This is an easy and delicious soup that the whole family can enjoy. It is quick to make which is always a bonus. This soup is adapted from The Gluten Free Vegan's Tuscan Bean and Kale Soup. Enjoy. 

1 Tbsp     Olive oil
1              Onion, diced
3              Garlic cloves, minced 
1              Carrot, diced
1/2           Zucchini, diced
2 Cups     Kale, shredded
1 Cup      Green beans, cut into pieces
1.5 Cups White Navy beans, cooked or 1 19 oz Can of      
                 White Navy beans, drained
4              Roma tomatoes, blended
1/2 Cup   Tomato sauce
6 Cups     Vegetable Stock
3/4 Cup   Quinoa, rinsed
2 tsp        Black pepper
2 tsp        Oregano
1 tsp        Herbamare
1 tsp        Cumin
2 tsp        Chili pepper

1. Heat oil in a large pot.
2. Add onion and garlic and cook until slightly browned.
3. Add carrots, zucchini, kale, green beans and continue to cook for about 2 minutes.
4. Add beans, blended tomatoes, tomato sauce, vegetable stock, quinoa and spices.
5. Bring to boil, then cover and reduce heat to a simmer for 30 minutes. 

Looking for more recipes for your family? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com  

Whether this is your first year or you are a seasoned lunch packer deciding what to pack for your child’s lunch can be a difficult task. All too often, especially as the year progresses, we get stuck in a rut and fall into sending the staple lunches; same old sandwich again?

A great way to provide some ideas of what to pack, and also have some variety is to sit down and take a few minutes to brainstorm ideas with your kids.

Together (and this is the key part) write down favourite meals (and leftovers) that might be good options for school lunches. As you start packing the lunches, have your kids report back:

1.     What’s working as well as what is not working? Get their feedback and involve them.

2.     What could make it easier to eat?  Often lunches aren’t eaten due to lack of time.

3.     What’s something new they want to try? Aiming for something new once every 1-2 weeks helps grow the list.

The goal is that over the school year the school lunch list will grow bigger and bigger, and you’ll have more and more options at your finger tips. This also helps avoid the boredom that sets in when the same lunch is sent day in and day out. Remember this list is fluid- listen to your kids’ feedback: add, remove and adjust according to what they are saying. This is another way to involve your kids and make school lunches a little less dreaded than they often are (or become), by both kids and parents.

Need more help with packing school lunches? Contact Jill, Nurture the Future’s Registered Dietitian at nf.nutrition@gmail.com