Health

Top 10 healthier ways to prepare family favourite meals

With the cost of living rising, we are working longer hours and this can make us tired and irritable. When it comes to cooking when we are tired, it’s quite easy to buy some pre-packaged or takeaway food to satisfy the family at the end of a long day.

Rather than going for the quick food fix, take some time out and use a few of these ideas each week.

Healthier meals protect your family’s immune system, keep their weight in check and minimise the likelihood of developing health conditions such as diabetes and cardiovascular disease.

Top 10 healthier ways to prepare family favourite meals

1. Use three ingredients in your pancakes

Blueberry Pancakes

Make them healthier by removing the flour. You just need three ingredients: peanut butter, banana and eggs! Process together and cook as you would a conventional pancake. This is a high protein breakfast and will keep you full until lunch.

Try our easy recipe for Blueberry Pancakes for a breakfast that the whole family will love.

2. Add some dates

Rocky-Road-Bliss-Balls

Next time you make a milkshake or smoothie, add dates instead of honey for sweetness. They are high in fibre and nutrients such as B vitamins, which provide energy, and magnesium, a key mineral in bone development.

Our Rocky Road Bliss Balls are made with dates as well as Coco2, dried cranberries and desiccated coconut and make a delicious snack for when you’re on the go.

3. Ditch store bought fish fingers for homemade ones

Fish Fingers

Chop some firm white fish into pieces, dip into some egg wash and crumb. These can also be baked so there’s no frying, no additives and less sodium than store-bought ones. You can use almond meal instead of breadcrumbs for a higher protein/lower carb alternative too.

Get the full Fish Finger recipe here.

4. Make your own low-carb pizza crust

Cauliflower Pizza Base

Sneak in the veggies by using grated cauliflower processed in a food processor with egg and parmesan cheese to make Cauliflower Crust Pizza.

5. Choose homemade almond butter

Banana Nut Healthy Mummy Smoothie

Pre-made peanut butter can often be high in sodium and sugar. Almond butter is very easy to make and you know exactly what’s in it. Just roast the almonds in your oven for 15 minutes and add to a food processor whilst still warm for about 5 minutes – or longer for a smoother consistency.

Once you’ve made that, try our Banana Nut Smoothie for when you need a quick breakfast!

Our smoothie range offers an excellent source of essential vitamins, minerals, nutrients & important antioxidants. It does not contain any weight loss accelerants, caffeine, gluten and is dairy free. It is also a non Genetically Modified product!

To learn more about our smoothies – click here.

To purchase one of our smoothies – click here.

6. Make homemade ice smoothies

Mango-Lime-and-Strawberry-Icy-Poles

 

These are a great option instead of pre-purchased ice block or ice creams. If your family is dairy-free or if you would like an alternative to dairy, an easy way to still enjoy ice cream is to make it from the fruit of your choice blitzed with coconut milk, and then freeze in ice block moulds overnight.

Our Strawberry And Mango Icy Poles are a yummy treat and you can swap out the Greek yoghurt for coconut milk.

7. Make zucchini french fries

8 recipes using zucchini

These are a healthier choice over starchy potato fries- choosing these will lower your overall carbohydrate content for the day and may help with weight loss. Just slice zucchinis into batons and toss with some extra virgin oil, season with salt and pepper and bake in the oven like you would potato fries (you won’t need to cook them for as long though).

8. Add almond meal when baking bread

Toddler girl baking with mother

Nothing beat a loaf of homemade bread, but instead of wheat flour, use almond meal. It will be higher in protein and good fats and tastes amazing with a little smear of coconut oil.

9. Go crazy for cauliflower!

Swap white rice for cauliflower rice – all you need to do is chop a head of cauliflower into small pieces, toss into the food processor, then pulse until the size of rice grains. You could even try making cauliflower mash. Check out our video recipe, plus 5 Low Carb Side Dishes To Banish Hunger!

10. Make your own muesli

Toasted Muesli & Yoghurt Sundae

 

Mix oats, maple syrup and nuts for a low GI breakfast that’s much more nutritious and delicious than plain old white toast. Eating low GI foods keeps your blood sugar levels stable and you will be less likely to snack on junk food mid-morning.

Try our Nutty Toasted Muesli & Yoghurt Breakfast Sundae for a sweet but healthy breakfast.

There are many more food ingredients you can swap – just think outside the square a little and you will find your family’s health will improve in no time!

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elisha-danine
written by:

Elisha Danine

Elisha is a clinical nutritionist who specialises in nutrition for weight loss, insulin resistance, digestive and mental health. Elisha has a huge amount of experience in complimentary health, particularly in helping to work through food related issues such as diabetes and obesity, and provide assistance to combat emotional eating. She has been part of the Healthy Mummy team of experts since 2012, writing informative blog posts, contributing to our recipe books and the 28 Day Weight Loss Challenge recipes. Elisha loves working for The Healthy Mummy because “I love creating family friendly recipes, knowing that women all around the country are losing weight and gaining more confidence and changing their lives for the better.”