What we eat affects our physical and emotional health, and how we perform at work or learn at school. A healthy meal can provide a family with the nutrients it needs to get through the day, strengthen immune systems, and maintain a healthy lifestyle. Many nourishing family meals are also inexpensive and easy to prepare. Here are just a few ideas on how to start your day right with easy to prepare healthy meals for breakfast or brunch.
1. Make an Omelet
Eggs are affordable and easy to turn into a healthy meal. They are full of protein and ideal for a quick and easy, nutritious start to the day. You can also add flavors such as tomato or cheese, and chopped vegetables to your omelet. Sweet peppers and onions mix well.
2. Salmon on Toast
Wild salmon recipes are another great way to pack in a healthy meal for the family. Toast is a solid breakfast favorite but you can easily jazz up your plate by adding some wild Alaskan salmon (poached or baked) and a poached egg. Hollandaise sauce makes an excellent accompaniment to your salmon dish. Salmon is full of omega-3 and other vitamins so is a real boost to your family’s health.
3. Salmon Fish Cakes
If you find you have leftovers from your wild salmon delivery, you can easily turn them into fishcakes. Blend some flaked salmon into some cooked mashed potato, shaping them into small discs. Dip them in a beaten egg mix and coat with breadcrumbs. You can then gently fry them on both sides for a few minutes until cooked. Serve them with a side salad and you have a healthy meal, mostly made from leftover food.
4. Green Eggs
Fried or poached eggs with a serving of green spinach and leeks are full of vitamin C and iron. It is rich in protein and will set the family up with a healthy meal before starting the day. This meal also gives you two of your recommended five per day vegetable servings.
5. Bagels for Breakfast
Bagels are quick and easy items to turn into a healthy meal for families, especially when everyone is in a hurry. Fillings include cream cheese, smoked salmon, avocado, and hard-boiled eggs. A combination of these fillings works well too.
6. Mushroom Baked Eggs and Tomatoes
Brush some mushrooms with a little oil and place them into a baking dish, bottom-up. Break off the stalks and bake them for 20 minutes, covered with foil. Add some halved tomatoes and break an egg over the mushrooms. Put the foil back on the dish to cover them, and cook for a further 12 minutes, depending on how runny you like the egg. This is a low-calorie dish that can be served with a salad and is packed with protein.
7. Easy Salmon Teriyaki
If you like buying fresh fish, salmon Teriyaki is a great breakfast or brunch idea. It is also quick and easy to prepare. Glaze your salmon with a mix of soy sauce, sugar, mirin, and vegetable oil before baking it. You can serve this protein-packed dish with a little rice or noodles, or just a side salad.
8. Salmon Burgers
Salmon burgers are surprisingly easy to make. if you hand flake and chop your salmon, it ends up less messy than using a food processor. Shape the salmon into a burger-shaped patty and grill for a few minutes until cooked. Add extra fillings such as tomato or onion. You can place it into a burger bun with some salad and mayo and it works as a nourishing family meal or a breakfast on the run.
See more healthy recipes here.