Dr. K’s Prescription for Happy Healthy Children:
One Week Menu for a Family of Four
Saturday is a special day for most families. Kids are home from school, we wake up late and we don’t have a schedule for the day. Some families with children attend sports events or run errands and spend most of the day in and out of the house.
I included a hearty breakfast, including fruits, eggs, bread and olive oil in a delicious, easy to prepare way. For most, this breakfast is going to be prepared in the middle of the day, and many skip lunch after waking up late.
For the main dish of the day I chose the Tuna Pie; it can be baked at home and taken to eat on the road or at events, since it is as delicious cold as it is right out of the oven.
In its preparation we are using many of the ingredients we have already used in previous days. For example, we are finishing up the red pepper and green pepper we used a few days before.
BREAKFAST: Fried fruit with French Toast & Glass of Milk
Ingredients:
2 nectarines
1 banana
1 handful of blackberries
olive oil
4 whole wheat slices of bread
2 eggs
¼ cup of milk
Cut the nectarines, leaving the skin on and removing the pit. Cut up the banana in thin circles. Place both in a saucepan and add 3 tablespoons of olive oil. Cover and cook slowly. Add the blackberries after 5 minutes of cooking. The olive oil will enhance the flavor of the fruit, bringing up all the natural sugars of the banana and nectarines. The blackberries add a dark color and creamy consistency to the mixture. It is cooked when the fruits are soft and well mixed into smooth syrup.
Beat the eggs and add a pinch of salt. Mix in the milk. Heat up 3 tablespoons of olive oil in a frying pan. Dip the whole wheat bread slices in the egg and milk mixture and place them in the olive oil until they are brown on both sides.
Serve the French toasts with the fruit mixture on top.
LUNCH/DINNER: Tuna Pie
Ingredients:
2 ready-to-bake crusts for a 9” pie
3 tomatoes
½ red bell pepper
½ green bell pepper
1 onion
2 hard-boiled eggs
olive oil
1 can of white Albacore tuna (7 oz.)
Preparation:
In a saucepan heat 4 tablespoons of olive oil. Cut up the tomatoes, red pepper, green pepper and onion and cook for about 30 minutes. Add salt and a pinch of sugar if desired. When all the vegetables are soft, add the tuna and the hard-boiled eggs, cut in pieces. Cook for another 10 minutes on low.
Grease the bottom of a round, 9” oven-safe pie pan and place the lower layer of the pie crust in it. Pour in the mixture of ingredients and cover with the top pie crust. Fold in the edges, sealing the ingredients. Make a few holes in the top crust, using a fork. Place it in the oven and bake at 350 degrees for about 30 minutes. It is ready when the crust takes on a uniform brown color.
You can use beaten egg to brush over the top crust before placing in the oven for a glossy effect.
