Healthy and Easy Family Cooking Recipes

Finding healthy and easy family cooking recipes is crucial. Here are some recipe ideas you can try, focusing on fresh ingredients, balanced nutrition, and simple processes:

1. Rainbow Vegetable Fried Rice

This is a great way to add lots of vegetables to your family's favorite dish.

Ingredients:

2 plates of leftover white rice from last night (preferably cold)

2 eggs, lightly beaten

1 medium carrot, diced

1 handful of green beans, thinly sliced

1/2 ear of sweet corn

1 handful of frozen peas

1/2 red bell pepper, diced

2 cloves of garlic, finely chopped

3 cloves of shallots, thinly sliced

1 stalk of scallion, thinly sliced

2 tablespoons of vegetable oil

1 tablespoon of sweet soy sauce (to taste)

1 tablespoon of oyster sauce (optional)

Salt and pepper to taste

Method:

Heat the oil in a pan. Sauté the garlic and shallots until fragrant.

Add the carrots, green beans, and corn kernels. Sauté until slightly wilted.

Remove the vegetables to the side of the pan. Add the beaten eggs and scramble until cooked through. Mix with the vegetables.

Add the rice and stir well. Add the peas and red bell peppers.

Season with sweet soy sauce, oyster sauce (if using), salt, and pepper. Stir constantly until everything is well combined and the rice is slightly dry.

Finally, add the sliced scallions. Stir briefly, remove from heat, and serve.

2. Clear Chicken Soup with Macaroni and Vegetables

Soup is a comforting and nutrient-rich food, suitable for all ages.

Ingredients:

500g chicken breast fillet, diced or whole (boil first, then shred)

1.5 liters of water or chicken stock

1 medium carrot, cut into rounds

1 medium potato, diced

100g macaroni, boiled until al dente, drained

1 stalk of celery, chopped

2 cloves of garlic, bruised and chopped

1/2 onion, roughly chopped

Salt, pepper, and a little ground nutmeg to taste

A little oil for sautéing

Cooking Instructions:

Boil the chicken until cooked through. Remove and shred (if using whole chicken breast). Strain the chicken stock and set aside.

Heat a little oil and sauté the garlic and onion until fragrant.

Add the sautéed onion to the strained chicken stock. Bring to a boil.

Add the carrots and potatoes. Cook until the vegetables are slightly softened.

Re-add the shredded chicken. Season with salt, pepper, and ground nutmeg. Stir well.

Add the macaroni and celery. Cook briefly until all ingredients are combined and the macaroni is warm.

Adjust seasoning and serve warm.

3. Baked Salmon with Broccoli and Sweet Potato

This recipe is very practical because all the ingredients can be baked together, and it is rich in omega-3s.

Ingredients:

2 salmon fillets (@ 150-200 grams)

1 medium sweet potato, peeled and diced

1 broccoli floret, cut into florets

2 tablespoons olive oil

1 garlic clove, finely chopped

Salt, pepper, and paprika to taste

Lemon wedges for serving (optional)

Cooking Instructions:

Preheat oven to 200°C. Prepare a baking sheet lined with parchment paper.

In a large bowl, combine the diced sweet potato, broccoli, 1 tablespoon olive oil, salt, pepper, and paprika. Mix well. Arrange on a baking sheet.

Brush the salmon fillets with the remaining 1 tablespoon of olive oil, minced garlic, salt, and pepper. Place on the baking sheet with the vegetables.

Bake for 15-20 minutes, or until the salmon is cooked through and the vegetables are tender and lightly browned. Baking time may vary depending on the thickness of the salmon and the size of the vegetable pieces.

Serve immediately with lemon wedges, if desired.

4. Quick Vegetable Omelette

Perfect for breakfast, a light lunch, or a quick dinner.

Ingredients:

3 eggs

2 tablespoons milk (optional, for a fluffier omelet)

1/4 yellow bell pepper, diced

1/4 onion, finely chopped

1/4 tomato, seeded and diced

1 handful spinach, roughly chopped

2 tablespoons grated cheddar cheese (optional)

1 tablespoon olive oil or butter

Salt and pepper to taste

Method:

In a bowl, beat the eggs with the milk (if using), salt, and pepper until well combined.

Heat the oil/butter in a non-stick skillet over medium heat.

Add the onions and bell peppers and sauté until slightly softened. Add the tomatoes and spinach and sauté briefly until softened.

Pour the beaten egg mixture over the vegetables in the pan. Spread evenly.

Sprinkle the grated cheese on top. Cook until the bottom of the omelet is cooked through and the top begins to firm up.

Fold the omelet in half and cook briefly until done to your liking.

Serve warm.

Additional Tips for Healthy Family Meals:

Involve Kids: Encourage kids to pick vegetables or help with simple tasks like washing groceries. This can increase their interest in eating healthy foods.

Meal Prep: Wash and chop vegetables at the beginning of the week to make them easier to prepare.