I love smoothies, and I’m always looking for new and different recipes. This Banana Bread Smoothie with Fiber One™ Original Cereal is the perfect fiber-filled way to enjoy the flavor of banana bread without baking!
Fiber is one of those nutrients Americans struggle with. And by struggle with, I mean they don’t get enough on a regular basis. According to the Mayo Clinic, eating adequate fiber as part of a balanced diet is linked to a reduced risk of dying from cardiovascular disease and all types of cancer. Plus, fiber keeps you regular and promotes gut health. I don’t know about you, but that sounds good to me!
You may need more fiber, but there’s no need to turn to chalky supplements to get it. Take advantage of real food, such as Fiber One™ Original Cereal, to make easy and delicious recipes that help you include fiber without giving it a second thought.
If you’ve never added cereal to a smoothie, give it a try. This Banana Bread Smoothie has just enough cereal to amp up the flavor, and it supplies more than 40% of the Daily Value for fiber! It also provides a serving of fruit and a serving of dairy, all for under 300 calories.
It’s a new year, and you probably want a clean slate when it comes to eating. Who doesn’t, considering the crazy year we’ve all just had? Instead of vowing to drastically reduce food intake, however, resolve to eat more – fiber, that is. We may not be able to travel overseas just yet, but you can take your tastebuds on a trip with these easy, delicious Greek Turkey Burgers with Tzatziki Sauce that serve up 25% of the Daily Value for fiber!
Fiber, found in grains, fruits, vegetables, nuts, and seeds, is filling, and promotes eating satisfaction so you may get fuller with less food. Fiber is present in foods that also contain other nutrients, including carbohydrates, vitamins, minerals, and phytonutrients, which are beneficial plant compounds that help fight chronic conditions.
If you’re anything like most Americans, there’s a good chance you fall short on fiber. Drastic slimming programs that are popular each time we ring in a new year, such as the keto diet, juice cleanses, and super low-calorie eating plans, may only further decrease your fiber intake.
Don’t bother with fiber supplements to fill the fiber gap in your eating plan. It’s much more fun to focus on real food solutions, such as Fiber One ™ Original cereal; I use it in these burgers to increase the flavor, and the fiber.
I love cooking with Fiber One ™ Original Cereal, and would love to know what you like to make with it. How do you “flaunt your fiber?” Let me know in the comments!
Delicious, moist burgers with more fiber than most!
Prep Time10mins
Cook Time15mins
Course: Main Course
Cuisine: American
Keyword: fiber, Greek
Servings: 6
Calories: 350kcal
Ingredients
1/4cup frozen chopped spinach, thawed and drained
16ounces99% lean ground turkey breast
1/2cup1% low-fat cottage cheese, pureed
1/2cupcrumbled feta cheese
1tablespoondried oregano
1largeegg
2/3cup Fiber One TM Original Cereal, processed into fine crumbs
1/4teaspoonfresh ground black pepper
62-ouncewhole wheat buns, toasted or grilled, if desired
3/4 cup prepared Tzatziki sauce
Lettuce, tomato, and sliced red onion, if desired
Instructions
In a large mixing bowl, combine the spinach, turkey, cottage cheese, feta cheese, oregano, egg, cereal crumbs, and pepper. Mix well.
Form the burgers into 6 patties of equal size.
Coat a large grill pan (or any large pan you like) with cooking spray and set it over medium-high heat.
Add the turkey burgers and cook until browned on both sides, about 6 to 8 minutes per side. An instant-read thermometer inserted in the center of the patties should register 165 degrees F (74 degrees C).
Place cooked turkey burgers on buns and top each with 2 tablespoons Tzatziki sauce. Add lettuce, tomatoes, and onions, if desired.
Creamy Polenta, Shrimp, and Vegetable Bowls are an easy way to include seafood in your eating plan.
I love quick, delicious dinners, don’t you? These creamy polenta, shrimp, and vegetable bowls are easy enough to make on busy weeknights, and elegant enough for guests. That’s my kind of meal!
I first wrote this post in 2016. I recently changed the recipe and I wanted to make you aware of the improvements. I’ve also added tips for customizing these bowls depending on what ingredients you have on hand. I love polenta and shrimp, but if you want to use chicken or another type of seafood, that works, too!
Eat Seafood Twice a Week
Experts recommend eating at least two seafood meals weekly, and as many as three meals ( a total of 8-12 ounces) in a week’s time if you’re pregnant or breastfeeding. Seafood is rich in protein, healthy omega-3 fats that support heart and brain health, and other nutrients, including choline, which is often in short supply in the American diet.
Shrimp is one of Americans’ favorite types of seafood: we eat an average of nearly 4.5 pounds a year per person. (I’m pretty sure I am a top consumer!) Most of the shrimp we eat is imported, but shrimp is also harvested and sold in the U.S. As fish go, shrimp is considered one of the safest.
Frozen shrimp and other frozen seafood are useful to have on hand to make meal prep easier, but you can also use the fresh variety, too. You can even make these creamy polenta, shrimp, and vegetable bowls with frozen shrimp and you don’t have to thaw it before cooking!
How to Make Whole Grain Creamy Polenta
Creamy polenta is a mixture of cornmeal, water, butter, and cheese. (I add some milk to mine to make it creamier.) I prefer whole grain cornmeal for its taste and health benefits.
For this dish, you may want to use a medium or coarse-ground cornmeal; packages of cornmeal labeled as polenta are usually coarser grinds. You can substitute grits for cornmeal but you won’t get the same results or the same nutrition profile.
Customize your Creamy Polenta, Shrimp and Vegetable Bowl
I am not into fussy, precise recipes. In fact, I love recipes that people can change around to suit their needs and what’s in their pantry at the moment. Here are some tips for making do in the kitchen:
No spinach? Kale works well in this recipe, too. I haven’t tried it, but I’m sure the bowls would be delicious with other greens, such as collard and beet, and with broccoli.
Canned, drained diced tomatoes can be swapped for the red bell pepper.
If you don’t have cornmeal in the house, or you don’t want to use it, swap pasta, farro, or rice. Farro is a whole grain, and whole wheat pasta and brown rice are, too. Any of the three will help you meet the suggested daily intake of at least three servings of whole grains a day.
Cooked chicken can take the place of shrimp. Polenta pairs well with chicken, meat, and seafood.
I‘m a big believer in using what you have on hand. Readthisfor how to make ingredient swaps that work.
2largered bell peppers, chopped into 1-inch pieces
6clovesgarlic
5cupsbaby spinach, stems removed
1/2 teaspooncrushed red pepper flakes (optional)
1 cup whole grain cornmeal
1/2teaspoon salt
1/2 cup 1% low fat milk
2 tablespoonsgrated Parmesan cheese
2 tablespoonsbutter
16 ounces raw shrimp, peeled and deveined, tails removed
fresh chopped chives for garnish (optional)
Instructions
Place water in medium saucepan over high heat. Cover.
Add oil to large skillet. Heat oil over medium heat. When oil is hot, add the onion, red bell pepper, and garlic. Saute for about 5 minutes or until vegetables are tender.
Add the spinach and saute for another 3 minutes or until the spinach has just wilted. Add the crushed red pepper flakes and stir well. Remove from the heat.
When the water has boiled, slowly add the cornmeal, whisking constantly to prevent lumps. Add the salt. Turn the heat to low and simmer the cornmeal, stirring often, for 10 minutes. Add the milk, cheese, and butter and stir until the butter is melted and the polenta is creamy. Cover and set aside.
Return the skillet to the medium-high heat. Add the shrimp and cook until the shrimp is pink on both sides, about 5 minutes.
To serve, divide the polenta evenly between four bowls and top with the shrimp-vegetable mixture. Garnish with fresh chives, if desired.
You’ve probably seen the news about a possible shortage of meat, and higher meat prices, but even if you can’t buy all the beef you’d like, you can still enjoy juicy, delicious meat burgers. Beef and mushroom burgers are better for you and are a great way to stretch the meat you have on hand.
Why mushrooms are good for you, your food budget, and the planet
Mushrooms are tan or white, and are often disregarded for their lack of deep color, which is taken to mean that they’re not worth much nutritionally. Wrong!
Mushrooms supply B vitamins, selenium and other protective compounds, and when producers expose them to ultraviolet rays, mushrooms are an excellent source of vitamin D. In fact, mushrooms are the only source of vitamin D found in the produce aisle.
Here are some facts you probably didn’t know about mushrooms’ sustainability: it’s possible to grow up to one million pounds of mushrooms on a single acre of land, and producing a pound of mushrooms requires less than two gallons of water. That’s good news for the environment.
How to use less meat and not miss it
Mushrooms have a meaty texture and a savory taste called umami which pairs well with meat. I also use mushrooms to replace meat in marinara sauce and pizza, too.
Substituting mushrooms for some meat, no matter what type, increases vegetable intake, which is always a good idea. It addition, combining mushrooms and meat naturally decreases the calories, fat, saturated fat, and cholesterol in a typical beef burger.
Mushrooms provide a savory taste and meaty texture.
How to make beef and mushroom burgers
In my beef and mushroom burger recipe, each burger uses just two ounces of lean beef. I serve the burgers on whole wheat hamburger buns, along with a large green salad topped with olive oil and pepitas (pumpkin seeds) for extra crunch and nutrition. I like to garnish my burger with a horseradish/mayonnaise mixture, sliced tomato, and lettuce.
Processing cooked mushrooms makes for a consistency that’s closer to ground beef.
12 ouncesbaby bella mushrooms or white button mushrooms
2teaspoonsolive oil
8ounces93% lean ground beef
fresh ground black pepper, to taste
2largeeggs
1/2cupseaonsed breadcrumbs
2 teaspoonsdried basil
2tablespoonsWorcestershire sauce
42-ouncewhole wheat buns, toasted or grilled, if desired
Instructions
Chop mushrooms into 1/4-inch pieces.
Add oil to medium skillet over medium-high heat. Add mushrooms and cook until tender, about 5 minutes. Remove from pan, place in medium mixing bowl, and allow to cool for 5 minutes.
Place mushrooms in a food processor or blender and pulse until they take on a paste-like consistency, about 10-15 seconds.
Add the mushrooms back to the mixing bowl and add beef, black pepper, eggs, breadcrumbs, basil, and Worcestershire sauce. Combine thoroughly. Form mixture into 4 patties of equal size.
Preheat grill or grill pan to medium-high heat.
Cook burgers for 5 to 7 minutes on each side or until they reach an internal temperature of 160˚F.
To serve, place patties on buns with desired toppings
Notes
Per serving (burger and bun): 360 calories; 11 grams fat (3 grams saturated fat); 141 milligrams cholesterol; 771 milligrams sodium; 40 grams carbohydrate; 5 grams fiber; 27 grams protein
If you’re like me, you’re always looking for a new family dinner recipe, and by that I mean an easy and delicious dish that everyone likes and is quick enough to make for a weeknight meal. This Simple, Healthy Thai Peanut Chicken recipe fits the bill, and there’s a bonus: You only have to clean one pan!
How to Cook Simple, Healthy Thai Peanut Chicken
This recipe originally appeared in my book, Expect the Best, Your Guide to Healthy Eating Before, During, and After Pregnancy, and it was called Slow Cooker Thai Peanut Chicken. I made it a slow cooker recipe so that it could be ready at the end of a busy day. When I was pregnant and the mother of young children, knowing that dinner was already in the works was such a relief!
I thought it might be helpful to also include directions for stovetop cooking for when you want to make a quick meal with very little clean up, so I’ve included both cooking methods for the recipe in this post.
Also, feel free to use boneless, skinless chicken thighs instead of chicken breast meat. Thighs are less expensive than chicken breast, and some people prefer their flavor.
I think peanuts make everything taste better, but If someone in your family has a peanut allergy, it’s good to know that the recipe also works with sunflower seed butter.
The level of spiciness is up to you. The sauce gets its warmth from the ginger and the salsa, but you can also add cayenne pepper to take it up a notch. The original recipe doesn’t call for cayenne, as it can aggravate the heartburn that pregnant women often experience.
This easy recipe can be ready in less than 30 minutes or cooked in a slow cooker.
Prep Time5mins
Cook Time25mins
Course: Main Course
Cuisine: American
Keyword: chicken, easydinnerrecipe, peanutbutter
Servings: 4
Ingredients
16ouncesboneless skinless chicken breast
2tablespoonscanola oil
1/2 teaspoonfresh ground black pepper
3/4 cuptomato salsa
1/3cup smooth peanut butter
2tablespoonsfresh lime juice
1 tablespoon reduced-sodium soy sauce
2 teaspoonspeeled, grated fresh ginger, and more if desired
1clovegarlic, diced
1/4 teaspoon cayenne powder
1/4 cup chopped fresh cilantro (optional)
4lime wedges (optional)
Instructions
Slice chicken breasts into ½-inch thick pieces and season with the black pepper. Heat oil over medium-high heat in a large skillet.
Add chicken and cook for about 3 minutes on each side until lightly browned, turning each piece once.
In a medium mixing bowl, combine the salsa, peanut butter, lime juice, soy sauce, ginger, garlic, and cayenne pepper, if using, with a whisk. Add the salsa mixture to the skillet.
Cover, and cook for another 10 minutes on medium heat or until chicken is fully cooked.
Use a slotted spoon to remove the chicken from the skillet, and place on a serving platter. Spoon the sauce from pan over the chicken. Garnish with peanuts, cilantro, and lime wedges, if desired.
Nutrition information per serving (without optional ingredients):
Slow cooker instructions: Season both sides of chicken with black pepper. Place the chicken in the slow cooker.In a medium mixing bowl, combine the salsa, peanut butter, lime juice, soy sauce, ginger, garlic, and cayenne pepper, if using, with a whisk. Add the salsa mixture to the slow cooker.Cover and cook on low heat for 8 hours. Use a slotted spoon to remove the chicken from the slow cooker and place on a serving platter. Spoon the sauce from the slow cooker over the chicken. Garnish with peanuts, cilantro, and lime wedges, if desired.
What to Serve with Simple, Healthy Thai Peanut Chicken
I serve this meal with a variety of side dishes. Any type of rice, or rice or soba noodles, pairs well with the chicken. Green beans, broccoli, and asparagus are also good choices to complement the flavors in the recipe, but use whatever vegetables you have on hand.
You can swap cooked, riced cauliflower for the rice or noodles for a lower carbohydrate meal.
If you choose to make this chicken dish spicier, fruit, such as honeydew, cantaloupe, and watermelon will help balance the heat, and they are also a good source of fluid.
Pizza is one of my family’s favorite foods. Americans purchase 350 slices every second, so it’s safe to assume that you love pizza, too! These days, you’re probably preparing more pizza at home than you’re buying, and you may be having trouble finding yeast to make the crust. No problem. This easy no-yeast pizza dough recipe (which can be made with white or whole wheat flour) is ready in less than 10 minutes.
Have a warm pizza on the table in well under a half hour with this easy, no-rise crust!
How To Make Easy No-Yeast Pizza Dough
In traditional pizza dough recipes, yeast plays a big role in helping the dough to rise. In this recipe, baking powder and Greek yogurt stand in for yeast.
Baking powder helps the dough to rise but it needs the acid from the Greek yogurt to do its job. Greek yogurt also helps to tenderize the pizza dough.
You must use Greek yogurt in this recipe because regular yogurt is too thin to form the dough. Use any type of plain Greek yogurt you like, such as fat-free or whole milk.
How to Make Whole Wheat Pizza Dough with No Yeast
You can make this pizza dough recipe with 100% whole wheat flour instead of white flour, or a combination of all-purpose and whole wheat. I prefer whole wheat flour to all-purpose for a few reasons, although I just use what I have on hand.
Because the dough has Greek yogurt in it, it’s got more moisture than traditional pizza dough. When I use an whole wheat flour, I find the dough is not as sticky and easier to work with.
I also prefer whole wheat flour for the nutrition it offers. Whole wheat flour has more fiber than all-purpose, and it contains higher levels of certain nutrients, such as potassium, magnesium, and vitamin E. If you struggle to eat at least three servings of whole grains every day, whole wheat pizza dough is an easy, delicious way to include more.
However, it’s perfectly healthy to prepare this recipe with all-purpose flour, which is enriched with B vitamins and iron. Refined grains, such as all-purpose flour, are part of a balanced, healthy diet.
Tips for Making Pizza Dough Without Yeast
This four-ingredient pizza dough without yeast is simple, fast, and foolproof.
If you have kids, this is a perfect time to get them into the kitchen to help, and to learn basic cooking skills, too.
The dough is wetter than traditional pizza dough, so be sure to generously flour your work surface and rolling pin.
Preparation tips:
• The crust will be thin, so be careful when you transfer it to the prepared baking sheet. It if rips, just pinch it to fix the tear. You can divide up the dough and make personal pizzas, which is fun for kids to do.
• Crimp the edges of the dough because it may spread a bit in the oven and you don’t want to lose any of your toppings.
• Top the dough with pizza or marinara sauce (or not!) and whatever cheese and other toppings that you have on hand. Low-moisture cheese works best with this dough, as it already has a fair amount of moisture in it.
Your pizza can be ready in minutes using this easy no yeast pizza dough recipe, prepared sauce, and grated cheese!
Preheat oven to 425˚F. Lightly coat a baking sheet with cooking spray.
In a medium mixing bowl, whisk together the flour, baking powder, and salt.
Add the Greek yogurt and stir combined.
Turn out the dough onto a clean, well-floured surface. Using a rolling pin that's been coated in flour, roll the dough into a 12-inch circle.
Transfer the dough to the baking sheet and add toppings.
Cook on the bottom rack for 12-15 minutes.
Notes
• Don't overdo it on the toppings because the dough can get soggy. • The dough tends to be sticky, so be sure to generously flour the work surface and the rolling pin.• Don't worry if the dough breaks when you're handling it. Just put it back together! • Double the recipe for a larger - or hungrier - group and make two pizzas, or divide up the dough for personal pizzas.
Cereal is a delicious, nutritious food that offers a big bang for the buck. Ready-to-eat cereal with dairy milk provides a bowl of nutrients for an average of 50 cents a serving on average! Cereal is for more than pouring into a bowl and dousing with milk, however. You can eat it any time of day and in many ways. Check out what to make with cereal – you’ll be surprised at how creative my dietitian friends are!
Why cereal is a healthy choice for family meals
Whether it’s whole grain, or refined, cereal supplies energy-producing carbohydrate. In addition, it can be a source of other nutrients that often go missing in the diet.
Whole grain choices offer the most fiber, vitamin E, and selenium, but they are not usually enriched.
Refined grains are missing one or more of their three key parts – the bran, the germ, or the endosperm. Refining a grain results in some nutrient loss. However, most refined grains are enriched.
Enriched grains contain additional B vitamins, including folic acid, and the mineral iron. Iron and folic acid don’t occur naturally in significant amounts in whole grains, but they are welcome additions to refined grains, especially cereal.
Health experts recommend that women in their childbearing years get adequate folic acid every day. Adequate folic acid helps prevent neural tube defects during the first month of pregnancy. A serving of enriched cereal can provide as much as 100% of the Daily Value for folic acid.
The added iron in enriched cereal is a good source of this nutrient. Iron is needed to prevent iron deficiency anemia, which can result in long lasting fatigue, and other health problems.
You may be surprised to hear that grains of all kinds, including cereal, can be good for your waistline. An eating pattern that includes higher amounts of a variety of grains is associated with a healthier body weight.
Choose cereals with the least added sugar, which contributes additional calories. Save sugar-laden cereals for a treat, not an everyday food.
Since I think cereal is good any time of day, I’ve divided up the delicious healthy recipes with cereal into two groups: sweet and savory. Enjoy them at any meal, or for a snack!
Cooking in aluminum foil packets is fun! We usually grill foil packets of meat, fish, and vegetables for summer meals, but you can bake fish in foil indoors, too. This easy baked fish in foil recipe makes it simpler to include seafood two times a week, and clean up is a breeze!
Cooking in a foil packet keeps fish moist.
How to bake fish in foil in the oven
Foil packets, also known as foil parcels, help to keep fish moist when cooking. A foil packet seals in juices from the fish and the tomatoes, infusing this dish with great taste.
Canned tomatoes are a staple in my kitchen. They are convenient, nutritious, and delicious. You can use any type of diced canned tomato you like in this recipe, but I prefer fire-roasted for their intense flavor. I’ve also used two cups of fresh cherry tomatoes sliced in half in place of canned.
You can bake frozen fish in foil!
Did you forget to take the fish out of the freezer? Not a problem.
You can prepare this fish dish, and others, with frozen fish that you don’t have to thaw first! That’s good to know so that you can keep frozen fish fillets in the freezer for easy weeknight dinners.
I don’t always have the exact ingredients that recipes call for, and I’ve learned to improvise. Check out my tips foringredient substitutions and swaps.
It’s possible to use frozen fish fillets and make prep even easier!
The health benefits of eating fish
Fish and other seafood contain omega-3 fats, which are associated with heart, eye, and brain health, and are particularly important during pregnancy and early life. Fish is also relatively high in protein for the calories, as long as you don’t fry it or smother it in fatty sauces. For example, one serving of this fish dish supplies 24 grams of protein – nearly half of what many adults need in a day – for about 200 calories.
Experts suggest that adults eat at least eight ounces of seafood a week; children need less. Pregnant and breastfeeding women require eight to 12 ounces of seafood weekly. Most Americans, including pregnant and breastfeeding women, do not consume the suggested amount of seafood.
It’s easy to include the suggested amount of seafood with easy fish recipes like this one fortuna burgers.
How to get your kids to eat more fish
A child’s taste buds, and sense of smell, is much better than an adult’s, and certain foods can be overwhelming at first. Oily fish, such as salmon, may turn kids off because of its strong taste, and mild white fish, such as cod and haddock, are typically better for beginners. Adding vegetables, such as canned tomatoes or mild, yogurt-based sauces to fish dishes may also improve fish acceptance.
Believe me, it hasn’t always been easy to get my kids to like fish, but all three of them loved this recipe from an early age. Be patient with children who turn their noses up to fish, or any other food. Include fish on the menu on a regular basis and don’t badger them to eat it. They are more likely to come around to eating seafood when the pressure is off and they see you enjoying fish dishes!
Twenty five minutes is all it takes to make this tasty fish dish perfect for weeknight meals!
Prep Time5mins
Cook Time20mins
Total Time25mins
Course: Main Course
Cuisine: American
Keyword: easydinnerrecipe, fishinfoil, foilpacket
Servings: 4people
Calories: 202kcal
Author: ewardrd
Ingredients
1poundbreaded cod, haddock or other white fish fillets
114.5-ounce candiced, fire-roasted tomatoes, not drained
2tablespoonsolive oil
1tablespoon dried parsley
Instructions
Preheat oven to 400˚F.
Line a medium baking dish with a sheet of foil big enough to make a packet, about 12 to 14 inches long. Place fish in the baking dish and top with tomatoes, olive oil, and parsley.
Fold the sides of the foil inwards around the fish, and fold in the top and bottom of the foil. Pinch the foil closed to create a package.
Bake for 18-20 minutes or until fish is flaky and opaque. When cooked, open the packet carefully to avoid spilling the juices. Serve immediately.
Just because you’re stuck at home right now doesn’t mean you want to cook, or even know how! Or, maybe you prefer to prepare simple meals on most days, even though you like to spend time in the kitchen. No worries. Here are 19 healthy, simple meals to make when you don’t want to cook, and most use pantry staples. Double, or quadruple the “recipes” as needed!
Meals don’t need to be fancy to be delicious and good for you, too!
Easy No-Recipe Breakfasts When You Don’t Want to Cook
In addition to being delicious breakfast choices, these meals make good snacks. However, you can eat them for a lunch and dinner, too!
• Top a 2-ounce whole-wheat bagel with 2 tablespoons peanut butter, almond butter, or sunflower seed butter. Serve with 8 ounces 1% low-fat milk or unsweetened fortified soy milk, and fruit.
Five minutes is all it takes to make a batch of No-Bake Oatmeal Raisin Cookies that pair perfectly with a carton of Greek yogurt and fruit.
• Spread 2 slices whole grain bread with 2 tablespoons sunflower seed butter, and top with 1 small banana, sliced, or another fruit. For instance, 2 tablespoons raisins, which contain no added sugar.
• Scramble 2 eggs and divide equally between a small whole-wheat pita pocket that’s been cut in half. Add salsa, a handful of spinach, and 1⁄4 cup shredded reduced-fat cheese, if desired. Pair with 8 ounces milk or fortified soy milk.
• Scramble 2 eggs with 1⁄4 cup diced mushrooms or other vegetables, and 1⁄4 cup shredded reduced-fat cheddar cheese. Serve with 2 slices whole-wheat toast, and fruit.
• Pair a hard-cooked egg with 8 ounces low-fat yogurt in addition to 1 slice whole-grain toast, and fruit.
• Halve a cantaloupe or honeydew melon, remove the seeds, and fill with 1 cup cottage cheese or low-fat yogurt. Serve with a whole wheat roll.
My go-to fish meal: breaded haddock topped with a can of undrained chopped canned tomatoes and dried parsley with vegetables and whole grain bread. Cook at 400˚F for 15 minutes or until done.
Lunch and Dinner Meals to Make When You Don’t Want to Cook
These meals require a minimum of cooking, and very little clean up!
• Microwave a medium potato. Scoop out the insides and mix with 1 cup cottage cheese. Return the filling to the potato skins and warm in the microwave. Add a green salad.
• Top 1 whole-wheat pita round or small whole wheat Naan bread with tomato sauce and sliced part-skim mozzarella or cheddar cheese. Broil until cheese melts. Serve with 8 ounces 100% orange juice or enjoy with an orange or 2 clementines.
• Make a quick quesadilla using two whole-wheat 7-inch sandwich wraps, 2 ounces chopped leftover chicken, and 1 ounce Monterey Jack cheese. Grill in a skillet. Enjoy with fruit.
• In a bowl, layer 1 cup cooked whole-grains, for instance, whole-wheat couscous, 1 cup cooked vegetables, and 4 ounces cooked leftover salmon, or canned or pouched salmon.
• Mix 4 ounces canned or pouched, drained tuna with mayonnaise and pair with 10 whole-grain crackers, and sliced red bell pepper.
Canned lentil soup is a great start to a simple, balanced meal.
• Mix 1 cup canned reduced-sodium lentil soup and 1 cup cooked pasta or other leftover cooked grain such as farro, brown rice, freekeh, or quinoa, and chicken or beef, if desired. Serve with 8 ounces milk or fortified soy beverage in addition to fruit.
• Combine 1 cup canned white beans, drained, with 1 tablespoon olive oil and 4 ounces peeled and raw shrimp in a skillet. Cook until shrimp are pink. Serve with fruit or vegetables.
• Saute 8 ounces 100% ground skinless turkey breast meat or 95% lean ground beef with chopped onions and 1⁄2 teaspoon ground cumin. Spoon cooked meat equally onto 2 whole-wheat tortillas in addition to chopped tomato, lettuce, and plain yogurt. (This dish serves two.) Serve with Greek yogurt and salsa and fruit or vegetables.
Use whatever meat, beans, or vegetables you have on hand to make quick quesadillas.
• Coat 4 ounces thinly sliced chicken breasts or tenders with flour. Heat 1 tablespoon canola oil in a medium skillet over medium heat. Cook chicken for about two minutes on each side. Place chicken on a whole-wheat sandwich bun and garnish with tomato and lettuce, and avocado, if desired. Serve with 8 ounces milk and a piece of fruit or baby carrots and cherry tomatoes.
• Fast fried rice: Heat 2 teaspoons canola oil in a medium skillet. Add 1 cup cold cooked white or brown rice, 1⁄4 cup chopped onion, 1⁄4 cup cooked peas or diced carrots or both, and 2 beaten eggs. Toss the entire mixture until the egg is cooked. Season with a dash of low-sodium soy sauce. Serve with fresh fruit.
For a simple, balanced meat, add protein-rich foods, such as cooked chicken, canned tuna or salmon, or beans.
• Place 4 ounces cooked shrimp, canned or pouch tuna, cooked or pouch salmon, cottage cheese, or tofu, on top of 2 cups chopped leafy greens and 1⁄2 cup grape tomatoes. Top with a mixture of 2 teaspoons olive oil and balsamic vinegar. Serve with whole-grain bread or roll.
What are your go-to simple healthy meals these days?
September is National Family Meals Month. I’m a big fan of eating together, but I also know that even the thought of making that happen on a regular basis can be overwhelming. That’s why it’s a good idea to have 5 stress-free family meals on repeat!
Why Family Meals Matter
It’s no wonder why there’s an entire 30 days devoted to encouraging families to eat together more often. Experts frequently tout the benefits of family meals, including better nutrition, improved school performance, and higher self-esteem in children.
In a perfect world, spouses, partners, and kids would be home at the same time, nobody would be cranky, tired, or hormonal, and nobody would complain about the food. But we know that rarely happens.
Still, as the mother of three, it’s important to try.
Sitting down together over a meal helps kids in a number of ways, no matter how often your three year-old wanders off in search of something more interesting, your partner turns up late, or your teen turns up her nose at what’s for dinner.
Do you really need to eat together as a family?
Family meals help kids develop a sense of regularity and routine that could carry into later life. A study of college students suggests eating at the same time promotes better nutrition. And, eating together allows you to teach kids good table manners and expose them to new foods.
If you can’t make family meals happen as often as you like, take comfort in this: A large study that examined the effects of family dinners on children found that spending time with your kids and taking an interest in their daily lives matters most for their well-being, whether that happens during at meal times, or at other times.
Interested in more family meals with less stress? I highly recommend lowering your standards.
5 No-Fuss Family Dinners
Keep dinner as simple as possible. Cook at home as often as you can, and don’t worry about dining out or ordering in every so often, but do make healthier choices.
Here are five healthy dinners you can have on the table in 20 minutes or less:
Stir-fry 8 to 12 ounces of lean ground beef or 100% ground skinless, boneless turkey breast with a large chopped onion, cumin, and salt and ground black pepper. Combine with 1 cup canned, drained black beans. Spoon the cooked meat/bean mixture onto 4 whole wheat tortillas. Top with shredded cheese, chopped tomato, lettuce, and low-fat sour cream. Or make this chili, and pair it with fruit.
Store-bought rotisserie chicken; salad of prewashed greens, cherry tomatoes, and olives; quick-cooking grain such as whole wheat couscous, and milk.
Grilled cheese or tuna melt with sliced tomato; cup of lentil soup (beans are vegetables!); fruit, and a cup of yogurt.
Serve Brinner (breakfast for dinner): French toast made with whole grain bread, fruit, milk; pancakes made with whole wheat flour served with fruit and milk; or an omelet prepared with cheese and leftover vegetables, with fruit, milk, whole grain toast or roll.
Pizza prepared with whole grain tortillas or whole wheat Naan bread and store-bought shredded cheddar cheese; green salad; fruit.
Hi, I'm a registered dietitian, writer, recipe developer, and mother of three who specializes in food and nutrition communications and believes in progress, not perfection. If you're interested in easier ways to live a healthier life, you're in the right place. Welcome!
Hi, I'm a registered dietitian, writer, recipe developer, and mother of three who specializes in food and nutrition communications and believes in progress, not perfection. If you're interested in easier ways to live a healthier life, you're in the right place. Welcome! 