10 Quick And Easy Healthy Family Dinner Ideas
As a mother, we all know the struggle of finding the time to prepare a nutritious meal for our families, especially after a long day. But what if we told you that it’s possible to have a tasty and healthy family dinner on the table in no time?
That’s right, this blog post brings you 10 easy and healthy family dinner ideas and their recipes that will satisfy even the pickiest eaters in your household.
From spicy plantain stew to savory egusi soup, these recipes draw inspiration from traditional Nigerian cuisine and are sure to become instant family favorites. So sit back, grab a glass of your favorite drink, and get ready to take notes on the latest and greatest healthy family dinner ideas.
Quick And Easy Healthy Family Dinner Ideas Includes:
1. Jollof Rice with Fried Plantains
Jollof Rice with Fried Plantains is a classic Nigerian dish that makes for a healthy family dinner idea. The Jollof Rice is made using fresh vegetables such as tomatoes, onions, and peppers, which provide essential vitamins and minerals.
Additionally, using a healthy cooking oil like olive oil or avocado oil helps to boost the dish’s nutritional value.
Also read: Dinner Recipes For The Nigerian Family
Fried plantains, while high in carbohydrates, can be a healthier alternative to other starchy sides like french fries. This meal is a balanced one that provides a good amount of protein, carbohydrates, and healthy fats, making it a great option for a healthy family dinner.
2. Egusi Soup with Pounded Yam
Egusi Soup with Pounded Yam is another classic Nigerian dish that is a great option for a healthy family dinner idea.
The Egusi Soup is made using a mixture of vegetables, spices, and ground melon seeds, which provide essential vitamins and minerals.
Additionally, using a healthy cooking oil like olive oil or avocado oil helps to boost the dish’s nutritional value. Pounded Yam, made from yam tubers, is a staple carbohydrate in West African cuisine and is a healthier alternative to other starchy sides like rice.
This meal is a balanced one that provides a good amount of protein, carbohydrates, and healthy fats, making it a great option for a healthy family dinner.
3. Fried Rice with Fried Chicken
It’s a popular Nigerian dish that can be a healthy family dinner idea when made with the right ingredients and cooking methods. Fried Rice is made using a mixture of rice, vegetables, and spices, which provide essential vitamins and minerals.
When made with brown rice, this dish becomes even healthier, as it is a source of whole grains and fiber. Fried chicken, while high in fat and calories, can be a healthier alternative to other protein sources when cooked using healthier methods such as baking or grilling.
This meal is a balanced one that provides a good amount of protein, carbohydrates, and healthy fats, making it a great option for a healthy family dinner.
4. Suya with Rice and Salad
A tasty Nigerian dish that can be a healthy family dinner idea. Suya, a popular street food in Nigeria, is made using skewered and grilled chicken, beef, or goat meat that has been marinated in spices.
This dish provides a good source of protein, while the rice and salad provide essential vitamins and minerals.
Using brown rice instead of white rice as the base of this meal increases the fiber and whole grain content, making it a healthier option.
The addition of a colorful salad, made with fresh vegetables like lettuce, tomatoes, and cucumbers, boosts the meal’s nutritional value, providing essential vitamins and fiber.
5. Egusi Stew with Eba
Classic Nigerian healthy family dinner idea. The Egusi Stew is made using a mixture of vegetables, ground melon seeds, and spices, providing a good source of protein and essential vitamins and minerals.
Eba, made from cassava flour, is a staple food in Nigeria and is a good source of carbohydrates. When made with yellow cassava flour, this dish provides more nutrients and fiber compared to white Eba.
To make this meal even healthier, consider using palm oil, a traditional oil used in West African cooking, instead of other oils that are high in unhealthy saturated fats.
6. Okra Soup with Fufu
This is a healthy family dinner idea when made with the right ingredients and cooking methods. Okra is a nutritious vegetable that is low in calories but high in fiber, vitamins, and minerals.
It is a good source of antioxidants and has been shown to help regulate blood sugar levels. The Fufu, made from starchy roots like cassava, yam, or plantain, provides carbohydrates for energy.
When making Okra Soup, consider using a healthier oil option, such as palm oil, and using a lean protein source, such as chicken or turkey, instead of red meat.
This dish can also be made even healthier by using low-sodium broth and adding additional vegetables, such as tomatoes, onions, and peppers.
7. Plantain Porridge with Fried Eggs
Plantain Porridge with Fried Eggs is a simple and healthy family dinner idea that can be easily prepared in a short amount of time. Plantains are a nutritious alternative to traditional starchy foods, as they are a good source of fiber, vitamins, and minerals.
Also read: All You Kneed To Know About Children’s Vitamins and Minerals
When making Plantain Porridge, use healthy cooking oil, such as olive oil, and consider adding additional ingredients, such as nuts, spices, and fresh herbs, to enhance the flavor and nutrition of the dish.
The addition of fried eggs provides a source of high-quality protein and healthy fats, making this meal a balanced and satisfying option for your family.
With its quick preparation time and simple ingredient list, Plantain Porridge with Fried Eggs is an excellent choice for a healthy and delicious family dinner.
8. Yam Porridge with Fried Plantains
Delicious and healthy family dinner idea. Yam is a good source of carbohydrates and fiber, making it a filling and energy-providing ingredient.
To make the Yam Porridge, cook the yam with water, spices, and seasonings, and then blend until smooth. Adding in ingredients like nuts, dried fruits, and herbs can enhance the flavor and nutrition of the dish.
The addition of fried plantains adds a crispy texture and a boost of flavor to the meal, making it a satisfying and well-rounded option for dinner.
9. Moi Moi With Rice
Moi Moi is a steamed bean pudding that is a staple dish in Nigeria and is made with a mixture of ground beans, spices, and seasonings.
To make a healthy version of Moi Moi, consider using low-fat cooking oil, such as olive oil, and adding additional ingredients, such as vegetables, to increase the nutrition of the dish.
Rice is a great staple food to pair with Moi Moi, as it provides a source of carbohydrates and energy for the meal. Overall, Moi Moi with Rice is a delicious and healthy family dinner idea that is easy to prepare and will quickly become a staple in your family’s meal rotation.
10. Fried Plantains with Fried Fish
They are a staple side dish in Nigeria that is made by slicing ripe plantains, coating them in oil, and then frying them until golden brown.
To make this dish healthier, consider using cooking oil with a high smoke point, such as coconut oil, and avoiding over-frying the plantains.
Fried fish, such as tilapia or catfish, is a great protein source to pair with fried plantains and provides essential nutrients, such as omega-3 fatty acids.
Also read: 10 Best Christmas Food Recipe Ideas
Eating healthy meals as a family can be both enjoyable and nutritious. With these quick and easy Nigerian meal ideas, you can spend less time in the kitchen and more time with your loved ones.
From jollof rice and fried plantains to okra soup and fufu, there’s something for everyone. By using fresh ingredients and cooking with healthy oils, you can ensure that your family is getting the nutrients they need to stay healthy and satisfied.
Frequently Asked Questions
What are some healthy cooking oils to use when making these meals?
Some healthy cooking oils to use include olive oil, avocado oil, and coconut oil. These oils are high in healthy fats and can help to lower cholesterol levels and reduce the risk of heart disease.
Can these meals be made vegetarian or vegan-friendly?
Some of these meals, such as plantain porridge and yam porridge, can easily be made vegetarian or vegan-friendly by excluding meat and animal products.
How can I make these meals more kid-friendly?
To make these meals more kid-friendly, consider reducing the number of spices used or serving the meals with a side of plain rice or mashed potatoes. You can also let your kids help with meal prep, such as slicing the plantains or mixing the batter for the moi moi.
Can these meals be made ahead of time for meal prep?
Some of these meals, such as the jollof rice and egusi soup, can be made ahead of time and reheated for meal prep. Just be sure to store them in airtight containers in the refrigerator.