Healthy Food Hacks for Mom (and Dad)!
By: Dr. Daniel Turo, DC
Do any other moms struggle with eating healthy while also cooking for picky kids and a meat-and-potatoes kind of husband? Who has the time or energy to make separate healthy meals? The key is to make one meal work for everyone in the family. Here are a few of our favorite hacks!
1) Spaghetti squash – an incredibly healthy vegetable that helps with carb control. Make a big batch of meat sauce, cook noodles for the picky family members, and spaghetti squash for yourself. To make the squash: Cut in half lengthwise, scoop out the seeds, and drizzle with olive oil, salt, and pepper. Roast cut side down on a pan in the oven at 400 degrees for 35-40 minutes until the “noodles” can be easily scooped out with a fork. If you have leftover squash, these taco boats are delicious too: https://www.skinnytaste.com/turkey-taco-spaghetti-squash-boats/
2) Sheet pan meals! Do you love all types of veggies but your kids are much less adventurous? The best solution? Cut up a favorite protein into bite-size pieces (we like Italian Chicken Sausage or chicken breast). Cube potatoes and veggies the kids will eat along with the veggies you love (like red peppers, onions, mushrooms, cherry tomatoes, and sweet potatoes), mix them all up with olive oil and your favorite seasonings, and roast in the oven. Once everything is cooked, separate what everyone likes and put on their plates. Low carb for you, and more potatoes for the rest – everyone wins. Add a dollop of pesto or Greek yogurt if you’re feeling fancy! Here is a great recipe to try!
3)Taco Tuesday (or any day)! This theme has become quite popular but we never realized just how much more kids will eat when they can assemble their own meals! Use your favorite protein recipe (we love the one below), and put a bunch of healthy toppings in different bowls for the kids to try. Our kids love guacamole and salsa so it’s a great way to sneak in some nutrient-rich veggies & fruit. Plain Greek yogurt makes a great healthy substitute to sour cream and tastes extremely similar. Skip the shell and make a taco bowl by using lettuce or quinoa as the base. Add some beans of your choice and you’re ready for a fiesta.
What about preparing healthy snacks for the week? Here are some of our go-to’s that are also kid approved.
4) Prep veggies for the week. When you put the effort in one day a week, it sets you up for a healthy week ahead. Cut up all of your raw veggies to snack on throughout the week. We recommend cucumbers, celery, carrots, red peppers, and cherry tomatoes. Add some hummus to dip them in and you’ve got a filling and healthy snack for the whole week.
5) Health Cookies! This is a hit for moms and kids alike! These cookies are healthy, filling, and packed full of nutrient rich omega 3s! You’ll want to make a batch every week to keep on hand.
Let’s face it. Trying to cook a healthy, satisfying meal for everyone in your family is no easy task. But hopefully, a few of these ideas will work for your family and save you a bit of sanity throughout the week.
