Beef for Life Beef for Life_E_7.2018_eBook | Page 7

A gROWiNg FAMiLy
Hockey practice, school projects, weekend playdates... who
has time to cook? Having a young family is a busy time. This is
a stage when nutrition can take a backseat to other priorities.
Sometimes just getting through the week is difficult enough!
The key at this stage is to develop strategies that help you get
wholesome foods on the table fast. Strategies like pre-prepping,
using the slow cooker, batch cooking and developing a weekly
menu plan can all help you avoid the drive-through.
Some tips for success...
• Have kids help choose homemade meals
• Cook an extra steak to use in a wrap for tomorrow's lunch
• Use leftovers to give you a head start on the next meal
• Make kids welcome to help in the kitchen
MORE THAN EVER,
NUTRITION MATTERS.
Obesity rates are alarmingly
high and recent statistics
show that kids ages 9 to
13 consume 57% of their
calories from foods low in
nutrient value. These
nutrient-poor foods are
displacing the foods kids
need to stay healthy and
energized.
Who doesn't love meatballs? Meatballs freeze well, so you can whip up
a double batch on a Sunday and reap the benefits all week long.
All Kinds of Beef Meatballs
INGREDIENTS
1 lb (500 g)
1
1
⁄ 2 cup
1
⁄ 3 cup
Ground Beef
egg, lightly beaten
dry bread crumbs
finely grated carrot
⁄ 3 cup
1 tbsp
1
⁄ 2 tsp
1
shredded onion
Worcestershire sauce
EACh salt and pepper
METHOD
Lightly combine all ingredients; form into about thirty 1-inch balls.
Bake on lightly oiled foil-lined baking tray in 400°F oven for 15 minutes, until digital
rapid-read thermometer inserted into centre of several meatballs reads 160°F (71°C).
Makes 30 meatballs.
VAriATioNS – try adding the following to the basic recipe prior to forming and
baking the meatballs:
italian: 2 tbsp pizza sauce and 1 tsp dried oregano. Serve with extra pizza sauce or
spaghetti sauce.
Asian: 2 tbsp hoisin sauce and 1 ⁄ 2 tsp ground ginger. Serve with peanut sauce or sweet
and sour sauce.
Mexican: 1 tbsp chili powder and 2 garlic cloves (minced). Serve with salsa.
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