Healthy eating for family

[Anonymous]

2 tips that might be helpful:
1) stock up on frozen chopped spinach, you'll be amazed how many dishes can take a cup or two without changing the flavor. And it's soft and tender so the little ones even like it.
2) get fresh spice mixes. it'll do wonders for anything you cook. we are a house that doesn't like bland food. the whole family adores this mix (https://pinchspicemarket.com/product/finger-lickin-chicken/) it's a little sweet and really flavorful, put it on anything from chicken to roast broccoli. the adults also really like the jamaican jerk mix from the same site, it's a bit spicy

Some healthy meals in our rotation:

- Lentil soup -- 30 minutes, you can add cooked sausages or not at the end if you want meat. for the PP who said they can't get their kids to eat it, I find that if you blend it at least halfway with immersion blender my 4yo will eat it. this is one where you can definitely throw in frozen spinach. Have some interesting crackers and cheese on the side.

- Chickpea stew -- serve over rice or garlic naan. There are lots of recipes but this is one example: https://cooking.nytimes.com/recipes/1019772-spiced-chickpea-stew-with-coconut-and-turmeric The ginger is key for flavor. i use the frozen spinach instead of fresh veg at the end!

- Braised chicken thighs -- here's a basic recipe https://www.thekitchn.com/recipe-skillet-creamy-french-mustard-chicken-248390
white wine + mustard is a classic sauce, simple and really tasty, but you basically can use the same technique for other flavor profiles. the key is to have a bit of a sauce so the kids will be more apt to eat it, andddd you can always add some frozen spinach to the sauce

[Anonymous]

Healthy meals don’t take longer to cook than unhealthy meals.
Assuming you are looking for regular meals that are not horribly unhealthy (vs a strict no fat, no salt, no grilled, only whole grain), these are some meals we make:

- spaghetti bolognese
- tacos with grilled chicken topped with avocado or corn or salsa
- lentil soup with a small amount of a polish sausage
- minestrone
- grilled shrimp (or from the pan) with a starch side and a veggie side
- risi e bisi

[Anonymous]

If you work it just right, you only have to cook one weeknight. Grill a ton of meat/protein on Sunday to eat Monday and Tuesday (we grill chicken breasts, hamburgers, hotdogs, sausages). You can make a fresh side or use the chicken for quesadillas, salads, etc.

Then Wednesday make a big pot of something--meatballs, bolognase, chili or some other one pot meal. Enough for Thursday.

On Friday have breakfast for dinner. This will get you through the hardest weeks.