Healthy Recipes for a Happy Family
(Recipe Collection)

35 Recipes Created by MOUNTROYALMOM

Trying to find kid friendly food that will please the adults in the family is no small task. I have tried to compile fun, tasty, healthy foods that the whole family can enjoy.

Recipes in this Collection

Organic Flax Seed Pancakes, Highwood Crossing
(no ratings)
Organic Flax Seed Pancakes, Highwood Crossing

Once you try these, you'll never go back to the high gluten, white flour kind. Made exactly as directed on the bag. These pancakes have flax which make them high in fat - the good kind!Submitted by MOUNTROYALMOM

Carbs: 28g | Fat: 6.6g | Fiber: 4g | Protein: 8.5g | Calories: 197.4
Breakfast Tortillas
(no ratings)
Breakfast Tortillas

Quick fast and a family fave!Submitted by MOUNTROYALMOM

Carbs: 21.5g | Fat: 10.6g | Fiber: 4g | Protein: 18.2g | Calories: 252.5
Zucchini and Chevre Frittata with Fresh Herbs
(no ratings)
Zucchini and Chevre Frittata with Fresh Herbs

Delicious, fresh mint and basil compliment the goat cheese and tomatoes.Submitted by MOUNTROYALMOM

Carbs: 9.5g | Fat: 20g | Fiber: 2.7g | Protein: 15g | Calories: 271.3
Buttery Baking Powder Biscuits
(no ratings)
Buttery Baking Powder Biscuits

Light and Fluffy. Perfect for strawberry shortcake or with a hearty soup such as our Five Minute Broccoli Cheddar Soup!Submitted by MOUNTROYALMOM

Carbs: 18.3g | Fat: 8g | Fiber: 0.6g | Protein: 2.7g | Calories: 156.4
Five Minute Broccoli and Cheese Soup
(no ratings)
Five Minute Broccoli and Cheese Soup

It's hard to believe that there is no cream or milk in this amazing soup. The secret are the navy beans, which add richness and thicken without all of the fat. Literally takes 5 minutes to make. I keep a can of beans in the cupboard and broccoli in the fridge as my emergency meal when the fridge is almost empty and I don't feel like cooking!!!
Note: Feel free to swap in low fat cheddar to reduce the fat content, but make sure it's OLD/AGED cheddar, to maintain the cheesy taste.Submitted by MOUNTROYALMOM

Carbs: 19.2g | Fat: 8.6g | Fiber: 9.7g | Protein: 18.4g | Calories: 207.1
Bocconcini and Cherry Tomato Salad
(no ratings)
Bocconcini and Cherry Tomato Salad

The perfect italian salad to serve with my bolognese sauce and spaghetti recipeSubmitted by MOUNTROYALMOM

Carbs: 5g | Fat: 19g | Fiber: 0.6g | Protein: 12.3g | Calories: 234.9
Crunchy Bok Choy Salad
(no ratings)
Crunchy Bok Choy Salad

Ichiban, peanut butter, peanuts... who would have thought that under all those yummy foods are bok choy, carrots, and peppers? Surprise!
About the ingredients:
I have completely replaced TAMARI for soy sauce in all of my cooking. It is lighter, tastier and can be bought in an organic, low sodium variety, which is delicious.
Red pepper flakes can be omitted for those sensitive to spicy foods (like my six year old!)Submitted by MOUNTROYALMOM

Carbs: 15.9g | Fat: 8.9g | Fiber: 2.5g | Protein: 6g | Calories: 144.8
Chicken Salad Rolls
(no ratings)
Chicken Salad Rolls

The perfect summer lunch. Full of fresh veggies and lean protein. I make a double batch, use smaller papers and serve as appetizers when I have guests.Submitted by MOUNTROYALMOM

Carbs: 27.7g | Fat: 1.1g | Fiber: 1.9g | Protein: 17.3g | Calories: 192
5 Bean Salad
Very Good 4.6/5
(70 ratings)
5 Bean Salad

5 Bean Salad or Dip StyleSubmitted by LADYBUG0147

Carbs: 20.9g | Fat: 2.4g | Fiber: 5.8g | Protein: 6.2g | Calories: 125.7
Quick Nutty Couscous and Fruit Salad
(no ratings)
Quick Nutty Couscous and Fruit Salad

Delicious! I never share this salad. The leftovers are hidden in the fridge for me to eat the next day! This recipe exchanges fruit very well. Try any berry, or switch the nectarine for peaches or mangoes.
About the Ingredients:
To toast sliced almonds, heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes.Submitted by MOUNTROYALMOM

Carbs: 56.2g | Fat: 18g | Fiber: 6.7g | Protein: 8.8g | Calories: 408.1
Grandma's Broccoli and Grape Salad
(no ratings)
Grandma's Broccoli and Grape Salad

Grandma Anderson makes this amazing salad every Easter with her delicious ham. It's always a favorite. Grapes, Broccoli, sunflower seeds, red onion and bacon. Yum.Submitted by MOUNTROYALMOM

Carbs: 20.4g | Fat: 11.2g | Fiber: 2.1g | Protein: 3.9g | Calories: 182.8
Soba Noodle Salad with Mango Vinaigrette
(no ratings)
Soba Noodle Salad with Mango Vinaigrette

Mixes the fresh flavors of Hawaii. A full meal in a bowl. Submitted by MOUNTROYALMOM

Carbs: 19.4g | Fat: 11.7g | Fiber: 1.8g | Protein: 21.9g | Calories: 266.6
Thai Beef Salad with Coconut Rice
(no ratings)
Thai Beef Salad with Coconut Rice

We've been making this dish for at least 10 years and have never gotten tired of it. It's delicious and nutritious. No need to add any sides.Submitted by MOUNTROYALMOM

Carbs: 37.9g | Fat: 20.1g | Fiber: 2.7g | Protein: 31.1g | Calories: 408.6
Chili Cinnamon Turkey Tacos
(no ratings)
Chili Cinnamon Turkey Tacos

Not your typical soft taco! A great summer fave. We always need extra avocado. The corn tortillas add depth and substance. Delicious. Fabulous when we need a quick, healthy dinner.Submitted by MOUNTROYALMOM

Carbs: 29.3g | Fat: 8.3g | Fiber: 3.2g | Protein: 13.7g | Calories: 244.8
Lamburgers with Nectarine Salsa
(no ratings)
Lamburgers with Nectarine Salsa

A summer staple in my house. Use fresh garlic, as it mellows nicely once it cooks. All of my kids love this recipe.
About the ingredients:
I buy the frozen New Zealand lamb in the 500g tube. It is quite lean and never tastes old.
The nectarines can easily be substituted with peaches or our favorite Mangoes!
Freeze the goat cheese before using it, then break it into dime size chunks so you get a great bite of goat cheese every so oftenSubmitted by MOUNTROYALMOM

Carbs: 30.3g | Fat: 17.2g | Fiber: 4.3g | Protein: 20.3g | Calories: 350.4
Turkey Wraps
(no ratings)
Turkey Wraps

My nutritionist gave me this recipe. The five spice powder and hoisin give it a a real Asian flare. My kids love to wrap their own.
About the ingredients:
Brown basmati rice cooks faster and is much tastier than regular brown rice.
Water chesnuts should be rinsed before using
Use fresh ginger.
Sesame oil should be cooked at moderate temperatures. If overheated, the fatty acids are damaged and the nutritional value of the oil is greatly affected. If it starts to smoke, wipe out pan and start again at a lower temperature.
Hoisin sauce can be found in the asian aisle with oyster sauce and soy sauce.
Five-spice powder is usually in the spice aisle but can sometimes be found in the imported/asian aisle.
To easily take apart a head of iceberg lettuce, hold the lettuce with two hands and firmly whack the stem on the counter. Pull out the stem and the leaves should easily come off. Wash once separated.Submitted by MOUNTROYALMOM

Carbs: 27.3g | Fat: 9.1g | Fiber: 5.2g | Protein: 21.2g | Calories: 278.3
Peach and Gorgonzola Chicken Pizza with Arugula Salad
(no ratings)
Peach and Gorgonzola Chicken Pizza with Arugula Salad

A quick easy meal, ready in half an hour. The balsamic zips up the chicken and balances out the sweet luscious peaches. Prep Time: 9 minutes Baking Time: 11 minutes Total Time: 20 minutes Difficulty: Easy Submitted by MOUNTROYALMOM

Carbs: 32.3g | Fat: 13.3g | Fiber: 3.2g | Protein: 20g | Calories: 348.1
Vegetarian Pizza
(no ratings)
Vegetarian Pizza

I bought pizza yeast and making pizza dough is a breeze in my kitchen aid. No rising needed. Use whatever veggies you like.Submitted by MOUNTROYALMOM

Carbs: 17.7g | Fat: 10.5g | Fiber: 1g | Protein: 7.1g | Calories: 196.1
Barbecued Chicken Ratatouille
(no ratings)
Barbecued Chicken Ratatouille

Another fave from my nutritionist. It is sooo good and has tons of veggies. You don't need to serve with anything else, but you could make some brown rice or a green salad.Submitted by MOUNTROYALMOM

Carbs: 17g | Fat: 10.9g | Fiber: 5.8g | Protein: 27.4g | Calories: 291.2
Barbecued Pork Ribs with Santa Fe BBQ Sauce
(no ratings)
Barbecued Pork Ribs with Santa Fe BBQ Sauce

Boiling then baking makes tender, flavorful ribs. Uses my favorite Sante Fe BBQ Sauce (separate recipe) but for a fast alternative, use bottled BBQ sauce.Submitted by MOUNTROYALMOM

Carbs: 54g | Fat: 24.3g | Fiber: 5.5g | Protein: 21.2g | Calories: 496.3
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