Don’t know how to cook? 7 types of quick and healthy meals for the whole family

Looking for inspiration for what to cook for the summer holidays? We have prepared 7 delicious recipes that will please both children and adults.

Letné holidays znamenajú pre nás parents aj viac spekulovania o tom čo deťom varíme. Whether you’re a picky eater or a junk food junkie, the year is a great time to give your kids healthy options. But it’s different, it’s fun, so you don’t notice it. We’ve got tips for you on quick, easy meals that even the kids will love!

Peer-to-peer influence and advertising often lead children to eat unhealthy foods – especially during school, when there is little time to focus on healthy foods, they tend to eat unhealthy foods.

During the summer holidays, there is a real change – the abundance of seasonal vegetables and fruits will help us make quick and easy meals for children that will be healthy at the same time. We remind you that healthy food is very important for good health and growth. It helps to stabilize the mind, sharpen the mind, and has a great impact on the child’s mental and emotional development.

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Be a good example

You will explain to your child how it is inappropriate to eat fried foods when you eat alone. Make a plan and prepare lunch with your children once or twice a week. If you have a small child who refuses vegetables, just add them to plain dishes – mixed with porridge, natierky, added to popular soups and similar. Slow speed. For example, a skewer with vegetables or fruit is a good way to entertain a child, to “enjoy” lunch or dinner, but in the end you can cook or cook food in the oven.

Unprocessed and refined food

The foundation of a healthy kitchen is avoiding processed, refined foods such as white rice and sugar. You hate all foods and not specific foods. Prepare food for the children (and yourself) with fresh food, do not use expired products. If possible, stay home. Meals from restaurants and buffets contain added sugar, salt and unhealthy fats.

Lunch in front of the children

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Replace white bread with black bread, teach children to eat more nuts, fruits and seeds instead of sweets. Instead of ice cream, you can make healthy popsicles at home with pure fruit juice. You don’t have to fry the noodles, but you can cook them in the oven, and you can prepare potato chips with a little salt.

Children need protein, fiber, healthy fats and nutritious food

The most important thing in preparing a healthy diet for children, and usually, is to make sure that all the meats that children need are small. Every meal and proper meal should contain protein, fiber, healthy fats and complex carbohydrates.

Healthy foods include fruits, whole grain breads, chicken protein, eggs, milk and fish, fiber in fruits, vegetables and whole grains. Good fats are monounsaturated fats and olive oil, avocado, nuts and seeds (pumpkin, sesame). If possible, buy fruits and vegetables from the market, farms or home growers.

7 delicious and healthy (non-alcoholic) lunch options for kids:

Pasta with syrovou omáčkou and hamkou/slanikou

A quick and easy meal that kids love! What’s better than a beautiful cheese pasta?

Pasta with syrovou omáčkou and hamkou/slanikou

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Ingredients:

230 g pasta of your choice (prefer whole wheat)

10 pieces of cheese

4 tablespoons of oil

1 cup whole milk

soľ a korenie podla chuti

1 cup finely diced ham or bacon

2 spoons of parsley for decoration

Procedure

In a large pot, cook the pasta according to the instructions until the “al dende” point is reached. After cooking, drain, leave the water in the pasta. Add all the ingredients except the pieces of ham or bacon and the parsley and continue to stir constantly on low heat. Continue to cook until the cheese and butter have melted.

When the sauce is cool and sweet, stir in the bacon and parsley. Serve immediately.

15 minute pizza with tortillas

A hearty but very quick meal in the style of the popular pizza, of course a little healthier, but it depends on what you put on top.

15 minute pizza with tortillas

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Ingredients:

10 tortillas

5 cups of shredded mozzarella cheese

1 cup of pizza sauce

topping: tomatoes, peppers, ham, fish, olives, champignons, corn – whatever you want

Procedure

Preheat the oven to 200 degrees Celsius. Place the tortillas on a parchment-lined baking sheet. Put the pizza sauce on it, sprinkle with cheese and pile on your favorite toppings. Sprinkle with cheese and bake for about 8 minutes, until the cheese melts. Wrap in lots of tortillas.

Interesting skewers with turkey meat, vegetables and cheese

Zábavný a závky spóbos, ako si vychutnať morčacie mäső, syr a veleginu on one stick. This recipe is perfect for garden parties or barbecues, but not just for kids.

Interesting skewers with turkey meat, vegetables and cheese

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Ingredients:

Leftovers are turkey meat – cooked, cooked (you can use any kind of meat or meat)

cheese cubes

olives

cherry tomatoes

sliced ​​cucumbers

A favorite salad dressing for dipping

Procedure

Thread all the ingredients alternately on skewers or pegs. Serve with dressing.

You can also rub the skewers with oil and crushed garlic and fry them lightly or bake them in the oven.

Cestovinový salat and zeleninou

An easy and quick lunch that you can take on the go or on the go. Easily adjust according to what you have at home or according to your children’s preferences.

Cestovinový salat and zeleninou

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Ingredients for 4 servings:

¼ cup of green broccoli

1 medium carrot

¼ cup green peas

¼ teaspoon red pepper

30 g Parmesan cheese

240 g macaroni or other pasta

1 tablespoon of olive oil

1/8 teaspoon of salt

Procedure

Cut broccoli into kúsky; cleaning and cutting carrots; weakness of the body – weight loss; sprinkle red pepper and grated parmesan cheese.

Boil the pasta according to the instructions on the banks. During the last minute of cooking, add the broccoli.

Drain and mix with all the chopped vegetables. Drizzle with olive oil and sprinkle with cheese. Serve warm.

Tie the pages for the kids

Various “balené” dishes are useful but easy to wrap all the necessary meats.

Tie the pages for the kids

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Ingredients for 4 servings:

4 medium tortillas, whole wheat

2 spoons cream cheese

1 medium carrot

1 medium cucumber

1 šálka hlávkového salatu, nakražaného rent

Procedure

Spread 1/2 tablespoon of cream cheese on each tortilla. Cabbage carrots. Cut the cucumber into very thin slices – using a vegetable peeler. Finally, add a little chopped salad to each tortilla and remember. Wrap the prepared wrappers tightly in plastic wrap and store in the refrigerator to preserve the product. You can also add any meat or tofu cheese to the tortillas.

Chicken salad and whole wheat sandwich

Skvelý spóbos, ako zdravno a chutne szędky kuracích pŕs.

Chicken salad and whole wheat sandwich

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Ingredients for 4 servings:

1 ½ cups shredded cooked chicken

3 spoons of finely chopped red or yellow onions

¼ cup finely chopped stalk celery

1 large eggplant, boiled, chopped

1/3 to ½ teaspoon mayonnaise on salad dressing

1 spoon of water and boil the cucumber

¼ teaspoon of salt

1/8 teaspoon of fresh black root

8 pieces of wholemeal bread

Procedure

In a medium bowl, combine the cooked, chopped chicken, onion, celery and eggplant. Add 1/3 cup mayonnaise, salt, pepper and coriander. Mix it up. Add kôpor and serve on bread with hlávkovým salát a vychutnavame.

Egg muffins with spinach and champignons

These little cookies without kôrky are a great breakfast, as well as lunch for children and adults. Serve them with fresh tomatoes or a spoonful of salsa, you can also use them as an appetizer at a party.

Egg muffins with spinach and champignons

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Ingredients for 12 muffins:

1 tablespoon of unsalted butter

1 medium onion, coarsely chopped

1 cup coarsely chopped mushrooms

180 to 240 g baby spinach, roughly chopped

3 exercises

3 extra whites

2 šálky strúhaného syra, like cheddar or mozzarella

¼ lyžičky čersvo mletého black root

¼ teaspoon of salt

pinching of čersvo nastrúhaného muškátového orieška

Procedure

Preheat the oven to 180 ° C. Grease a muffin form or sprinkle with cooking spray. Melt the butter in a pan over medium heat. Add nakrajanu cibuľa a huby a varte za steleho měžania, kim cibuľa a huby nezmäknú. Add little by little, little by little. Set aside.

Beat eggs and whites in a large bowl. Add grated cheese, korenie, salt and nutmeg oriešok. Add the cooled mixture.

Pour the mixture into the muffin cups, filling about half way.

Bake for about 25 minutes. Let the muffins cool for a few minutes, then transfer them to a tray or plate using a spatula.

If you make a delicious meal from a simple salad?

Read it again

Teach your child or husband how to make fresh vegetable salads!

Updated: 03/08/2022

Stock photo: istock.com

Keywords: dobruchut.sk, helpguide.org, superhealthykids.com, thespruceeats.com, pintsizedtreasures.com

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