If you’re a parent, then you know cooking meals with young children could be considered a sport. The balancing act of wrangling young children while also trying to prepare a nourishing meal can be a challenge – nicely put, a labor of love. However, cooking for your family has many benefits and serves as a way to provide nourishment, comfort, and a sense of togetherness for those little ones you love the most. Whether you’re a seasoned parent or a brand new mom or dad, these five foods can help simplify weeknight meals to calm the chaos (at least a little) and increase the overall joy of cooking.
5 Family-Friendly Foods to Simplify Meal Time
1. Grain: Frozen Brown Rice
Let’s face it frozen foods don’t have the best reputation, but there are still plenty of healthy hidden gems in this section, so don’t overlook it entirely. Frozen brown rice is a great staple to keep on hand when you need a whole grain fast, as it can fully cook in 3-5 minutes. While it’s great on its own, you can also repurpose rice easily, using it in enchiladas, fried rice, or even in a leafy green salad. The tip for keeping your frozen foods healthy is to identify brands with minimal ingredients – in this case, brown rice only. If you can’t find it, try cooking brown rice in large batches instead and then freezing it yourself.
2. Protein: Rotisserie Chicken
Whether you make it yourself or let the grocery store do the cooking, a rotisserie chicken can be a simple and effective way to have 3-4 cups of shredded chicken available in a pinch. Serve it as-is with a health-conscious dipping sauce, or add it to nearly any recipe needing a quick helping of protein, like quesadillas, pastas, or even pizzas. You can even use the leftover parts of the rotisserie chicken to make homemade chicken stock — great to have on hand for soup season or to sip on during a cold.
3. Vegetable: Bell Pepper
Kids and adults alike love a good ole’ crunchy snack. While chips are often the first thing that comes to mind, for some, the crisp bite of a bell pepper is a healthier alternative to satisfy that desire. Serve sliced bell peppers with a dip, like hummus, for an easy, nutritious side, or use it to curb your family’s hunger as you finish cooking the meal. Bell peppers taste great cooked in dishes like quiches, casseroles, stir fry, or fajitas. In addition to taste, bell peppers offer amazing health benefits, like containing more vitamin C than an orange. Not sure where to start? Try our cheesy bell pepper nachos for a delicious weeknight dinner.
4. Fruit: Blueberries
Chances are, your daily food choices don’t include too many blue foods. So adding vibrant blueberries to your family’s meals is a tasty way to boost everyone’s intake of antioxidants. Even better, most kids adore these tiny, round berries, and they’ll likely be thrilled to see this food in the weekly lineup. Toss blueberries into smoothies, oatmeals, pancakes, or muffins, and have a breakfast-for-dinner night. Or enjoy this subtly sweet fruit in a green salad or your go-to grain bowl. Pro Tip – Blueberries labeled as ‘wild blueberries’ tend to be smaller in size but contain a higher antioxidant content.
5. Dairy: Greek yogurt
Rounding out our list is the creamy, dreamy Greek yogurt. Whether you prefer whole milk or low-fat, Greek yogurt can be a versatile addition to many meals. Use it as a sour cream substitute to plop on top of baked potatoes, or mix it into a filling to make your enchiladas extra creamy. It’s tasty when served with fresh fruit for a simple, no-fuss side, or zhuzh it up with peanut butter and honey for an easy dip to make fruit eating more fun. Opting for plain instead of a flavor allows you the flexibility to work it into more recipes.
The Bottom Line
Opting for regular family meals can make a significant difference in the health of your loved ones. Instead of preparing complicated and sporadic dishes, aim for simplicity and consistency. These five foods work in various recipes, making meals that please everyone’s taste buds.
