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Between cleaning, taking care of our kids, running the household errands, and during these hard economic times fitting a part time job into our schedules, mothers are very busy people. No matter how busy you are it is still very essential to take the time out to eat right.

Fixing healthy meals for our family often takes a lot much more time to prepare than those “not-so-good-for-you” meals. To make it a lot simpler I’ve put together a few healthy recipes that are easy and don’t take a lot of time to prepare.For breakfast try repairing your family whole wheat pancakes. whole wheat pancake mix can be found in many grocery stores and it isn’t that expensive either. try this recipe out.Oatmeal Pancakes with Mixed Berry ToppingPrep Time:15 minStart to Finish:20 minmakes:6 servings (2 pancakes with 1/4 cup topping)Topping1 bag (10 oz) frozen berries, thawed and drained3/4 cup real maple syrup (or you can substitute a low calorie sugar totally free syrup)Pancakes3/4 cup quick-cooking oatsWhole Wheat pancake mix (follow instructions on the package)1. In 2-quart saucepan, cook topping ingredients over medium-low heat, stirring occasionally, until mixture just begins to simmer. remove from heat; একপাশে সেট করুন। In medium bowl, beat pancake ingredients with wire whisk until blended.2. Spray griddle or 10-inch skillet with extra virgin olive oil cooking spray. heat griddle to 375°F or heat skillet over medium heat. for each pancake, pour slightly less than 1/4 cup batter from cup or pitcher onto hot griddle.3. cook pancakes until puffed and dry around edges. Turn; cook other sides until golden brown. serve with topping.Nutritional Information1 Serving: Calories 310 (Calories from Fat 60); total Fat 7g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 35mg; Sodium 290mg; total carbohydrate 55g (Dietary Fiber 4g, Sugars 32g); protein 6gYou can also make pancakes and freeze them. After freezing your children can heat them up in the microwave for a couple of minutes. try topping pancakes with plain low fat or fat totally free organic yogurt and fresh fruit, or chopped nuts and raisins, or all natural organic applesauce and cinnamon.For lunch serve a salad with fresh fruit or healthy wrap sandwiches. These recipes can be prepared in less than a half an hour.Layered Shrimp, Corn and Pea SaladINGREDIENTS1⁄4 cup olive oil1 Tbsp balsamic vinegar1 Tbsp fresh lemon juice3⁄4 tsp salt1⁄4 tsp pepper11⁄2 lb ripe tomatoes (we used red cut in wedges and yellow cherry tomatoes cut in half)1 ripe avocado, peeled and cut in small chunks2 cups frozen corn kernels2 cups green peas, thawed1 red bell pepper, seeded and diced6 cups salad greens1 lb peeled, cooked shrimp1⁄2 cup chopped fresh cilantro, basil or parsleyPREPARATION1. whisk oil, vinegar, juice, salt and pepper in a large bowl. add tomatoes and avocado; toss to mix and coat. let stand about 20 minutes to deveIop flavors.2. mix corn, peas and bell pepper in a 4-qt serving bowl; spread in a layer. top with 1⁄2 the salad greens, all the shrimp, then remaining greens. Spoon tomato mixture over the top; sprinkle with cilantro. toss to mix or spoon through the layers.This is especially attractive when brought to the table in a clear glass bowl, preferably one with plain sides so all the layers are visible.Nutritional InformationYield 4 servings, Calories 508, total fat 24g, Saturated fat 4g, Cholesterol 221mg, Sodium 815 mg, total Carbohydrates 44g, Dietary Fiber 9g, protein 34g.(source: Women’s Day)

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Bean and Veggie WrapsPrep Time:10 minStart to Finish:15 minmakes:4 servings

4 fat-free flour tortillas (6 to 8 inch)2 cups sliced fresh mushrooms (5 oz)1 medium onion, cut lengthwise in half, then cut crosswise into thin slices1 can (15 oz) black beans, drained, rinsed4 cups fresh spinach leaves1/2 cup shredded reduced-fat Cheddar cheese (2 oz)1. heat tortillas as directed on package.2. Meanwhile, spray 10-inch skillet with cooking spray; heat over medium heat. cook mushrooms and onion in skillet about 4 minutes, stirring frequently, until onion is crisp-tender. stir in beans; heat through. stir in spinach; remove from heat.3. Divide bean mixture among tortillas. Sprinkle with cheese. Fold one end of each tortilla up about 1 inch over filling; fold best and left sides over folded end, overlapping. Fold remaining end down.

Nutritional Information1 Serving: Calories 270 (Calories from Fat 30); total Fat 3 1/2g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium 280mg; total carbohydrate 43g (Dietary Fiber 8g, Sugars 5g); protein 16g % daily Value*: Vitamin A 60%; Vitamin C 10%; Calcium 25%; Iron 25% Exchanges: 2 Starch; 0 other Carbohydrate; 2 Vegetable; 1 Lean Meat carbohydrate Choices: 3 MyPyramid Servings: 1/2 c Dairy, 1 oz-equivalents Grains, 2 oz-equivalents Meat & Beans, 1 3/4 c Vegetables*% daily values are based on a 2,000 calorie diet.(source: EatBetterAmerica.com)

I love serving salmon for dinner and when I do we rarely have leftovers. Salmon is a healthy lean protein full of omega 3 fatty acids. here are a couple easy and tasty salmon recipes. always make sure you are serving wild Alaskan salmon.

Salmon with Pepita-Lime Butter

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Lime juice, chili powder and pepitas give this salmon Mexican flair. serve with wild rice and steamed vegetables.

Makes 4 servings

ACTIVE TIME: 20 minutes

TOTAL TIME: 20 minutes

EASE OF PREPARATION: Easy

2 tablespoons unsalted pepitas (see Tip)1 tablespoon butter1/2 teaspoon freshly grated lime zest2 tablespoons lime juice1/4 teaspoon chili powder1 pound salmon fillet, skinned (see Tip) and cut into 4 portions1/2 teaspoon salt1/4 teaspoon freshly ground pepper

1. toast pepitas (see Tip). place in a small bowl with butter, lime zest, lime juice and chili powder.2. Generously coat a large nonstick skillet with cooking spray and place over medium heat. Sprinkle salmon with salt and pepper, add to the pan and cook until browned and just cooked through in the center, 2 to 4 minutes per side. তাপ থেকে পাত্রটি সরাও. transfer the salmon to a plate. add the butter-lime mixture to the hot pan; stir until the butter is melted. serve the salmon topped with the sauce.

NUTRITION INFORMATION: Per serving: 259 calories; 17 g fat (5 g sat, 5 g mono); 74 mg cholesterol; 2 g carbohydrate; 24 g protein; 0 g fiber; 360 mg sodium; 458 mg potassium.Nutrition bonus: outstanding source of omega-3s.0 carbohydrate ServingsExchanges: 3 lean meat, 1 fat

TIP: Tips: Pepitas (hulled pumpkin seeds) can be found in the bulk-foods section of natural-foods stores or Mexican groceries.

Place a salmon fillet on a clean cutting board, skin side down. starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.

Place pepitas in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.(source: eating Well.com)

Salmon Pinwheels

Don’t be intimidated by this fancy-looking breaded-salmon pinwheel, it’s quite easy to do. This technique works best when you use “center-cut” salmon fillet. If you don’t have a center-cut fillet or want to simplify the preparation, leave the fillet whole, spread the mayonnaise over it, top with the breadcrumb mixture and bake. To cut down on prep time, ask your fishmonger to skin the salmon for you. serve with garlic-rosemary roasted potatoes and wilted spinach.

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Makes 4 servings

ACTIVE TIME: 15 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION: Easy

1/2 cup coarse dry breadcrumbs, preferably whole-wheat (see Tip)1 tablespoon extra-virgin olive oil1 tablespoon whole-grain mustard1 tablespoon chopped shallot1 tablespoon lemon juice1 teaspoon chopped rinsed capers1 teaspoon chopped fresh thyme or 1/2 teaspoon dried1 1/4 pounds center-cut salmon fillet, skinned and cut lengthwise into 4 strips4 teaspoons low-fat mayonnaise

1. preheat oven to 400°F. coat a 9-by-13-inch baking dish with cooking spray.2. mix breadcrumbs, oil, mustard, shallot, lemon juice, capers and thyme in a small bowl until combined.3. working with one at a time, spread 1 teaspoon mayonnaise on a salmon strip. spread about 3 tablespoons of the breadcrumb mixture over the mayonnaise. starting at one end, roll the salmon up tightly, tucking in any loose filling as you go. Insert a toothpick though the end to keep the pinwheel from unrolling. place in the prepared dish. Repeat with the remaining salmon strips.4. Bake the pinwheels until just cooked through, 15 to 20 minutes. remove the toothpicks before serving.

NUTRITION INFORMATION: Per serving: 342 calories; 20 g fat (4 g sat, 8 g mono); 84 mg cholesterol; 9 g carbohydrate; 30 g protein; 1 g fiber; 221 mg sodium; 528 mg potassium.Nutrition bonus: Potassium & Vitamin C (15% daily value), outstanding source of omega-3s.1/2 carbohydrate ServingExchanges: 1/2 starch, 4 lean meat, 1 fat

TIP: Make your own breadcrumbs: Trim crusts from firm sandwich breবিজ্ঞাপন. রুটি টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো টুকরো একটি বেকিং শীটে ব্রেডক্রাম্বগুলি ছড়িয়ে দিন এবং প্রায় 15 মিনিট শুকনো এবং খাস্তা না হওয়া পর্যন্ত 250 ডিগ্রি ফারেনহাইটে বেক করুন। এক টুকরো রুটি প্রায় 1/3 কাপ শুকনো পুরো গমের রুটি ক্র্যাম্বস করে (উত্স: ইটিংওয়েল ডটকম)

আপনার পরিবারের জন্য স্বাস্থ্যকর খাবার পরিবেশন করা কঠোর পরিশ্রম হতে হবে না বা আপনার অনেক সময় নিতে হবে না। আপনি আপনার বাচ্চাদের রান্নার প্রক্রিয়াতে অন্তর্ভুক্ত করতে পারেন। আপনার বাচ্চাদের খাবার প্রস্তুত করতে সহায়তা করা তাদের স্বাস্থ্যকর খাওয়ার অনুশীলন সম্পর্কে আরও অনেক কিছু নির্দেশ দিতে পারে এবং এটি খুব মজাদার হতে পারে!

এই পোস্টের লিঙ্ক: সহজ স্বাস্থ্যকর রেসিপিগুলি আপনার পুরো পরিবার উপভোগ করবে < /এ>