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Newsletter

9Oct. 2014

3 Healthy Family Meal Ideas

Some great ways to prepare healthy family meals include varying the main ingredients on a daily basis with the use of vegetables, seafood and staple sides.


  1. Salad Combinations: A serving of salad should be a major component of any lunch or dinner at home. Each day, a new type of leafy green could be used as the main ingredient of a house style salad. Some options include kale, chard, baby spinach, sweet cabbage, Iceberg and romaine lettuce. Raw vegetables could be cut into small fine pieces in order to add some color, texture and taste into a salad bowl. A healthy salad should not include any cheese or meat that's high in fat. The bowl can be topped off with several tablespoons of organic oil based dressing that contains monounsaturated and polyunsaturated fats.

  2. Staple Sides: The main side of a family meal should have a staple food such as grain, rice or potato. Pasta is convenient to prepare in a short amount of time. Brown or enriched rice takes well over half an hour to fully steam but it's worth the weight. Potatoes can be prepared in several different ways that provide unique textures. Staple sides are rich in fiber and carbohydrates while being low in fat, cholesterol and sodium. Additionally, there are plenty of different sauces and toppings that could be applied to grains, rice and potatoes for mouth watering flavor.

  3. Satisfying Seafood: Red meat such as beef and pork or poultry can be substituted with tasty seafood at the dinner table. Fish can be prepared by frying, grilling and baking. Tilapia, Flounder, Mackerel, Herring, Salmon, Tuna, Sea Bass and Red Snapper are some popular fish species that are rich in omega fatty acids. Additionally, leftover seafood can be easily frozen and kept for days or weeks without spoiling.


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