Best bets for healthy meals made in a hurry
November 03, 2013 3:00 AM
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Making the decision to eat better doesn’t mean you have to stock your fridge exclusively with carrot sticks and lettuce leaves. There are plenty of healthy and delicious meal options that will have your taste buds cheering.

Fill up your fridge

How many times have you raided the fridge, only to eat the first thing you could find? Arrange your fridge so everything at eye level is packed with nutritional benefits. The top shelf is prime space for fresh fruits, berries, vegetable sticks, string cheese and hard boiled eggs.

Keeping lean proteins on hand is another way to take proactive steps towards creating healthy meals. Lean proteins, like the protein found in soy, can help families feel fuller longer and can also help lower the chances of childhood obesity.

Find recipes for family favorites

Quick, easy and delicious have to be a part of every family’s meal on busy weekdays.

Breakfast Burritos are sure to be a family favorite. Simply fill tortillas with Italian sausage, eggs, cheese, salsa and fresh herbs for a hot, tasty start to your morning.

Another sure crowd pleaser is beef tacos. Homemade beef sloppy joes are equally as easy to make. This recipe is a tasty way to get your whole family fed and out the door in time for evening activities.

Once you’ve picked the perfect recipes and filled your fridge with lean proteins, eating well will become a healthy habit the whole family will love.


Beef Tacos

Makes: 6 to 8 tacos

1/2 cup extra virgin olive oil

2 cups yellow onion, diced

2 tablespoons fresh garlic, chopped

1 pound ground beef or vegan meat alternative

4 tablespoons taco seasoning

1 tablespoon ground cumin

2 cups canned black beans, drained and rinsed

1 jalape￱o, diced with seeds

6 to 8 hard or soft taco shells

Shredded lettuce, chopped tomatoes, sour cream, guacamole, cheese, taco sauce or your other favorite toppings

Add olive oil to saucepan over medium heat. Add onion and saute for 2 to 3 minutes until clear but not brown. Add garlic. Saute for one minute. Add ground beef and break apart with fork. Saute for 1 to 2 minutes. Add taco seasoning and cumin.

Increase heat to medium/ high and continue browning ground beef until cooked through. Add black beans and reduce heat to medium. Add jalapeno. Serve with your favorite taco shells and your favorite toppings.


Beef Sloppy Joes

Makes: 6

3 tablespoons canola oil

1 pound ground beef or vegan meat alternative

1 medium onion, chopped

2 cloves garlic, minced

1 cup zucchini, chopped

1 cup fresh mushrooms, sliced

3/4 cups green pepper, chopped

1 (16-ounce) can tomato sauce

1 teaspoon basil, dried

1 teaspoon thyme, dried

Salt and pepper, to taste

8 buns

Heat oil in large skillet. Saute ground beef, onion and garlic over medium-high heat until browned. Add zucchini, mushrooms and green pepper. Cover and simmer for 5 to 7 minutes until vegetables are tender. Stir in tomato sauce, basil, thyme, salt and pepper. Simmer uncovered until most of the liquid has evaporated. Serve on toasted buns. Can freeze for future use.


Italian Sausage Breakfast Burrito

Makes: 6 burritos

2 tablespoons canola oil

1 pound Italian sausage or vegan meat alternative

4 eggs

1/2 cup green onion, chopped

Salt and pepper, to taste

2 tablespoons fresh cilantro, chopped

1/2 cup cheddar cheese, shredded

6 to 10 flour tortillas

3/4 cup salsa

Sour cream (optional)

In non-stick skillet, heat canola oil. Saute Italian sausage and break up as you cook. Cook until cooked through and golden. Add whipped eggs, green onion, salt and pepper. Cook eggs through. Sprinkle with cilantro and cheddar cheese. Fill tortillas with egg mixture, spoon salsa over filling and wrap. Serve with side of sour cream.

— Courtesy of MATCH and Family Features

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