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Super basic, but the NHS has nutritionally balanced recipes on their website: https://www.nhs.uk/healthier-families/recipes/
It’s important to get nutritional advice from reliable sources, and the NHS is one of them. A lot of online influencers will say don’t eat fat, don’t eat carbs, don’t eat wheat, don’t eat dairy, etc. These people generally don’t have any qualifications in nutrition and the number of followers they have doesn’t reflect how accurate their information is.
Pasta is fine and cheese is fine, as long as these are balanced out with plenty of vegetables and fruits.
Use keywords like ‘healthy’ when looking up recipes. Also, everyone’s definition of healthy is slightly different so get more specific to what you want nutritionally from a meal. For example, I search ‘high protein vegetarian’ and add what ever ingredient I have that needs to be used.
Also, over pasta is fine unless you are trying to limit the calories or carbs of a meal. A way to increase the nutritional value would be to switch to a bean/lentil pasta and moderate the fat added into your sauce & toppings. This is a favorite swap of mine actually since I’m cooking for other people and can generally still make recognizable & tasty comfort foods for them.
Roasted veggies with baked chicken thighs.
pan-fried or baked fish with root veg (roasted carrots, roasted potatoes, broccoli)
fried cabbage with steak slices
salad with tuna salad or salmon salad
soups, stews
ravioli with lots of broccoli
7)rice with baked beans and a lean protein
If you feel like a snack, make sure it has protein and fiber.
Pasta is not “unhealthy”. In fact there is no such thing as an unhealthy food. Just some foods are calorie dense and lack many nutrients. Whereas others are not very calorie dense and nutritionally dense.
It’s all about balance. If you eat a varied diet then a meal with some decent cheese and a small amount of sugar is not going to be an issue. Demonising sugar, cheese and pasta (or carbs in general) is going to give your kids some seriously poor relationships with food. Plus food isn’t all about sustenance, enjoy what you eat.
Well cheese is pretty objectively healthy assuming its real cheese that’s fermented. Of course some may have allergies but its safe for most people including A1 sensitive folks and lactose intolerant folks.
Pasta is off due to it being from wheat and high is carbs and gluten. However cauliflower pasta can work. You can also look into miracle noodles with some pasture raised ground beef. Thats a simple one.
Chicken breast with guacamole is literally amazing.
Steak with potatoes is good since the fats and protein jn the steak help with the blood sugar spike that pure carbs would otherwise give.
I love making burgers they are quick especially when using frozen grass fed patties from costco. I pair that up with organic cheese and an organic sourdough (boudin being my fav brand). Sourdough is also fermented so it’s virtually gluten free and assist’s metabolic function. You can also make it at home relatively easily and top it with cheese and clean 365 whole foods brand or applegate brand pepperoni and basically make a sourdough pizza.
Ground beef with bell peppers and rice and or cauliflower rice. Like a stir fry almost. Cooked in coconut oil.
Fish and rice (mix in cauliflower rice). You can also do fish with a frozen stir fry mix (365 brand at whole foods has frozen bell pepper mix and a frozen mushroom bell pepper stir fry mix) you can even add shrimp to it for more protein and good fats.
These are just things I mKe as a student who works and manages other things on the side, as well as workouts almost every day. Obviously the burgers are the easiest I like to too them with the primal kitchen avacado oil mayo I buy it in a big jar at Costco, but some may get sick of this quickly lol. So second is the ground beef stir fry with bell peppers and cauliflower rice and or brown rice/white rice.
Look for paleo recipes, then use your best judgment. I try to get half my plate full of veg, a quarter with carbs, a quarter with protein, with fats added as needed. Generally, things that are less processed are better.. (like baking a potato rather than buying boxed mashed potatoes)
make sure almost everything comes with fiber in it. cheese i would say is okay and especially the more fresh and smelly the cheese like gouda or blue cheese from a local cheese shop really healthy but in moderation of course. I always do a zucchini pasta or even a cauliflower rice thing with fresh tomatoes and seasonings as a base with maybe some ground beef or i just add mushrooms onions garlic peppers and sweet potatoes instead of beef if i wanna be really healthy and fresh parmasean and blue cheese and i top it with kale and arugula. really healthy for you i also eat a blue berry greek yogurt but its mostly blue berries cause i dont like too much yogurt. Also if you could eat fermented food like sour kraut i would eat that caues thats also really good for you i heard as well as walnuts sometimes or seaweed or tempehs or tofu if thats your thing.
I feel like the word “healthy” is very broad. It depends on what your nutrients goals are, what foods you enjoy, what foods you prefer not to eat. Some people consider meat based diets more healthy & some say plant based is better.
I say as long as you find ways to fit in veggies & water. Be careful with added sugars & alcohol intake. Also palm, canola, vegetable oil. Focus on Whole Foods.
As for meals, one thing I’ve been loving is mashing chickpeas with garlic infused olive oil. Putting it on some sourdough bread or a wheat wrap. Throwing in some spinach & tomatoes. You can even top it with avocado or an eggs. Beans are very versatile. For a snack, roasted sweet potatoes & hummus is so simple but a go to.
Again, just find the foods you love, and try to create meals that feel wholesome & healthy to you 💛
There are lots of really great super healthy cookbooks out there. Cooking recipes will lots of vegetables and herbs and spices gives flavor. For example, I buy yellow, green, and red curry paste from Mae Ploy, Thai coconut milk, chicken broth, and then add chopped onions, red/orange bell peppers, carrots, sweet potato, sunchokes, snap peas, bok choi, brocoli. I usually add chicken if I want meat but tofu, pork, and other meats work as well. This is very healthy. Cooking Mediterranean is healthy. Eat a lot of beans and veggies. I made up a not-meatloaf recipe that everyone loves (mushrooms, onions, black beans, eggs, walnuts, asiago cheese). Curried sweet potatoes. We eat lots of greens, we usually steam them but can follow up with a brief saute (e.g. steamed chard dropped into sauteed onions, add balsamic and olive oil, salt, pepper). Bitter greens are really healthy and may take some getting used to, like dandelion greens steamed and then add a little soy sauce and sesame oils). Try shopping in season and mostly in the produce section. Sugar is extremely addictive and unhealthy and many standard brands of premade foods are loaded with sugars, oils, and other unhealthy ingredients. It is best to simply buy fresh vegetables, fresh meats, dried beans and legumes, etc, and made things from scratch. Once you get the hang of some recipes, might want to experiment.
Try this Chinese recipe. Works like a magic
First boil ur broccoli and prawns until cooked. Then chop some garlic, mix it up with abalone sauce and some water ( ratio of it is towards ur liking. Then pour in the broccoli and prawns. Viola.
If not u can try steamed egg. 2 eggs to 200 g of water. Thai fish sauce to taste. Steam on boiling water , high heat for 8 mins and let it cool for 5 mins in the wok.
There’s so many healthy meals out there, with the help of the internet and YouTube you can find so many. I have a list of healthy good bloggers I follow on YouTube who often get creative with their recipes, just search for the type of healthy food you’re interested in.
This is one of my favorite recipes - easy, inexpensive, healthy and filling. I use Banza or another plant-based high protein pasta. You can add white beans or chicken for extra protein, but it’s great as is. Plenty flavorful so you don’t even need cheese.
One Pot Pasta with Spinach and Tomatoes
Add a cup of cottage cheese(not low fat) to a cup of pizza or spaghetti sauce and then make all sorts of delicious high protein low carb meals. Here’s an example. Pita pizza
Pita bread sliced to make 2 thin crustSpread sauce on each oneAdd fresh veggiesAdd boneless chicken breast cooked however you likeTop with mozzarella Heat in toaster oven until cheese is meltyEnjoy!
Can also use on pasta or chili or use as a dip