Whether
you're on the crazy, busy school schedule, the crazy busy work schedule, or both...below are several easy tips to help make dinnertime quick, nutritious &
delicious!
Before we dive into the tips and meal suggestions.
The basics essentials for each meal:
1.Carbohydrates (vegetables, fruits, grains)
2. Proteins (animal and plant)
3. Fats (animal and plant)
4. Dairy (for calcium)
As you can see from the, USDA they recommend we fill our plates with a great amount of vegetables and fruits along with grains, protein, and dairy. In addition, you'll notice the plate is colorful--that is intentional! Fill your plates with colorful foods.
A few of our favorite nutritious & quick meal ideas:
Salads-Chock full of...everything!
A dinner salad certainly doesn't simply mean a chunk of iceberg lettuce, tomato and dressing.
To make a meal out of a salad, include cooked chicken, shrimp, tuna, avocado beans, tofu, cheese, and/or hard-boiled eggs for protein.
Add in loads of fresh vegetables, and even fruits. Instead of loading up with dressing, place your favorite dressing in a small dish next to your salad and simply use as a light "dip." Gathering, washing, and cutting (supervised of course) are fun for the kids too. For additional nutritional benefit, make your salad colorful and top with a small handful of seeds, nuts, or even unsweetened cereal like Enjoy Life's Perky's Crunch Flax. Yum!
Sandwich Night ~ get creative!

Got creative kids? Let them gather up all of your family's favorite sandwich fixings & go to town. It may not be your idea of a delicious meal, but you might be surprised what your family comes up with. And think outside the breadbox: Consider offering flour or corn tortillas, English muffins, bagels, pita breads, large whole-grain crackers, etc. Or no bread at all: red, yellow, green peppers, large mushrooms, or thick sliced apples make great customized sandwich "ends"-fill with nut butters, hummus, cream cheese, natural lunch meats & sprouts.
One of our family favorite quick bites are mini home-made pizzas on whole-grain bagels or English muffins. Simply place a spoonful of pizza sauce on the bread and top with your favorite pizza toppings. Bake & Enjoy.
Plug It In ~ Smaller Appliances
If you're craving a hot meal, (I totally get it...its about this time of year I crave a bowl of my home-made chili! (Click here for my chili recipe)
Don't forget about those smaller appliances. An electric griddle, wok, toaster oven, or panini maker. We love our panini maker...sometimes it sits out on the counter for days as we fill our favorite breads or pita with everything from left-overs to veggies & cheeses. One of the beloved kitchen appliances of all time is, The Crock Pot! There are literally thousands of simple and healthy recipes on-line or in cooks books for crock pot use. You will find recipes for your favorites foods, including homemade applesauce, lasagna, and of course soups & stews. So easy!...just throw in the ingredients, turn it on, and walk away. Cooking Light offers 105 Favorite Slow-Cooker Recipes on their website: Click Here.

More than just a trend, studies now show many benefits of eating more raw fruits and veggies. Even if you don't want to commit to a raw foods diet long term, pick up a raw food cookbook and experiment with some of the recipes or visit Meatless Mondays to learn the many reasons we might want to avoid eating meat at least once each week, and review/try their delicious recipe ideas.
Mix It Up ~ in a blender
In a super pinch for time? Why not create a super healthy smoothie! There are many smoothie recipes available that include fruits, veggies, nut butters, yogurts, and the list goes on. One of my very favorite super quick meals; "The healthiest meal on the Planet" according to Dr. Jamie McManus, the Shaklee 180 Smoothee! Very easy to mix up, absolutely delicious, and packed with 1/3 of all your daily nutrition requirements...simply shake and enjoy. It really doesn't get any easier! I enjoy one of these smoothies every morning, but have been know to enjoy them for dinner on those nights when cooking just isn't in the cards.

Go Outside~to grill that is
Many people might only use their grill in the summer months, but good news, gas or charcoal grills work year round! And hey, maybe you can talk someone else into barbequing dinner! Grilling your entire meal including, meats, veggies, tofu, fish, kabobs, and even some fruits, etc, outside on the grill will allow you to create packets of meals ahead of time, or as mentioned, pass the cooking job on to the, "grill-master!"
Check out the Weber website for winter grilling tips.
Whatever way you choose to make your meals, be sure to include all the food groups. As shown on the above chart, our plates should be full of a variety of mostly vegetables, some fruits, grains, and protein, with a bit of dairy (or calcium is what I like to say).
Make it fun, enjoyable, nutritious, and delicious.
Want some additional time saving tips or help getting organized? Here are tips from the USDA as well:
Prepare Healthy Meals
Kitchen Timesavers 
Try these kitchen timesavers to cut back on time and make
less work for you. By taking the stress and hassle out of cooking,
you’ll have more time to enjoy it and to spend with your loved ones.
Click on the hyperlinks below to see quick videos.- Organize your kitchen. Keep frequently used items such as cooking oils/sprays, spatulas, cutting boards, and spices within easy reach. This will save you from having to search for them later.
- Clear the clutter. Before you start cooking, clear off your counters. This allows more room for prep space.
- Chop extra. When chopping up veggies for a meal, chop more than you need. Take the extra, place in a reusable container and freeze. Then next time you need it, you can skip a step.
- Have everything in place. Grab all ingredients needed for your meal – vegetables chopped, spices measured, and meats thawed. It will be easier to spot missing items and avoid skipping steps.
- Double your recipe. For your next casserole or stew, try doubling the recipe and freezing the extra. You’ll save time and make cooking next week’s dinner a snap!
- Clean as you go. Fill up the sink with soapy water and wash the dishes as you cook. It’ll make clean up go much smoother!
- Save some for later. Freeze leftover soups, sauces, or gravies in small reusable containers.
Denise Gaskell
Gaskell Healthy Solutions
gaskellwellness@comcast.net
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