This week is the last week of the healthy beef recipes from the Texas Beef Council. This week they asked me to come up with my own healthy beef recipe using the tips I presented in Week 1, Week 2, and Week 3. So for Week 4 I decided to use a pot pie recipe that I make for my family about once per month–Texas Pioneer Pot Pie with Beef.
But first, here’s some tips to make eating at home more nutritious and fun for the kids!
Nutrition Tips
Fantastic Family Meals
Make the most of family mealtime with these five easy tips:
- Enjoy one more family mealtime every week! Take a quick inventory of how many times you usually eat together as a family and look for easy ways to add one more family meal to your weekly schedule. If evenings are too hectic for a family dinner, set aside time for a weekend breakfast or lunch. After a month or two of this new pattern, you can then add another family meal each week until you are enjoying mealtime together most days of the week.
- Enjoy tasty menus for family meals! If you think putting a meal together had to be complicated or time-consuming, think again! The best meals are simple, delicious and planned together. Let everyone choose a favorite menu. Even small children can pick a main dish (like tacos or pasta), a vegetable (green salad or cooked carrots), and fruit for dessert (sliced apples or a fruit salad).
- Set an appealing table for family meals! Food is just one important part of mealtime. There are really easy ways to set the mood for a relaxed time around the table. A little extra attention to the actual table setting can add a lot to mealtime atmosphere. Go for a theme night like taco salad and Mexican fiesta décor using leftover souvenirs from your trip to Cancun or have one of the children make a centerpiece by folding colored construction paper.
- Enjoy conversation at the table! The conversations families have while eating together offer many benefits. Children learn new words from adults and adults are able to share the values with the next generation. Choose topics that are positive and allow everyone to talk. Even toddlers like to discuss topics like “what is your favorite color” or “what made you laugh today”.
- Enjoy distraction-free meals TVs, DVDs, multiple phone calls and text messaging can distract anyone making it difficult to eat or carry on a conversation. The solution is simple: Declare mealtime an electronics-free zone (except for an emergency, of course). Imagine that you are dining at a nice restaurant and play some soothing background music at low volume. It will be much more relaxing for everyone to be unplugged, especially you!
Now for the recipe which I know you’re going to love!
Filling
4 small carrots, sliced
1 potato, cubed
1 small onion, chopped
1 cup peas, frozen or fresh
4 T instant potatoes
2 1/2 cups beef broth or juices (you may add water to reach 2 1/2 cups)
2 cups beef roast or stewing meat, cut into bite sized pieces and sauteed
Texas Pioneer Pastry
1 cup flour (I use whole wheat since I have wheat berries and a grinder at home, milk will need to be increased slightly)
1 t baking powder
1/4 t salt
1/2 t sugar
1/4 c butter
1/4 cup milk
Method
Place vegetables in saucepan and cover with water. Cover and cook until tender (about 20 minutes). Drain. Mix in broth and beef and heat until hot. Add instant potatoes until desired thickness is achieved. Turn off heat. Pour into pie plate.
Make Pioneer Pastry. Sift the dry ingredients together and cut in shortening. Stir in milk to make a soft dough. Knead on floured surface until smooth. Roll out to 1/4 inch thickness and place on top of filling, crimping at the edges. Make several slits in dough.
Bake at 425 F for 10-12 minutes or until crust is golden brown.
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