I do not have children in school yet but as a stay at home mom with 2 babies and a preschooler I need quick dinners. Let’s be honest, all the moms out there, we are surviving! I had a goal when I first became a mom and that was to feed my children the best that I could as often as I could. You see, as a realistic dietitian, I know that sometimes a fast food meal is completely acceptable because we are surviving but I don’t want to give my kiddos fast food as a norm. I also cannot afford to spend hours in the kitchen preparing gourmet meals because I have 3 kids 4 and under. So what do I do? I cook quick and healthy. I thought I would share some tips for making quick and healthy family meals along with a few recipes.
- Set it and forget it! Slow cookers are incredible. I swear a working mom had to invent this thing. When I’m doing a slow cooker meal I put the meat and the marinade in the crock the night before and then throw the crock in the refrigerator until the morning. My most recent slow cooker recipe was chicken breast, fresh tomatoes, and a McCormick spice mix (mojito lime) made like the directions on the pack. It was superb! The spice mix was great and except for the corn syrup was all spices and salt. I served it with corn on the cob and creamy cucumbers (sour cream and vinegar…more on the vinegary side).
- You go grill! I love using the grill…actually I love making marinades for the meat and veggies that my husband takes and grills. I make a wonderful adobo pork tenderloin that gets grilled. I use the adobo sauce from the canned peppers, lime and orange juice, splash of red wine vinegar, garlic, cumin, turmeric, some fresh herbs (whatever I’ve planted that season) and salt/pepper. I adapted my recipe from Eating Wells chipotle pork and I must say, since playing with the recipe I cannot give the precise measurements that I use but, wow…delicious every time! I would serve that with red skinned potatoes in olive oil and fresh herbs cooked on the grill and a delicious summer salad.
- Turn around turkey. Ground turkey is versatile. We add canned sloppy joe mix, taco seasoning (without hydrogenated oils), make turkey burgers and turkey meat loaf . I also add ground turkey to spaghetti sauce for a nice meat sauce and even do turkey meat balls. However you make turkey remember to incorporate whole grains and/or veggies to your meal to round it out.
- Fast cooking fish. Most fish cooks very quickly. Baked fish can be done in less than 30 minutes. Shrimp, mere minutes. Select only wild caught and sustainable. We’ll talk about more specifics on why in a later post but wild caught is better for the environment (and your body) and sustainably caught means we’ll have more fish in the future. In my usual meal planning holster I shoot for haddock, cod, tuna, salmon, and shrimp.
- Survival night. Yep we have a survival night. That can be anything from left overs to PB&J with cut up veggies or grilled cheese with tomato soup. Eating healthy doesn’t have to be gourmet. Make sure your meal is balanced with proteins, grains/starches, and vegetables…even if that means it is a salad and sandwich night.
Final thoughts: make sure your quick and easy meals have a protein (animal or vegetarian), grain or starchy vegetable, and a non-starchy vegetable. Fill your plate with that non-starchy vegetable and check out my blog on having a balanced diet for more information on what that means!
Challenge: make a meal plan this week using recipes that are quick, easy, and healthy!