Posted by:
Kara Ryan, Department of Public Health
Are you getting bored with the same-old, same-old meat and potatoes for dinner? If you’re like me, you’re ready to break out of the winter rut and make-over your favorite meals. I find when spring is about to come around, I like to lighten things up a bit by making family favorites into healthier choices. Here are some simple ways I have found to switch up dinner to make it even healthier, while keeping it yummy. You may also find that these changes are also easier on the wallet—making them even better choices!
Use Plant-Based Protein:
Say good bye to saturated fat and cholesterol! Replace meats with healthy plant-based proteins such as: tofu, beans, legumes, tempeh, nuts and seeds. Not only are these proteins a healthy addition to any diet but, pound for pound they cost much less than meat.
- Keep canned beans on hand to toss into pasta dishes or on top of salads.
- Top a corn tortilla with black beans, lowfat cheese and salsa for an instant enchilada.
- Mix a can of kidney beans into your favorite homemade soup for added protein and fiber.
- Crumble tofu in place of ground beef and sauté with tomato sauce, or add your favorite Mexican spices to create tasty meat-less tacos.
- Dice tempeh or tofu and mix with stir-fry vegetables, low sodium soy sauce, garlic and ginger for an oriental inspired dish.
Switch to Whole Grains:
Be adventurous—bring a variety of whole grains to your family’s dinner table. Try couscous, quinoa, barley or buckwheat to name a few. Whole grains come in a variety of tastes and textures. A bonus to eating whole grains is that they help keep our body at a healthy weight by keeping our bodies fueled and feeling fuller longer. Whole grains are also high in fiber and can help prevent heart disease and cancer.
- Use buckwheat flour in place of white flour for pancakes and top with berries for an energy packed breakfast.
- Make pizza night healthier by using whole wheat pizza dough and top with a variety of vegetables.
- Add barley to soups or stews to make a complete hearty meal.
- Make your kid’s favorite mac and cheese with whole wheat pasta instead of white- they won’t even know the difference!
- Replace boring rice with nutty flavored quinoa. Quinoa is high in protein and only takes 15 minutes to make.
- Make a Mediterranean style dinner by placing grilled vegetable and chicken kabobs on top of a bed of whole wheat couscous. Cous cous taste great, and win the “quick” prize—they only take 5 minutes!
These are just a few ways to lighten up your meals this spring. How do you make your family favorites light and delicious? We’d love to hear from you!
