wanted to try to find a seasoning packet to use for those of you that don’t want to mix up your own seasoning blend. Let me tell you, it was tough to find. There are plenty of Ranch packet blends out there, but most of them have dried milk…and not the organic kind of milk. If it doesn’t say organic or non-GMO, you can bet those cows are fed GMO feed, which means the milk is not great either. For a seasoning blend to make Ranch dip that your kids are going to use on the weekly, and for yummy dinners like this that you want on a frequent rotation in your dinner menu, having consistent GMO milk in your seasoning is just not ideal. So here is the solution!

  • I found this cleaner ingredient, gluten & dairy free Ranch Seasoning Mix on Amazon that you can try! I’m sure there are brands and packets that are clean too, so if you have a favorite, please feel free to share in the comments below so that others might have some to choose from!
  • Or you can make your own! I’m pretty sure most of you already have the ingredients right in your spice rack, and it takes minutes to whisk up. It is a big batch, so you can keep it in your pantry or spice cupboard for easy use. It is also penny’s on the dollar to make your own. I will share how I make my Ranch blend in the next section!
Sheet Pan Ranch Chicken & Veggies :: Gluten & Dairy Free, PLUS a DIY Ranch Seasoning Mix!

DIY Ranch Seasoning Blend

This is as easy as it gets! I’ll share my blend below, and you can keep it in your pantry or spice cupboard to use for not only this recipe, but for your own Ranch dressing, anytime!

Sheet Pan Ranch Chicken & Veggies :: Gluten & Dairy Free, PLUS a DIY Ranch Seasoning Mix!
Print Recipe

DIY Ranch Seasoning Mix

Author: Renee Kohley – Raising Generation Nourished

Ingredients

Instructions

  • Whisk everything together in a jar or container that has a lid. Store at room temp in an airtight container.

Notes

To make Ranch dressing with your Ranch seasoning mix, whisk about 3-4 teaspoons of the Ranch seasoning mix with 1 cup of sour cream, Greek yogurt, mayo, or coconut yogurt and add splashes of raw milk or coconut milk to thin it out to the consistency you like. You can keep it thick like a dip, or drippier for dressing.
Sheet Pan Ranch Chicken & Veggies :: Gluten & Dairy Free, PLUS a DIY Ranch Seasoning Mix!

Sheet Pan Dinner Method :: The Roasted Ranch Potatoes

Now, let’s get started with the sheet pan dinner. First, you’ll want to pre-heat your oven with your 2 sheet pans inside the oven. Pre-heating the pans will make for crispier potatoes, and the chicken will cook better too. You’ll start with seasoning the potatoes and roasting them for 15 minutes. They take longer to cook than the rest of the dinner, so while those are roasting, you will be able to prepare the chicken and brussels sprouts.

Sheet Pan Ranch Chicken & Veggies :: Gluten & Dairy Free, PLUS a DIY Ranch Seasoning Mix!

Sheet Pan Dinner Method :: The Brussels Sprouts

Roasted is by far my kids’ favorite way to eat brussels sprouts, and I think you’ll be surprised at how many kids will go for this veggie prepped this way. If you don’t have brussels sprouts around, or your crew doesn’t like them, you can swap for broccoli, cauliflower, green beans, or something similar in size to those. I just toss the veg with olive oil and salt and pepper, but you could absolutely Ranch season your veggies too! The brussels sprouts will go onto the same sheet pan as the chicken once the potatoes finish their first 15 minutes of roasting. The next section will show you how to prepare your chicken.

Sheet Pan Ranch Chicken & Veggies :: Gluten & Dairy Free, PLUS a DIY Ranch Seasoning Mix!

Sheet Pan Dinner Method :: Ranch Chicken

We *love* this crispy Ranch coated chicken! If you want to skip the gluten free panko, you can do that, or you can swap for more almond flour if you are grain free. Coat your chicken in mayonnaise and then dredge it in the Ranch seasoned panko using tongs. If you can’t have mayo because of the egg, or you don’t have any around, you could use olive oil. The extra fat from the mayo or olive oil helps the chicken stay moist, and it makes a very flavorful crust!

Sheet Pan Ranch Chicken & Veggies :: Gluten & Dairy Free, PLUS a DIY Ranch Seasoning Mix!
Sheet Pan Ranch Chicken & Veggies :: Gluten & Dairy Free, PLUS a DIY Ranch Seasoning Mix!

Sheet Pan Dinner Method :: Roasting everything together!

Once your potatoes have roasted for 15 minutes, and you have your chicken and brussels sprouts prepped, you can can stir the potatoes around, and take the second pre-heated sheet pan out of the oven. Place the chicken and brussels sprouts on the pre-heated sheet pan, and return the potatoes, along with the sheet pan chicken and brussels sprouts to the oven for 15 minutes. Thirty minutes total roasting time, and you will have a full dinner ready for the family!

Sheet Pan Ranch Chicken & Veggies :: Gluten & Dairy Free, PLUS a DIY Ranch Seasoning Mix!
Sheet Pan Ranch Chicken & Veggies :: Gluten & Dairy Free, PLUS a DIY Ranch Seasoning Mix!
Sheet Pan Ranch Chicken & Veggies :: Gluten & Dairy Free, PLUS a DIY Ranch Seasoning Mix!
Print Recipe

Sheet Pan Ranch Chicken & Veggies {Gluten & Dairy Free!}

Author: Renee Kohley – Raising Generation Nourished

Ingredients

For the Roasted Ranch Potatoes ::

  • 2 tbsp olive oil
  • 8-10 small/medium yellow potatoes cut into 1-inch cubes
  • 3 tsp Ranch Seasoning Mix You can use my DIY Ranch Blend in the recipe card above, or this is a good, clean ingredient packet Ranch seasoning blend.
  • 1 tsp Nutritional Yeast or grated parm if you can have the dairy

For the Crispy Ranch Chicken & Brussels Sprouts ::

  • 1/2 cup GF Panko Bread Crumbs
  • 1/4 cup Nutritional Yeast or grated parm if you can have the dairy
  • 1/4 cup blanched almond flour or more panko
  • 3 tbsp Ranch Seasoning Mix You can use my DIY Ranch Blend in the recipe card above, or this is a good, clean ingredient packet Ranch seasoning blend.
  • 2-3 tbsp mayo or olive oil
  • 4 boneless chicken breasts pound the tops to match the thickness of the bottoms, about an inch
  • 1 lb brussels sprouts quartered
  • 2 tbsp olive oil for the brussels sprouts
  • Sea salt and pepper to taste for the brussel sprouts

Instructions

  • Pre-heat the oven to 425 degrees, and put 2 large sheet pans in the oven while it is pre-heating. This will pre-heat the pans and make for crispier potatoes and better cooking on the chicken.

Get the Roasted Ranch Potatoes going first ::

  • In a medium mixing bowl, toss all of the Roasted Ranch Potatoes ingredients until combined.
  • Once the oven is pre-heated to 425 degrees, take one of the sheet pans out of the oven, and spread the seasoned potatoes out onto the hot sheet pan. It will sizzle! That is ok and good! It will make for crispy potatoes!
  • Roast the potatoes for 15 minutes while you prep the chicken and brussels sprouts

Prep the Ranch Chicken & Brussels Sprouts ::

  • In a shallow dish, whisk the panko crumbs, nutritional yeast, almond flour, and Ranch seasoning.
  • Coat the chicken breasts on both sides with mayo. I use my hands but you could use a brush if you want. Wash your hands, and then use a tongs to dip each mayo coated chicken breast into the Ranch seasoned panko crumbs, flipping the chicken breasts so they are covered on both sides.
  • In the same mixing bowl that you tossed the seasoned potatoes, you can toss the brussels sprouts with olive oil, salt, and pepper. You could potentially Ranch season these too if you want!

Finish the Ranch Chicken Sheet Pan Dinner ::

  • Take out the empty hot sheet pan from the oven, and put the Ranch Seasoned Chicken and the seasoned brussels sprouts on this pan.
  • Once the potatoes have finished the first 15 minutes of roasting, remove the pan, stir the potatoes around, and put them back in the oven along with the sheet pan of Ranch Chicken & Brussels Sprouts.
  • Cook the Ranch Chicken & Brussels Sprouts as well as the sheet pan of Roasted Ranch Potatoes for 15 minutes. You can place the chicken under the broiler at the end for color if you want. The chicken should have an internal temperature of 165 degrees.
Sheet Pan Ranch Chicken & Veggies :: Gluten & Dairy Free, PLUS a DIY Ranch Seasoning Mix!

More real food SHEET PAN DINNER recipes you might like!

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“Anytime” Fry Sauce! :: Gluten Free & Dairy Free

August 9, 2022

Say “yes!” to this fry sauce anytime! This healthier ingredient, restaurant style sauce is perfect for fry dipping, salad dressing, burger topping, and more!

"Anytime" Fry Sauce! :: Gluten Free & Dairy Free

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Summer staples!

I know that my “long-time” readers know how much our family adores summer. We live for our Lake Michigan beach right next door, the powdery sand, crystal fresh water, and near perfect summer temps! We also love walking through our little beach town to window shop, and one of the things the girls notice more as they get older are some of the yummy looking foods on the plates of people dining outdoors! We went for a rare-for-us out to dinner at one of these spots for the 4th of July this summer, and the girls were introduced to the concept of “fry sauce.” They were obsessed, and I just had to figure out how to make it at home…with ingredients that I felt comfortable with them having more than just one time!

"Anytime" Fry Sauce! :: Gluten Free & Dairy Free

So what’s so wrong with restaurant style or store by fry sauce?

Well, nothing really, if you are only going to have it for a special treat one time. But if you are wanting to replicate this fun dip for a homemade burger & fry night at home on your menu plan on a regular basis, making it with ingredients that don’t inflame might want to be on your radar. The last thing any of us need, including kids, is more inflammation. Most store bought and restaurant style sauces, dips, and dressings are made mostly with inflammatory, rancid oils like canola, sunflower, or soy. These oils have a great shelf life, and are cheap for companies to save money, but they wreck havoc on our bodies, causing fiery inflammation and free radicals to roam.

"Anytime" Fry Sauce! :: Gluten Free & Dairy Free

But I just don’t have time for one. more. homemade. thing….

I so get it, dear momma. I really do. Which is why I wanted this fry sauce to be made in under 5 minutes. You’re already making the steak or burgers, and the fries, so this quick dipping sauce can be made while the burgers are grilling in just a few minutes. Or even the day before. It is a big serving too, so you can stash it away in the fridge for weeks and pull it out when you need it. It even works double time for you because it can be a salad dressing, or burger topper too!

"Anytime" Fry Sauce! :: Gluten Free & Dairy Free

The “Anytime” Fry Sauce prep ::

Everything into a small mixing bowl, and stir to combine! That’s it! Truly! This can even be a prep item for the kids to make while you are fixing the rest of dinner.

"Anytime" Fry Sauce! :: Gluten Free & Dairy Free

Mayo options and other swaps

Primal Kitchen Mayo (we get this from Costco), or Sir Kensington’s Avocado Oil Mayo are healthier choices here using good fats versus rancid, inflammatory fats. If you prefer to make your own, you can try my traditional mayo recipe in my cookbook, The Little Lunchbox Cookbook, or my Egg Free/Dairy Free Paleo Mayo, or my Egg Free Dairy Based Mayo. Also, if you prefer to skip the ketchup in the recipe, try a tablespoon or 2 of tomato paste mixed with some honey for a more natural sugar option. 

"Anytime" Fry Sauce! :: Gluten Free & Dairy Free

The possibilities are endless!

Why do we call this “anytime” fry sauce? Well not only am I happy to let the kids have this fry sauce “anytime,” it actually can be used for so many other things “anytime” too! It is so versatile! Of course use it for your french fry dipping, but my girls love it on a salad, on top of a burger, or using for veggie dip!

"Anytime" Fry Sauce! :: Gluten Free & Dairy Free

Tell me about those FRIES!

These sheet pan french fries are a staple recipe in my home, and I think you are going to love them! Easy peasy method, and a special trick used to ensure the crispy fry factor (without the extra time of pre-soaking the fries!). Making your own fries also allows you to control the oil used. Just like with store bought or restaurant dipping sauces, french fries from restaurants or the freezer at the store are typically cooked in junky oils. I don’t know about you, but I like to have fries more than just once! When you make them with healthier oil, you can serve them more often without the inflammation spike.

"Anytime" Fry Sauce! :: Gluten Free & Dairy Free
Print Recipe

“Anytime” Fry Sauce! :: Gluten Free & Dairy Free

Author: Renee Kohley – Raising Generation Nourished

Ingredients

  • 1 cup healthy mayo of choice See "Notes" section for recommendations!
  • 1 tbsp garlic powder
  • 1 tbsp smoked paprika
  • 2 tsp onion powder
  • 1/4 cup ketchup See "Notes" section for alternatives if needed
  • 1-2 tbsp mustard

Instructions

  • Whisk all ingredients in a small mixing bowl. If you want it thinner, I like to splash in pickle juice. This dip/dressing keeps in the refrigerator as long as your mayo has a good "best by" date.

Notes

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Sheet Pan Teriyaki Meatballs & Roasted Veggies :: Gluten Free, Soy Free, Dairy Free, Nut Free, Refined Sugar Free

March 8, 2022

A whole dinner all on one sheet pan! The kids will love these sweet, sticky teriyaki meatballs and sweet roasted veggies!

Sheet Pan Teriyaki Meatballs & Roasted Veggies :: Gluten Free, Soy Free, Dairy Free, Nut Free, Refined Sugar Free

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Real life, real food

For those of you who have followed me for a while on social media, you know that our family has been in the building and moving process for the last year – with the last 5 months living somewhere other than “home.” I haven’t overly talked about it, as I like to keep things zeroed in on our real food goals in this space, but let me just be real for a minute! Having a family, moving, cooking in someone else’s kitchen, and trying to keep “normalcy” for the kids…its a stressful, full-time job! While life has been a little extra busy, I’ve found it harder to blog, but what I *have* found, is that you all do enjoy these simple, everyday meals that are the only thing I have had time to write up for you, and that makes me super happy. It tells me that you are real people, not just looking for the fancy shmancy “health” food treats…you are looking for real food for everyday life!

Sheet Pan Teriyaki Meatballs & Roasted Veggies :: Gluten Free, Soy Free, Dairy Free, Nut Free, Refined Sugar Free

Momma’s secret weapon for a busy weeknight…

Sheet pan dinners! Oh sure, the Instant Pots are all the rage. And quick skillets are great too. But seriously…dump it all onto a sheet pan and it cooks while you tend to other matters in the house or with the kids? Sign. Me. Up. I cannot tell you how much I adore that whole “kill two birds with one stone” thing – and sheet pan dinners allow me to get dinner in the oven, and be hands free for other things while it cooks.

Sheet Pan Teriyaki Meatballs & Roasted Veggies :: Gluten Free, Soy Free, Dairy Free, Nut Free, Refined Sugar Free

What is teriyaki?!

In short, this sweet, sticky sauce is Asian inspired, and it usually used to toss with simple stir fry. I have found over the years that it is a great way to get veggie hesitant kids to try a stir fry, and it couldn’t be easier to make. Traditional teriyaki sauces or those that you find in the store will be soy based, which we avoid in our house, so years ago I developed a teriyaki sauce that we could enjoy in our house. I hear from you all frequently that your little ones adore it!

Sheet Pan Teriyaki Meatballs & Roasted Veggies :: Gluten Free, Soy Free, Dairy Free, Nut Free, Refined Sugar Free

The Method :: The 5-Minute Teriyaki Sauce

Making versus buying this sauce may seem like a redundant extra step, but not only can the teriyaki be whisked up in 5 minutes, it can be made days in advance. Simply add all of the teriyaki sauce ingredients to a small sauce pan and whisk until thickened. Primal Kitchen does have a soy free, great teriyaki sauce if you prefer to buy it! It doesn’t usually fit in my budget, so I tend to just make my own.

Sheet Pan Teriyaki Meatballs & Roasted Veggies :: Gluten Free, Soy Free, Dairy Free, Nut Free, Refined Sugar Free

The Method :: The Veggies

The sky is the limit here! For this dinner, I used what I had left in my veggie bin this week. I would definitely encourage you to try the purple onion and cabbage – they both get so sweet and kid friendly with roasting! It is a great budget saver as well! Get all the veg cut up into slightly larger than bite-sized pieces, and just toss them on the sheet pan with some olive oil.

Sheet Pan Teriyaki Meatballs & Roasted Veggies :: Gluten Free, Soy Free, Dairy Free, Nut Free, Refined Sugar Free

The Method :: The Meatballs

These meatballs are SO delicious, and you can just roll them up and place them right on the sheet pan with the veggies! It doesn’t get any easier than that! The meatballs can also be made in advance – you can even freeze them if you have a prep day and want to stock up. That way on a busy weeknight you just have to pull them from the freezer.

Sheet Pan Teriyaki Meatballs & Roasted Veggies :: Gluten Free, Soy Free, Dairy Free, Nut Free, Refined Sugar Free

The Method :: Brushing the Teriyaki Sauce, and Roasting

Once your meatballs are rolled up, brush some of the teriyaki sauce on each of the meatballs so their tops are covered – we aren’t looking for perfection here by the way! Then drizzle the rest of the teriyaki sauce over the veggies in the pan and roast the sheet pan off for 20 minutes.

Sheet Pan Teriyaki Meatballs & Roasted Veggies :: Gluten Free, Soy Free, Dairy Free, Nut Free, Refined Sugar Free

Serving suggestions

We love to serve our teriyaki stir fry over rice, but if you prefer grain free, it is absolutely delicious over a baked sweet potato (or regular potato). I also think a little rice ramen (Costco carries this brand btw) would be incredible! Another way to serve would be to add another sheet pan of veggies to roast right along with this sheet pan and just have extra veg.

Sheet Pan Teriyaki Meatballs & Roasted Veggies :: Gluten Free, Soy Free, Dairy Free, Nut Free, Refined Sugar Free

Prep ahead tips

While the actual roasting of this dinner is just a quick 20 minutes of hands free time, there are a couple of steps to get to that point, and you can do some of it ahead of time. You can make the teriyaki sauce days in advance so that part is done – you could even chop the veggies on a prep day so that it dumps in the pan fast. The meatballs are definitely something that can be rolled up ahead of time and frozen on a prep day. This sheet pan meal would also make a great meal prep for mom’s lunches all week to pull from. Make it up on a Sunday, and warm it up everyday for lunch!

Sheet Pan Teriyaki Meatballs & Roasted Veggies :: Gluten Free, Soy Free, Dairy Free, Nut Free, Refined Sugar Free
Print Recipe

Sheet Pan Teriyaki Meatballs & Roasted Veggies :: Gluten Free, Soy Free, Dairy Free, Nut Free, Refined Sugar Free

Author: Renee Kohley – Raising Generation Nourished

Ingredients

For the 5 Minute Teriyaki Sauce ::

For the Veggies ::

  • 2 tbsp olive oil
  • 1 purple onion cut into ½ inch thick strips
  • ½ small head of cabbage cut into ½ inch thick strips
  • 2 bell peppers cut into 1 inch strips and then halved to make them bite sized
  • 2-3 cups broccoli florets
  • 1 medium/large carrot peeled and julienned (or bite sized pieces in the shape you like)

For the Meatballs ::

  • 1 lb grassfed ground beef
  • 1 egg
  • ¼ cup GF panko bread crumbs or GF flour blend
  • 1 tbsp onion powder
  • 2 tsp garlic powder
  • 1 tsp sea salt
  • ¼ tsp black pepper
  • Pre-heat the oven to 425 degrees and get a large sheet tray out. The sheet tray does NOT need to be lined with parchment or greased.

Instructions

  • Pre-heat the oven to 425 degrees, and get a large sheet tray out. The sheet tray does NOT need to be lined with parchment or greased.

Make the Teriyaki Sauce ::

  • Put everything into a small sauce pan, and bring the heat to high.
  • Use a whisk to stir every so often until it comes to a simmer, then continually whisk for about 1 minute until the sauce thickens. Turn the heat off and set the sauce aside.

Get the veggies ready ::

  • Toss all of the veggies with the olive oil on a large sheet tray so that the veggies are coated evenly.

Make the meatballs, assemble, and bake ::

  • Mix all of the meatball ingredients in a small mixing bowl until combined evenly.
  • Roll 1 – 1 ½ inch meatballs and place them on the sheet tray with the veggies – they can rest right on top of the veggies or on the sheet tray.
  • Brush each meatball with the prepared teriyaki sauce, and then drizzle the rest of the sauce over the veggies on the sheet tray.
  • Bake at 425 degrees for 20 minutes.

Notes

  • If you don’t have access to good GF Panko crumbs, you can use any GF Flour Blend, or something simple like rice flour or even cassava flour if you are grain free.
  • Meal prep tips! You can make the teriyaki sauce days in advance so that part is done – you could even chop the veggies on a prep day so that it dumps in the pan fast. The meatballs are definitely something that can be rolled up ahead of time and frozen on a prep day.
  • The overall consensus for my kids is that the teriyaki sauce as written here is overly sweet for them – I think it tastes like a normal teriyaki you’d buy in the store which is why I left it as is. If you have little ones at home that aren’t trained toward sweet yet, I’d pull the sweet back a bit!
  • Change up the veggies to what is in season!
Sheet Pan Teriyaki Meatballs & Roasted Veggies :: Gluten Free, Soy Free, Dairy Free, Nut Free, Refined Sugar Free

More real food recipes you might like! ::

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Nourishing 2 Week Meal Plan {Fall Inspired Part 1}

September 7, 2021

A cozy, fall inspired menu plan with busy families, school schedules, and nourishing goals in mind!

Nourishing 2 Week Meal Plan {Fall Inspired Part 1}

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Getting back into the groove…

We are a couple weeks into school, and I feel like most of my readers are flowing back into fall school routines, so I’d say it’s safe to start talking about fall menus! Fall certainly has a different feel than going from spring to summer menu plans – does it feel like that to you? For the most part it felt like late spring and into summer, the meal planning goes a little more “fly by the seat of your pants” style, and then once September hits, everyone has no choice but to plan a little bit more, or dinner will never hit the table!

Before we get started!

If you have never seen one of my meal plans, I would invite you to start with the Winter Meal Plan Part 1 and the Winter Meal Plan Part 2. Even though we are not full swing into cold weather, the information at the beginning of each of those posts will help you understand my meal plan approach, how I like to handle macronutrients to balance meals, questions you might have about portions and family sizes, and even more. Make a pit stop there first, and then come back to get some fall inspired meals!

Nourishing 2 Week Meal Plan {Fall Inspired Part 1}

School staples, and some lunchbox shortcut favorites

With school starting back up, and the long, daunting thought of the lunchbox packing task that awaits us for the whole year, I thought I would put some lunchbox staple favorites all in one place. Some because I didn’t have a ton of room to always label and link veggie/cracker dips and dressings for salads. And also so that you can see some examples of some store bought snacks and favs that I keep in my pantry. I’ll break these up so that you can find them easily!

Nourishing 2 Week Meal Plan {Fall Inspired Part 1}
Build your own nachos lunchbox with store bought olives and chips (see below for links!)

Staple store bought lunchbox sides

For the most part, these are used sparingly and minimally – a hand full here, and a few there. But they are great to have on hand in the pantry, and especially help kids that are newer to “real food” make the transition to healthier lunchboxes without giving up some comfortable favorites. I also have a post with 11 Healthy Packaged School Snacks for Kids that I use for morning snacks at school here and there, but they also work well in lunchboxes.

Charcuterie Board style lunchbox using the Simple Mills crackers & a Bear Nibbles Yo-Yo Fruit/Veg Strip!

Staple dressings and dips

I’m going to go ahead and list all of our favorite dressings below, and you can put your kids’ favs into your meal plan as you go. I also wanted to mention that we get guacamole cups and hummus cups at Costco. If you don’t have access to Costco, you can find them at most grocery stores these days. You can also find Wholly Guacamole cups and Go Go Dippers Hummus cups online. There are also fantastic, simple recipes for guacamole and super simple hummus in the Lunchbox Staple Chapter of my cookbook, The Little Lunchbox Cookbook!

Fruity Poppy Seed Dressing in the Rainbow Chicken Salad from The Little Lunchbox Cookbook!

Veggie Soup Swaps

One of my goals each week in the cooler months of the year, is to get 1-2 bone broth based soups into the family by week’s end. Usually it is a veggie based soup, which the girls have devoured since infancy, and sometimes it is a heartier dinner soup with more protein and bulk. You’ll notice in the meal plan that usually my rhythm is to make the soup for the week on the weekend and that way it is easy to add to a thermos for school lunch later in the week. I know that not every kid will love every soup, and luckily for you, there are a myriad of soups to pick from both on the blog and in my cookbooks. If you have little guys at home, I would encourage you to start these young so that they develop a palate for these tasty soups that are such a great way to get nourishing bone broth and mineral rich veggies in! (Heartier, dinner type soups are linked in the dinner section below)

Copycat Alphabet Soup recipe from The Little Lunchbox Cookbook!

So let’s kick off this Fall Menu Plan!

Here is a PDF for you to download for the full 2 week fall meal plan with links to recipes included. {See below this section for a blank version if you want to fill in your own!}

Want to build your own meal plan?

Go for it! My way of doing meals is definitely not the only way! And my recipes are not the only recipes around! Here is a blank PDF for you to print and fill out your own.

Dinner swaps!

I know that not every dinner chosen on the meal plan below will fit with every family’s tastes. There are so many choices for how to fill this in, which is why I never posted meal plans before. I really want you to fill the meal plan in to your family preferences. The plan below is simply inspiration and a guide to show you how I flow certain meals into others, how I double up meals, and how I balance a day’s macronutrient needs for my family. Here are some fall inspired dinner swaps for anything on the menu that you might want to change. Most of this list is from right here on the blog. Any recipe links that have a page number are from my cookbooks. Those with page numbers in green are from The Little Lunchbox Cookbook, and those with page numbers in pink are from Nourished Beginnings.

Pot Pie Soup dinner!
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20 Minute Hawaiian Sheet Pan Dinner with Easy, No Cook, Fruit Sweetened Hawaiian Barbeque Sauce!

July 9, 2021

An easy weeknight Hawaiian sheet pan dinner with a sweet and zingy fruit sweetened Hawaiian Barbeque Sauce that the whole family will fall in love with!

20 Minute Hawaiian Sheet Pan Dinner with Easy, No Cook, Fruit Sweetened Hawaiian Barbeque Sauce!

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Quick dinners to fuel busy, active kids!

We are in full on summer mode in these parts, and that means HUNGRY kids. Not only are they growing at warp speed, they expend so. much. energy. every waking moment, and that makes for really big appetites. Whether you are enjoying the active days of summer, or are in full swing school fall schedule mode (which…is a whole different level of busy!), I hope you get a chance to get this super fun sheet pan dinner change up onto your meal rotation soon!

20 Minute Hawaiian Sheet Pan Dinner with Easy, No Cook, Fruit Sweetened Hawaiian Barbeque Sauce!

Weeknight perfect prep and *oh so* full of kid friendly flavor!

Sheet pan dinners are so very time-crunch friendly, and you can really pack in the flavor and nutrients all in one shot. The veggies roast down on the sheet tray, which pulls out their natural sweetness, caramelizing on the sheet pan, and we’ve packed out this sheet pan with lots of protein fuel too. Add in mixing it all up with an easy, sweet and zingy Hawaiian inspired barbeque sauce will ensure this whole sheet tray gets devoured by your crew! Fuel that actually counts for rapidly growing kids all on one sheet tray in less time? Sign. Me. Up.

20 Minute Hawaiian Sheet Pan Dinner with Easy, No Cook, Fruit Sweetened Hawaiian Barbeque Sauce!

Less sugar and more flavor!

I have a love hate relationship with “sauces.” On the one hand, I love how sauces and dips help make veggies and meat more “fun” for kids, which in turn helps get a lot more of it down. And on the other hand I just cringe at the amount of sugar in so many dips and sauces. Thankfully there are really cool companies that have come out with less sugar, or more fruit sweetened sauces and dips, and while they are delicious, and such a great swap, instead of cringing at the sugar, I end up cringing at my budget! A small bottle of sauce or dip that has great ingredients divided among 3 kids and a kid-like husband…well let’s just say it is gone in no time. One particular sauce we fell in love with was a really great ingredient Hawaiian inspired BBQ sauce, so instead of buying it again, I looked at the ingredients and sort of made up my own version for much cheaper!

20 Minute Hawaiian Sheet Pan Dinner with Easy, No Cook, Fruit Sweetened Hawaiian Barbeque Sauce!

The Method :: The Fruit Sweetened Hawaiian Barbeque Sauce

This sauce! OH! This sauce! You are going to fall in love with not only the flavor, but the prep time! This is literally a dump in the blender and buzz away sort of a recipe! The sweetening stars of the show are dates and Hawaiian inspired pineapple! There is zero added processed sugar, and you’ll absolutely never miss it. The pineapple adds just the right amount of liquid, and light refreshing flavor too! You’ll first soak the dates for a few minutes while you pile in the rest of the ingredients into your blender. Add your dates a little of the water from soaking the dates, and blend it all up. It’s as simple as that!

20 Minute Hawaiian Sheet Pan Dinner with Easy, No Cook, Fruit Sweetened Hawaiian Barbeque Sauce!

The Method :: The Veggie Line Up!

This part can truly be tailored to whatever produce is in season near you. It just happens to be summer right now, so in the recipe card, you’ll find summer squash and zucchini. A couple weeks ago I made this with eggplant and green beans. I think this sheet pan dinner will work so great in the winter too for a busy school night, and during that time of year, you’ll just have to swap things out for what you have in the veggie bin – carrots and other root veggies, squashes, and maybe frozen green beans from your summer stash! Give the veggies a quick, coarse chop, and pile them up on the sheet tray.

20 Minute Hawaiian Sheet Pan Dinner with Easy, No Cook, Fruit Sweetened Hawaiian Barbeque Sauce!

The Method :: Putting it all together on the sheet pan!

Once you season your cubed up chicken, you’ll toss everything with the fruit sweetened Hawaiian BBQ sauce – right on the sheet tray! Don’t get out more dishes to clean, dear momma. Just toss it all on the sheet tray and pop it in the oven. While your dinner cooks, you are hands free for 20 minutes to clean up, help kids with homework, change a diaper, or maybe read a chapter of that book you said you’d get through!

20 Minute Hawaiian Sheet Pan Dinner with Easy, No Cook, Fruit Sweetened Hawaiian Barbeque Sauce!

How’s the heat level on that sauce?

This sauce is pretty mild as written. In fact one of my girls thought it was “too sweet” on when she dipped her finger in it to taste. Keep in mind my crew hasn’t been exposed to lot of store bought sauces, so take that comment with a grain of salt 😉 My husband wanted more heat, so he added some hot sauce and some red pepper flakes to his bowl. I prefer a bit more heat as well, and wanted more ginger flavor, so I added more ginger to my bowl, but this sauce worked really well for my 2 girls that don’t do heat very well. I’d say it is quite kid friendly.

20 Minute Hawaiian Sheet Pan Dinner with Easy, No Cook, Fruit Sweetened Hawaiian Barbeque Sauce!

Let’s talk about your little ones!

As I was preparing this dinner the other night, I had a thought about how I probably would have made this sheet pan dinner when the girls were younger. So for those of you with itty bitties at home, I have a couple thoughts for you! You have a couple choices on the veggie/meat sizes. The size that I cut the veggies and chicken in these images works well for my older kids, but if you have toddlers and little ones at home, you’ll have to cut their pieces smaller before serving them. Alternatively, you could cut the veg and meat smaller before you cook the sheet pan, and if you do that, just keep in might that your cook time will be faster, so adjust that. Also keep in mind that some little ones get overwhelmed looking at a big bowl of “mixed up” food – I didn’t have one of these kids, but I do know it is a thing, and if that is the case, just get a plate out and separate the chicken in one spot, the rice in another, and the veggies on another side. Pick your battles, dear momma!

20 Minute Hawaiian Sheet Pan Dinner with Easy, No Cook, Fruit Sweetened Hawaiian Barbeque Sauce!

Leftovers and meal prep thoughts

This dinner tastes amazing the next day! Save some for your lunch tomorrow! I also think that if you are the meal prep type, you might like to make this as a lunch prep on a weekend for your weekday meal for work or school. Make up a whole sheet tray and divide it up for your week, and you have a delicious, healthy lunch for your work week. My oldest even asked if she could take this to school for lunch this year! Woot!

20 Minute Hawaiian Sheet Pan Dinner with Easy, No Cook, Fruit Sweetened Hawaiian Barbeque Sauce!
20 Minute Hawaiian Sheet Pan Dinner with Easy, No Cook, Fruit Sweetened Hawaiian Barbeque Sauce!
Print Recipe

20 Minute Hawaiian Sheet Pan Dinner with Easy, No Cook, Fruit Sweetened Hawaiian Barbeque Sauce!

Author: Renee Kohley – Raising Generation Nourished

Ingredients

For the Fruit Sweetened Hawaiian BBQ Sauce ::

For the Hawaiian Sheet Pan Dinner ::

  • ½ purple onion cut into 1-inch pieces
  • 1 medium zucchini halved and cut into ½-inch pieces
  • 1 medium yellow summer squash halved, seeds scraped out, and cut into ½-inch pieces
  • 1 cup broccoli florets
  • 2-3 cups total red & orange bell pepper cut into 2-inch pieces
  • 1 ½ lbs boneless chicken breast rinsed, pat dry, and cut into 1-2 inch cubes
  • 1 tbsp olive oil
  • 1 tsp sea salt
  • ¼ tsp pepper
  • ½ cup of the Fruit Sweetened Hawaiian BBQ Sauce from above plus extra for side dipping or drizzling
  • 1 heaping cup of pineapple cut into 1-inch pieces

Instructions

How to Make the Fruit Sweetened Hawaiian BBQ Sauce ::

  • Fill a small bowl with warm tap water and put the dates in the warm water to soak while you get the rest of the ingredients into the blender.
  • Put the rest of the sauce ingredients into the blender, add the soaked dates, and ½ cup of the liquid that the dates were soaking in, and blend until smooth. This takes about 30 seconds in my high powered blender. You may have to blend longer and/or scrape down the container if you are using a food processor or regular blender.
  • Set the sauce aside until you are ready to make the sheet pan dinner. You can make the sauce up to 2 or 3 days in advance to store in the fridge too! Great prep day task!

How to Make the Hawaiian Sheet Pan Dinner ::

  • Pre-heat the oven to 400 degrees. You can line a large sheet pan with parchment paper or Silpat, though I tend to like a little caramelization on the bottom so I usually leave it off.
  • Put the cut veggies and pineapple onto your sheet pan. Toss the chicken pieces with the olive oil, salt, and pepper, and then add them to the sheet pan with the veggies.
  • Pour ½ cup of the Fruit Sweetened Hawaiian BBQ Sauce onto the sheet tray of veggies and chicken, and toss to combine. I just use my hands but you can use a spatula or tongs. You can add more sauce if you wish, or save the sauce to add to your bowl later. Stay on the light side first – you can always add more but you can’t take it away!
  • Bake the sheet pan of chicken, veggies, and pineapple at 400 degrees for 20-25 minutes, or until the chicken juices run clear. (The internal temp of cooked chicken should be 165°F – leaving your chicken out at room temp for 15 minutes before cooking is a good way to ensure even cooking and tender chicken!)
  • Serve your sheet pan dinner over rice, cauliflower rice, or baked potato/sweet potato. You can serve extra sauce on the side or drizzle over the top too!

Notes

  • Change up the veggies to what is in season! When I photographed this recipe, it was summer, so zucchini, summer squash, and even eggplant work really well! Green beans, root veggies like carrot and turnip, squashes, etc all would swap fine – use what you have!
  • You can prep/chop the veggies a day or so in advance if you need the extra prep time on a busy day. Keep the chopped veg in the fridge and you can just dump it onto the sheet tray on the night you want to make it!
  • This dinner makes a great meal prep for your lunches for a week too. Bake it off on a Sunday night and you can divide the meal up into your busy days for the week to warm up for lunch or dinner.
20 Minute Hawaiian Sheet Pan Dinner with Easy, No Cook, Fruit Sweetened Hawaiian Barbeque Sauce!

More real food SHEET PAN recipes you might like! ::

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Real Food 101 Real Food Tips RGN Meal Plans

Nourishing 2 Week Meal Plan {Spring Inspired Part 1}

April 10, 2021

Use this fresh, spring inspired meal plan for your growing family!

Nourishing 2 Week Meal Plan {Spring Inspired Part 1}

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Signs of spring

Where we’re from, when those last ice caps melt on the lake, snow boots are swapped for muddy rain boots, frog friends are found just about everywhere, and there is just a bit more daylight left at the end of the day, we know warmer weather is coming! As the seasons change from cold and dark, to warmer and brighter, I wanted to share with you how I transition our meal plans from winter inspired meals to more spring inspired.

Nourishing 2 Week Meal Plan {Spring Inspired Part 1}

Before we get started!

If you haven’t taken a peek at the first 2 meal plans I created this year, there is some helpful information in both of those. Even if you don’t need winter inspired meals, you’ll want to check out the information on how to balance macro-nutrients for your kids, meal planning baby steps, food availability, (all of these points are in the Winter Meal Plan 1 post), and also how my husband fits into the meal plan as a commuter (in Winter Meal Plan 2).

Fresh Mango Marinade and Sauce :: Perfect For Fish, Chicken, Veggies and More!

How are the meals really changing here?

For some parts of the world, spring feels a bit warmer, but here spring really takes its time. Springtime in Michigan can bounce between a 40 degree cool rain, to 65 degrees and sunny in just a matter of 24 hours! So you’ll still see some cold weather foods, like soups and warming dinners, but with a fresh twist using in season, spring veggies. The biggest change will just be that we’re transitioning into spring produce. This is exactly how we were meant to eat by the way! Eating with the seasons gives our bodies a variety of nutrients, gives our guts a break from the same foods over and over all year long, and allows our bodies to follow the natural rhythm of the seasons of the year.

Nourishing 2 Week Meal Plan {Spring Inspired Part 1}

“Spring cleaning” isn’t just for your house!

Certain times of the year are better for cleansing than others. All of those great spring greens help clear out our livers and digestion from the winter. You’ll notice that some of the heavier winter foods with longer cook times to keep our homes warm, will be replaced with quick sheet pan veggies and lots of raw salads. If your body is not in a place to handle raw salads, please listen to your body. If you are on a healing journey, you may need to stick to lightly steamed or roasted veg until your digestion can handle raw.

Rainbow Broccoli Salad

The school routine home stretch!

And alllll the tired lunch packing momma’s said “amen!” By the end of Spring Break I am capitol D.O.N.E. with school routine, but there is a couple months left, and it really does matter what the kids are eating before school for breakfast, and while at school in their lunchboxes. In fact, as the weather warms and activities pick up, the fuel these kids are taking in matters all the more. Their busy bodies and burning metabolisms need real fuel, not just fillers. “Make every bite count” is what I always keep in mind while planning meals for my growing kids, and that doesn’t have to mean elaborate fancy food at every meal. Keep it simple, but meaningful.

Nourishing 2 Week Meal Plan {Spring Inspired Part 1}

A note about age groups and portions

As I have mentioned in both the Winter Meal Plan 1 and Winter Meal Plan 2, one of my hesitancies in posting meal plans is how every kid’s food intake needs vary – even within the same age group. Please adjust portions to your kiddos – my meal plan is not set in stone or the only way. It is meant to be inspiration. One difference I have noticed as my kids have gotten older, is that I used to be able to get away with way more smoothie breakfasts when they were little. Now, smoothie breakfasts are still a great warmer weather breakfast, but my older kids need some sides even if the smoothie is packed out with great fat and protein. That is just one example, so definitely adjust each meal of the day to how your kids eat.

Nourishing 2 Week Meal Plan {Spring Inspired Part 1}

Let’s do this!

Here is a free PDF of my Part 1 Spring Inspired Meal Plan! Right below the image will be a blank version, in case you want to fill in your own!

Want to build your own meal plan?

I’m all about that! here is a free blank PDF of the meal plan so you can sit down with the family and create your own plan of attack!

Spring Inspired Dinners to Swap in the Dinner Section

Whether the dinner ideas in the dinner section aren’t your jam, or you have already been through the spring meal plan once and are itching for something different, here are some other meal ideas to swap in! Most of this list is from right here on the blog. Any recipe links that have a page number are from my cookbooks. Those with page numbers in green are from The Little Lunchbox Cookbook, and those with page numbers in pink are from Nourished Beginnings.

So let’s talk meal plans!

I’d love to hear from you in the comments below how the meal plans have been helping so far this year! How can we make them more user friendly? Are you finding them useful? I would like to continue another Spring Meal Plan later this month, so I do take this feedback seriously! If I’m going to put the time into them, I want them to be relevant to you.

Nourishing 2 Week Meal Plan {Spring Inspired Part 1}
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Sheet Pan French Fries

March 10, 2021

Make easy sheet pan French fries for the perfect compliment to any burger, or the most fun munchy snack for game day or movie night!

Sheet Pan French Fries

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Like peanut butter & jelly…

The beach and flip flops. Peanut butter & jelly. Spring time and muddy children. A burger with the perfect French fries. Like so many things that just go together, I really think that having a great, healthy option for French fries is an absolutely must in any kitchen! Over the years, I’ve fallen in love with this French fry method, and I think it will become a staple in your house for every burger night, or munchy snack need too!

Sheet Pan French Fries

The Method :: Cutting the fries

Whether your kids have had restaurant French fries or not, one of your favorite kitchen tools for making fries is going to become the crinkle cutter. This inexpensive cutting tool not only dresses your fries up to look more like restaurant fries, or fries from the frozen section of the grocery store, you can also use it to crinkle cut veggies to jazz those up too! I also find a crinkle cutter an easy to grasp tool for toddlers that want to try learning how to cut soft veggies. To cut the French fries, I like to use a straight knife to cut medium potatoes into thirds lengthwise. Then lay those pieces flat to cut the crinkle fry shape. Be careful with the thickness of the fries – if you go to thin, they will cook really fast and not have that fluffy potato center.

Sheet Pan French Fries

The Method :: Seasoning the fries

Once the potatoes are cut, toss them in a bowl with olive oil and seasoning. It doesn’t get much easier than that! I like using simple sea salt and pepper with a little paprika and parsley for color. But you can dress them up however you like here!

Sheet Pan French Fries

My favorite French fry method…

The secret to fries that don’t stick to the pan, and the perfect crispy outside all lies in the screaming hot sheet pan. One burger night, a very long time ago, I turned the oven on to pre-heat while I prepped my potato fries, and didn’t realize that I had inadvertently left my sheet pan in the oven from earlier in the day. When I went to put my fries on a sheet pan, I couldn’t find it, and, of course, remembered it was in the oven. The sizzle when the oil coated fries hit the pre-heated sheet pan made me wonder how these fries would turn out, and much to our utter happiness, we couldn’t believe how amazing the texture was.

Sheet Pan French Fries

Bake, toss, bake, toss, bake…

Sounds fussy, but I promise it just takes a few seconds to toss those fries around. Let them sear on the super hot sheet pan for about 15 minutes, and then toss them around. Bake another 15-20 minutes, and then toss again. You’ll do one more round of 15, and then you’re fries are ready. Moving them around every 15 minutes or so will ensure the super hot oven doesn’t crisp just one side of your fries. And I’m not talking perfection here – I definitely do not sit there and meticulously flip each fry. I just use a spatula to flip them around, give the pan a shake and toss it back in the oven.

Sheet Pan French Fries

Dipping ideas!

I know, I know…ketchup. But think outside the box a little bit, and one of my favorite fry dipping modes lately in a restaurant has been any kind of aioli they serve! Or as my husband puts it, “fancy mayo” 🙂 You can use your favorite healthy store bought mayo, or make your own. On the blog, I have a great dairy based egg free mayo, and a Paleo egg free mayo to try. There is also 2 great aioli recipes on the blog! Try my chipotle lime aioli or my garlic aioli – both are dairy free!

Sheet Pan French Fries

Does this method work for sweet potatoes?

Absolutely! I tend to flip sweet potatoes a little more often because they tend to burn easily, but stirring them around the 10-12 minute mark seems to do the trick. It all depends on the size of your cut.

Sheet Pan French Fries
Print Recipe

Sheet Pan French Fries

Author: Renee Kohley – Raising Generation Nourished

Ingredients

  • 5-6 medium russet potatoes
  • 1/3 – 1/2 cup olive oil or avocado oil
  • 1 – 1 1/2 tsp sea salt to taste start with around 1 tsp – you can always add more later but you cannot take it away
  • 1 tsp smoked or sweet paprika
  • 1 tsp dried parsley
  • ½ tsp pepper

Instructions

  • Put a large, unlined baking sheet into your cold oven, and then pre-heat the oven to 425 degrees. You want the sheet pan to be in there to pre-heat as well. This will prevent sticking and make for crispier potatoes.
  • Cut your potatoes into French fry shape. I like to cut the potato lengthwise in thirds using a straight knife, and then use a crinkle cutter to cut the flat pieces into thirds again making a crinkle cut.
  • Toss the French fries in large mixing bowl with the oil and seasonings until the potatoes are coated evenly. I think using my hands works the best here.
  • Once the oven pre-heats, take the hot sheet pan out of the oven, and pour the seasoned and oil coated French fries onto the hot pan (listen for the sizzle!). Use a rubber scraper to get all the oil out of the bottom of the bowl. Spread the French fries out on the pan.
  • Bake the French fries at 425 degrees for 15 minutes. Stir the fries, and then bake another 20 minutes. Take the French fries out again, stir the fries, and the bake another 15 minutes until golden brown and cooked through. If you cut your French fries smaller/thinner, they will take less time. If you cut them bigger, you will want to add more time.

Notes

  • You can leave the paprika out, but I love the color it gives, and the slightly smoky flavor to a smoked paprika. If you use a sweet paprika you won’t taste it as much so that would be a good option for little ones that might not like the smoked flavor, but would still give the pretty and appealing color.
  • Change up the seasoning to what you are serving it with! Try rosemary with a steak, or dill when serving with crispy fish!
Sheet Pan French Fries

More real food recipes you might like!

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Nourishing 2 Week Meal Plan {Winter Inspired Part 2}

February 17, 2021

More winter inspired meal planning to create 2 more full weeks of nourishing winter meals!

Nourishing 2 Week Meal Plan {Winter Inspired Part 2}

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Winter Inspired Part 2!

You asked, and I’m all ears, dear momma! I was hesitant to hit publish on my first Meal Plan a couple of weeks ago, but my heart is just so full with the messages and posts about how this has helped your families. So I’m back with more! ***If you have not had the chance to read my first Winter Inspired Meal Plan, you’ll want to hop over there to start. You’ll read a lot of great tips for portion sizing, balancing macros, and ideas for making your first baby steps into meal planning with real food.*** There is a full 2 week printable meal plan with winter inspired foods there, and another full 2 weeks on this post – that is a full month of meals to play around with, and I can’t wait to hear about your meal planning successes!

Nourishing 2 Week Meal Plan {Winter Inspired Part 2}

Winter Inspiration

I know there are readers from all over the world that visit this space, so I want to be sure that I reiterate my recommendations on the first meal plan to buy what is in season where YOU live. February in Florida, or somewhere in Australia looks very, very different from February in Michigan! But I also realize that while I’m drooling over your beautiful farmer’s markets this time of year, our farmer’s markets and available in season produce will be bursting at the seams during the summer months. We just have very different growing seasons. Keep in mind where you live, and shop produce that fits in your budget within the season that you are, and you’ll be good to go!

Nourishing 2 Week Meal Plan {Winter Inspired Part 2}

A note about my husband!

I left this out of the Part 1 Meal Plan, and for that I apologize! My husband eats all meals with us on the weekend. He is a commuter on work days, and so he takes his breakfast and lunch with him Monday through Friday (he has been working from home since April, but still preps his food the same way). In the winter, his breakfast is prepped on Sundays. He makes a skillet of potato hash with spinach and sausage for all 5 days, and takes that with him to work. He warms that up at work and adds an egg most days. A nice travel thermos or electric travel mini hot pot works well for anyone that does not have access to warming things up. In the warmer months of summer, he will do smoothies more often. For his lunches, he preps some sort of meat main (typically chicken or beef), and brings enough salad for the week with him. He keeps all of this at work. He eats dinner with us most nights of the week, though sometimes he fasts dinner. {He did not always prep this himself by the way! That started happening when I was pregnant with baby 3…sometimes momma just can’t do everything! He enjoys taking that off my plate, so he still does this, but I know that is not the case in every house. Do what you can!}

Nourishing 2 Week Meal Plan {Winter Inspired Part 2}

Warm meals for cold days

That is the name of the game in the winter months here. If you live somewhere warmer, feel free to swap some of our hot meals for cooler ones! Just look at this frozen Lake Michigan beach in the winter months! We enjoy really warm dinners in the winter, so you’ll see that reflected in the meal plan for the winter months. That does not, however, mean that I want to be in the kitchen all day! I think you’ll see how I’m able to stretch meals into the next day, and repurpose food for new meals to help with time management.

Nourishing 2 Week Meal Plan {Winter Inspired Part 2}

Let’s talk about lunchbox food products!

I love homemade hummus…but 3 kids into this thing I found the convenience of hummus cups to be a bit of a sanity saver. You just can’t always make everything all the time, least you burn out, dear momma. Same with guacamole. We just can’t afford the avocado prices here where they don’t grow, so guacamole cups are a very nice alternative. I do some of this shopping at Costco, and some online, so here is a great post with some of the packaged convenience lunchbox snacks, including crackers and granola bar options that you’ll see in the meal plan too. I do sometimes make these from scratch, but it sure is nice to have the option to buy them during certain seasons.

Nourishing 2 Week Meal Plan {Winter Inspired Part 2}

SO! Let’s get started!

Here is a PDF for you to download of my full 2 Week Winter Inspired Meal Plan with links to recipes included. {See below this section for a blank version if you want to fill in your own!}

Want to build your own meal plan?

Go for it! My way of doing meals is definitely not the only way! And my recipes are not the only recipes around! Here is a blank PDF for you to print and fill out your own.

Winter Inspired Dinners to Swap in the Dinner Section

I know that not every single dinner idea on my blog or in my cookbooks is everyone’s cup of tea, or perhaps you have other ingredients available or in season right now where you live. So here are some other dinner ideas to swap for the dinner section of the meal plan that fit with the idea of “winter inspired!” OR, fill in your own family favorite meals! Most of this list is from right here on the blog. Any recipe links that have a page number are from my cookbooks. Those with page numbers in green are from The Little Lunchbox Cookbook, and those with page numbers in pink are from Nourished Beginnings.

Kid Friendly Veggie Packed Slow Cooker Lasagna

Spring is right around the corner!

I hope you enjoy the 4 total weeks of cold weather meal planning I’ve created for you! I am going to be working on some spring inspired meal planning in the next month or so, and would love any feedback or questions you might have as I prepare to create those! Drop some comments below!

Gluten Free Strawberry Pie
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Nourishing 2 Week Meal Plan {Winter Inspired Part 1}

January 30, 2021

Learn how to build a 2 week meal plan for your family centered around whole, real food found in the winter, busy schedules, and nourishing families!

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Finally!

After 7 years of blogging, 2 cookbooks, and countless in person workshops…I’ve made a meal plan! *Sound the trumpets and throw a parade!* I know so many of you have asked throughout the years, and I just never did it because really I never thought I was much of a meal planner. I have always had a bit of a “framework” in my head, gone shopping and bought seasonal food on sale for the week, and then built my week around that – for the last 11 years that I have had children in the house! But more and more of you are asking, and I decided that there definitely could be some value in showing you how I keep our menu seasonal to fit in our budget, as well as show you how I build a week of meals for a normal, “real world” family of five!

Raising Generation Nourished 2 Week Meal Plan {Winter Inspired Part 1}

Balancing Macros {Fats, Protein, Carbohydrates}

Healthy fats, proteins, and carbohydrates – they all matter when it comes to kids. It’s all about the balance/ratio that works for you and your family. This will look different for each family – and possibly each child! We are talking about normal, healthy children, without inflammatory diseases, etc here. There are special circumstances where a spurt of a more “keto” or other type eating style would benefit a child, or an adult working on healing some things. But for most normal children, a good balance of all 3 macros is the key to stable moods and blood sugars, really good sleep, and laser focus for every life activity. Keep in mind that growth spurts, seasons of stress/sports/extra activities will make the ratio need for each macro vary for your child. Listen to their body – kids are smart. Most of them don’t live to eat, they eat to live. And they crave what their body needs at that very moment. So make your meal planning mantra…“Make every bite count!” When you look at any given meal, are all 3 macros represented in a healthy way? If so, you are on your way!

Raising Generation Nourished 2 Week Meal Plan {Winter Inspired Part 1}

Portion Size Considerations **VERY Important – Don’t skip this section!**

One of the reasons I have always hesitated making meal plans trying to portray portion size and meal prep for every kind of family. Every kid has different appetites (even within the same age group!), and every family has a different number of kids at varying ages! The way that I made meals when I had very small children in the house is actually quite different than how I make meals now. The meals are the same, but my method is different. Back then, I used to have way more leftovers! I think I ate leftovers for breakfast almost daily. Or we had leftovers for dinner at least 2 times per week. I’m lucky to get 1 dinner of leftovers for my whole family of 5 these days with 2 pre-teens in the house! I have to be intentional if I want leftovers. That means purposely doubling or tripling something so that I can use the meal again. SO! With that in mind, if you have older children or MORE children in the house than my 3, you may want to consider doubling some of what I have listed. And if you have just a toddler or 2 in the house, know that you probably won’t have to make as many dinners as I do! You’ll have more leftovers to pull from.

Raising Generation Nourished 2 Week Meal Plan {Winter Inspired Part 1}

Meal Planning Baby Steps

If you pull up this meal plan and feel overwhelmed, slow down, and breathe a minute. Baby steps is key to not quitting. Most of the people that I polled wanted all 3 meals represented, and 2 weeks or more at a time. But if you are new to cooking and real food, you might need to back off on changing everything all at once. This is the real world, and I get that momma. This can be done without overwhelming time in the kitchen. Promise. I don’t have time for it, and kitchen work is part of my job! I don’t want you to quit, so please read through these thoughts!

  • Don’t change everything overnight – even if you are a jump in with both feet kind of person. Start out with one meal of the day. Maybe just start with fixing your breakfast routine. Once you have a rhythm set for that meal that feels good to you, then you can move onto lunch, or dinner.
  • Sit down with the whole family and make a menu TOGETHER. Everyone gets a favorite somewhere in the week. TELL THEM why – they will understand! You could go in so many different life skill directions in this conversation too. Everything from helping them see how good their bodies will feel eating real food, to helping them see how planning meals out helps the family budget.
  • Don’t shy away from a “rotation.” Once you figure out your rhythm…trust me it is like auto-pilot and so nice! You’ll see some similarities within each week, and you’ll see how I plan Sunday breakfast and dinners to help me on Monday every week. There is plenty of variety and change, so that things do get boring, but there is also some predictability. There are some things that look the same but have veggie or fruit switches depending on what I find on sale or in season, and you can do the same according to where you live.
Raising Generation Nourished 2 Week Meal Plan {Winter Inspired Part 1}

A quick note about location, seasonal food, and availability

I found out real quick when I started doing my weekly shopping trip Stories on IG how vastly different food cost, availability of food, and seasonal differences are depending on location! I love getting messages and learning about how food is bought all over the world! Please keep in mind that where I live may not be where you live. Where I live, buying a half grass-fed cow for the year is affordable for many, and very available. That is definitely not the case everywhere. So where you see beef on my menu, you may have to swap for a different protein, or whatever meat is the best you can afford. I have readers from Europe that ask why we don’t eat much lamb, and people from East and West Coasts of the US that ask why we eat fish only occasionally. Both lamb and fish are quite costly where I live, so it is just not something that fits more than just weekly, if that. In the winter you will probably never see summer fruit like berries, or spring veggies like asparagus, because it is out of season in the frozen tundra of Michigan, and very expensive. Stick with the seasonality of where you live, buying the very best you can WITHIN the budget that you have for your family. Don’t go broke eating real food – you can do this smart within a budget.

Raising Generation Nourished 2 Week Meal Plan {Winter Inspired Part 1}

SO! Let’s get started!

Here is a PDF for you to download of my full 2 Week Winter Inspired Meal Plan with links to recipes included. {See below this section for a blank version if you want to fill in your own!}

Want to build your own meal plan?

Go for it! My way of doing meals is definitely not the only way! And my recipes are not the only recipes around! Here is a blank PDF for you to print and fill out your own.

Winter Inspired Dinners to Swap in the Dinner Section

I know that not every single dinner idea on my blog or in my cookbooks is everyone’s cup of tea, or perhaps you have other ingredients available or in season right now where you live. So here are some other dinner ideas to swap for the dinner section of the meal plan that fit with the idea of “winter inspired!” OR, fill in your own family favorite meals! Most of this list is from right here on the blog. Any recipe links that have a page number are from my cookbooks. Those with page numbers in green are from The Little Lunchbox Cookbook, and those with page numbers in pink are from Nourished Beginnings.

Raising Generation Nourished 2 Week Meal Plan {Winter Inspired Part 1}

Stay tuned…

YES, I would like to make more of these! Stay tuned for another winter inspired meal plan in the coming weeks, and then I’ll jump into spring inspired meals when we get there! Since I am newer at making meal plans for sharing with readers, I would love to have your feedback so that this is as relevant for you. Let me know how you like the layout, etc. If I’m going to spend the amount of time I did to put this one together, I want to make sure they are going to be used!

Raising Generation Nourished 2 Week Meal Plan {Winter Inspired Part 1}
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How To Make Kid Approved Creamed Vegetables With Any Veggie!

October 26, 2020

Veggie vitamins need healthy fat to absorb, so we might as well make them taste amazing with kid approved creamed vegetables using any veggie!

How To Make Kid Approved Creamed Vegetables With Any Veggie!

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Back to the basics

Last week, I happened to Instagram a quick veggie side dish that has been one of my go-to, “clear out the veggie bin at the end of the week” side dishes since my crew was very little. I was pretty blown away by the interest in the recipe specifics, but I can’t say super surprised, because it is one of the things that I adore the most about this RGN community. The following here is one of actual, real, everyday moms trying to do this real food thing with normal mom schedules and budgets…and this is as real life as it gets my friends!

A busy momma’s best friend!

This easy veggie side dish is going to become a regular on your dinner rotation – I happen to know because it most definitely was when my babies were very little, and still as as my girls have grown. An auto-pilot, nutrient-loaded way to get vegetables into my growing girls that they willingly (happily even!) inhaled each and every time when they were tiny, and ask for a lot as older kids! In right around 10 minutes, this kid approved veggie side can go alongside everything from a Sunday roasted chicken or beef roast, to a weekday pan seared fish.

One of my girls as a toddler gobbling creamy veggies!

For nutrient absorption, fat is where it’s at!

Dear momma, I hope you’ve hear the news by now that healthy fats are not the enemy. If you are anywhere near my age (I’ll be 41 next week!), I’m willing to bet that you grew up with a plethora of low fat food items in the pantry, and heaven forbid there ever be a stick of butter in the house. No, we grew up with a tub of rancid margarine in the fridge, and were told to stay as “low fat” as possible to be healthy. Thankfully the we have learned more about real, healthy fats, and their importance in our bodies. For hormones, for brain function…and for nutrient absorption! Fat soluble vitamins in many fresh foods from vegetables to pastured animal products need fat to even get into the tissues of our body. The very word “soluble,” meaning “able to be dissolved” should clue us in on how these fat soluble vitamins should be consumed. I love this article from my friend Jenny at Nourished Kitchen explaining the role that fat takes when eating fresh food.

How To Make Kid Approved Creamed Vegetables With Any Veggie!
Go on and butter up those veggies, dear momma! They help the vitamins in those veggies absorb and make them taste great for kids! Missing my babies at this age!

Ok, I get it! Fat is good to consume with veggies! Now how do we make the creamy veggies?!

I’m so glad you asked! One of the reasons I have never posted this recipe is because I kinda thought it might be too simplistic. The reality is, however, that these simple dishes happen more often in my house than fancy baking, fun treats, or elaborate dinners. This is the everyday grind, and I am committed to helping the moms of this generation learn how to cook real food everyday – not just every once and a while!

How To Make Kid Approved Creamed Vegetables With Any Veggie!

Let’s talk about what veggies to use!

The total amount of veggies including the onion is about 6-8 cups chopped. The whole point of this kind of skillet side is to use what you have, so change up the veg to what is in season in your veggie bin, and what you have leftover that needs to be used up at the end of the week. Add some frozen corn if you can have grains to add an extra pop of color! You can swap the carrot for sweet potato or bell peppers. Brussel sprouts, cauliflower, or asparagus swap well for broccoli. And zucchini swaps great for the green beans. Chopped spinach always wilts in at the end very well. Just remember 6-8 cups totally veggies – the cooking of the veg in the fat will bring out any veggies natural sweetness and make them super kid friendly in taste 😊

How To Make Kid Approved Creamed Vegetables With Any Veggie!

The cooking method

The key to making these veggies palatable to children lies in the cook method and the fat. Let the veggies get super soft and sweet, cooking in that fat for a good 5-10 minutes before making the cream sauce. You will be so glad you did. This method is the same that I use for the base of just about every veggie soup on the blog, and many dinners as well. It helps the veggie’s natural sugars shine and kids really love them!

How To Make Kid Approved Creamed Vegetables With Any Veggie!

Budget friendly

Because if we are going to do this real food thing, there are some things that are going to be spendy, such as buying quality meat and eggs. In order to balance that out in my budget, we pile high the budget friendly veg. Cabbage, green beans, carrots, spinach – we’re talking high nutrients with very little cost. The veggie fiber is priceless, and we already talked about how that little bit of fat swirled in helps all of the nutrients absorb. That is a big time budget win!

How To Make Kid Approved Creamed Vegetables With Any Veggie!

Serving suggestions

I used this creamed veggie skillet as a side to everything from a big Sunday dinner to an easy weeknight meal. Here are some ideas:

How To Make Kid Approved Creamed Vegetables With Any Veggie!
How To Make Kid Approved Creamed Vegetables With Any Veggie!
Print Recipe
5 from 1 vote

How To Make Kid Approved Creamed Vegetables With Any Veggie!

Author: Renee Kohley – Raising Generation Nourished

Ingredients

  • 2-3 tbsp healthy fat to cook in butter, ghee, olive oil, avocado oil, etc
  • ½ medium onion diced
  • ¼ – ½ medium cabbage sliced thin
  • 1 large carrot peeled and diced
  • 1 head broccoli florets chopped
  • 2 handfuls frozen green beans cut into 1-inch pieces
  • 3 cloves of garlic minced
  • 2 tbsp flour of choice to thicken any GF flour blend or regular flour, rice flour, or if you are grain free, you could use tapioca starch, potato starch, or arrowroot
  • 1 cup full fat coconut milk or regular milk/cream if you can have dairy
  • ½ cup cheese of choice shredded (If you cannot have dairy and tolerate goat or sheep milk cheese, that would work great. Or if you can’t have that, try adding in about 1 tbsp of nutritional yeast to add some cheesy flavor)
  • Sea salt and pepper to taste

Instructions

  • Melt the butter in a large skillet over medium-high heat and add the onion, cabbage, carrot, and broccoli with a big pinch of sea salt. Stir to combine and cook over medium high heat for about 5-7 minutes until the veggies are soft and sweet.
  • Stir in the frozen green beans and garlic and cook for 2-3 minutes.
  • Sprinkle the flour into the cooked veggies and stir to coat them well. Then, pour the coconut milk into the pan, and stir until the sauce thickens about a minute or 2. Turn off the heat, and stir in the cheese. Salt and pepper the veggies to your taste.

Notes

The total amount of veggies including the onion is about 6-8 cups chopped. The whole point of this kind of skillet side is to use what you have, so change up the veg to what is in season in your veggie bin, and what you have leftover that needs to be used up at the end of the week! Add some frozen corn if you can have grains to add an extra pop of color! You can swap the carrot for sweet potato or bell peppers. Brussel sprouts, cauliflower, or asparagus swap well for broccoli. And zucchini swaps great for the green beans. Chopped spinach always wilts in at the end very well. Just remember 6-8 cups totally veggies – the cooking of the veg in the fat will bring out any veggies natural sweetness and make them super kid friendly in taste 😊
How To Make Kid Approved Creamed Vegetables With Any Veggie!

More real food recipes you might like ::

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30 Minute Sheet Pan BBQ Chicken Thighs and Roasted Veggies :: 1 Dinner on 2 Sheet Pans!

March 18, 2020

Busy week? This 30 minute BBQ chicken thighs and roasted veggie dinner is a full meal on 2 sheet pans!

30 Minute Sheet Pan BBQ Chicken Thighs and Roasted Veggies :: 1 Dinner on 2 Sheet Pans!

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

So close we can smell it!

You know that feeling when you take a hike and you can just smell spring in the air?! When the kids get warm enough to pull jackets off after hiking and climbing trees for hours? There is just nothing like the feeling of making it through another Michigan winter season. It has thawed out a bit early this year, and I am totally here for it!

30 Minute Sheet Pan BBQ Chicken Thighs and Roasted Veggies :: 1 Dinner on 2 Sheet Pans!

Quick dinners & more outside time

Sheet pan meals are my go-to for busy days that I am not at home much. Everything for one meal on a couple of sheet pans? Sign. Me. Up. If you pop to the bottom of the recipe in this post, you’ll see just how many sheet pan meals are on the blog, and why I love them so much. And one of my sheet pan goals is always to make sure that everything can go in at the same time and cook at the same temp – I’ve got you covered on the prep time and simplicity, dear momma!

30 Minute Sheet Pan BBQ Chicken Thighs and Roasted Veggies :: 1 Dinner on 2 Sheet Pans!

The method :: The Sheet Pan BBQ Chicken Thighs

The chicken thighs can be prepped in less than 10 minutes *AND* can be prepped in the dry rub ahead of time – even up to 24 hours ahead of time. This means you can prep the meat the night before if you plan to be gone all day, or if you have nappers at home, you can get the chicken ready while babies are sleeping so that when dinner time arrives (aka “the witching hour” for those of you with babies!), all you have to do is toss the meat and veg onto the sheet pans and bake them off while you tend to the kids. Simply whisk the dry rub ingredients into a large dish, toss in the chicken thighs, and you can bake them off from there, or you can wrap the dish up and put it into the fridge until you are ready to bake them for dinner.

30 Minute Sheet Pan BBQ Chicken Thighs and Roasted Veggies :: 1 Dinner on 2 Sheet Pans!
30 Minute Sheet Pan BBQ Chicken Thighs and Roasted Veggies :: 1 Dinner on 2 Sheet Pans!
30 Minute Sheet Pan BBQ Chicken Thighs and Roasted Veggies :: 1 Dinner on 2 Sheet Pans!

The Method :: The Sheet Pan Roasted Veggies

This is about as easy as it gets – just chop, toss, and roast. You could chop the carrots and broccoli ahead of time, but you’ll want to do the potatoes right before you put them into the oven, or they will brown with air if you chop them too far in advance. The roasted veggies cook right alongside the sheet pan chicken thighs, and everything is done at the same time. The veggies can also be swapped out for whatever is in season or on sale. Once spring hits, you can swap the broccoli for asparagus! In the summer, take advantage of all that great farmer’s market produce! And in the fall, swap the potatoes for sweet potatoes or squash! You can serve everything as is, or add a pile of buttered rice if the kids need a little extra.

30 Minute Sheet Pan BBQ Chicken Thighs and Roasted Veggies :: 1 Dinner on 2 Sheet Pans!

How spicy is the rub?

This rub is really mild – perfect for kids. If you love extra heat, I would very highly recommend swapping the sweet paprika for another tablespoon of smoked paprika – that is my favorite way to eat this chicken, and I often make a separate batch of extra heat chicken thighs just for me! I love the leftovers sliced over a salad for lunch the next day.

30 Minute Sheet Pan BBQ Chicken Thighs and Roasted Veggies :: 1 Dinner on 2 Sheet Pans!

Chicken thigh sourcing

If you are lucky enough to grab thighs from a local farmer that keeps their chickens on pasture, that is always going to be the best bet! But, I also am not against the organic chicken thighs I’ve been able to find at Costco. It is a great price point, and it is so nice to have in the freezer for those times when I need a really quick meal for my family, and it will always be 1000% better than choosing take-out for dinner.

30 Minute Sheet Pan BBQ Chicken Thighs and Roasted Veggies :: 1 Dinner on 2 Sheet Pans!
Print Recipe

30 Minute Sheet Pan BBQ Chicken Thighs and Roasted Veggies :: 1 Dinner on 2 Sheet Pans!

Ingredients

For the Sheet Pan BBQ Chicken

For the Sheet Pan Roasted Veggies

Instructions

  • Pre-heat the oven to 425 degrees and line a sheet pan with Silpat or unbleached parchment paper. You will need a second sheet pan for the veggies but you won’t need to line the second sheet pan.
  • Whisk the seasonings for the BBQ chicken in a large dish and set aside. Use a paper towel to pat dry your chicken thighs, and then place them into the dish with the BBQ rub. Mix the chicken thighs with the seasoning blend, coating each thigh completely. (You can do this hours or up to a day in advance, wrapping the dish up with plastic wrap and letting it marinate in the refrigerator.)
  • Place the BBQ rub coated chicken thighs on the Silpat or unbleached parchment paper lined baking sheet and set aside.
  • Toss the veggies with the olive oil, sea salt, and all purpose season on the second sheet pan, until coated evenly.
  • Bake both sheet pans in a 425 degree oven for 30 minutes. If you cut your potatoes too large, that sheet pan might need an extra 10 minutes – be sure to make your potato cubes around ½ – ¾ of an inch.
30 Minute Sheet Pan BBQ Chicken Thighs and Roasted Veggies :: 1 Dinner on 2 Sheet Pans!

More real food SHEET PAN DINNERS you might like!

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Gluten Free Asian Stir Fry with Crispy Fish

February 24, 2020

Just like Asian take-out without the soy and gluten, this light, crispy coated white fish with fresh veggies has a gooey Asian stir fry sauce the kids will love!

Gluten Free Asian Stir Fry with Crispy Fish

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

A tween take-out inquiry (and some Michigan winter love!)

Ah, these tween years are interesting, eh?! My oldest asked what “chinese take-out” was the other day, as her friends were gushing over something they had for dinner the other night. Hormonal girls and savory, salty, sweet, indulgent take-out! Sounds about right, yes?! I’m all for that umami goodness too, and during our school’s mid-winter break, I decided to show my sweet tween just what her friends meant by those to-die-for flavors. We mimicked that take-out with flying colors! We headed out for a mid-winter break hike and came home to take-out…real food style!

Gluten Free Asian Stir Fry with Crispy Fish
Gluten Free Asian Stir Fry with Crispy Fish

Having our cake and eating it too…

I’ll take any excuse I can to get brain nourishing wild caught fish into my kids. Truth be told, because we started them eating it so young, they would be happy clams if we fed them plan skillet cooked fish on the daily! It’s fun to change things up though, and instead of using chicken or beef for this take-out copycat, I pulled out some omega 3 rich wild caught Mahi-Mahi. Super delicious take-out style dinner, and super healthy? Talk about having our cake and eating it too!

Gluten Free Asian Stir Fry with Crispy Fish

Method :: The Fish

You’ll start your stir fry by preparing the fish. You truly could use whatever protein you have on hand from chicken to any fish. I’d stick with a firm fish like Mahi or salmon – cod is really delicate and might fall apart with the batter and cooking. This fish batter is a wet batter, and it doesn’t get any simpler. Just mix it up in a medium bowl and toss with the cubed fish. You can set the fish aside while you prepare the sauce and the veggies for the rest of the meal – once those are done the rest of the meal comes together super fast!

Gluten Free Asian Stir Fry with Crispy Fish
Gluten Free Asian Stir Fry with Crispy Fish

Method :: The Sauce

I think one of the reasons I love Chinese cuisine so much is because their approach to sauces is so right up my alley – toss everything into a sauce pan, whisk it up, and done. No fuss or crazy extra steps! For this sauce, you’ll whisk the ingredients and simmer a few minutes to thicken it up. You can make it ahead of time on a prep day too!

Gluten Free Asian Stir Fry with Crispy Fish

Method :: How to Cook The Crispy Fish

Coconut oil is the name of the game here, but you can use any high heat oil you like. I love the sweetness that the coconut oil gives the crispy batter, though my favorite high heat cooking fat is a good grassfed tallow or lard. Ghee works fantastic as well and has such a good flavor. Butter is going to burn too easily, and while I love a stir fry done in a good olive oil, to crisp this fish up, that delicate olive oil is going to burn a bit and get a funky taste. To cook the fish, simply heat the oil super hot and cook the fish in a couple batches until crispy. Use a wire rack or paper towel after cooking so the crispy fish doesn’t get soggy.

Gluten Free Asian Stir Fry with Crispy Fish

Method :: The Stir Fry

Once these simple sauce and fish part of the meal is set (and it truly doesn’t take more that 15 minutes!), then you are ready to assemble the stir fry. This part goes fast! Just stir your chopped veggies into some cooking fat and cook until bite tender and then toss with the crispy fish and stir fry sauce.

Gluten Free Asian Stir Fry with Crispy Fish
Gluten Free Asian Stir Fry with Crispy Fish
Gluten Free Asian Stir Fry with Crispy Fish

Serving options

This part is up to you! You can go the traditional route with white or brown rice, or even some gluten free ramen (try cooking your rice or ramen in bone broth to soak in extra nutrients, and be sure to add a generous pat of real butter to the rice!). Or you can eat it straight from the bowl sans the rice.

Gluten Free Asian Stir Fry with Crispy Fish
Gluten Free Asian Stir Fry with Crispy Fish
Print Recipe
5 from 1 vote

Gluten Free Asian Stir Fry with Crispy Fish

Author: Renee Kohley – Raising Generation Nourished

Ingredients

FOR THE FISH BREADING BATTER:

FOR THE STIR FRY SAUCE:

  • ½ cup water or bone broth
  • 2 tbsp coconut aminos
  • 1 tbsp white wine vinegar
  • 1 tbsp raw honey you can bump this up if you need more on the sweet side
  • 1 clove of garlic minced
  • ½ inch knob of ginger minced (or about 1/2 tsp ground ginger)
  • ¼ – ½ tsp red pepper flakes more if you like more heat
  • 1 tbsp tapioca starch

FOR THE STIR FRY:

  • 1-2 tbsp ghee for cooking in or butter, olive oil, coconut oil
  • ½ medium onion sliced into strips
  • 1 medium bell pepper sliced into strips
  • 3-4 oz mushrooms sliced
  • 4 cups frozen green beans thawed

Instructions

MAKE THE BATTER AND MARINATE THE FISH:

  • Mix the starch, flour, baking powder, coconut aminos, and olive oil in a small mixing bowl. Toss the cubed fish in the batter, coating each piece, and set aside while you prepare the sauce.

MAKE THE STIR FRY SAUCE:

  • Whisk all of the sauce ingredients in a small sauce pan thoroughly until the starch dissolves. Put the sauce pan over high heat, and simmer until the sauce thickens, just a few minutes. Set the sauce aside until the stir fry is ready.

COOK THE FISH:

  • Heat your wok or large skillet over high heat, adding the coconut oil to get nice and hot. Cook the battered fish in 2 batches, flipping the fish to crisp each side until golden brown. This will take a couple minutes for each side. When you take the first batch out, set the crispy fish on a wire rack or paper towel so the fish doesn’t get soggy.

MAKE THE STIR FRY:

  • Heat your wok or large skillet over medium high heat and melt a tablespoon of ghee. Add the onion, bell pepper, and mushrooms and cook over medium high heat for 5 minutes until crisp tender. Add the thawed green beans, crispy fish, and the stir fry sauce, combine and simmer for 1-2 minutes.
  • You can serve your crispy fish stir fry over white rice, GF ramen, or just eat it from the bowl!
Gluten Free Asian Stir Fry with Crispy Fish

More real food recipes you might like ::

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5 Summer Platters For Cool and Easy Lunch or Dinner!

July 11, 2019

Keep playing and turn the stove off! Enjoy these 5 summer platters filled with nourishing bites for a cool and easy summer lunch or dinner!

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Summer fun and summer FOOD!

I feel like we have hardly been home this summer! This is my first summer without a napper in the house in a DECADE! What?! You know what that means? It means that instead of hanging out at the beach for the morning, then scurrying home with tired crabby kids that need lunch and a nap, I have kids that can seriously hang, spending all day at the beach, park, splash pad, zoo…you name it! THAT my friends is a game changer – and so stinkin’ much fun! But it also means I need to have some meals up my sleeve that are fast to prepare, and summer friendly (read – no cook because it really does get hot in Michigan – promise!).

5 Summer Platters For Cool and Easy Lunch or Dinner!
5 Summer Platters For Easy Hot Weather Lunch or Dinner!

3 birds, 1 stone!

We started making summer lunch platters a couple summers ago, and these quick meals really hit both of those needs. They are both summer friendly/no-cook, as well as fast to prepare! And a bonus third point…they are so FUN! I know at least for my kids, having a presentation change up from the same lunchboxes all year, as well as some new summer foods, make coming to the lunch table even more enjoyable.

5 Summer Platters For Easy Hot Weather Lunch or Dinner!

So what is a summer lunch platter?

If you want get super fancy, this is basically like eating charcuterie board style! A bit on a smaller scale and, at least in my case, with less fancy/expensive food because we like to make these at least twice a week. Grab a big plate or even just your big wooden cutting board, and load it up with small bites that everyone can share. Community eating always goes over well with little ones, so don’t shy away from trying this with your toddlers. Eating should always be a fun experience, and they will love this. Fill the plate up with a variety of macronutrients (protein, carbohydrates, healthy fat), in ratios that your family enjoys eating.

https://www.raisinggenerationnourished.com/2014/04/diy-salad-dressings-5-recipes-whole-family-will-love/

What do I do if my kid will only pick one thing off the plate?

  1. Be pro-active. If you have never served a platter meal before, start with some ground rules before the eating even begins. If you have toddlers through age 5, be very specific. For example, let them know that they need to take at least 2 pieces of protein, 1 piece of green veggie, 1 piece of other color veggie, 1 fruit, and that fat has to be somewhere on their plate whether that be as a dip or somewhere else (This was an example only! Use whatever ratios work for your family!) The choosing is still up to them, but you are helping them learn the importance of variety and portioning. As your children get older, you should be able to be a bit more general – they need to have veggie, fruit, fat, protein, for example. My girls have been eating this way for years, and I rarely need to say anything anymore. They will actually check their plates for variety like they are on auto pilot without my cue! I will even hear them remind each other to make sure they take a green veg and another color. They are doing my mom job quite nicely! Ha!
  2. Put the ball in their court. If the children do not cooperate with creating a healthy variety on their plate, then in my house, they haven’t shown that they are independent to enjoy a fun lunch like this, and mom will have to go back to making their own plate for them. YES, I have had to have this conversation with my toddlers! You’re in charge, dear momma! Once they have demonstrated independence with following the instructions, then they are free to create their own plate! There is still a ton of wiggle room within setting those parameters of having all of the macro-nutrients on their plates. My girls’ plates always look vastly different from each other! I have one that is always packed with all the protein – but she still gets her veggies and fruit in. I have one that loads up the veggies and I still have to remind her about getting a bite of protein on her plate every once and a while. Every child has different needs, and you can help them learn the importance of the macro-nutrient variety while listening to their body’s needs for more of a certain food.
https://www.raisinggenerationnourished.com/2014/04/diy-salad-dressings-5-recipes-whole-family-will-love/

The possibilities are endless

They truly are, and while I’m planning on showcasing 5 platter meal examples in this post, within each platter there are so many different ways that you can change things up. Use whatever veggies and fruit are in season or on sale near you for that week, and rotate your protein and fat sources! Not only does that keep the routine from getting boring, more importantly, you are changing up the nutrients that your family is getting for more variety.

https://www.raisinggenerationnourished.com/2014/04/diy-salad-dressings-5-recipes-whole-family-will-love/

On to the platter ideas!

Again, these are only to spur your inspiration. Pull from each platter what YOUR family loves and make your own! These are examples from actual lunch platters the girls have enjoyed throughout this summer so far!

https://www.raisinggenerationnourished.com/2014/04/diy-salad-dressings-5-recipes-whole-family-will-love/

Platter #1 :: Scoop City!

Kids love to scoop and dip, and the scooping and dipping options are endless here! Use lettuce leaves, crackers, bell pepper “boats”, carrot sticks to scoop and dip. The dipping is where the meal magic is – you can really load up the brain building fat, and sustaining proteins here. Top to bottom this platter is:

5 Summer Platters For Easy Hot Weather Lunch or Dinner!

Platter #2 :: Real Food “Lunchable!”

Think crackers, cheese, and meat where you can make little cracker sandwiches! Kids are always all over these kind of meals. (I am too!) Top to bottom, this platter is ::

5 Summer Platters For Easy Hot Weather Lunch or Dinner!

Platter #3 :: Stuff Your Own Pita Platter!

Spread the inside with some hummus, and then stuff with with a pretty rainbow of veggies and salty cheese! Top to bottom this platter is ::

  • Grapes
  • GF Pita Bread (We get the Sami’s Bakery GF Pitas at our local health food store)
  • Hummus (I absolutely have a quality store bought here, but you can certainly make your own hummus! I get the Lilly’s Hummus which is made with olive oil versus soy/corn/canola/sunflower oils, in the big tubs at our health food store.)
  • Rainbow carrots
  • Baby bell peppers
  • Lettuce leaves
  • Cheese (Pictured is the Kerrygold Dubliner from Costco)
  • Cucumbers
  • Tomato slices
  • “Ants on a log” (Celery sticks with any nut or seed butter, and topped with raisins)
5 Summer Platters For Easy Hot Weather Lunch or Dinner!

Platter #4 :: Lunchtime Fiesta!

Mexican flavors are always a hit with kids! In this platter I made Instant Pot Refried Beans – basically my refried bean recipe made in the IP versus the stove. You could use leftover taco meat too. And while the chips are fun too, give those cabbage leaves a try as a “soft taco shell” for the beans, guac, and salsa – it is so good! Top to bottom this platter is ::

  • Apples
  • Tortilla chips (we get these organic from Costco)
  • Refried beans (this recipe makes a lot and it freezes great for an easy pull out lunch!)
  • Cabbage leaves
  • Salsa (I get organic salsa from our grocery store)
  • Carrot sticks
  • Bell pepper “boats” (these also work great as a vehicle for the beans and guac!)
  • Guacamole (You could buy a quality store bought version too!)
5 Summer Platters For Easy Hot Weather Lunch or Dinner!

Platter #5 :: A European Vacation!

That’s right, my friends. Momma’s pretending like we are blissfully sitting in an Italian Cafe dipping bread in gorgeous European olive dipping oils… Ahem…back to reality! This is truly one of the girls’ favorite platter concepts and every drop of that oil is gone by the end of lunch – talk about a brain boost! Top to bottom, this platter is ::

  • Cherries (truly just do whatever fruit is in season – it happens to be cherry season right now!)
  • Tomato slices with sea salt and pepper
  • Grassfed Kielbasa (we get this from Costco)
  • Goat Cheese
  • Almonds
  • Walnuts
  • Baby bell peppers
  • Cucumbers
  • Carrot sticks
  • Olive oil dipping oil (see the recipe below!)
  • Strips of pita bread for oil dipping (You could use whatever bread or crackers your family enjoys!)
  • Broccoli
  • Applegate pepperoni (I get this from our local health food store)
5 Summer Platters For Easy Hot Weather Lunch or Dinner!
5 Summer Platters For Easy Hot Weather Lunch or Dinner!
Print Recipe

Seasoned Olive Oil for Bread Dipping

Author: Renee Kohley – Raising Generation Nourished

Ingredients

Instructions

  • Whisk everything in a shallow bowl good for dipping bread!

Notes

Olive oil sourcing does matter. If you are in the USA, look for the COOC label to ensure your olive oil isn’t cut with other cheap oils. We like the Bari Organic Olive Oil which is available at most grocers now. Recently, California Olive Ranch Olive Oil, which I have used up until a few months ago, lost their seal and I cannot trust their process right now. I have recommended them in the past and do not at this time. 

More real food SUMMER recipes you might like!

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Condiments Dinner Ideas Healthy Kids and Teens Real Food 101 Real Food Tips

Fresh Mango Marinade and Sauce :: Perfect For Fish, Chicken, Veggies and More!

May 16, 2019

This kid friendly, week night easy mango marinade and sauce is perfect for fish, chicken, veggies and more!

Fresh Mango Marinade and Sauce :: Perfect For Fish, Chicken, Veggies and More!

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Frog hunts, sunshine, and fresh, fast dinners!

That pretty much sums up the last few weekends in our house, enjoying some steadier spring temperatures, and the scheduling fun that comes with the month of May and three kids in school! What is it about May?! All the trips! All the concerts! All the after school fun! And you know what? My girls love it ALL. May is so fun. But just because we are busy doesn’t mean I can set meal planning on coast…in fact just the opposite.

Fresh Mango Marinade and Sauce :: Perfect For Fish, Chicken, Veggies and More!

Brain fuel for busy kids

When things get busy, it can be easy to pull out easier meals, and we absolutely do healthier hot dog dinners, and grilled burgers in the warm months of the year when we want to be outside versus in the kitchen all day. But with just a few minutes of prep, you can have just as quick of a dinner, that tastes just as fun for the kids, and packs some big time brain fuel for growing kids. While this mango marinade and sauce will work for chicken, and tastes amazing with mineral rich veggies that we all need too, I like to use it with wild caught fatty fish – brain fuel!

Fresh Mango Marinade and Sauce :: Perfect For Fish, Chicken, Veggies and More!

Two minutes to fresh mango marinade!

If you have a blender, you can make this marinade in 2 minutes flat! Just dump it all in and puree! It’s so fast, that you can prep it in the morning before everyone heads out the door for the busy day, or do it before you go to bed the night before. It only needs about 30 minutes to marinade your fish, but up to a day is even better. Then all you have to do when you get home is a quick pan sear of your fish or chicken!

Fresh Mango Marinade and Sauce :: Perfect For Fish, Chicken, Veggies and More!

Double up!

Because this mango marinade also makes an amazing sauce for your sides of veggies, rice, or as a dip for your fish or chicken! If mangos are on sale or in season near you, double up for a meal, and then freeze some for another time as well.

Fresh Mango Marinade and Sauce :: Perfect For Fish, Chicken, Veggies and More!
Fresh Mango Marinade and Sauce :: Perfect For Fish, Chicken, Veggies and More!
Print Recipe
5 from 36 votes

Mango Marinade & Sauce

Author: Renee Kohley – Raising Generation Nourished

Ingredients

Instructions

  • Everything into a food processor or blender, and blend until smooth.

Ok, I’ve got my marinade! Now how do I make dinner???

Simply pour the mango marinade over the top of your favorite wild caught fish or chicken, and let the meat marinade for at least 30 minutes or up to a day. You can marinade veggies in this for kabobs too. See the recipe below for very basic dinner – change things up based on what you have in house and what is in season near you.

Fresh Mango Marinade and Sauce :: Perfect For Fish, Chicken, Veggies and More!
Fresh Mango Marinade and Sauce :: Perfect For Fish, Chicken, Veggies and More!

Quick sides?

Because whats a quick dinner idea if the side dishes are fussy and long to prep? Here are some great side dish ideas for your mango fish!

Fresh Mango Marinade and Sauce :: Perfect For Fish, Chicken, Veggies and More!
Fresh Mango Marinade and Sauce :: Perfect For Fish, Chicken, Veggies and More!
Print Recipe
5 from 36 votes

Mango White Fish with Roasted Veggies

Author: Renee Kohley – Raising Generation Nourished

Ingredients

  • 1 recipe of the above Mango Marinade you can double the sauce recipe if you want extra for mixing into the veggies or rice, or for dipping the fish
  • 1 lb wild caught white fish such as Mahi Mahi or Cod
  • 3 tbsp ghee butter, or olive oil to cook the fish in (I like to use ghee)
  • 1 lb brussel sprouts halved or quartered depending on the size (broccoli and asparagus will work here too – use what is in season)
  • 1 lb carrots cut on the bias
  • 3 tbsp butter for the veggies
  • Sea salt and pepper for the veggies to taste

Instructions

  • Marinate your fish anywhere from 30 minutes to a day in advance. Pour 1 recipe of the mango marinade over the fish in a bowl or freezer bag. I like to cut the fish into the size portions that my girls eat. Seal the bowl or bag and set the fish in the refrigerator to marinade until you are ready to cook it.
  • When the fish is done marinating, pre-heat the oven to 400 degrees and toss the veggies on a sheet pan with the butter, sea salt, and pepper. Roast the veggies at 400 degrees for 15 – 20 minutes depending on how big the veggies are cut.
  • To cook the fish, heat up a large skillet and the cooking fat over medium high heat. When the pan is very hot, add the fish directly from the marinade. Don’t scrape off the marinade – in fact I dip it in and scoop some of it out onto the fish while it cooks. Cook the fish 2-3 minutes on each side. Cook time will depend on the size and thickness of your fish. If your fish is larger/thicker than what is pictured here, you will need more like 5 minutes each side.
  • Plate your cooked fish over long grain white rice, or with a side of sweet potato or baked potato, and the roasted veggies. You can toss the roasted veggies and/or the rice with another batch of mango sauce.
Fresh Mango Marinade and Sauce :: Perfect For Fish, Chicken, Veggies and More!

More real food recipes you might like ::

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Condiments Dinner Ideas Healthy Kids and Teens Nourishing Staples Real Food 101 Real Food Tips

Probiotic Rich Fermented Red Onions & 10 Minute Sheet Pan Fish Tacos!

April 10, 2019

Sheet pan fish tacos topped with tangy, probiotic rich fermented red onions are a match made in heaven!

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Beach days, rock hunting, & fish tacos…

We made it. Our feet were grounded on the Lake Michigan shoreline all weekend, and we couldn’t be more full of joy! While we spend most of our spring and summer days with our feet in the soft, powdery sand of our hometown shoreline, we do love to beach hop to some special places along Lake Michigan with a more rocky landscape so that my rock hunters can find special treasures! My oldest has become quite the geologist in the last few years, with such a love for collecting different rocks and fossils. And my oldest also couldn’t think of a better way to re-fuel after our first spring beach day than fish tacos!

The obsession began a few summers ago…

We were enjoying a rare to us night out at a restaurant after a long, hot beach day, and my oldest, who was about 6 at the time, ordered fish tacos. They were just about the biggest hit you could ever dream of for her, and she still talks about them to this day. They had the avocado crema, mango salsa, and those pretty little pickled red onions sprinkled on top – the works! She was obsessed, and I just knew I had to duplicate them for our menu rotation after that!

The real deal “pickled” red onions

Quick little refrigerate pickled red onions are great, and truly is nothing wrong with them, but what if there was a way to make them the “real deal” way? Instead of pickling them in vinegar for the sour punch, letting nature do it’s work with a little sea salt and water, and allowing the natural, good bacteria in the vegetable ferment the onions to tangy perfection – the way your ancestors would have preserved and “pickled” onions! And let me tell you…the tangy, sweet, salty, crunchy red onions make *the* best fish taco topping!

A quick fermentation 101

It’s as simple as making a little salt water brine to suspend your onions, a clean, air tight space to allow the science to happen, and a little time. When you add the salt water brine to vegetables, the good bacteria in the vegetables starts eating away at the natural sugars in the veggie. The lactic acid left behind from this veggie sugar metabolizing gives the vegetable a tart, tangy taste, and is also just so amazingly good for our bodies! It is a great way to keep beneficial bacteria in our gut flora (probiotics), and it balances stomach acid.

Ok, so what do I need to get started fermenting my onions?

While you can definitely get your ferments going today with just glass jar and a plastic lid (metal lids will corrode over time so plastic is recommended), as you get going you may want to take a look at fermenting tools that make the process even easier and stress free.

Vegetable ferments do best in an anaerobic environment (that is, “no oxygen” using an air tight seal). Plastic lids work fine, though some air does get through, and as the gasses build up in the ferment you need to “release” them by opening the lid here and there. The air that gets through also makes it easier for stray airborne microbes and molds to get in which can make the whole jar go bad.

There are a couple of sealing options you can choose from, and I really have found these to give the best fermenting results. The one that I use is the first recommendation, the Pickle Pipe.

  • The Pickle Pipes & Pebbles :: I am convinced a busy, “every day” mom invented this fermenting tool! Talk about zero fuss, *easy to clean,* and affordable! The Pickle Pipe creates a seal with a simple (easy to wash!) silicone disk, and the metal ring your jar comes with. The “pipe” part of the silicone disk has a special opening that only pressures open when the gasses build up in the jar and need to be released. So basically…set it and forget it! You don’t have to check for pressure everyday at all. I also am in love with their Pickle Pebbles which weight down the ferment at the top so you don’t have to worry about molding or the tips of the veggies going bad from being out of the brine. Invaluable! I have never had a ferment go bad or mold using my Pickle Pipes and Pebbles.
  • Fido Jar :: Fido jars create an incredible anaerobic sealed environment and are super easy to clean and take care of. No crazy parts to clean, and they are beautiful lined up in the kitchen to ferment! You will need to “burp” these every day or so to let the gasses out but they work very well! They are pricier than mason jars (especially if you already have a lot of mason jars at home, and can just get some Pickle Pipes to top them off), but they will last forever and, again, they are beautiful!
  • Traditional Fermentation Crock :: I have to be honest…I love these! I really do! They are on my foodie dream list and when I can afford a really beautiful new fermenting crock I really, really want one for my kitchen! They are gorgeous, easy to clean and work fantastic. They come with a weight to keep the veggies down to prevent molding and they create a perfect anaerobic environment.
  • Air-Lock Lids :: These are a really great, inexpensive option – especially if you already have a lot of mason jars at home. I think the Pickle Pipes are easier to clean and use, but if you have some of these lying around don’t let them go to waste – they work great!

Do the kids like them?

Well, 2 out of my 3 give these little onions 2 thumbs up. My youngest is still warming up to them, but onions are strong in the first place, and probably aren’t a great fermented food to start out with for really little guys. My suggestion for littles and fermented foods is to start out with fermented carrots and sauerkraut. Sour pickles and fermented asparagus are fantastic options that are kid friendly too. I also loved this recipe for Ranch Dressing made with Kefir (a style of fermented milk) to dip your veggies in! The littles will love it, and you can feel good about what their gut being nourished. All in all, be inspired to give even the smallest of children in the house a try of fermented foods. My girls were eating small shreds of sauerkraut and shredded fermented carrots by the age of 9 months old, and developing that taste palate is priceless.

Fermented onions first, then onto the tacos!

So grab a mason jar and get some fermented red onions going! Then plan a fish taco night into your menu plan this month and just wait until you see how fun fish taco night is! Here is the recipe for the fermented onions, and the tacos will follow.

Print Recipe
5 from 32 votes

Probiotic Rich Fermented Red Onions :: The Perfect Topping for Fish Tacos, Salads, Wraps, and More!

Author: Renee Kohley – Raising Generation Nourished

Ingredients

  • 1 pint warm water
  • 2 tsp sea salt
  • 1 large red onion sliced
  • 1 tsp sugar optional

Instructions

  • Dissolve the sea salt in the warm water.
  • Put the sliced red onions and sugar into a mason jar, packing them in tightly.
  • Pour the salt water brine over the onions leaving a half inch to inch of headspace at the top.
  • Add your fermenting weight over the onions in the brine to be sure the onions stay submerged. If you do not have a weight, just be sure the onions are completely submerged in the brine or you will get molding.
  • Put your fermenting lid on the jar (I use pickle pipes) and leave in a warm space in your kitchen on the counter or in a cupboard for 1-3 weeks. You can taste the onions along the way to get your preference of tartness. If your house is warmer, it will ferment faster, and if your house is cooler, it will take longer. Everyone has a different taste for fermented foods. Your fermented onions should smell oniony and taste pleasantly tangy/sour. The longer you ferment the more beneficial bacteria will be present. I ferment my onions around 3-4 weeks if it is winter time and cooler in my house, and it takes more like 2 weeks in the very warm summer months.

But getting back to those fish tacos!

A couple months back, I had dinner with some friends at a local restaurant. It was all about conversations that didn’t revolve around slime, school work, or Hatchimals; glasses of wine, and great food – it is such a necessity of mom life to do this! One of my friends and I ordered the fish tacos, and, after we quite literally devoured them, I had a renewed desire to get a fun, family friendly fish taco recipe to the blog!

Sheet pan prep for busy families

…Because fish tacos on a Wednesday night is just the bees knees, and I promise it will be *the* thing that gets you through the rest of the week. Just a quick slice through some wild caught white fish, a toss through some taco season of your liking, and 10 minutes at the most in the oven. That is weeknight dinner at it’s best.

What kind of fish?

Any wild caught white fish will do, though we have certainly enjoyed fish tacos with wild caught salmon! Use whatever your family likes to eat. We pick up wild caught mahi-mahi, cod, and salmon at Costco. We also have a local fish monger that has the fish here and there. Check around where you live, and ask! Fish mongers are always happy to tell you about where their fish comes from!

Fish Taco Bar topping ideas!

  • Shredded cabbage or lettuce
  • Coleslaw
  • Fermented Red Onions (Recipe is below!)
  • Raw cheese or goat cheese
  • Guacamole
  • Shredded carrots (or ease your littles into the fermented topping idea by using shredded fermented carrots – my youngest eats them this way)
  • Salsa
Print Recipe
5 from 32 votes

10 Minute Sheet Pan Fish Tacos

Author: Renee Kohley – www.raisinggenerationnourished.com

Ingredients

FOR THE FISH

  • 4 fillets of white wild caught fish such as cod or mahi mahi Cut into strips, or bit sized chunks if you have little ones at home.
  • 3-4 tsp taco seasoning I use my own taco season mix.

FISH TACO TOPPING OPTIONS

  • Shredded cabbage or lettuce
  • Coleslaw
  • Fermented Red Onions (See above recipe)
  • Raw cheese or goat cheese
  • Gauacamole
  • Shredded carrots
  • Salsa

Instructions

  • Preheat the oven to 400 degrees, and line your baking sheet with Silpat, or spray with avocado oil spray, or lightly grease with butter or coconut oil.
  • Toss the cut up fish with the taco season and spread the pieces of coated fish onto the sheet pan. Bake for 10 minutes. If you made smaller pieces for little kids, you will have a shorter cook time.
  • Serve on your favorite tortillas with toppings of your choice!
My sweet tween, happily inhaling said fish tacos after the photoshoot 😉

More real food recipes you might like ::

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Dinner Ideas Healthy Kids and Teens Holiday Recipes Real Food 101 Real Food Tips

Sheet Pan Spatchcock Maple Mustard Chicken and Roasted Veggies

January 10, 2019

Sheet pan spatchcock maple mustard chicken is one healthy meal all on a couple sheet pans!

January thaw…

I live for them. Well technically, I live for the opposite 5 months out of the year where we get to be at the beach every week, but in the winter months, a January thaw somewhere in the midst of our frozen tundra is pretty predictable, and it’s something I totally look forward to. We enjoyed just that this past weekend with over 40 degree temperatures! A few long hikes was exactly what our holiday dazed bodies needed, and we enjoyed watching a calmer side of Lake Michigan, trails that weren’t icy or frozen, and even a few glimpses of some sun.

A winter sheet pan dinner

While 40 degrees is quite the heatwave for Michigan in the winter, we were still chilled to the bone when we came home, and flipping the oven on to roast some dinner for an hour was just what we longed for. I live for sheet pan dinners – a whole meal on a couple of sheet pans? Sign me up. This meal is low fussy and absolutely delicious. Warm, winter comfort food that can make an appearance on your weekly dinner menu throughout the cooler months of the year!

Spatchcock, butterflied, split…

Whatever you want to call it, we just love a juicy butterflied chicken! Splitting the chicken spatchcock style is easier than it looks to do, and it cuts the cook time down by about 1/4 of the time! Instead of a whole afternoon to slow cook, in around an hour, you can have super crispy, delicious skin with juicy and flavorful meat on the inside. All you have to do is use kitchen shears to snip down the backbone of the chicken, and you’re set!

The key to super juicy meat….

That butter! You can use olive oil or ghee of course, but if you tolerate butter, you are going to want to slide that right under the skin and let it baste the meat while it cooks. You’ll be so glad you did!

The maple mustard sauce!

Of course we’ve all heard of honey mustard, but have you ever tried maple mustard?! It is just amazing, and I can almost guarantee your kids are going to be completely in love. Slightly sweet and sticky, the outside of the chicken gets basted in this super kid friendly glaze that will have everyone asking for seconds. And with just TWO ingredients to whisk up in less than a minute, this easy peasy change up to a spatchcock chicken will be something you can actually put on the dinner menu rotation that you have time to make.

Make it a whole meal on a tray momma!

I’m telling you, once you go sheet pan dinner, you’ll never look back! I use sheet pan dinners more often than my Instant Pot or slow cooker – combined! *GASP*. Yep. Toss it all on the tray and hands free? Yes please! You can change up the veggies to what you have on hand – here are some ideas!

  • Cubed butternut squash and brussel sprouts (pictured in this post)
  • Cubed sweet potatoes and broccoli
  • Carrot or rainbow carrot “coins,” cubed potatoes, and chopped kale (add the kale at the end – last 10 or so minutes since it doesn’t need as long to cook)
  • Root veggie mix up! Just toss all those glorious winter roots on the tray – parsnips, rutabaga, carrot, beet! The possibilities are endless and changing it up not only keeps the meal interesting, it gets a variety of nutrients into your family!

Alllll that veggie prep…how do I do it on a busy schedule?!

I’ve got you covered, dear momma! I certainly don’t have time to be in the kitchen all day, but it is worth taking at least some time to get some real food on the table. If you really want to make it happen, it can be done! Here are some tips!

  • Prep the veggies the night before. I timed myself prepping the squash and brussel sprouts for this recipe, and it took me under 10 minutes. That is do-able before bedtime – and you can have the kids help you! I picked veggies for this meal that wouldn’t go bad getting cut up the night before – just pop them in a container with a lid and all you have to do when you get home from school or work is dump it on the tray.
  • Train the kiddos! Yes, dear momma! Get those little sous chefs in there to help you out. Put it on the big kids’ chore list to peel the squash when they get home from school, and have the littles scoop the seeds out. Whatever works. And let this be a message to my mommas with littles that are reading this…train them NOW, so that when life gets even busier when they start school (YES you heard that right – it gets BUSIER when school starts!), you have some trained helpers to get the meal on the table.
  • You can also buy veggies like this that have been pre-cut – if that makes your life easier, it fits in your budget, and it lands this recipe on your dinner menu instead of take-out, go for it my friend!

Treat yourself to some sheet pans for your new sheet pan dinner menu!

I use sheet pans more than almost anything else in my kitchen. Having 3 or 4 large sheet pans is a must in my kitchen, and you’ll see at the bottom of this post there are SO many different ways to make a sheet pan dinner – lots of variety! ALSO! You will want to roast your veggies on just the baking sheet – do not use a Silpat mat or parchment paper. They will steam this way and not roast, and you want that roasted flavor. You can roast the chicken on a silpat for easier clean up. The Silpat mats are also great for baking on your sheet pans.

Print Recipe
5 from 18 votes

Sheet Pan Spatchcock Maple Mustard Chicken and Roasted Veggies

Author: Renee Kohley – Raising Generation Nourished

Ingredients

FOR THE MAPLE MUSTARD SAUCE:

FOR THE CHICKEN:

  • 1 whole chicken
  • 1 small onion, sliced into 4 rounds
  • 3 tbsp butter
  • ½ tsp sea salt
  • ¼ tsp pepper
  • 1 recipe of the Maple Mustard Sauce from above You may make more separately for dipping later if you wish

FOR THE SHEET PAN VEGGIES:

  • 1 medium/large butternut squash, peeled and cubed
  • 1 lb brussel sprouts, stems cut off and quartered (broccoli would work nice here too)
  • ½ purple onion, sliced into thick strips
  • ¼ cup melted butter or ghee
  • Sea salt/pepper to your taste

Instructions

  • Pre-heat your oven to 425 degrees and make sure you have your 3 oven racks in the middle of the oven.
  • Whisk the Maple Mustard Sauce ingredients together and set aside.
  • Split your chicken by cutting down each side of the spine to remove the backbone. (You can see how this looks in the picture above). Put the chicken breast side UP on a baking sheet, press the chest down flat, and place an onion round under each breast and leg. Put 1 cup of water on the baking sheet as well.
  • Loosen the skin of the breast using your fingers, and put about 2-3 tbsp of butter under the skin (see the above image). Brush a thin layer of the maple mustard sauce on the chicken (use about ¼ of what you made), and place in the 425 degree oven for 20 minutes.
  • While the chicken is cooking, you can get your veggies ready. Toss the veggies with the butter/salt/pepper on a large sheet pan, and then split the veggies between 2 sheet pans. If you leave them super piled up and crowded they won’t cook as fast and won’t get the yummy roasted flavor. Use 2 sheet pans. If you have a smaller crowd to feed, you can use less veggies and cover 1 sheet pan.
  • When the chicken has cooked for 20 minutes, take it out, brush on more of the maple mustard sauce, leaving about ¼ of it behind for one more coat at the end. Put the chicken back in the oven along with the veggie sheet pans, and roast everything for 30 minutes.
  • Take the chicken out, brush on the last of the Maple Mustard Sauce, give the veggies a quick stir, and roast everything for another 5 minutes.
  • Let the chicken rest for 5 minutes before cutting – you can leave the veggies in the oven to stay warm.

More real food SHEET PAN meals you might like ::

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Dinner Ideas Healthy Kids and Teens Real Food 101 Real Food Tips

20 Minute Sheet Pan Steak Fajitas

December 29, 2018

Just 2 sheet pans and a super easy recipe for 20 minute sheet pan steak fajitas!

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Fresh, new year menu!

True to my typical “Happy New Year” blogging style, we’re keeping things kid/family friendly, super delicious, and do-able for “real families in the real world.” I’ve got some great meal ideas for you to plug into your meal plan for the winter that will keep real food on the table, and everyone in the family happy.

A healthy menu that will STICK in the new year

Because really, if your new year healthy eating goals aren’t sustainable, they will be thrown out the window by January 27th – right?! Easy does it, and baby steps are always (always!) the way to go. Jumping onto the latest diet, or food trend bandwagon sometimes gets you a great kickstart. Go ahead and do a Whole30 if you need to break the sugar habit, or get some food elimination for a period of time on GAPS or Paleo if you need to do some gut healing. But BIG PICTURE, friends. It’s really just all about real food…

Real food that works for YOUR body

That is going to look different for everyone, but the main point here is…would your great-grandparents (or for some of us great-great-grandparents) have eaten it? If they did great. If they didn’t, I’m out for the most part. Simple real ingredients? YES! Mile long list of fake food-like ingredients? I’m out. It really can be that simple. Simple, real food eaten in a balanced way without over-doing one food group, item, or nutrient is always the way our ancestors would have eaten.

So let’s talk about fajitas!

And more specifically lets talk about SHEET PAN fajitas, because boy, oh boy will this blow your mind! We sure do love our Instant Pot for quick, healthy meals on busy days (you will be seeing a lot of those around the internet in the next few weeks!), but truth be told…sheet pan dinners are STILL my go-to on busy weeknights. You can’t beat oven roasted flavor (sorry Instant Pot!), and it doesn’t get much easier than throwing it all on a sheet pan.

The season blend…

The fajita season blend here is super easy to make, and very kid friendly in taste. On purpose! I love me some fajita heat, but if I made them as hot as my husband and I like it, the girls would be a no-go. So this blend is mild on the heat without skipping that amazing fajita flavor, and you can add more heat to your liking (or a squirt or 2 of sriracha to your personal fajita to spice it up!).

The key to juicy, tender grass-fed round steak…

It’s all in the marinade and the cook method. The marinade breaks that tissue down a little bit (you could also tenderize your meat if you want), not only adding a load of flavor, but also making it more tender to chew. And then a super quick, hot broil is the perfect way to lock the steak’s juices in without making it tough.

Serving options (and some wrap/tortilla ideas!)

Here are some of our favorite tortillas/wraps to rotate around!

But don’t just limit yourself to wraps. Sometimes I don’t have them in house, or we just want a change up, and the fajita steak and pepper filling tastes so good on top of a baked potato or sweet potato – in fact the sweet potato is on of my girls’ favorite serving methods.

Topping ideas!

  • Guacamole
  • Salsa
  • Raw cow or goat cheese
  • Fresh chopped cilantro/parsley
  • Sour cream
  • Sriracha
  • Lime juice
Print Recipe
5 from 11 votes

20 Minute Sheet Pan Steak Fajitas

Author: Renee Kohley – Raising Generation Nourished

Ingredients

FAJITA SEASON BLEND

FOR THE STEAK/MARINADE

  • 1 lb grass-fed round steak or flank steak
  • 2 tbsp Fajita Season Blend from above
  • 2 tbsp olive oil
  • Juice of 1 lime

FOR THE VEGGIES

  • 4 medium bell peppers, cored, de-ribbed, and cut into strips
  • 1/4 large head of cabbage, cut into strips
  • 1 medium/large purple onion, halved and cut into strips
  • 3 tbsp ghee, melted
  • The rest of the 1-ish tbsp Fajita Season Blend from above

Instructions

  • In a small bowl, whisk together the Fajita Season Blend, and set aside.
  • Put the Steak/Marinade ingredients into a glass container with a lid (or a freezer bag), stir to combine, and set in the refrigerator to marinate at least 30 minutes, or up to a day. If you have a busy day, get the steak marinating before you leave for the morning, so it is ready to cook when you get home.
  • When you are ready to make the fajitas, pre-heat the oven to 400 degrees.
  • Toss the Veggie ingredients together on a large sheet pan, and then divide the veggies onto 2 large sheet pans so they are spread out well for roasting. Roast at 400 degrees for 15 minutes.
  • Take the veggies out of the oven, and combine the veggies onto ONE sheet tray, scooting them over to cover just half of the sheet tray. Put the marinated steak onto the other half of the sheet tray, and broil on HI for 4 minutes until the steak is cooked to your liking (this leaves just a slight pink in the middle. If you make thinner strips of steak than what is shown above, you will want to cut the broil time down by a minute or 2.)

More real food SHEET PAN meals you might like ::

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Shepherd’s Pie Loaded Baked Potatoes :: PLUS! How To Make Baked Potatoes With The Crispiest Skin & Creamiest Inside!

September 12, 2018

Shepherd’s pie loaded baked potatoes take that classic comforting dinner we all love, and make it in to a family dinner made for a weeknight! 

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Back and forth…

You just never know what you’re gonna get in September here in Michigan. One day, we’re enjoying the beach and 80 degrees, and the next day, we get a fall preview, waking up to 50 degrees, hoodies, and hot tea! I love that about Michigan though. It’s as if she knows you can’t just swap our blissful summer days for the chill that late fall brings. We ease into it around here. The chill does last for quite a while around these parts, after all.

Cooler weather menus

I’ve been sitting on this recipe since last spring! It happened to be one of those cooler spring days where I decided to use the oven to warm up the house and snap a few pictures while I was at it. The late day lighting suggested warmer weather was on the way with summer around the corner, and I just tucked this recipe away for the inevitable fall cool down, when you all would want to turn your ovens back on again. When the chill hits the air where you live, I hope you can give this recipe a try.

All the shepherd’s pie comfort with less fuss

Because, real life, ya know? It’s so fun to make a big pan of shepherd’s pie on the weekend, but if you’re craving that warm comfort on school night, this method of loading the creamy shepherd’s pie filling right on top of a perfectly baked potato is just the ticket.

The perfect baked potato

This is important! If you’ve never had a really well done baked potato with a creamy inside, and crispy skin on the outside, you are in for a treat! The method will seem so simple, but sometimes that’s the way to go – the less fuss the better. Avocado oil makes things super crispy, which is why I usually reach for that. And making sure the potato skin is coated in sea salt helps dry it out and crisp it up! I also have had nice crispy skin using olive oil. Seasoning the outside of the potato really well not only helps to crisp the skin, it also seasons the potato so you really don’t have much to do after cooking, other than pile on the shepherd’s pie filling!

Can I use sweet potato instead?

Absolutely! In fact 2 out of my 3 girls prefer their shepherd’s pie over a baked sweet potato versus the white potato. The prep method and cook time is about the same – sometimes if the sweet potato is a bit larger, it can take an hour to bake. Just prick the sweet potato with a fork around the 50 minute mark to see if it is soft on the inside.

Shepherd’s pie filling 101…

Savory, creamy, and hearty – that is what should come to mind for a shepherd’s pie filling. The gravy-like sauce is the perfect topping for your bake potato, and the taste will make any kid ask for seconds. I kept the veggies very “classic” shepherd’s pie with peas and carrots, but you really can use whatever you have on hand. If you are grain free, you can also leave out the corn. I love adding diced butternut squash to replace the corn in the fall. Again, pictured here in this post is the classic shepherd’s pie filling with the corn.

How to make the perfect “nest” for your shepherd’s pie filling

When your potatoes are done baking, use a knife to slice a lower case “t” along the top of the potato – one line down the length of the potato, and another across the width. Then pinch the ends of the potato until it “pops” open – the perfect little bowl to nestle all the shepherd’s pie bits and gravy into.

Weeknight prep tips

Both the potatoes and the shepherd’s pie filling can be prepared in advance. If you are a “prep day” kind of a person, you can make the filling on your prep day, and just stash it away in the fridge or freezer until you are ready to use it. The baked potatoes can be baked off as well, and just warmed through to crisp up in the oven prior to eating. Since the filling freezes so well, you really could double up, and save part of the batch for another time.

Print Recipe
5 from 19 votes

Shepherd's Pie Loaded Baked Potatoes

Shepherd’s pie loaded baked potatoes take that classic comforting dinner we all love, and make it into a family dinner made for a weeknight! 
Prep Time50 mins
Cook Time20 mins
Total Time1 hr 10 mins
Course: Main Course
Cuisine: American
Keyword: baked potato shepherd's pie, Shepherd's Pie, shepherd's pie stuffed potatoes
Servings: 5 servings
Author: Renee - www.raisinggenerationnourished.com

Ingredients

FOR THE POTATOES:

FOR THE SHEPHERD’S PIE FILLING

  • 2 tbsp friendly fat to cook in butter, ghee, avocado oil, olive oil will work well. I like to use half of this as leftover bacon fat for flavor
  • 1 medium onion diced
  • 3 medium carrots peeled and sliced
  • 3-4 cloves of garlic minced
  • 1 lb grass-fed ground beef
  • ½ tsp sea salt
  • ¼ tsp pepper
  • 2-3 tbsp tapioca flour depending on how thick/saucy you like your filling
  • 2 tbsp organic tomato paste
  • ¾ cup bone broth or water
  • 3-4 tsp coconut aminos it is fine to leave this out if you don’t have it – it does really add to the flavor though! It mimics soy sauce in flavor.
  • 1 tsp dried thyme
  • ¾ cup frozen organic peas
  • ½ cup frozen organic corn omit if you are grain free/paleo. Butternut squash subs well - dice it and cook it through at the beginning
  • Sea salt/pepper to taste to finish

Instructions

  • Pre-heat the oven to 425 degrees.
  • Make sure the potatoes are dry. Poke a fork into each potato 2 times. Rub the oil all over each potato, and then rub the salt over each potato.
  • Set the potatoes in a baking dish and bake at 425 degrees for 50 minutes until fork tender.
  • While the potatoes are baking, you can make the filling. Melt your friendly fat in a skillet over medium heat. Add the onions and carrots with a small pinch of sea salt, and cook for 3-4 minutes until softened. Add the garlic to stir in.
  • Add the beef to the cooking veggies along with the sea salt and pepper and brown the beef.
  • When the beef is done browning, stir in the tapioca flour and tomato paste, and cook for 1 minute.
  • Add the broth, coconut aminos, and thyme, stir to combine, and bring to a simmer. Once simmering, bring the heat to low, cover the pan with a lid, and cook for 7 minutes.
  • Take the lid off, stir in the peas and corn, and return the lid, cooking for 5 more minutes.
  • Taste the filling for salt and pepper, and then top your baked potatoes with the beef/veggie shepherd’s pie filling.
  • **Filling can be made days in advance for quick, weekday dinners!

More real food WEEKNIGHT DINNER recipes you might like:

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Walnut Crusted Crispy Mahi Mahi :: Kid Friendly and Gluten Free!

September 5, 2018

Quick, kid friendly, and gluten free, walnut crusted crispy mahi mahi is perfect for dinner any night of the week!

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Simple.

That’s the way we’re keeping life around here these days. My girls are all back to school, and anyone that has ever had a brand new pre-K or Kinder kiddo in the house knows that after school melt downs can be a very real thing. Since this is my third time around this block, I was prepared long before my fresh new pre-K sweetheart set foot in that classroom last Monday, and I planned out our menu that week accordingly.

Yummy flavor, minimal work.

Because that sweet little wee one in the picture above has needed some downtime after her exciting days of pre-K! She *big puffy heart* loves fish of any kind, so I just knew I had to plan that into our first week back to school. This minimal ingredient, and minimal hands on time crispy fish is always a favorite. After she ate 2 helpings, she was a complete chatter box telling me about all her exciting school time adventures!

Crispy fish method

I don’t take that whole “minimal work” thing lightly. Just a few ingredients into a bowl to “bread” the fish and then crisp it up in a skillet. Finish the cooking in the oven and it’s done. The key to the crispy outside lies in a few things:

  1. The right flour. Walnuts are pretty oily when you blend them up, so adding another flour to the ground walnuts makes up for the oily walnuts and gets the outside of the fish really crispy. White rice flour is one of my favorites because it is cost effective and nice a dry – which makes a nice crispy outside. But if you are true Paleo/grain free or do not tolerate white rice flour, you can use coconut flour which works to crisp things up just as good.
  2. The right oil. I feel like avocado oil or animal fat such as pastured tallow or lard makes anything crisp up the best. Butter and olive oil tend to make things softer. Also, scalding olive oil in the kind of heat you need for a crispy fish, can make it taste bad. Coconut oil will work just fine as well, but you will have the coconut taste there (which is fine if that doesn’t bother you!).
  3. And a super hot skillet. Big time cast iron skillet fan here, but if you don’t have one, a regular skillet will work just fine. Just don’t crowd the pan! If your skillet is smaller like mine, do the crisping up in batches so the temperature of the skillet stays hot.

Fish sourcing

We started finding the wild caught Mahi Mahi at Costco a year or so ago – I’m so thankful they now carry it along with wild caught salmon and cod so we can keep some variety to our fish night menu rotation. We also have a couple of local fish mongers that carry wild caught fish. Look around where you live – even our local grocer now keeps a selection of wild caught fish. To read more about why wild caught fish is more superior to farmed, visit www.eatwild.com.

Can I use other fish?

Sure! Wild caught cod is more fragile, so just handle it carefully – it also cooks a bit faster so back off the time. Smaller pieces might work better in the pan so it doesn’t fall apart, since cod is very delicate. Salmon works fine too if you have access to wild caught.

Side dish ideas

This part can really throw off your plans for a “quick and minimal work” dinner! Just keep it simple. My older girls are big time salad lovers. While my youngest will tolerate them, I ended up roasting her some sweet potatoes and serving buttered peas with them. Again, super minimal hands on work, and the sweet potatoes can roast right alongside the cooking fish. Here are some other ideas:

  • Mashed sweet potatoes
  • Steamed mixed veggies
  • Salads (here is a great Olive Garden salad dressing, and Ranch too!)
  • Roasted potatoes (you can roast other veggies like broccoli right alongside these too)
  • Squash (my kids’ favorite side – Instant Pot or roast it and blend with butter – keep it simple)
  • Bone broth cooked rice with veggies. This is so simple to do with those frozen mixed veggies – just pop the veggies right in with the cooking rice and top it all with butter.

Well fed, *and* well nourished

Because it is in fact possible to be fed and still not feel well and energized. My biggest goal when thinking about feeding children is making every bite they take count. Man, those school days can be long and exhausting. It is so important to snuggle them close, and let them unload from the day, but it doesn’t mean you have to compromise on re-fueling them if time to cook is short. Replenishing their little bodies can be as easy as a simple fish dinner, bowl of soup, or omelet. It can be fast prep, and nutrient loaded for their ever growing bodies. Happy school year to you!

Print Recipe
5 from 19 votes

Walnut Crusted Crispy Mahi Mahi

Quick, kid-friendly, and gluten-free, walnut crusted crispy mahi-mahi is perfect for dinner any night of the week!
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Course: Main Course
Cuisine: American
Keyword: crispy mahi-mahi, gluten-free mahi-mahi
Servings: 4 servings
Author: Renee - www.raisinggenerationnourished.com

Ingredients

  • 1 cup walnuts finely chopped (I buzz mine up in a food processor into a “meal”)
  • ½ cup white rice flour or coconut flour if you are grain free/Paleo
  • 2 tsp smoked paprika optional but lovely color and flavor
  • 1-2 eggs whisked
  • 4 wild caught Mahi Mahi fillets
  • Sea salt/pepper to taste
  • ¼ -1/3 cup avocado oil for the skillet enough to completely cover your skillet generously
  • Lemons and parsley to garnish if you choose.

Instructions

  • Pre-heat the oven to 450 degrees.
  • Combine the walnut “meal,” rice flour, and paprika in a shallow dish or plate. Set up the whisked egg in a bowl next to the walnut mixture and a clean plate for your coated fish at the end.
  • Coat the Mahi Mahi in the whisked egg, and then the walnut/flour mixture on all sides. Place the coated fish on a clean plate while you finish coating the rest of the fish. Sprinkle the tops of the coated fish with sea salt and pepper to your taste.
  • Heat the avocado oil in a skillet over medium/high heat. When the oil is hot, place 2 of walnut crusted Mahi Mahi fillets in the skillet and cook for 2-3 minutes ON EACH SIDE until the outside of the fish is golden brown. The less you move the fish around the crispier they will get – I even set a timer for about 3 minutes so I am not tempted to peek! When those 2 fillets finish cooking, place them on a baking sheet while you cook the other 2 fillets. You can cook all 4 in the skillet if your skillet is large enough, but do not over crowd them. I think the fish gets crispier using a cast iron skillet, and mine is smaller so I just do 2 at a time.
  • Place the baking sheet with the crusted fish into a 450 degree oven for 10 minutes to finish cooking the middle. Garnish with lemons and parsley if you choose.

 

More real food recipes you might like ::

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