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31 Easy and Healthy Recipes For Family Meals

31 Easy and Healthy Recipes For Family Meals

1. Gluten Free Rice and Bean Casserole

Gluten Free Rice and Bean

    This healthy recipe is gluten-free, easy on the wallet, quick to cook, and delicious either alone or with a side — perfect!

    2. Light Pasta Bake With Chicken Sausage

    Light Pasta Bake with Chicken Sausage

      This nutritious pasta dish is made with whole wheat penne and plenty of tasty, cheesy vegetables.

      3. Loaded Baked Potato and Chicken Casserole
      Loaded Baked Potato & Chicken Casserole

        This easy and healthy recipe is loaded with bacon and chicken — great for the whole family.

        4. Mango Fruit Roll Ups

        Mango Fruit Roll Ups

          These roll-ups are 100% fruit, and great snacks for your children to take to school.

          5. Spinach Ricotta Stuffed Shells

          Spinach Ricotta Stuffed Shells

            This stuffed shell dish is filling, nutritious, and simple to prepare.

            6. One Pan Cheesy Chicken, Broccoli and Rice

            One Pan Cheesy Chicken, Broccoli and Rice

              This healthy recipe is great for busy nights where you don’t have much time — simple to cook and only one pan to wash up!

              7. Sweet Potato Enchiladas

              Sweet Potato Enchiladas

                This healthy, vegetarian recipe takes under 30 minutes to prepare and is filled with black beans, sweet potatoes and chopped cilantro.

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                8. Vegan Coconut Banana Cheesecake

                Vegan Coconut Banana Cheesecake

                  This tasty recipe is one of the easiest (and tastiest!) vegan cheesecakes to make.

                  9. Baked Chicken and Orzo

                  Baked Chicken and Orzo

                    This chicken and mushroom dish is soft and tender — comfort food at its tastiest.

                    10. Paleo Orange Chicken

                    Paleo Orange Chicken

                      Make your own takeaway at home with this tasty recipe. Delicious served with steamed vegetables.

                      11. Easy Crockpot Fajitas

                      Easy Crockpot Fajitas

                        These tasty fajitas have minimal prep time and are bound to be a huge success with the whole family.

                        12. Quinoa Enchilada Casserole

                        Quinoa Enchilada Casserole

                          A light casserole filled with quinoa, black beans, and cheese that you can enjoy without the guilt.

                          13. Frozen Chocolate Banana Bites

                          Frozen Chocolate Banana Bite

                            If your family loves chocolate, try this recipe for a healthy twist on snacking.

                            14. Roasted Vegetable Medley

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                            Roasted Vegetable Medley

                              This healthy roast is the perfect side dish for any family meal you are thinking of cooking.

                              15. Kielbasa and Cabbage Skillet

                              Kielbasa and Cabbage

                                This dish is a great healthy recipe for busy school nights when you don’t have long to cook.

                                16. Peanut Butter Oat Bites

                                Peanut Butter Oat Bites

                                  These oat bites make a tasty, healthy snack.

                                  17. Beef Teriyaki and Vegetables

                                  Beef Teriyaki and Vegetables

                                    This recipe is a healthy choice for beef lovers.

                                    18. Easy Cheesy Tex-Mex Skillet

                                    Tex Mex Skillet

                                      This healthy Tex-Mex recipe is bound to be a success with your whole family.

                                      19. Chicken Broccoli Crescent Roll

                                      Chicken Broccoli Crescent Roll

                                        This tasty roll is great for dinner and putting in your children’s lunch boxes.

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                                        20. Burger in a Bowl

                                        Burger in a Bowl

                                          This healthy burger in a bowl recipe is gluten-free and easy to make.

                                          21. Vegan Shepard’s Pie

                                          Vegan Shepard's Pie

                                            This vegan recipe is a healthy alternative to shepard’s pie, filled with flavor and nutrition.

                                            22. Eggplant Rollatini with Spinach

                                            Eggplant Rollatini with Spinach

                                              This decadent, cheesy dish is ideal for colder nights.

                                              23. Cheesy Zucchini Rice

                                              Cheesy Zucchini Rice

                                                This zucchini rice is very easy to make, requires only one pot, and is delicious served with almost anything.

                                                24. Pineapple Sorbet

                                                Pineapple Sorbet

                                                  If your family has a sweet tooth, try this pineapple sorbet recipe. To make your presentation extra impressive, serve the sorbet up in the pineapple itself!

                                                  25. Lentil-ese

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                                                  Lentil-ese

                                                    This healthy recipe is a flavorsome alternative to bolognese.

                                                    26. Roasted Vegetables and Black Bean Tacos

                                                    Roasted Vegetable and Black Bean Taco

                                                      These tacos are healthy, vegan, and great for the whole family.

                                                      27. Mango Sorbet With Banana and Pineapple

                                                      Mango Sorbet

                                                        This healthy recipe is a light and refreshing dessert, ideal in warm weather.

                                                        28. Healthy Mexican Sweet Potato Skins

                                                        Mexican Sweet Potatoes

                                                          These tasty potato skins can be served hot or cold — perfect for lunch or dinner!

                                                          29. Low Calorie Graham Cracker Coconut Cookies

                                                          Graham Cracker Coconut Cookies

                                                            This recipe is a great healthy alternative to normal cookies and it only has four ingredients!

                                                            30. Vegan Chili Mac

                                                            Vegan Chili Mac

                                                              This vegan recipe is filled with pantry staples, and is amazing comfort food.

                                                              31. Lentil Joes

                                                              Lentil Joes

                                                                This tasty take on a classic is cheap and easy to make, not to mention always popular with children.

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                                                                Last Updated on August 15, 2018

                                                                7 Amazing Things That Will Happen When You Do Plank Every Day

                                                                7 Amazing Things That Will Happen When You Do Plank Every Day

                                                                Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

                                                                Video Summary

                                                                Why is it important to train up our core strength?

                                                                There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

                                                                This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

                                                                Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

                                                                In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

                                                                One Exercise, multiple benefits

                                                                There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

                                                                By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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                                                                When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

                                                                Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

                                                                In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

                                                                What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

                                                                What will happen when you start doing planks every day

                                                                  1. You’ll improve core definition and performance: 

                                                                  Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

                                                                  • Transverse abdominis: increased ability to lift heavier weights.
                                                                  • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
                                                                  • Oblique muscles: improved capacity for stable side-bending and waist-twisting
                                                                  • Glutes: a supported back and a strong, shapely booty.

                                                                  2. You’ll decrease your risk of injury in the back and spinal column

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                                                                    Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

                                                                    Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

                                                                    3. You’ll experience an increased boost to your overall metabolism

                                                                      Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

                                                                      4. You’ll significantly improve your posture

                                                                        Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                                                                        A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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                                                                        A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                                                                        On top of everything, someone with good posture looks better, healthier, and more confident.

                                                                        5. You’ll improve overall balance

                                                                          Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                                                                          6. You’ll become more flexible than ever before

                                                                            Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                                                                            7. You’ll witness mental benefits

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                                                                              Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                                                                              How to hold a plank position

                                                                              1. Get into pushup position on the floor.
                                                                              2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                                                                              3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                                                                              4. Your head is relaxed and you should be looking at the floor.
                                                                              5. Hold the position for as long as you can.
                                                                              6. Remember to breathe. Inhale and exhale slowly and steadily.
                                                                              7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                                                                              Watch the video if you have any doubt!

                                                                              Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                                                                                How to improve your plank time gradually

                                                                                1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                                                                                2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                                                                                3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                                                                                Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                                                                                Who Should Be Cautious Doing The Plank?

                                                                                You need to be cautious doing Planking exercises if any of these risks apply to you:

                                                                                • Prolapse
                                                                                • After prolapse surgery
                                                                                • Pelvic pain conditions
                                                                                • Weak or poorly functioning pelvic floor muscles
                                                                                • Previous childbirth
                                                                                • Overweight

                                                                                Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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