Finding Joy in the Kitchen: Family-Friendly Meals in the New Year

Citrus Coconut Energy Bites:

Citrus and coconut will transport you to the tropics anytime you take a bit of this snack. Combine fresh orange zest and juice with shredded coconut, oats, and a little honey or maple syrup. Roll the mixture into bite-sized balls and refrigerate for an easy, energizing snack. For an extra twist, you can add a handful of nuts or seeds for a crunchy texture. (Full Recipe Here)

Make It Work for You:

• If you need this to be nut free, you can use tahini or sun-butter instead of the almond butter.
• Orange juice concentrate can be substituted for the fresh juice.
• Chia seeds are an excellent addition as they will help keep the energy bites together out of the fridge.

Picky Eater Modifications:

• Make sure the coconut is chopped up small. Huge pieces will make these harder to eat and turn a picky eater away.
• Both Lemon or Lime would also be excellent in these bites. You can substitute the orange zest for lemon or lime. Then, add an additional 1-2 Tbs of sweetener, and up to 1/4 cup additional oats to accommodate the shift in flavors and textures.

Recipe Idea: Spiced Apple Cider

Homemade apple cider spiced with cinnamon, nutmeg, and cloves can fill your home with a comforting aroma and provide a festive drink option for the whole family. To make it, simply simmer apple juice with the spices and a bit of orange zest, then serve warm. (Full Recipe Here)

Make It Work for You:

• Make the cider in a crock pot and turn in on low. Then, go outside as a family and play on the sledding hill, take a walk in the woods, or even just stroll around your neighborhood. Then, when you come in from the cold, you will have a perfect drink to share together. 

Picky Eater Modifications:

• Keep the cider cool so that kids don’t have the sensory overload of something too hot.
• Leave out the spices so that a kid can just enjoy the fun treat of a cup of apple juice. 

Recipe Idea: Maple-Glazed Sweet Potatoes

Maple syrup can bring a natural sweetness to any dish. And, sweet potatoes symbolize nourishment and warmth in many cultures—perfect for starting the year with comfort. Combine the sweet with the cozy for a family friendly meal in the New Year. It is simple. You roast the sweet potatoes and then drizzle on a bit of maple syrup, cinnamon, and a touch of butter. The result is a comforting side dish that pairs well with any winter meal. (Full Recipe Here)

Make it Work for You:

• The raw sweet potatoes can be prepared up to 24 hours in advance. Cut the sweet potatoes into desired sizes then store them in cold water in the fridge. When ready to use, drain, dry and keep going with the recipe. Keep the pieces on the larger side so they do not become too water logged.
• Hold the cinnamon if you want to keep closer to the savory side of the sweet/salty divide.
• Serve these alongside some grilled chicken you might have left over from the pomegranate salads. Or,

Picky Eater Modifications:

• Even though you lose the fun New Year’s connection, you can keep the joy of having a side dish that is so easy. For a particular eater, keep some of the sweet potatoes out of the maple syrup glaze. The plain sweet potatoes can be tossed with a little oil and baked on a cookie sheet in the same oven as the maple cinnamon sweet potatoes.

Recipe Idea: Sweet and Savory Pomegranate Salad

Toss fresh greens, like arugula or spinach, with pomegranate seeds, sliced cucumber, and feta cheese. Add grilled chicken breast or thighs on top, and drizzle with a simple vinaigrette made with olive oil, lemon juice, a pinch of salt, and a little honey. The burst of sweet pomegranate seeds adds a refreshing contrast to the creamy feta and tart dressing. (Full Recipe Here)

Make It Work for You:

• This can be a vegetarian side dish. Make it a meatless main by rinsing a can of beans and then topping the salad just before serving. I suggest chickpeas, but a creamy white bean would also be tasty.
• Make this a hearty meal by adding extra protein. Grilled chicken pairs perfectly with these flavors. Grill extra chicken on a night with a few extra minutes. Then, chop it up and store it sealed in the fridge for up to 3 days. When you are ready to eat this salad, put it on top for a fast weeknight dinner.
• Use store bought dressing, or make it ahead of time so that this salad can be on the table in moments.
• In the produce section, you will find pomegranate seeds already removed from the husk. Save at least 10 minutes by buying the pomegranate from that area.

Picky Eater Modifications:

• Make it a “build your own” lunch or dinner. People can choose pomegranate, lettuce, cucumbers, chicken or all of the above. Keeping them separate lets everyone join in the meal in a way that is yum for them.
• Have a few dressing options. A fancy dressing will work for some but not others. Good old ranch goes a long way with many people.

Recipe Idea: Pomegranate Bliss Yogurt Parfait

Layer Greek yogurt with pomegranate seeds, a drizzle of honey, and a sprinkle of granola for a quick and healthy breakfast, dessert, or even “breakfast for dinner” night. You can also add chia seeds or nuts for more healthy fat and texture. (Full Recipe Here)

Make It Work for You:

• Use a yogurt that fits with your New Year’s health goals. You can find a grass fed brand at a local grocer. Go with a lower fat carton if you are watching saturated fat this New Year. Watching your sugar? There are tons of lower sugar options on the shelves without needing to purchase artificial sweetener varieties. And if you are after clean eating, here are some ideas for helping out with the big journey. This recipe idea will set you up well on that journey.
• Pomegranate arils can be removed in advance and stay good in the fridge for 3-5 days in a closed container.
• Homemade granola is amazing, simple and nutrition. You could make this days in advance and have it ready to go. (Mine lasts up to 2 weeks in the cupboard). I have a tried and true recipe here. If you aren’t up for making it yourself, a grocery store or local farmer’s market will have some great alternatives.

Picky Eater Modifications:

• Plan to serve the different components separately. My middle child does not like granola with yogurt or berries, but she loves all three of them apart. Our family does “make your own” parfait and then we all sit down and eat together.
• If yogurt is too tangy, or the wrong texture for someone in your crew, try granola and milk with the fruit on the side.
• Make the granola together. My oldest doesn’t like fruit in her granola so she and I always make a “fruit free” option for parfait night. Since granola lasts a long time, it often lasts through 2 different parfait meals.

Warm and Cozy Lentil Stew

A hearty stew made with lentils. Start by sautéing carrots, celery, garlic, bell pepper, and onions makes for a flavorful base. Then, add tomatoes, lentils, spices, and broth. Simmer together and enjoy a nutrient-dense dish perfect for the winter months. For extra flavor, add a dash of smoked paprika and a handful of kale for some greens. (Full Recipe Here)

Make It Work for You:

• This can be a one pot stew, a stove top meal, an InstantPot soup, or a crock-pot dish. Make it right before dinner time, or put it in the crock pot in the morning and come home to a super cozy, culturally interesting dinner.
• Double or triple the recipe to have leftovers for lunches or even a second dinner. It will also freeze well to enjoy a family-friendly meal in the New Year for a second time.

Picky Eater Modifications:

• Don’t fight a battle over dinner. Serve this stew with some good bread and a few raw veggies. This stew would be tasty with some grated cheese on the top, so you can have that on the table for your kids to grab and eat with or without the lentils. Everyone will be eating together even though some bowls are lentil stew light.
• Puree the soup before serving so that it has a smooth texture and the individual veggies cannot be identified. Celery is controversial for some kids, but tastes great in a stew. Blend it up and no one has a celery crises.

Recipe Idea: Soba Noodle Stir-Fry

Quick and easy, soba noodles stir-fried with vegetables like bell peppers, carrots, and broccoli make for a wholesome meal. Toss in a soy-based sauce with a touch of sesame oil and garlic, and you’ve got a simple yet flavorful dinner. For extra protein, you can add tofu, chicken, or shrimp for a family-friendly meal in the New Year. (Full Recipe Here)

Make It Work for You:

• To cut down on prep time, include a bag of pre-shredded cabbage and carrots as a vegetable option.
• The sauce can be made up to 3 days in advance and be waiting for you in the fridge.
• If you want to go veggie heavy, make sure you give yourself 10-20 minutes to chop everything. Bell peppers and broccoli are hardy so you can chop these a few days in advance and store them in the fridge.
• For the protein, you can buy already prepared options from the store or cook them on another day so that when it comes time to stir fry all you have to do is mix the ingredients in the correct order and add the sauce.
• If you want really crunchy veggies, don’t make this this in advance. However, turning this into a Crock Pot or InstantPot make-ahead meal will still yield tasty results. Cook all the veggies and the sauce in the insta pot (or crock pot). Then when you are ready to eat boil the soba noodles. Finally, serve the sauce and veggies over the noodles for a super fast amazing flavor explosion.

Picky Eater Modifications:

• Let your kids have only the soba noodles, free from sauce or cooked veggies.
• Leave a few of the julienne and chopped veggies to the side so that kids who like their vegetables raw can still partake.
• If you added a protein option, consider leaving a small portion out of the sauce so that “non-saucy” kids can still have some.
• Pre-portion the plates. Only include the veggies that your kids will eat on their plates. It is a little more work, but you can sift out the broccoli or peppers for a kid that can’t handle them.

Recipe Idea: Pulled Pork Sandwiches

Slow-cook pork shoulder with chopped onions, barbecue sauce, and a few simple seasonings for a savory, melt-in-your-mouth pulled pork. Perfect for easy sandwiches, on top of a salad or even in a wrap. This dish is simple to make and full of rich flavor that the whole family will love. (Full Recipe Here)

Make It Work for You:

• Utilize the InstantPot or slow cooker, but make sure to give the pork enough time. A slower cook generally yields the best results.
• When it comes time to shred, if the meat doesn’t come apart easily with 2 forks, try putting it in a stand mixer with the basic paddle attachment.
• The meat can be made in advance and warmed up when you need it. The meat will also freeze well if tightly packaged so make enough for a few meals and save some for later.
• Serve this with coleslaw. Take a bag of pre-shredded cabbage, mix it with a a jar of coleslaw dressing and you have a side in 2 minutes flat. A tip from my sorta-southern husband is to add the slaw directly to your sandwich. Sooo good!
• You can make the rolls from scratch, buy them from a bakery, or even used sliced sandwich bread.
• If you are doing lower carb for the New Year you can serve this on top of greens or roasted veggies. Trying gluten free? Put your “good fortune pork” on top of potatoes or even rice.

Picky Eater Modifications:

• Slow cook (or pressure cook) the pork with out the sauce. My kids do not eat sauce, so I make the meat with only the tiniest bit of bbq sauce. Then, we each add sauce to our sandwiches.
• Chop the onions really small or leave them out. They do add great flavor, but the meat is tasty both ways.
• Some people simply don’t like meat. So, consider having slices of cheese or a jar of peanut butter available as an alternative.

Recipe Idea: Almond Cookie Bars

Transform the classic almond cookie into a simple, easy-to-make almond cookie bar that embodies the flavors of cultures ranging from China, to the Middle East, all the way to Italy and France. These cookie bars are made by combining butter, sugar and eggs with almond flour and all purpose flour. At the end we stir in almond extract, for a distinctive flavor. When these bars come out of the oven we have a nutty, slightly sweet treat that is both delicious and a perfect finish to a family-friendly meal in the New Year. (Full Recipe Here)

Make It Work for You:

• To make these gluten free, you can substitute oat flour for white flour and add another egg. You might need to adjust the bake time. As long as you watch them for signs of doneness they will still turn out stellar. I use a food thermometer inserted near the center. At 190-200 degrees they are done. If you want them a bit soft, pull them out when the middle is at 170-180 degrees.
• You can control the sweetness level in these bars. If I call these snack bars (instead of dessert) I can get away with going down to 1/3 cup sugar with my crew, but people who are used to store bought sweets will enjoy these more the way the recipe is written.
• The sliced almonds are optional, but they add a nice crunch and texture variation.
• Try adding different types of chips. Dark chocolate, caramel, or white chocolate would all be particularly yummy.

Picky Eater Modifications:

• You can bake these longer or shorter depending on what texture your family prefers. Go shorter for gooey and bake longer for sturdier bars. Texture is a thing for many particular eaters so adjusting the bake time can make these more palatable.
• A light dusting of powdered sugar right before serving can make these extra fun and entice kids to try something new. They can even help make it “snow” over top of these bars!