With the busy bee syndrome and rushed life bombarding pretty much everyone nowadays, it may seem impossible to think and act soundly when it comes to preparing healthy meals. But sometimes the most basic approaches we don’t ponder on our own are stirring and ready for us to discover them.
Great Greens
“Welcome springtime greens to your dinner table,” suggests Elizabeth Weaver of Weaver’s Orchard in Morgantown, who happens to be raising fifth generation farmers. “Sugar peas and asparagus cook quickly; their mild flavor should please even picky eaters. Don’t be a short order chef, but always offer your kids two vegetable options—choices make satisfied customers!”
Spaghetti Surprise
“If you switch to high-fiber whole grain blend pasta, nobody will know the difference,” reveals Tracy Benson, owner of Lighten Up Nutrition Counseling Services in Wyomissing. “People who say they hate vegetables often say they eat spaghetti sauce. And you can even purée it with tomatoes, onions, garlic, peppers, mushrooms and broccoli florets. You can get a lot of vegetables into spaghetti sauce.”
Let Kids Help
“We often do simple meals such as DIY soft shell chicken tacos,” explains Melissa Herbine, a mom and first grade teacher in Twin Valley School District. “Put out dishes of warm whole grain tortillas, shredded chicken breast, cheese, homemade guacamole, fresh salsa, shredded lettuce, chopped peppers, etc. I am always on the lookout for recipes that my daughter can help to cook.”
Full of Flavor
“You can cook healthy meals for your family without sacrificing flavor and appeal,” says personal chef Pierre DeRagon. He highly recommends his chicken cacciatore recipe. “Substituting spices for salt, (switching) low cholesterol oils for butter and building whole grains like quinoa and farro into your family’s diet help reduce saturated fat and sodium intake.”
Get to the Roots
“Root vegetable/sweet potato stew with chickpea cornbread is a great way to get a healthy family meal on the table, mentions Colleen Underwood, co-founder of the Kutztown Organic Community Garden. “Rutabaga, turnips, carrots, parsnips and sweet potato make the soup a powerhouse of vegetables. The chickpea cornbread brings beans and grains for a balanced meal, adding even more flavor when dipped in the stew broth.”
Pile It On
“In a modified taco salad, also known as a hay stack, layer baked corn chips, warm pinto beans, cucumber, tomato, green onions, olives, greens and fresh salsa with a drizzle of salad dressing, a sprinkle of cheese and an optional dollop of sour cream,” Clara Iuliano, a registered dietician with Nutriclaraty in Wyomissing, offers. “It combines finger food feel, crunch, high fiber, protein and fresh vegetables.”
