Return to The Wellness Wednesday Menu

1. Make Healthy Food Fun:
   1. Get creative with presentations. Cut fruits and veggies into interesting shapes or use colorful containers.
   2. Create fun names for healthy dishes to make them more appealing to kids.
2. Involve Kids in Meal Planning:
   1. Let kids contribute to meal planning. Ask for their input on what fruits, vegetables, or proteins they’d like to include in the week’s meals.
   2. Take them grocery shopping and involve them in choosing fresh produce.
3. Cook Together:
   1. Turn meal preparation into a family activity. Assign age-appropriate tasks to each family member.
   2. Cooking together not only makes the process faster but also fosters a positive relationship with food.
4. Fridge Clean Up:
   1. Reduce food waste by looking in your fridge to see which ingredients are going bad and should be used in your next meal.
   2. Take a peek in the back of your pantry, find an ingredient, and google different recipes with that ingredient to spark creative ideas.
5. Batch Cooking:
   1. Prepare meals in batches and store them in portion-sized containers. This makes it easier to grab a nutritious option when time is tight. Everyone is in a rush!
   2. Consider dedicating a day to batch cooking for the week ahead.
6. Create a Snack Station:
   1. Designate an area in the refrigerator or pantry for healthy snacks.
   2. Pre-cut fruits and vegetables and store them in easily accessible containers for quick, nutritious snacking.
7. Smoothie Power:
   1. Sneak in extra nutrients by adding spinach, kale, or other greens to fruit smoothies. You can barely taste it!
   2. Let each family member customize their own smoothie with their favorite fruits and add-ins.
8. Serve Veggies First:
   1. Serve vegetables at the beginning of the meal when everyone is hungrier.
   2. Keep a veggie platter with a tasty dip as an appetizer option.
9. Mindful Eating:
   1. Encourage mindful eating by sitting together as a family during meals.
   2. Turn off screens and focus on enjoying the meal and each other’s company.
10. Healthy Substitutions:
    1. Substitute healthier ingredients in favorite recipes. For example, use whole wheat flour instead of white, or Greek yogurt instead of sour cream.
    2. Experiment with healthier cooking methods, like baking or grilling instead of frying.
11. Dress Up Water:
    1. Make water more appealing by adding slices of fruit, cucumber, or mint.
    2. This helps limit sugary drinks and encourages water as the primary beverage.
12. Build Your Own:
    1. Create “build your own” meals, like tacos or salads. This gives everyone the opportunity to customize their meal with nutritious options.

These recipes offer a balance of protein, fiber, and essential nutrients, making them nutritious and appealing to the whole family. Enjoy your delicious and healthy meals! Check out more with Delish!

1. Sheet Pan Chicken and Vegetables: Our Recipe/ The Mediterranean Recipe

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 pound baby potatoes, halved
• 1 bunch of broccoli, cut into florets
• 1 bell pepper, sliced
• 1 zucchini, sliced
• 3 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions:

• Preheat the oven to 400°F (200°C).
• Place chicken breasts in the center of a large baking sheet.
• Surround the chicken with halved potatoes, broccoli, bell pepper, and zucchini.
• Drizzle olive oil over the chicken and vegetables. Sprinkle with garlic powder, thyme, salt, and pepper.
• Toss everything together to coat evenly.
• Roast in the oven for 25-30 minutes or until the chicken is cooked through and the vegetables are tender.

2. Quinoa and Black Bean Stuffed Peppers: Our Recipe/ Taste of Home’s Recipe

Ingredients:

• 4 bell peppers, halved and seeds removed
• 1 cup quinoa, cooked
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn kernels (fresh or frozen)
• 1 cup diced tomatoes
• 1 cup shredded cheese (cheddar or Mexican blend)
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

• Preheat the oven to 375°F (190°C).
• In a large bowl, combine cooked quinoa, black beans, corn, diced tomatoes, half of the shredded cheese, cumin, chili powder, salt, and pepper.
• Stuff each pepper half with the quinoa mixture.
• Top each pepper with the remaining shredded cheese.
• Place the stuffed peppers in a baking dish and cover with foil.
• Bake for 25-30 minutes, then uncover and bake for an additional 5-10 minutes until the cheese is melted and bubbly.
• Garnish with fresh cilantro before serving.

3. Fish Tacos with Mango Salsa: Our Recipe/ The Organic Kitchen Recipe

Ingredients:

• 1-pound white fish fillets (tilapia, cod, or your choice)
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• 8 small whole wheat tortillas
• 2 cups shredded cabbage or coleslaw mix
• 1 cup diced mango
• 1/2 cup diced red onion
• 1/4 cup chopped fresh cilantro
• Greek yogurt or sour cream for topping

Instructions:

• Preheat the oven to 375°F (190°C).
• Season the fish fillets with cumin, chili powder, salt, and pepper.
• Bake the fish for 12-15 minutes or until it flakes easily with a fork.
• In a bowl, combine shredded cabbage, diced mango, red onion, and cilantro to make the salsa.
• Warm the tortillas in the oven or in a skillet.
• Assemble the tacos by placing a portion of the baked fish on each tortilla, topping with the mango salsa, and adding a dollop of Greek yogurt or sour cream.

 As you embark on this journey toward healthier eating habits, remember that small changes can lead to big results. Whether it’s involving your kids in meal planning, trying new and wholesome recipes, or making mindful choices during grocery shopping, every step contributes to the overall well-being of your family.