(plus 5 Easy Recipes!)
One of the most important problems mankind or… mankind in the so-called civilized countries, faces right now is obesity. Reason why health organizations and NGOs are trying to persuade parents to educate children from early childhood to choose healthy meals and snacks. These institutions are also focusing on disciplining adults to make right choices and returning to the normal way of eating by choosing to cook food at home.
In order to prevent obesity and to inculcate a good food education to your children, it’s important for them to see you in the kitchen and to get involved in the process of food making. Give them small tasks in the beginning and praise their work, while gradually raising the bar and encouraging taking more and more duties in the kitchen. In order to help you with this process we also prepared 5 very easy recipes to cook at home, while accompanied by your children.
- Baked chicken thighs with buttered carrots – it will take you less than a quarter of an hour to prepare everything in a tray and place it in the oven. You need chicken thighs – the number depending on the number of people eating (calculate one per kid and 2 per adult), one big carrot for each piece of chicken, butter, salt, pepper and some virgin olive oil. Wash the chicken pieces, sprinkle salt and pepper and pour olive oil all over them. Peel the carrots and cut them in 3 or 4 pieces each, place them among the chicken thighs. Sprinkle salt and pepper all over them too and place a little piece of butter on each piece of carrot. Place everything in the oven at medium heat and leave them there for an hour.
- Baked salmon and broccoli – another simple recipe with a great taste, even for children who are not so fond of fish. You need salmon, broccoli, olive oil, fresh lemon juice, salt and pepper – quantities depending on the number of people for whom you cook. Prepare the pieces of salmon in a tray, add little bouquets of broccoli in between, sprinkle everything with salt and pepper and pour some olive oil and some lemon juice. Leave the tray in the oven for 15-20 minutes in medium heat.
- Easy Bolognese – in order to save time with such a recipe you can cut some of the requirements of the original Italian recipe and prepare a sauce with minced meat, chopped onion, grated carrot and tomato juice. You’ll also need pasta and Parmigiano or cheese mix, salt and pepper. The Bolognese-like sauce is the most “complicated” – fry the onion and carrot together, add the minced meat and let it simmer in tomato juice, while sprinkling some salt and pepper over. When the flavors are blended and the meat is done, mix it with the pasta. Adorn it with Parmigiano or other grated cheese and enjoy it. Take into consideration that you’ll need about 30 minutes from beginning to end.
- Greek chicken chowder – not only delicious, but also nutritious. Think about making this only if you’ll have the time to stay around the kitchen. Although the actual work on the chowder is not much, it is done in various steps. You will need one chicken breast, two small carrots, one small parsnip, ¼ cup of rice, ¾ cup of sour cream, juice from a half of lemon, salt, pepper and parsley. Put the chicken, carrots and parsnip to boil together and take them out when they’re done. Chop them, put them back in the water, add the rice and bring to boil. In a bowl mix the sour cream with the lemon juice and with a ladle of liquid from the pot. Pour the mix back in the pot slowly while mixing and let the chowder boil for 3 more minutes while adding salt and pepper. Chop the parsley and sprinkle it on the chowder when it’s done.
- Garlic roasted potatoes with cottage cheese dip – take about 15 minutes for this meal (oh, well, maybe more if you plan to cook large quantities, but 15 minutes are enough for 6 medium-sized potatoes and a bowl of dip). You need potatoes, a few cloves of garlic, a cup of cottage cheese, ½ cup of sour cream, some butter, salt and pepper. Peel the potatoes, wash them, and cut them accordion style. Squeeze among the potato “slices” thin slices of garlic, sprinkle salt and pepper and put a small piece of butter on each potato. Put them in the oven. In a bowl mix the cheese and sour cream and add some salt and pepper. That’s it! A great vegetarian dish, if you’re not into meat!
As you can see, these are easy to make even for a bigger child, not to mention they’re all delicious and rich in all the nutrients the family needs. So every time you plan to order a pizza or go out for some junk food, think twice and consider the real needs of your body.