Sunday, August 10, 2008

"I Eat The Colors Of The Rainbow"

My kids love the Swingset Mama's "Colors of the Rainbow" song. So here's a colorful 15 minute lunch/dinner idea:

(1) Wash, peel, cube a sweet potato. Throw into a medium saucepan with water about 1/2 way covering the potato. For me, it took 2 minutes to bring it to a boil, then I simmered for 6 minutes on med-low.
(2) Meanwhile, shape 1 lb. ground meat (I used buffalo) into patties and place in a skillet on med-high heat. Season w/ salt & pepper if desired. Fry for about 10-12 minutes (time will depend on the type of meat you use and the size of your patties.
(3) Wash a broccoli head. Break off in the pot over the sweet potato after step #1 is complete. Cook/steam about 4-5 more minutes.
(4) Serve with butter/ghee/maple syrup on the sweet potatoes, ketchup or crushed tomatoes (I sometimes use spaghetti sauce...the kids don't know the difference and it normally doesn't have sugar/vinegar).
(5) Serve with a tortilla, slice of bread, or crackers to get a grain in.


Use any ground meat - turkey, buffalo, beef, chicken, lamb
OR use mashed beans (when you fry them, use canola or safflower oil)

Use any starchy root vegetable in place of the sweet potato - carrots, white potato, turnips, acorn or butternut squash, parsnips

Use any green vegetable in place of the broccoli (you may have to adjust your "steaming" time) - spinach, green beans, peas, lima beans, asparagus.

Now you can play the song while your kids eat their veggies (:

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