Healthy Living Reality

Tag: dinner

  • Healthy Dinners for Busy Nights Series: Top Proteins for Low-Effort, Kid-Friendly Meals

    Healthy Dinners for Busy Nights Series: Top Proteins for Low-Effort, Kid-Friendly Meals

    Life is busy. By dinner time, I’m usually tired and thinking about a long to-do list that I haven’t finished. I don’t have much time or energy for making elaborate meals, but I know that nutritious meals are critical. They keep us going now, and they set the stage for a healthier future. In this series of blog posts, I’ll give my top foods for putting together healthier and quick meals, and offer tips for serving balanced meals that kids and parents can enjoy. Let’s start with protein.

    Protein is essential for everyone, and growing kids can use a lot! It’s a good idea to have at least one high-protein food at most meals and snacks. My son enjoys most lean proteins that I offer, thankfully. Here are some of his favorites that are quick to get on the table.

    What Is a Lean Protein?

    Lean proteins are usually defined as protein sources that are low in saturated fat. It may be surprising to hear that the category of lean proteins usually includes nuts, peanuts and seeds. They’re high in fat, but mostly in heart-healthy unsaturated fats. 

    These are usually considered lean proteins.

    • Fish and shellfish
    • Skinless chicken and turkey, including lean ground turkey
    • Beans, split peas, and lentils 
    • Low-fat cheese and cottage cheese, non-fat yogurt, and non-fat milk
    • Eggs and egg whites
    • Nuts, peanuts, and seeds

    These are usually not considered lean proteins.

    • Fatty meats like many steaks, ribs, most ground beef, brisket, and pork chops
    • Processed meats like ham, bacon, sausage, pepperoni, and salami

    Red meat can be low in saturated fat, but even lean red meats can increase the risk for heart disease due to the way your body digests them. 

    Some deli meats are low in fat and calories. Lean ham and turkey breast are examples. Because they’re processed, they usually contain nitrates, which are known to increase the risk for certain types of cancer. That’s why I tend to avoid them. 

    Keeping Lean Protein Lean – Healthy Cooking Methods

    How you prepare your protein matters, too. Grilled and roasted choices, for example, are lower in carbohydrates and fat than battered or breaded and fried options. Fish sticks, popcorn shrimp, and chicken fingers are common examples of lean proteins transformed into not-so-lean options. 

    Eggs – Naturally Tasty and Quick

    Eggs are staples in my household when prices are down. Kids like their texture, too. They don’t need seasoning, and they’re high in protein. Egg whites are nearly pure protein, while egg yolks have every essential nutrient except vitamin C – no joke! I usually make egg whites for myself to reduce cholesterol and saturated fat.  My son likes yolks and whites, so I usually give him a whole egg and additional whites if he wants. 

    I like making a few hard-boiled eggs that I can keep in the fridge for a few days and peel at meal time. We also make a lot of eggs in a frying pan with cooking spray. They take about 3 minutes to prepare, and the pan may be easier to clean than you expect. We both like eggs plain because we like their taste naturally, but you can add cheese, vegetables, and any herbs you like. 

    Cottage Cheese – A Refreshing Source of Protein and Calcium

    Cottage cheese is as quick as it gets when it comes to protein. Just serve it! It’s cool and refreshing on warm days when my son has been playing hard all afternoon. He always lights up when I offer him cottage cheese. Each half-cup of low-fat cottage cheese has 13 grams of protein and 8% of the daily value for calcium, which is essential for bone health. 

    We both like it plain, but most people add nuts, seeds, fresh cut fruit or berries, or whole-grain cereal to it. You can also cook with it; for example, try it in lasagna layered with marinara sauce and whole-grain noodles or slices of eggplant. 

    Swai – Carb-Free Protein

    Individually frozen fish fillets make me feel great as a parent because of their nutrition. Plus, they’re quick, easy, and affordable. We get swai most often. It’s a mild-flavored white fish similar to tilapia, but it’s a little bit flakier. I broil or microwave a fillet, which is enough for 1-2 people. Fish has about 25 grams of protein per 3-ounce serving. Swai is low in calories, with 80 per serving.

    Try it plain, or use it for healthy baked fish sticks with a coating of crushed whole-grain cereal or almond meal mixed with parmesan cheese. 

    Salmon – Brain and Heart-Healthy Treat

    We also get individually frozen fillets of salmon regularly. It’s probably one of the world’s healthiest foods due to its high amount of heart-healthy and brain-healthy omega-3 fatty acids. Yes, I serve my son fish the night before important tests at school, just like my dad used to make me salmon the night before a track meet or cross country race!

    Salmon is another option you can have plain. We also like it with teriyaki sauce or salsa. One of my regular dishes is salmon fajitas with onions, bell peppers, and tomatoes. 

    Frozen Chicken Tenderloins – Simple and Versatile

    Frozen skinless chicken tenderloins or skinless chicken breast is portion-controlled. Just thaw and cook it so it’s ready to serve or use. I don’t eat chicken often, but it’s one of my son’s favorite foods. It has 25 grams of protein per serving, and has B vitamins and some heme iron. That’s the kind of iron that your body can absorb more easily than the non-heme form of iron. Non-heme and heme iron are both in animal-based foods, but plant-based foods only have non-heme iron.

    Chicken pizza with tomato sauce and low-fat cheese on whole-grain pita or English muffins, chicken burritos on whole-grain tortillas with beans and cooked zucchini sticks, and chicken with mushrooms and onions are easy and nutritious. 

    Canned Beans – High-Fiber Plant-Based Protein

    Canned beans are another staple. They’re a plant-based source of protein, so they’re cholesterol-free, nearly free from saturated fat, and a source of dietary fiber and potassium. Garbanzo beans, black beans, and fat-free or vegetarian refried beans are our usual choices, but pinto beans, navy beans, and cannellini beans are good, too.

    Burritos on whole-wheat tortillas and tacos in whole-grain shells are easy bean options for my son. For me, I like beans as a side to my salad. You might be able to get pickier kids to eat beans in chili, though some kids like them as a finger food. Try roasting them with salt for a crunchy treat. 

    Meat Substitutes – Flavorful Plant-Based Based Burgers and Hot Dogs

    Plant-based meat substitutes can be highly processed, and their nutrient profiles vary widely. Some brands are high in saturated fat from palm or coconut oil, and we don’t choose those types. Instead, I look for soy or bean-based options. Bean burgers and soy-based meatless hot dogs are perennial favorites, but adults who are watching sodium may need to be careful about quantities. 

    To enjoy in minutes, just serve your black bean burger patties or meatless hot dogs with a whole-grain hamburger or hot dog bun, which are usually available in store brands. You can also cut them up and add them to salads, eggs, or soup. 

    These proteins help us out on busy nights, which is most nights. They’re all tasty, nutritious, and ready in seconds or minutes. Plus, they’re affordable, especially in comparison to red meat.

    If you’re looking for healthy protein options that you and your family can all enjoy on busy nights,  or anything else about healthy living in real life is on your mind, let’s talk!

  • Healthy DIY Meal Helpers: Fast Dinners for Busy Parents and Hungry Kids

    Healthy DIY Meal Helpers: Fast Dinners for Busy Parents and Hungry Kids

    What’s for dinner? If you’re like most parents, you may not always have a lot of time to come up with an answer before it’s time to get the food on the table. Pantry meal helpers like boxed macaroni and cheese, Hamburger Helper, Rice-a-Roni, taco kits, and ramen are easy, quick, and usually popular with kids, but what about nutrition? 

    With a few pantry and freezer staples, you can put together your own “meal helpers” that are just as fast, just as family-friendly, and way more nourishing than highly processed boxed and bagged meals. Here are a few ideas for DIY meal kits you can put on the table fast and feel good about serving to your family. 

    Remember to check out our easy dinners here!

    Mac and Cheese Helper

    This is just as fast as, and tastier than, a boxed mac and cheese dinner. 

    Mac and cheese can have protein, fiber, and calcium – and be quick and delicious!

    Keep on hand:

    • Whole-grain elbow or other shape pasta
    • Velveeta, store-brand canned cheese, or shredded low-fat cheddar cheese
    • Frozen cubed winter squash or canned butternut squash or pumpkin puree (not pumpkin pie mix)
    • Milk or unsweetened dairy-free milk substitute like almond milk

    How to make it: 

    Cook the pasta according to the package directions, and drain. Heat the milk in a pot on the stove and melt the cheese into it while stirring (or use the microwave and stir often). Stir in the pureed squash, then mix the pasta with the sauce to serve.

    Nutritional supercharge: 

    Stir fresh spinach leaves or frozen, thawed chopped spinach into the sauce before mixing the sauce with the pasta. It adds fiber, magnesium, and vitamin A.

    Did you know? 

    Many processed cheeses, including Velveeta, are made with real dairy, and they have nutrients like protein and calcium. Be sure to check the label, since some processed cheese products have very little protein or calcium, and are mostly made with oil and starch. 

    Brown Rice Helper

    Try this instead of boxed rice products. You can customize it for more texture and flavor.

    Turn fried rice into a nutritionally balanced meal. Use cauliflower rice for more vegetables and fewer carbohydrates.

    Keep on hand:

    • Brown rice (parboiled, minute, or dry)
    • Low-sodium chicken, beef, or vegetable broth or bouillon
    • Frozen mixed vegetables, or any other fresh or frozen vegetables
    • Garlic and onion powder

    How to make it: 

    Cook or heat the rice according to the package instructions. If adding liquid, use broth instead of water. Stir in cooked vegetables when the rice is nearly cooked, season with garlic and onion powder. 

    Nutritional supercharge:

    Add leftover cooked chicken or ground beef, or canned drained beans, for a protein boost and a complete meal. Parents may want a side salad to balance the grains in the main course. 

    Did you know?

    Cooking rice in low-sodium broth instead of water lets the flavor seep in, and reduces the need for salt. 

    Hamburger Helper

    Make your own version of this classic meal helper with more fiber, protein, and fun.

    Keep on hand:

    • Whole-wheat penne, rotini, or other shape noodles
    • Lean ground turkey, canned tuna, or skinless chicken
    • Canned diced tomatoes, plain, Italian seasoned, or fire-roasted
    • Canned or tube tomato paste
    • Italian seasoning or dried oregano, thyme, and basil
    • Shredded low-fat mozzarella or cheddar cheese

    How to make it: 

    Cook the pasta according to the package directions, and drain. Brown the ground turkey in 1-2 teaspoons of olive oil, or heat canned tuna or leftover cooked chicken, in pieces, in a skillet. Add tomatoes, tomato paste, and seasoning, then stir in cooked pasta. Top with cheese and let it melt.

    Nutritional supercharge:

    Chop zucchini or mushrooms and cook them with the ground turkey. They blend in easily, and add fiber and texture.

    Did you know?

    Adding vegetables into dishes made with protein and pasta can increase the fiber content and reduce the calorie density. You get to eat a bigger portion for fewer calories!

    Taco Night Kit

    You can make your own taco kit, and it’ll be just as quick and more customizable than a kit that you buy.

    Keep your own taco shells, protein, and salsa on hand for taco night – no boxed kit needed!

    Keep on hand:

    • Whole-grain taco shells or whole-wheat flour tortillas
    • Canned black beans, pinto beans, or refried beans
    • Taco seasoning packets, low-sodium if preferred, or cumin and chili powder
    • Jarred or canned salsa
    • Low-fat shredded Mexican blend or cheddar cheese

    How to make it: 

    Gently heat the beans with taco seasoning or spices, and mash them slightly. Fill tortillas and top with cheese and salsa.

    Nutritional supercharge:

    Add cooked fish like tilapia or salmon to your tacos, or serve them with shredded lettuce and diced tomatoes.

    Did you know?

    Beans add protein and fiber, which helps everyone get closer to their fiber goals. The average American gets less than half of recommended amounts of fiber, but fiber helps kids stay full longer and support steadier energy.

    Ramen Your Way

    Instant ramen is a favorite with kids, but it’s calorie-dense and low in nutrients. Make your own less processed version!

    Ramen can be whatever you make it – including high in fiber and protein.

    Keep on hand:

    • Whole-grain ramen, soba noodles, or whole-wheat angel-hair or regular spaghetti
    • Low-sodium broth
    • Frozen stir-fry vegetables, or any favorite fresh or frozen vegetables
    • Low-sodium soy sauce
    • Eggs or cooked skinless chicken

    How to make it:

    Bring broth to a simmer. Add noodles and fresh vegetables, and simmer until soft. If using frozen vegetables, add when the noodles are nearly cooked. Add the chicken, or crack an egg into the broth while it cooks. Serve when the egg is cooked.

    Nutritional supercharge: 

    Parents looking for fewer carbs can swap in shirataki (konjac) noodles, or use half noodles and double the vegetables.

    Did you know? 

    Most instant ramen flavor packets are high in sodium, often with than half a day’s recommended limit. Using broth and your own seasonings lets you control the salt while keeping the flavor.

    A well-stocked pantry and freezer can turn into your own collection of DIY meal helpers ready whenever your family needs a quick dinner.

    If you’re trying to make healthy eating work in real life – and your real life includes things like rushing, child care, or last-minute scrambling – you can learn more about my coaching or schedule a session on my website. I’d love to help you build simple habits that make everyday life healthier and easier.

  • Stress-Free Ways to Get Your Kids to Eat Whole Grains at Dinner

    We’ve already covered why whole grains matter, and about kids falling short of recommendations for whole grain consumption. The last couple of blog posts covered stress-free ideas for whole grains at breakfast and lunch to help close that gap. Now let’s talk about dinner. No matter how tired you are or how picky your kids may be, whole grains can fit into family-friendly meals without much effort. From pasta and tacos to burgers and soup, here are stress-free dinners with whole grains. They also have fiber and protein. 

    1. Whole-Grain Burger

    Whole-grain burger buns are easy to come by, and are often available in store brands. Toast them slightly for a better taste and texture. If your kids like something creamy on them, spread a thin layer of pureed ripe avocado or light trans fat-free margarine spread. Try a lean ground turkey patty, a veggie burger patty, or a black bean burger patty. If your kids won’t go for a non-beef patty, at least serve 93% lean ground beef to reduce saturated fat. 

    450 calories, 8 grams of fiber, 28 grams of protein

    What’s in it: 4 ounces of lean ground turkey, whole-grain bun, 1 cup of vegetables roasted with 2 teaspoons of olive oil, and fruit with a sprinkle of nuts or seeds

    Pro Tip: Serve the burger with a fun finger food like baked zucchini or carrot sticks with olive oil and salt to taste, or baked kale chips. Let them dip their vegetables into ketchup. 

    2. Mac and Cheese

    Whole-grain pasta is one of the whole-grain alternatives that’s most palatable compared to refined grains. Keep mac and cheese as a comfort food, but turn it into a healthy meal at the same time by using whole-wheat elbows, rotini, or penne instead of white pasta. 

    400 calories, 7 grams of fiber, 18 grams of protein

    What’s in it: Per serving, 1 cup of cooked pasta, ½ cup of cheese sauce made with low-fat cheese, skim milk, and pureed butternut squash, plus chopped broccoli florets, and fruit.

    Pro Tip: Let kids choose their favorite shape of pasta. If they prefer, swap cheese sauce for marinara sauce and parmesan cheese. They’ll still get vegetables, protein, and calcium. For a fun crunch on top, bake the mac and cheese like a casserole and add whole-grain breadcrumbs. 

    3. Taco Night

    Tacos can be a family favorite because they’re easy to make and fun to eat. Serve lean ground turkey plain or with Mexican seasoning. Offer whole-grain corn shells or tortillas, or whole-wheat flour tortillas. Side and toppings like beams, avocado, and grilled vegetables can round out the meal. 

    Serve ground turkey, chicken, or beans for your tacos. Add sweetness with corn or mango.

    500 calories, 10 grams of fiber, 26 grams of protein

    What’s in it: 2 whole-grain corn shells, 3 ounces of lean ground turkey, 1 ounce of shredded cheese, side of ½ cup beans, salsa, slices of avocado, grilled onions and peppers

    Pro Tip: Serve it as a make-your-own taco bar so kids feel like they have a choice in what they eat. Require them to choose one item from each group to make sure they get their vegetables. Options like homemade salsa with fresh or canned tomatoes, grilled vegetables, and cauliflower rice can be good choices for kids and parents.

    4. Stuffed Zucchini Boats

    Zucchini is popular among kids. It’s a vegetable that is soft and without strong flavors. Halve zucchini, cook them, hollow them out, and make a tasty filling with the zucchini flesh, tomato sauce, parmesan or mozzarella cheese, and your choice of cooked whole grain like brown rice, whole-wheat pasta, barley, or quinoa. Bake until the cheese is melted. 

    400 calories, 6 grams of fiber, 16 grams of protein

    What’s in it: Per person, serve 1 small zucchini (2 halves), ½ cup of cooked whole grain or ¼ cup of breadcrumbs, marinara sauce, and 1-2 ounces of cheese. 

    Pro Tip: Whole-wheat breadcrumbs are another good choice for a whole grain. Mix them into the filling along with Italian herbs. For a crunchy topping, add a few sunflower seeds or sliced almonds on top.

    5. Savory Zucchini Pancakes

    Pancakes for dinner feel like a treat because they’re surprising. Kids can also enjoy the contradiction of breakfast for dinner in the form of savory pancakes. Like the above recipe, this dinner recipe also takes advantage of kids liking zucchini. Add grated onion if your kids want. 

    Crispy zucchini pancakes for dinner can be a great way to get kids to eat vegetables and whole grains.

    380 calories, 6 grams of fiber, 14 grams of protein

    What’s in it: For two servings, ½ cup whole-wheat flour, 1 cup grated zucchini, ¼ cup parmesan or mozzarella cheese, 2 eggs, olive oil for frying. Serve with a side of fresh fruit and ½ ounce of nuts or 1 tablespoon of peanut butter. 

    Pro Tip: Pat the zucchini very dry to get pancakes with a better texture. For a different flavor, experiment with different kinds of cheese like cheddar or feta. 

    6. Sweet Pumpkin Pancakes

    If your kids love breakfast for dinner, try pumpkin pancakes as a contrast to savory zucchini pancakes. The whole grains come from oats. Use whole-wheat flour instead of white for extra whole grains and a heartier texture. Eggs add protein. 

    460 calories, 8 grams of fiber, 16 grams of protein

    What’s in it: For 4 servings, soak 1 cup of oats in 1 cup of warm milk. In another bowl, blend 1 cup of whole-grain or white flour, 2-3 teaspoons of baking powder, 1 teaspoon of cinnamon, 2 tablespoons of sugar, and ½ teaspoon of salt. In a small bowl, beat together 3 eggs and 1 cup of pumpkin puree. Mix everything together, adding 1-1 ½ cups of milk to thin the batter. Beat briefly, then cook on a girdle on each side. Serve with 1 tablespoon of peanut butter and a small apple, sliced.

    Pro Tip: Try serving the pancakes with different toppings like sliced banana, cooked berries, yogurt, or cottage cheese. For a treat, cook mini chocolate chips with the pancakes. 

    7. Chicken Noodle Soup

    Homemade chicken noodle soup is easier than you may think, and kids enjoy it. Use whole-grain spaghetti for noodles, keeping them intact if your kids love to play with them. You can make a big batch to refrigerate or store for later.

     

    A hearty bowl of chicken noodle soup can be a balanced meal. Top with cheese for extra calcium.

    350 calories, 7 grams of fiber, 17 grams of protein

    What’s in it: For four servings, include 4 cups of low-sodium broth, 4 ounces of whole-wheat pasta, 4 cups of vegetables like zucchini, carrots, onions, and green peas, and 2 cups of cooked skinless chicken, diced or shredded. Serve with whole-grain crackers on the side or on top.

    Pro Tip: Take shortcuts however you can! Use any leftovers like cooked whole-grain pasta, or swap brown rice if that’s what’s in your fridge. Fresh or frozen vegetables both work fine. Use leftover cooked chicken, or make it with leftover rotisserie chicken. It’s also a great post-Thanksgiving soup for turkey. 

    How do you add whole grains to dinner or any other meal or snack?

  • Healthy Kid-Friendly Breakfast-for-Dinner Recipes (11–15): Quick & Easy Ideas

    Here are ideas 11-15 in the final installment of a three-part breakfast-for-dinner series. (Here is the first part and here is the second part if you missed them!). Again these recipes are designed to be fun for kids by serving elements of breakfast like waffles and eggs at dinnertime. The recipes have protein, fiber, and fruits and vegetables, and they’re easy to make and clean up. They’re also easy to modify to suit picky kids and grown-up tastes and needs. 

    11. Vegetable Omelet with Waffle and Poached Pear

    350 calories, 18 grams of protein, 5 grams of fiber

    Prep tips: Cook ripe pears in a small amount of water until very soft. Slice or dice and set aside. Saute vegetables like spinach, mushrooms, zucchini, or bell peppers. In a bowl, whisk eggs or egg whites with milk. Pour into the pan and cook. Serve with a toasted frozen whole-grain waffle topped with plain yogurt and pears. Top with cinnamon if desired. 

    Why it’s great: Frozen waffles save time, and kids love the variety of surprising tastes for dinner. 

    Nutritional highlights: Eggs and mushrooms have vitamin D, and pears have lignan, which is a special type of fiber. 

    12. Your-Way Smoothie Bowl

    350 calories, 10 grams of protein, 7 grams of fiber

    Prep tips: Let each child choose their own components. Start with cottage cheese or yogurt, then offer vegetables like carrots, spinach, or kale. Sweeten the smoothie bowl with favorite fruit like bananas, berries, or melon. For thickness, offer ripe avocado or peanut butter. Let kids top their bowls with oats, seeds, cereal, or crumbled whole-grain crackers. 

    Why it’s great: Kids love choosing their own components and sprinkling toppings at the end. Grown-ups can appreciate a break from cooking. 

    Nutritional highlights: It has calcium, healthy fats, protein, fiber, whole grains, vegetables, and fruit – all in one bowl!

    13. Whole-Grain Waffle Egg Sandwich

    420 calories, 14 grams of protein, 7 grams of fiber

    Prep tips: Cook an egg. Spread a small amount of mashed ripe avocado on two frozen and thawed whole-grain waffles. Place the egg and a slice of cheese on a waffle, and top it with the other waffle. Serve with a banana or other fruit.

    Why it’s great: Grown-ups can feel good about serving something healthy without cooking much, and kids love feeling like they’re eating “junk food” for dinner.

    Nutritional highlights: It has protein, fiber, and heart-healthy monounsaturated fats. 

    14. Breakfast Burrito

    320 calories, 15 grams of protein, 6 grams of fiber

    Prep tips:Add scrambled egg and a slice of American cheese to a whole-wheat tortilla. Adults may like it with salsa, beans, and lettuce.

    Why it’s great: It’s compact and easy to transport. Take it anywhere!

    Nutritional highlights: Small but mighty, it’s filling with protein and fiber. 

    15. Sweet Potato Egg Nests

    Prep tips: Toss grated or spiralized sweet potato or spaghetti squash with olive oil, salt, and pepper. Divide into nest-sized piles on a cookie sheet with foil and cooking spray. Bake for 10 minutes, then crack an egg into the center of each nest. Back until the eggs are set. Serve with avocado or fruit.

    Why it’s great: Includes kid favorites like eggs and sweet potatoes, and adults like using whole foods instead of processed options

    Nutritional highlights: It’s high in fiber, protein, and beta-carotene. 

    With these final five recipes, you now have 15 ways to make breakfast-for-dinner both healthy and family-approved. From finger foods to bowls, savory bites to sweet twists, you’ve got plenty of inspiration to keep mealtime exciting without sacrificing nutrition. Whether you pick a favorite or rotate through all 15, your family can enjoy balanced dinners that feel fresh, fun, and easy any night of the week.

    With these final five recipes, you now have 15 ways to make breakfast-for-dinner both healthy and family-approved. From finger foods to bowls, savory bites to sweet twists, you’ve got plenty of inspiration to keep mealtime exciting without sacrificing nutrition. Whether you pick a favorite or rotate through all 15, your family can enjoy balanced dinners that feel fresh, fun, and easy any night of the week.

  • Quick and Healthy Kid-Friendly Breakfast-for-Dinner Ideas (Recipes 6–10)

    6. English Muffin Egg Pizza

    290 calories, 17 grams of protein, 3 grams of fiber

    Prep tips: Spread marinara sauce on whole-grain English muffin halves, or use whole-wheat tortilla or sliced whole-wheat bread as a base. Distribute whisked eggs or egg whites. Add sliced tomatoes or diced vegetables and top with low-fat shredded cheese. Toast or broil until the egg is cooked. 

    English muffin pizzas can be topped with any number of great options like eggs, cheese, and spinach.

    Why it’s great: Kids love pizza in all forms, and this is a high-protein, low-fat option with minimal clean-up.

    Nutritional highlights: It’s high in protein and calcium, and adding tomatoes and tomato sauce adds lycopene and fiber. 

    7. Sweet Breakfast Pasta Bowl

    280 calories, 10 grams of protein, 5 grams of fiber

    Prep tips: Toss cooked whole-grain pasta with plain yogurt or Greek yogurt, or use cottage cheese if you prefer. Stir in sliced or mashed banana and fresh or frozen berries, and serve warm or cool. Add a sprinkle of seeds or nuts if desired. 

    Why it’s great: Kids can enjoy a sweet dinner, while grown-ups can appreciate using leftover pasta and fresh or frozen fruit. 

    Nutritional highlights: It’s a source of whole grains, calcium, antioxidants, and fiber. 

    8. Chicken Egg Cups

    250 calories, 20 grams of protein, 2 grams of fiber

    Chicken egg cups freeze nicely and make fun finger foods. Add more egg whites for extra protein, or stir in blueberries for a sweet surprise.

    Prep tips: Chop and cook vegetables like spinach, tomatoes, zucchini, corn, carrots, bell peppers, and peas. Frozen thawed vegetables and leftover vegetables also work. Toss beaten eggs with vegetables in a bowl. On a separate cutting board, dice cooked skinless chicken and place it in sprayed, lined muffin tin cups. Pour the egg mixture over it, and bake for 15-20 minutes or until the eggs are set. Serve on their own or with fruit, whole-grain crackers, or mini bagels.

    Why it’s great: Parents love that it’s high in protein for the kids, low in carbs for adults, and a delicious way for everyone to eat more vegetables. Kids love that it’s a finger food and full of colorful vegetables.

    Nutritional highlights: It has two sources of protein – chicken and egg – and is low in carbohydrates. 

    9. Apple Cheddar Quesadilla

    270 calories, 12 grams of protein, 4 grams of fiber.

    Prep tips: Slice or dice apples. Add low-fat shredded cheddar or any other cheese to whole-grain tortillas. Sneak in diced tomatoes or chopped spinach if desired. Top with another tortilla and toast. Cut into wedges to serve. 

    Fill whole-grain tortillas with cheddar cheese and add sweet apples or colorful vegetables for a wholesome dinner.

    Why it’s great: Kids love quesadillas with melty cheese. Adults can enjoy contrasts like salty, creamy melted cheese and sweet, crunchy apples.

    Nutritional highlights: Calcium for bones, protein and fiber for fullness

    10. Avocado Cottage Cheese Toast Sticks

    320 calories, 12 grams of protein, 5 grams of fiber

    Prep tips: Puree ripe avocado with cooked broccoli florets and low-fat cottage cheese to make a creamy dip. Slice whole-grain bread into strips, toast it, and serve. Alternatively, serve brown rice cakes or whole-grain crackers for dipping.

    Why it’s great: Kids can enjoy a green, creamy dip and the experience of dipping for dinner, while grown-ups can also dip vegetables for additional nutrients. 

    Nutritional highlights: The dip has healthy fats, vitamin E, and protein.

    These five new ideas add more ways to get nutritious, appealing dinners on the table fast. They can fuel growing kids and healthy adults, while bringing comfort and joy due to breakfast elements at dinner. Remember to check recipes 1-5, and watch for breakfast-for-dinner recipes 11-15 coming soon!

  • Quick and Healthy Kid-Friendly Breakfast-for-Dinner Ideas (Numbers 1–5)

    Try “breakfast for dinner” when you want to put a smile on your children’s faces but you need something quick, easy, and healthy. Use classic breakfast components like eggs, pancakes, waffles, and even boxed cereal, but give them a twist for dinner. The following 5 meals can liven up your dinner table, and each has fiber, protein, and at least 1-2 servings of fruit or vegetables. 

    If you missed it, here are our previous healthy dinner tips for families!

    1. Pasta Frittata

    300 calories, 18 grams of protein, 4 grams of fiber

    Why it’s great: Kids can enjoy it as a finger food when you slice it, and adults can appreciate using leftover pasta and having a one-pot meal. 

    Prep tips: Use leftover cooked whole-grain pasta like spaghetti or penne. Stir it gently with beaten eggs and diced vegetables such as spinach, tomatoes, or cooked diced carrots or frozen peas. Baked in a pan until the eggs are set. Slice to serve. Add tomato sauce and parmesan cheese if desired. 

    Eggs with vegetables are already a favorite food – add pasta to make them more balanced and exciting!

    Nutritional highlights: Eggs have protein, and whole-grain pasta and vegetables have fiber.

    2. Cheesy Oatmeal

    420 calories, 12 grams of protein, 5 grams of fiber

    Prep tips: Cook oatmeal as usual. Stir in a bit of milk or almond milk and some low-fat cheddar cheese just like you were making a low-fat cheese sauce for mac and cheese. Add chopped broccoli florets or peas for vegetables. Kids who like crunch may also enjoy a topping of sunflower seeds or chopped peanuts. 

    Why it’s great: Oatmeal is familiar and friendly, just like mac and cheese. This cheesy whole-grain dish is simple to make in minutes. 

    Nutritional highlights: Fiber, protein, and calcium come together without a fuss.

    3. PB and Stewed Apples on Bagel

    420 calories, 12 grams of protein, 5 grams of fiber

    Prep tips: Chop or slice apples and stew them in a bit of water on the stovetop or in the microwave. Leave them plain or add cinnamon. Puree into applesauce if you prefer, or leave the apples in chunks. Spread peanut butter on whole-grain bagel halves, and top with apples. 

    Why it’s great: It’s easy, inexpensive, and guaranteed to be a hit. 

    Nutritional highlights: Enjoy a PB and ”J” sandwich with no added sugars. Whole-grain bagel, apple, and peanut butter all add fiber. 

    4. Breakfast Tacos

    270 calories, 15 grams of protein, 4 grams of fiber

    Prep tips: Scramble eggs or egg whites with spinach, diced bell peppers, or other vegetables like cut cooked green beans or grated zucchini. Spoon into whole-grain corn taco shells, and top with blueberries or other fruit.

    Why it’s great: It’s a balanced meal that offers portion control, protein, and fiber, and kids love crunchy taco shells and the fun contrast of savory tacos with sweet fruit. 

    Nutritional highlights: Vegetables add fiber, vitamin C, and potassium, while eggs provide every essential nutrient except vitamin C. 

    5. Zucchini Carrot Ribbon Pancake Wraps

    Prep tips: In a bowl, combine beaten eggs with grated zucchini and carrot, whole-wheat flour, and salt and pepper. Stir briskly to blend into a thin batter; don’t overbeat. Cook thin pancakes in a pan with cooking spray. Wrap them around shredded low-fat melted cheese, cottage cheese, or cream cheese to serve. Kids may also enjoy crunchy whole-grain cereal like plain Cheerios or shredded wheat. 

    Stuff egg-based vegetable pancakes with protein, and your kids may not realize they’re getting a healthy dinner!

    Why it’s great: Pancakes feel like breakfast, but they’re savory and fun to eat. A “side” of cereal can be an even more special treat. 

    Nutritional highlights: These pancakes have protein, vegetables, fiber, and calcium, but your kids will love them. 

    Try these recipes, and customize them your way or however your children like. Add protein with turkey or meatless sausage or bacon, ground turkey, or chicken, or swap different fruits and vegetables. Make them family favorites however you like!

    Stay tuned for more breakfast-for-dinner ideas to keep yourself sane, your children happy, and your family healthy!

  • Healthy Hot Dogs and Hamburgers for Kids and Parents: Quick & Family-Friendly Ideas

    Hot dogs and hamburgers are easy, quick, and kid favorites, but they can be among the least healthy choices for a family meal. Still, with a few swaps, you can make them healthier. Healthy hot dogs and burgers with high-fiber sides can be easy to make and kid-friendly. Here are tips for cutting back on saturated fat and refined carbs and adding protein and fiber, while keeping kids’ tastes buds in mind. 

    Choose a Healthier Hot Dog

    A standard beef or pork hot dog is high in saturated fat and cancer-causing nitrates. It’s not even that high in protein, with 5 grams of protein, or 10% of the daily value, in a classic wiener. Protein helps your kids grow and it helps you stay full for longer, which makes weight management easier. 

    Turkey franks are slightly better. They’re lower in saturated fat and don’t have red meat, which is linked to heart disease risk. But they’re still not great. They have cancer-causing nitrates just like beef dogs do, and they only have 5-6 grams of protein.

    For a much healthier choice, try veggie dogs. They’re free from nitrates and cholesterol, and they’re low in saturated fat. They’re also higher in protein. A jumbo veggie dog, for example, has about the same amount of calories as a beef or turkey dog, with 100 calories, but it has no nitrates, no cholesterol, and 14 grams of protein. 

    Better Burger Alternatives

    Don’t do it! A burger and fries can have over 1,000 calories, but with just a bit more effort, you can serve a nutritious, high-protein meal!

    Burgers can be higher in protein than hot dogs, but for the sake of your health and your children’s health, consider alternatives to regular beef burgers. A 4-ounce beef patty made with 85% lean ground beef has 240 calories and 6 grams of saturated fat. That’s about a quarter of the daily limit for saturated fat. Plus, red meat – even lean red meat – can increase risk for heart disease due to the way your body metabolizes it. 

    Try a lean ground turkey burger instead. Look for 90-95% lean. Keep it from being too dry by adding a bit of grated zucchini, a splash of milk, or beaten egg. A tablespoon of light mayo or a few squeeze of ketchup can also help. Be sure not to overwork the meat when you’re shaping it. 

    Here are some other alternatives to offer. 

    • Skinless chicken is a great lean option. Bake or grill it for kids who like simple foods. 
    • If your children like chicken nuggets, make healthier versions. Dip chicken tenderloin in egg whites and coat it with whole-grain cracker crumbs or breadcrumbs, oats, or almond meal. Bake it on a sprayed cookie sheet.
    • Veggie burgers. They’re fun for kids who like colors and textures. Different varieties may have garbanzo beans, black beans, yellow corn, green peas, orange carrots, quinoa, oats, and more. 

    Whole-Grain Buns and Wraps

    Why waste space and calories with a white bun when a whole-wheat bun is just as easy to come by? Both hot dog and hamburger buns are usually available in a generic or store brand version, so they’re affordable. Whole-grain tortillas can also be great choices for hot dogs. Kids get a kick out of a rolled-up hot dog. 

    Choosing a whole-grain bun is an easy way to boost whole grains and fiber. That’s important because a typical American gets less than half of the recommended amounts of whole grains and fiber, but these are linked to lower risk for obesity, type 2 diabetes, and heart disease. Remember to offer the bun toasted if your children may enjoy it more that way.

    For yourself, consider portion control. A smaller, store-brand whole-wheat hamburger bun can have about 120 calories. A national brand, larger bun can have 200 or more calories and 35 or more grams of carbohydrates. 

    If you’re going low-carb, consider a low-carb tortilla, low-carb wrap, or naked dog or burger. 

    Sneak More Nutrients into the Burger

    You’ve given your kids a great start with a whole-grain bun and lean protein for the filling, but it’s okay to push for more! If your goal is to get as much nutrition as possible into the burger and your child’s belly, here are some more ideas. 

    • Mashed or pureed ripe avocado for heart-healthy fats and a creamy texture
    • American cheese slices or a slice of another type of hard cheese for protein and calcium.
    • Meatless bacon
    Give your children enough healthy choices, and they are sure to end up with a healthy meal that they love.

    If you do opt for process cheese, just read the nutrition facts and ingredients. Look for a brand that has protein and calcium. Some varieties are made mostly with starch, and don’t have much protein.

    Healthy Toppings and Condiments

    Some children love toppings. Others prefer their food plain. A squeeze of ketchup is probably the most popular choice for kids. Grown-ups can enjoy relish, yellow mustard, dijon mustard, or spicy brown mustard for a low-calorie condiment. 

    For yourself, feel free to make a more filling burger or hot dog by piling it high with grilled onions and peppers, mushrooms cooked in a small amount of broth, or lettuce and tomato. 

    Kid-Friendly Vegetable Sides

    Instead of a hot dog and chips or a burger and fries, serve plenty of appetizing vegetables. For example, for a crunchy side, skip potato chips. Instead, cut sodium and fat, and add vegetables and nutrients  with baked kale chips. Shred kale leaves, toss them in olive oil and sea salt or parmesan cheese, and bake them on a sprayed cookie sheet. 

    Instead of French fries, try baked strips of sweet potato, zucchini, carrots, green beans, or parsnip. They’re delicious and far healthier choices than fried potatoes, and many children like these choices. 

    Colorful finger foods may be enticing enough to get your children to eat vegetables. Let them choose their favorites!

    If you need more vegetables for yourself, serve a side salad. It’s easy, filling, and low in calories. 

    Bon Appetit!

    Depending on your children’s ages and abilities, consider involving them to various degrees. Older children may be able to help you set the table and prepare some foods, like coating chicken with breadcrumbs, mashing avocado, or tossing kale with olive oil and parmesan. Children may enjoy assembling their own burger or hot dog and toppings. Even younger children may appreciate you asking how they want their burger or dog, and which sides they prefer. 

    End a meal with fresh fruit instead of a sugar-sweetened dessert, and your child may be just as happy.

    How do you get a quick, healthy lunch or dinner on the table for your whole family? How do you serve it? Please tell me your ideas!