With hectic schedules, family meals are often the first to go. Between all of the family activities, who has time to sit down for a family meal, let alone prepare one? But taking the time to eat together can make a significant difference for kids.
When families sit down together to eat, they eat healthier, have better communication, eat less junk food, and research even shows kids who eat meals with their families actually do better in school.
Here is a meatless meal that is full of flavor and very quick to make. Let your kids assemble the ingredients…the first time, they may only want egg in a tortilla. But as they see others eating salsa or beans, they will eventually feel comfortable doing the same.
Allow 1-2 eggs and 1 tortilla per person
- Corn tortilla (1 per egg)
- Eggs, poached or fried over-easy to over-medium
- Refried beans, canned (may be seasoned with cumin, black pepper and oregano)
- Tomato or tomatillo salsa
- Shredded cheese
- Heat 1 Tbsp. oil over high heat. Quickly fry corn tortillas to soften, drain on paper towels.
- Warm the beans in the microwave and then spread a thin layer on the tortillas. Top with eggs.
- Smother with salsa and top with shredded cheese.
Recipe from the UW Health Pediatric Fitness Clinic
Leftovers make a special meal if they are re-worked—if your family doesn’t recognize them as leftovers, they won’t complain!
Leftover ham can make a contemporary version of this very tasty dish. Clean up is quick with only one pan to wash!
In the winter, we tend to eat fewer fruits and vegetables. Try these recipes that feature available fresh fruits and vegetables and frozen varieties.