Trying to please the tastes of everyone in the family can be a challenge for a home cook. Pizza or fast food is always an option, but most versions are lacking in nutrition and can contribute to weight gain. The "Journal of the American Dietetic Association" published a study in April 2008 showing that parents feel family meals are important for conversation, shared nutrition and feelings of togetherness, but that the majority of these meals take place at full-service restaurants or involve fast food or take out. Making healthy foods at home does not have to be complicated or time-consuming. Appeal to kid and adult tastes with well-liked menu ideas.
Lean Turkey Tacos with Black Beans, Guacamole and Cinnamon Crisps
Tacos make a family friendly meal. Improve on take-out versions by using soft whole wheat or corn tortillas to provide whole grains, which the U.S. Department of Agriculture recommends make up half of all grain servings daily. Make a taco filling by sauteing garlic and onion in a tablespoon of olive oil. Chop the onion finely so there are no large pieces to which kids might object. Add 1 1/4 lbs. of extra lean ground turkey, 1 tsp. of ground cumin, salt and pepper. When brown, add in a can of low-sodium tomato puree and a can of black beans for extra protein and fiber, as long as the kids do not object. Serve the black beans on the side if there are picky eaters. Offer taco toppings like low-fat shredded cheddar, low-fat sour cream, salsa, shredded lettuce and caramelized onions so everyone can build their own. Have the kids mash avocado with lime juice and salt to serve on the side with carrot sticks and jicama slices. Make a dessert by cutting whole-wheat tortillas into four triangles and spray with nonstick cooking oil. Sprinkle with cinnamon sugar and bake at 400 degrees Farhenheit for about 6 minutes or until browned and crisped. Serve on their own or with low-fat rice pudding.
Fish and Chips with "Cheesy" Broccoli and Parfaits
Make breaded fish healthy by dipping fillets of tilapia in egg whites and then whole-wheat bread crumbs. Spray lightly with olive oil cooking spray and bake at 400 degrees Fahrenheit for about 15 minutes or until cooked through. Prepare the "chips" by having the kids peel white russet potatoes and sweet potatoes and cutting into bite-sized wedges. Toss in a bowl with enough olive oil to coat and season with salt and pepper. Bake in a single layer on a cookie sheet in the 400 degree F oven for 15 to 20 minutes, or until lightly browned on the outside and soft inside. Microwave or steam fresh or frozen broccoli florets, drain and place in a baking dish. Sprinkle with Parmesan cheese and bake just 2 to 3 minutes with the other foods, just until cheese is melted. For dessert, have everyone prepare their own "parfaits" by layering yogurt, granola and fruit of choice. This meal fits in three different servings of produce, a serving of dairy -- in the yogurt -- and a lean protein.
Lasagna Rolls with Shaker Salad and Banana "Milkshakes"
Enjoy a vegetarian dinner by making individual "lasagnas." Boil a package of whole-wheat lasagna noodles according to package directions. In the meantime, stir together a filling composed of 12 oz. of 1 percent cottage cese, 1 egg, 1 cup of shredded mozzarella cheese and ¼ cup of shredded Parmesan cheese. Drain the noodles and lay them out flat on a cutting board. Spread a layer of the cheese filling on top and roll up tightly. Place into a baking pan. Top with low-sodium jarred sauce or make your own by stirring together tomato puree, Italian seasoning and garlic salt. Bake for 20 to 30 minutes at 375 degrees Fahrenheit until sauce is bubbling and center is warm. For the shaker salad, place chopped green lettuce, shredded carrots and chopped celery into a plastic container with a lid. Pour in dressing of choice -- make your own with balsamic vinegar and olive oil, or purchase a reduced-fat variety. Cover and have the kids shake the salad until coated. For the dessert milkshakes, combine 2 large frozen bananas, 1 cup of soy milk and 2 tablespoons of almond butter in a blender. Whip until smooth, adding more milk if the mixture is too thick. The milkshake makes two to three servings with no added sugars, a serving of fruit and heart healthy unsaturated fats from the almonds -- rather than saturated fats found in most ice-cream based milkshakes.
