School-Night Suppers

Back-to-school dinners can be such a drag (when they’re not pizza, that is). Full days, busy schedules, and the return of homework mean that evening meals don’t see the attention or enjoyment they deserve. 

VT enlisted the skills of registered dietitian nutritionist Maya Feller to come up with four wholesome, kid-friendly dinner options that make nutrient-dense non-starchy vegetables the focus. “Non-starchy vegetables are low in carbohydrates while being great sources of fiber, vitamins, and minerals to have cardio-protective and disease-fighting benefits,” Feller explains. “The remainder of the meal should be a mix of carbohydrates coming from starchy vegetables (peas, corn, potatoes, winter squash), and/or whole grains paired with lean proteins from legumes and/or low-fat dairy.”

The Recipes

Stealth Health Mac and Cheese

Kids will never guess just how loaded with good-for-them vegetables this pasta favorite is.

Get the recipe here.

Chickpea and Swiss Chard Succotash

The sweet flavor of corn will entice kids to expand their palates and eat a healthy medley of greens and legumes. For extra protein, serve on a bed of steamed millet or quinoa.

Get the recipe here.

Curried Yellow Squash with Rice and Pigeon Peas

Pigeon peas, rice, and curries are staple dishes in Caribbean kitchens. We’ve kept the curry seasoning mild so the recipe will be kid friendly, but you can always boost the flavoring of the squash by using more (or a hotter) curry powder. Serve with a side of steamed greens.

Get the recipe here. 

Bok Choy, Butternut Squash, and Spicy Tofu Triangles

Pull all those leftover condiments out of the fridge and pick your favorite to pair with this simple dish. Serve with steamed rice.

Get the recipe.