Editor’s Note: When Mommybites co-founder Laura Deutsch launched her latest initiative, a nutrition website called “Instill Health with Laura Deutsch” (instillhealth.com), we knew we had to get in on some of her family meal secrets. As a mom and veteran of the family media world with goals of better health and wellness for herself and her family, Deutsch is perfectly primed to share her passion and knowledge. –Eric Messinger
I have a confession to make…I love a good quickie! My name is Laura Deutsch, and I’m a busy mom who strives to feed her family healthy meals but does not enjoy slaving over the stove every day in order to make this happen.
You know: Like when it’s 4:30pm and you’re tired and the thought of preparing dinner for your family, no less
a healthy dinner, makes you cringe? Or when it’s a lazy Sunday and your kids are bugging you for lunch and the only thing you want to do is be supine and still?
Enter a good quickie
These are the exact times I call upon my quickie reserves, recipes for healthy meals and snacks I can prepare in less than 20 minutes. Now that’s the best type of quickie around! So if you’re like me—a busy mom who wants to do right by her family when it comes to eating, but doesn’t want to put in all of the work, then check out these three awesome quickies!
Falafel Tortillas
This is my favorite lunch/dinner quickie. You can make this one in 10 minutes! The falafel balls are an excellent plant-based protein. The hummus contains many nutrients including copper, manganese, calcium, iron, magnesium, and zinc. It’s also a great source of Vitamin C and B6 and contains around 20 amino acids. Lastly, the vegetables are
a fantastic source of fiber.
Ingredients:
• Frozen falafel balls (Trader Joe’s and Whole Foods have them, although I recommend the brand Felafim)
• Hummus (Cedar’s has a delicious organic line and can be found at Whole Foods)
• Whole wheat tortilla
• Cherry tomatoes, cucumbers, and chopped romaine
Instructions:
1. Bake the frozen falafel balls according to the package’s instructions.
2. While the falafel balls are heating, chop up some lettuce, cucumbers, and tomatoes. This chopping process can be done quite quickly. First, use cherry tomatoes because you can cut them up with one slice down the middle. Second, use prewashed bagged lettuce. I like getting romaine hearts because they literally take one second to chop. Third, save time by not peeling the skin off of the cucumber—it happens to be the healthiest part!
3. Take a whole wheat tortilla and warm it in the microwave for 10 seconds.
4. Spread hummus on the tortilla, and add falafel balls, tomatoes, cucumbers and lettuce. Roll it up and enjoy!
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Spinach & Tomato Egg Scrambler
Eggs have become my new best friend. They are an excellent source of protein, are beyond simple to prepare, and can be eaten any time of day. Try this quickie for lunch or dinner one night. Heck, enjoy egg night at least once a week! Eggs and vegetables make for a complete, nutritious meal in under 10 minutes.
Ingredients:
• 1 tbsp olive oil
• 2 eggs
• 1 cup spinach, packed tightly
• 10 cherry tomatoes, sliced
• 1/2 cup shredded cheddar cheese
• Whole wheat tortilla (optional)
Instructions:
1. Heat the olive oil in medium sized pan on medium heat for one minute. Meanwhile, beat the eggs and mix in the cheese.
2. Saute spinach and tomatoes until spinach wilts (about 3-5 minutes).
3. Pour the egg and cheese mixture on top of the spinach and tomatoes and let it sit for one minute.
4. Use a spatula to mix everything together until the eggs are fully cooked.
5. Place egg mixture in tortilla (optional), roll it up, and enjoy!
Banana Flax Muffins
Banana flax muffins are my secret weapon when it comes to providing my kids with something healthier than the typical, empty-calorie snack. They’re filled with nutrient-dense foods like ground flaxseed, cacao nibs, and coconut oil. Almond flour can be substituted for whole wheat flour to make them gluten-free. And they are a definite quickie—all you have to do is mix all of the ingredients together and bake. It’s the easiest recipe ever and it’s the perfect mid-morning or afternoon snack. I sometimes even add chocolate chips and serve them for dessert.
Ingredients:
• 3-4 ripe bananas
• 1/2 cup melted coconut oil
• 1/4 cup coconut sugar
• 1 cup whole wheat flour
• 1/4 tsp salt
• 1 egg, beaten
• 1 tsp baking soda
• 1 cup raw cacao nibs
• 1/2 cup ground flaxseeds (flaxmeal)
Instructions
1. Preheat oven to 350 degrees.
2. Mash the bananas in a bowl.
3. Add remaining ingredients and mix well.
4. Bake in a greased mini-muffin pan for 10-11 minutes.
