Families are busier today than ever, which makes it difficult for parents to get hot, healthy, home-cooked meals on the table seven days a week. With a little inspiration and a bit of preparation, your teenager may be able to help out one or two nights per week -- without too much perspiration. Home-cooked meals offer better nutrition, lower cost and an opportunity to learn about how to manage a household.
Pizzas
Teenagers and adults alike love pizza, but ordering out is expensive and unhealthy. Making pizza at home can be inexpensive while allowing you to ramp up the nutritional content. Choose your crust from french bread, pre-made pizza crust, roll-out dough, pita pockets, tortillas, nan bread, English muffins or powdered mix. A jar of spaghetti sauce works well for pizza, too; but consider adding chopped sauteed onions, peppers, mushrooms and carrots to the sauce and allowing it to simmer before spreading on your crust. Add shredded mozzarella, provolone, cheddar or your favorite low-fat cheese. Keep healthy toppings available and ready so your teen will have no reason not to add them. Consider pre-sliced mushrooms, chopped peppers, low-fat turkey pepperoni or Canadian-style bacon. Bake at 400 degrees until the cheese is melted, but before the crust gets too crispy.
Stuffed Potatoes
With as much or more fiber than many whole-grain products, baked potatoes fill you up without weighing you down. One 5.3 oz. potato contains 110 calories, 3 g of protein, 0 fat, and 45 percent of your daily vitamin C needs, according to Washington State Potatoes. Oven bake, after washing and piercing several times with a fork to allow steam to escape, at 425 degrees for 50 to 55 minutes. Have toppings readily available, such as sauteed veggies, grilled meats, re-fried beans, shredded cheeses, sour cream, chopped onions and butter. Allow your teen to assemble as she likes.
Breakfast
Whether it's morning or evening, breakfast is simple enough for teenagers to prepare, while being satisfying and healthy. Pancakes from a mix are easy with berries or chopped bananas on top. Scrambled eggs are simple, and teens can add whatever mix-ins they like, such as salsa, vegetables, meats or cheeses. Cut-up fresh fruit chunks and whole-wheat toast round out the meal without increasing the difficulty.
Tips
Teenagers shy away from complicated recipes with exotic ingredients. Keep it simple. Have most of the ingredients prepped and ready for use, such as shredded cheese or cooked chicken breast strips. Remind teenagers about food safety, have them wash hands before cooking. Allow teenagers to be creative in the kitchen and don't expect the meal to turn out exactly as if you prepared it yourself; it's one less meal you had to cook. Show your appreciation, encourage teens to keep trying and have fun.
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