Fit family meals

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Lori’s at The Keeping Room, where Shannon Crocker shows us how to make simple fit family meals to stick with your new year’s resolution.

More information: Gay Lea

Recipes

Apple & Kale Smoothie
Instead of refueling with a sugary sports drink, try this energizing combination of protein-rich cottage cheese, wholesome kale and applesauce.

Ingredients

• 1 cup GAY LEA – Nordica 1%, or Fat Free250mL
• 1 cup Unsweetened Applesauce 250mL
• 1 cup Chopped Frozen Kale or Spinach 250mL
• 1 banana, small and ripe1
• 1/2 cup Water 125mL
• 1/2 cup Ice, crushed 125mL
• 1 tbsp Lemon juice 15mL
• 1 tsp Vanilla Extract, (optional)5mL
• 1/2 tsp Ground Cinnamon2mL

Preparation Time: 5 minutes

Instructions
Combine cottage cheese, applesauce, kale, banana, water, ice, lemon juice, vanilla (if using) and cinnamon in a blender. Blend on high speed for 2 minutes or until very smooth. Serve immediately.

Makes 2 to 4 servings (or 4 cups/1 L).

Tips:
•Add maple syrup or honey to sweetened to taste.
•Adjust thickness with extra water to taste.
•Omit the crushed ice and use a frozen sliced banana instead.

Cottage Cheese Meatball Marinara

Ingredients

• 1 cup Nordica Cottage Cheese 250mL
• 1/2 cup bread crumbs, plain 125mL
• 1/4 cup Ivanhoe Parmesan Cheese, grated 50mL
• 3 Garlic Cloves, minced and divided
• 2 Eggs, lightly beaten
• 1/2 tsp Salt 2mL
• 1/2 tsp Pepper 2mL
• 1 lb Extra Lean Ground Beef 500mL
• 1 Mild Italian Pork Sausage, casing removed
• 3 cups Passata or Puréed Tomatoes 750mL
• 1/2 cup Onion, grated 125mL
• 1 pinch Hot Pepper Flakes
• 1/2 cup Fresh Basil Leaves, chopped 125mL

Preparation Time: 25 minutes

Instructions
Preheat oven to 425°F (220°C).

Combine cottage cheese, breadcrumbs, Parmesan, 1/3 of minced garlic, eggs and half each of salt and pepper well. Crumble in ground beef and sausage meat; mix well.

Shape into 12 equal-sized meatballs; arrange, in a single layer, in a 9” x 13” (3 L) baking dish. Bake for 15 minutes or until lightly browned and set.

Meanwhile, mix passata or puréed tomatoes, grated onion, hot pepper flakes, remaining garlic, salt and pepper. Pour mixture evenly over meatballs and cook for 30 minutes or until meatballs are cooked through and sauce is slightly thickened; gently add basil. Garnish with additional Parmesan to taste.

Makes 4 to 6 servings.

Tips
• Serve meatballs over hot cooked pasta or rice.
• Spoon meatballs into submarine buns and top with shredded Ivanhoe Mozzarella cheese for a meatball sandwich.
• Make ahead: After baking the meatballs for 15 minutes, cool slightly. Poor uncooked sauce over top. Reserve in the refrigerator for 1 day or freeze for up to 3 months. Thaw in refrigerator overnight. Cook for 30 to 40 minutes or until bubbly and thickened.

The quest to make a healthier meatball has been a challenge. Often using leaner ground meats leads to tough and dry meatballs. Cottage cheese is the ‘secret’ ingredient that keeps these better-for-you meatballs moist and delicious. Share the fun and host a weekend meatball party. Invite your friends over to make big batches of these tasty, oven-baked meatballs to fill everyone’s freezer with a quick weeknight meal solution.

This recipe is one of 150 featured exclusively in the Gay Lea cookbook, Our Table.
Click to order a copy