Cooking Healthy Meals for the Family

Living a Healthy lifestyle with your Family

Do you think you eat too much? Do you get hungry during the day? These are two of the questions I often ask myself when cooking healthy meals for the family,and all too often I also hear the same from friends and family. The sentiments are widespread because it’s a controversial subject.

I’d say the majority of us in the western world would eat too much, certainly. It is said that compared to many European countries,  Americans eat a larger portion size. Australians also tend to eat larger potions while New Zealanders lean more towards the same eating habits as Europeans.

The argument for and against allowing ourselves to feel hungry is ongoing.

Some dietitians say that to effectively lose weight we must never allow ourselves to go hungry; instead we should have several smaller meals throughout the day.

I believe it depends on the individual; what suits one may not suit another. Personally I like to feel hungry, really hungry, on occasion; it’s the only way of losing weight, I have discovered, that works for me.
I have tried six meals a day and I have tried eating smaller portions of 1+veg and 1+130 grams of meat  (normally chicken or fish – red meat only occasionally).

Today I had a really healthy diet; one of the healthiest meals you culd possibly eat. Here’s a photo,

Salmon and Spinach

Salmon and Spinach


Cooking healthy meals for the family

Salmon and Spinach, A simple meal with no fuss, full of the healthiest of minerals and that will fill you enough to last several hours.
We know that salmon is rich in Omega 3 fish oil which supports joints, provides a decreased risk of cardiovascular problems such as stroke, heart attack and high blood pressure. It is rich in vitamin D , proteins, vitamin B12, selenium and vitamin B2 plus others.


you can have your spinach fresh, streamed or boiled. It contains a rich source of vitamin A , vitamin C, vitamin K , magnesium, folate, iron, vitamin B12, calcium, potassium, copper, protein, zinc, selenium, omega-3 fatty acid and vitamin B. it’s no wonder Popeye the sailor man ate so much of it.

These two foods are considered to be among the world’s healthiest and are good for the heart, eyes, brain and body.

To cook the spinach, simply steam it for 3-4 minutes.
Leaving the skin on, fry the salmon in a little rice bran oil (or my second choice, grape seed oil). Sprinkle lemon pepper over the top prior to cooking then, skin down, lay it in the pan and fry until crispy (five minutes on high).
Turn over, cook for two more minutes, and serve hot with spinach.

Recently I’ve gotten into the habit of eating one vegetable and one meat and finding it very satisfying. Only on the odd occasion do I cook a second  vegetable as can be seen in this recipe below. Mainly though I always try to cook healthy meals.

Chicken thigh

Chicken thigh, broccoli and carrot


For this dish I removed the thigh skin. I then baked it after brushing a glaze over the whole piece.
The glaze ingredients were 1/4 tsp curry powder, 1 tsp honey, 1 tbsp cider vinegar, 1 garlic clove, 1 tbsp of Worcestershire  sauce. Mix well and if time permits leave it to sit for a few hours.
Bake in oven for 40 minutes at 180c

Boil carrots for ten minutes and steam the broccoli for eight minutes.
The sauce consists of 1/4 cup milk  1 tsp flour, 1 tsp dry parsley, 1 tbsp sour cream and a sprinkle of thyme.
Mix together and bring gently to the boil. Leave to simmer while plating the food then spoon over the sauce and enjoy.

Broccoli and carrots are considered to be super healthy. Both are an excellent source  of food for the eyes, brain and body.

That’s cooking healthy meals for the family….

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