Cooking a healthy meal can be a full-time job for any parent. Between planning and organizing, it takes a lot of effort to stay on track. That’s why I have a few hacks on hand to quickly improve the nutrient density in meals.
Quinoa is a great cook ahead that can be sprinkled onto a salad for an exotic addition of protein. It absorbs flavors so you can pair it with any dressing and it will taste great. Quinoa is also a great way to cut back on rice. For recipes that call for rice, try replacing ½ of the amount with quinoa. You will hardly see the difference yet you will improve your nutrition by adding fiber and lowering your glycemic index. Quinoa is a good source of minerals such as folate, iron, zinc, and magnesium. It also contains all the essential amino acids, giving it a high score for a good source of protein. Beware though, it is still a grain and too much of it can be “too much of a good thing”.
Rich in iron and really flavorful, this makes a great addition to the kids’ mac and cheese. They simply LOVE it. Recently I have started experimenting with combining it with cauliflower rice. I sauteed a chopped onion or leek for about 5 minutes, then add the riced cauliflower (2 bags frozen) for another 5 minutes, sprinkle some dill or use fresh if you have, add salt and pepper. After it caramelizes add a bag of frozen spinach and cook for about another 10 minutes. Serve with a dollop of Greek yogurt or some feta and you have a low carb, Greek spanakopita inspired delicious and quick alternative. Spinach is a quick add on to rice, quinoa rice or even sautéed as a side dish. Power up!
Mushrooms act as a major immunity booster that can help the body fight illness as well as several types of cancers. It is recommended that you have a little daily. But who can keep up? Try freezing your mushrooms for easy access to omelets, and sautéed meals. Sautée some with onion and keep in the fridge as a sandwich or salad topper. Consider making mushroom burgers. They are easy, quick and very filling.
These are really misunderstood in my opinion because they are usually eaten out of a can. Try soaking a bag overnight and then giving them a quick boil until soft. No spices needed! After they are softened you can eat them plain -so sweet!- or add them to any salad. Keep in the fridge for an easy add on! You can also throw them in the blender with lemon juice and olive oil for a nice hummus.
The best way to increase your fruit intake is to keep it easily accessible. Take a few minutes to cut fruit and keep it in the fridge. It will more likely be your next snack or meal. My favorites for this are watermelon and honeydew. Another great trick is to load up on berries. They have a very short shelf life so eating them will be a priority.
This superfood can be added to any snack to boost fiber and omega 3’s along with antioxidants. Who doesn’t want that in a bowl of cereal, instantly? Consider adding to your yogurt, toasted bread, and even ice cream.
This is my go to side dish when I need that extra something to add to a meal. If I am baking dinner it can go straight into a baking dish with some EVOO. If not I can easily steam it and cleanup is a cinch. A major player in the cruciferous family, it is rich in everything, good for you and delicious. Always keep on hand.
Setting up for success with easy cheats makes up a big component of healthy eating. Now that the kids are helping themselves to snacks it’s even more important to have these easily accessible and at the front of the fridge.
CoachTheresaWV is a MOM and Health Coach whose goal is to help people harness their inner voice through self-care. She believes in lifestyle habits that include fitness and clean living and is sustainable for long-term health results. Follow her at https://www.facebook.com/trainandtransformyourlife/ or email her at CoachTheresaWV@gmail.com for a free consultation.