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Fast and Healthy Ideas for Mom

Healthy meal shortcuts
It can be a struggle to find time for healthy family meals. Here are a few quick tips for busy moms on busy days:

Buy ready-to-use ingredients such as pre-washed and mixed salad, pre-cut stir-fry vegetables, grated low-fat cheese, skinless, boneless chicken breasts, and fresh cut-up fruit. The extra cost of these items is still cheaper than a drive through the local fast-food outlet.

Use simple side dishes such as cut-up fruit or carrot sticks, frozen vegetables, and bread or dinner rolls. Spend most of your time on an easy "main dish."
"McMom’s chicken nuggets" are quick and healthy! Just cut chicken breasts into pieces and dip in a mixture of 1/2 cup nonfat yogurt mixed with 2 tablespoons of mustard. Roll in crushed corn flake crumbs and place on a no-stick baking sheet. Bake approximately 15 minutes at 400 degrees.

"Make Your Own" minipizzas are a big hit with kids. Set up an assembly line of French or baguette bread (sliced horizontally), pizza or pasta sauce, grated part-skim mozzarella cheese, and your favorite toppings (try sliced olives, mushrooms, green or red pepper rings, lean ham or turkey slices, etc.). Let the kids make their own topping choices. They are more likely to eat it if they fix it! For safety, however, you should cook it. Place their minipizza on a baking sheet and broil for 3 to 5 minutes.

Baked potato toppers of leftover grilled vegetables or thick soups are quick and easy. Add a little low-fat grated cheese, a salad and milk for a complete meal.

For a nutritious cold menu, serve a sandwich, fresh veggies and dip, fruit, and milk. It’s just as nutritious as an elaborately prepared hot meal.

Tricky ways to add nutrition
There are a number of ways to add nutrition without your child noticing. Here are a few ideas to try:

Follow Popeye's lead: Finely chop drained spinach (frozen or canned) and add to tomato-based pasta and pizza sauces (the kids won't notice or they will think they are herbs).

Make smoothies and freezer pops by blending fruits such as bananas, berries, and various "lite" canned fruits. Because you are using whole fruit (as opposed to juice), you will be providing a fiber boost for your child.

Use canned pumpkin in muffins and cookies (you can cut down on fat while adding beta-carotene and fiber).

Toss small white or kidney beans into tuna or chicken salad. This will add fiber and extra minerals.

Add extra vegetables to macaroni & cheese or your child's favorite soup. Kids forget they're eating "vegetables" when it's disguised in something else.

For healthy salads, toss in some or all of the following ingredients: kidney, cannellini or garbanzo beans; chunks of artichoke hearts, small tomatoes, grated fresh carrot or summer squash and whole baby corn.

Substitute whole wheat flour in baked goods. If you are worried about the quality of the product, start with a partial substitution and gradually add a larger percentage each time.

If your child isn't a milk drinker, think of dishes that you can use nonfat or 1% milk as a major ingredient. Examples include tomato soup, pancakes, puddings, macaroni & cheese, and mashed potatoes.