It is that time of year again – baseball teams are forming, soccer balls are flying, the year-end dance recital is a few weeks away, and the school year is beginning to wrap up with plays and music programs. How can busy families serve something quick, that doesn’t break the bank, and is fairly nutritious? Here are some ideas:
- Have a “make your own night”. A few family members can set this up and then everyone can make their own: mini pizza, potato topped with steamed veggies or chili, calzone, wrap, salad, sandwich melt, taco, or fruit parfait. Some may involve an adult heating them like the pizza or calzone – but even young children like to choose what is on top or inside. Of course you may need to guide their choices by saying every pizza has to have one vegetable or fruit on it.
- Have breakfast for dinner. Most breakfast foods are fairly quick to cook and are popular with children. Favorites at my house are homemade whole wheat pancakes, waffles, or veggie omelets.
- Bring back the slow cooker. This involves pre-planning and typically time in the morning for prep, but provides a quick meal when you arrive home. While there are numerous websites with recipes, don’t forget food safety with this type of meal. Avoid overfilling and try putting the temperature on high the first hour to bring it up to temperature quicker. This may mean you put your dinner on first thing in the morning, before you shower and head out the door.
- Try cooking it once and using it twice by baking a chicken or turkey on Sunday when you may have more time. Then use your cooked poultry in sandwiches, soup, fajitas, wraps, on salad, or in a pasta dish.
- Stir fry up a dish of crisp vegetables with chicken served over quick cook whole grain rice.
Numerous research studies have found that by eating together as a family, children are less likely to be overweight, abuse alcohol and drugs, have depression, and become pregnant. These families will eat more vegetables and fruits, have time to catch up with each other, and have better social skills and manners. What a great time to turn off the TV and cell phones, and find out what everyone has been up to. Try this quick recipe the next time you are in a hurry.
Quesadillas
Each quesadilla needs the following, so multiple to get enough for your family:
Ingredients:
1 Tablespoon refried beans
2 Tablespoons shredded cheese
2 Tablespoons shredded or chopped vegetables
1 whole wheat tortilla
Spread the refried beans onto half of the tortilla. Evenly cover with shredded vegetables across the top of the beans and sprinkle with cheese. Fold the tortilla over, slide into a non-stick skillet and heat until lightly browned. Flip carefully and heat about 1 to 2 more minutes to brown the second side and melt the cheese.
Writer: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross County.
Reviewer: Michelle Treber, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pickaway County.
Sources:
Web MD, http://www.webmd.com/food-recipes/features/quick-healthy-meals-for-busy-families.
University of Florida, IFAS Extension, Family Nutrition: the Truth about Family Meals, https://edis.ifas.ufl.edu/fy1061.
Ohio State University Extension, Wayne County, http://wayne.osu.edu/topics/family-nutrition-program/recipes/recipes-from-the-2013-wayne-county-fair/tips-and-tricks-for-adding-vegetables.
