Thrive Boldly: Rainbow Power Pasta: A Fun & Nourishing Dinner for Hungry Kids

There’s something special about the way my friend lights up when she cooks for her kids—it’s her love language. After a long school day, they come home hungry, tired, and ready for something delicious. She wants to feed them well, but also keep things fun and colorful to make dinnertime an experience they look forward to.

This Rainbow Power Pasta is packed with kid-friendly flavors, lots of veggie goodness, and a creamy sauce that feels indulgent—but is actually loaded with nutrients. It’s an easy vegetarian dinner that fills them up, fuels their growing bodies, and makes them happy.

The Brain & Why This Recipe Works 

This meal is designed for both the gut and heart brain, which are key for digestion, mood, and emotional connection—all essential after a long school day.

• Colorful veggies = brain fuel! Each color represents different vitamins & antioxidants.

• Healthy fats from avocado help with focus and energy.

• Lemon & garlic support digestion and immunity (helpful for school germs!).

• High-protein pasta (like chickpea or whole wheat) keeps them full and strong.

Recipe: Creamy Rainbow Power Pasta

Ingredients (Serves 4-5)

• 12 oz whole wheat or chickpea pasta (for extra protein & fiber)

• 1 cup broccoli florets, chopped

• ½ cup red bell pepper, diced

• ½ cup carrots, shredded

• ½ cup cherry tomatoes, halved

• ¼ cup purple cabbage, finely sliced

• ¼ cup frozen peas

• 1 tbsp olive oil

For the Creamy Avocado Sauce:

• 1 ripe avocado

• 1 clove garlic, minced

• 2 tbsp fresh lemon juice

• ¼ cup plain Greek yogurt (or dairy-free alternative)

• 2 tbsp olive oil

• ½ tsp sea salt

• ¼ tsp black pepper

• ¼ cup water (to thin, if needed)

Instructions:

1. Cook the pasta according to package instructions. In the last 3 minutes, add the broccoli, carrots, peas, and cabbage to the boiling water to soften slightly. Drain.

2. Blend the sauce: In a blender, mix avocado, garlic, lemon juice, yogurt, olive oil, salt, and pepper. Add water as needed until smooth and creamy.

3. Toss it all together! In a large bowl, combine the pasta, veggies, and sauce. Mix well and top with cherry tomatoes and bell pepper for crunch.

4. Serve warm or cold—this pasta is just as good the next day!

Optional Toppings: Grated Parmesan, sunflower seeds, or a sprinkle of nutritional yeast for a cheesy flavor!

Drink Pairing & Why

Strawberry & Banana Smoothie – Naturally sweet, packed with fiber, and a fun pink color!

How to Make:

• Blend 1 banana, ½ cup frozen strawberries, 1 cup almond milk (or regular milk), and a drizzle of honey.

Alternative: A cold glass of oat or dairy milk for extra creaminess and calcium!

Gratitude & Mantra (Rest & Digest)

Before eating, take a deep breath and say:

"Food is energy, love, and joy. I am grateful for this delicious meal and the people I share it with."

This helps little ones slow down and appreciate their meal, making dinnertime more mindful.

Music to Listen to While Eating

 For a fun vibe: Happy – Pharrell Williams (because pasta night should be joyful!)

For a chill family moment: Here Comes the Sun – The Beatles (classic and warm)