By Danielle Preissing, MS, CNS, LN written for Dr. Kara Fitzgerald
Getting kids to eat clean nourishing foods is not always an easy task. If you are looking to add veggies, healthy fats, antioxidants, and probiotics to your kids’ diet, throw these ingredients together for a well-balanced and healthy meal.
The turkey and veggie bowl is a gluten-free, dairy-free powerhouse packed with macro and micronutrients to support healthy growth and development in children and adolescents. This bowl supplies nutrients which support metabolic processes, healthy detoxification, methylation pathways, bone development, and a healthy gut microbiome. It also supplies a multitude of vitamins and minerals which help to boost the body’s antioxidant capacity for improved immune health. Additionally, the bowl provides healthy fats for brain and cellular health. Most importantly, it tastes delicious.
- Arugula is a cruciferous vegetable high in vitamin A derivatives (lutein, zeaxanthin, beta-carotene) and vitamin C. It provides nutrients for eye, bone, and immune health.1
- Avocado is a great source of potassium, fiber, Omega 9 fatty acid, and vitamins E, K, and folate. Eating avocado supports a balanced nutrient profile.2
- Cauliflower is a nutrient dense cruciferous vegetable well known for supporting detoxification and balancing methylation processes in the body.
- Extra Virgin Olive Oil (EVOO) is a potent source of Omega 9 fatty acid supporting brain, immune, and cardiovascular function.3
- Grass-Fed Turkey provides a balanced profile of amino acids while also supporting metabolism with B vitamins, zinc, selenium, and phosphorus.2
- Gold Potatoes offer B vitamins and minerals to support cellular health.
- Lemon adds flavor and vitamin C. Vitamin C is a powerful antioxidant which maintains cellular health, boosts antioxidant status, and increases iron absorption.
- Pine nuts are a healthy source of Omega 6 fatty acids supporting brain, bone, and metabolic health.2
- Sauerkraut is made from fermented cabbage. Cabbage is highly nutritious, providing detoxification and methylation support. Fermented cabbage (sauerkraut) adds beneficial bacteria contributing to a healthy gut microbiome.
- Zucchini contains potassium to support regulation of cellular processes and vitamin C as a potent antioxidant.2
- 2 medium Gold Potatoes (diced in ¼ inch cubes)
- 1 head Cauliflower (Chopped)
- 1 Zucchini (diced into ¼ inch cubes)
- 2 cups Arugula (Chopped)
- 2 Tbsp. Avocado oil
- 1 lb. Ground Turkey (Grass-fed)
- 2 cups Sauerkraut
- ¼ cup Pine Nuts
- Drizzle EVOO
- Squeeze of Lemon
- Salt and Pepper (to taste)
- 2 Avocados
- Preheat the oven to 400°F.
- Dice potatoes and zucchini separately and set aside. Chop cauliflower and arugula separately and set aside.
- Mix diced potatoes and chopped cauliflower with avocado oil and a 1-2 tsps. of salt. Roast in the oven until tender and browning.
- Sautee turkey in a medium skillet using 1 tbsp. avocado oil. Add desired spices, salt, and pepper. Cook until brown. Once cooked, add diced zucchini, and cook for 5 minutes.
- In a mixing bowl, mix cooked vegetables, cooked turkey, arugula, pine nuts, sauerkraut with EVOO and a squeeze of lemon.
- Top with avocado slices and serve.
- Any of the ingredients can be swapped out or replaced with different ingredients to fit different dietary or taste preferences.
1. Gropper SS, Smith JL, Carr T. Advanced Nutrition and Human Metabolism. 7th ed. Cengage Learning; 2018.
2. Cronometer. Published 2021. https://cronometer.com
3. Lord R. Laboratory Guides to Health. 12th ed. Arrowhead Bioscience; 2021.