10 Quick & Healthy Recipes for Every Part of Your Day

Quick. Real. Healthy recipe – without the “fitness” labels and unnecessary fiddling in the kitchen.

I’ve gathered here 10 recipes that we cook every day – both for ourselves and for the child.

They don’t require expensive products, they don’t take up half a day, and there’s no “what did I just eat?” feeling afterward.

Just meals that fit into life, rather than requiring a culinary mood.

Some can be put together in 5 minutes, others can be left in the multicooker and forgotten about. But they’re all tried-and-true, hearty, and slightly adaptable to your fridge.

1. Easy Healthy Recipe Breakfast Burrito That Keeps You Full for Hours

Sometimes I still find time in the morning and make myself this healthy recipe burrito… well, it’s a completely different energy. I don’t break down for a piece of cheese at 10am, I don’t feel exhausted until lunch.

Moreover, It’s a filling, balanced, protein-rich breakfast that’s still light. And yes, it freezes beautifully – we make 6-8 at a time for the week and put them in the freezer. In the morning, just heat it up and it’s ready.

What you’ll need:

• 6 large whole grain tortillas
• 6 chicken eggs
• 1 cup egg whites
• 1/2 cup shredded cheese (I like cheddar or pepper jack)
• 8-9 oz breakfast sausage or chicken sausage (pre-made), sliced
• 1 bell pepper, sliced
• 1/2 red onion, finely chopped
• 1 cup spinach, chopped
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste
• Optional: chili sauce or salsa
• Non-stick or cast iron skillet
• Foil or parchment paper if you’re freezing

Tip. You can use one of these non-stick ceramic skillets on Amazon. It heats evenly and cleans up like a dream.

How to make:

1. Prep your veggies. Finely chop the pepper, onion and spinach. Fry in a drop of oil for 4-5 minutes until soft – and you can do it for the whole batch at once if you want to freeze.

2. Prepare the protein. If the sausages are raw – fry and chop. If they are cooked (like chicken sausages), just chop and heat.

3. Beat the eggs. In the same frying pan (we are for the minimum amount of dishes!) beat the eggs and whites. Add paprika, salt and pepper. Finally, pour in the vegetables and meat – and mix everything together.

4. Assemble the burritos. Heat the tortillas until soft. Divide the filling into 6 burritos, sprinkle with cheese and wrap tightly.

5. Eat right away or freeze. If you are making in advance – wrap each in foil or parchment and put it in a bag. They will easily last up to 2 months in the freezer. Heat in the microwave (1-2 min) or in a frying pan/air fryer.

Why this healthy recipe burrito really keeps you full for a long time:

Eggs are a great source of complete protein that the body absorbs well. Plus, they contain choline, which supports brain health (and is especially necessary for those who are already on full blast in the morning).

A whole grain tortilla not only gives you “filling”, but also slow carbohydrates that provide stable energy – without sugar surges and the desire to urgently grab something sweet.

But sausages and cheese are the combination that helps you not feel hungry for a long time. Protein gives you satiety, fat – delays the feeling of satiety. They work perfectly in tandem, especially in the morning.

And vegetables. This is not just “for show” – they provide fiber, vitamins and texture. A burrito with them is delicious and balanced. 

Interesting. According to Harvard Medical School, a high-protein breakfast helps regulate hunger hormones and reduces cravings throughout the day. I’ve tried it myself and it works.

Seriously, this burrito has never let me down. Not in a rush, not after gardening, not on the go.

In the meantime, save this healthy recipe, share with friends, or visit us at RootedRevival.com — we’d love to see your version of this breakfast!

2. One-Pan Steak Healthy Recipe Dinner That’s Actually Light & Clean!

For some reason, a steak Healthy Recipe dinner is considered something heavy. Well, yes, if it’s a beefsteak with a pat of butter and a bucket of mashed potatoes, it’s hard to argue.

But on our mini-farm, steak is one of the “cleanest” and lightest dinners. Just one pan, a minimum of washing, and you’re full, but not broken. Everything is simple healthy recipe – lots of vegetables, quality protein and not a drop of unnecessary.

What you need:

• 1 pound thinly sliced ​​flank steak or tenderloin (450 g)
• 1 medium zucchini, sliced
• 1 red bell pepper, julienned
• 1 small red onion, half rings
• 1½ cups green beans (150 g), trimmed
• 2 tbsp. tablespoons olive oil
• 1 teaspoon garlic powder
• ½ teaspoon paprika
• Salt and pepper to taste
• Juice of ½ lemon
• Optional: a few drops of coconut aminos or tamari (for umami!)
• Large skillet or cast iron pot

How to cook:

1. Slice the meat. Thinly across the grain – this is important so that it is tender. Pat dry with paper towels, season with garlic powder, paprika, salt and pepper. Set aside – let soak.

2. Chop the vegetables. Zucchini, peppers, onions and beans – medium-sized pieces. You can add mushrooms or broccoli if you have leftovers in the refrigerator. This is not a strict recipe, but a “clean-the-fridge” option.

3. Fry the steak. Heat 1 tablespoon of oil over high heat. Place the meat in a single layer and fry for 1-2 minutes on each side. The main thing is not to overdry it! Place the meat on a plate.

4. Fry the vegetables. Add a second spoonful of oil to the same pan. Throw in the vegetables and fry for 6-8 minutes until soft but still slightly crunchy. At the very end, add a pinch of salt and lemon juice.

5. Return the steak to the pan. Add the meat back, stir everything and cook for another minute or two to combine the flavors. Optionally, add some coconut aminos, this will give a light “soy” flavor without extra salt.

Why this is a truly light and “clean” dinner:

Steak is not just a protein, but one of the most complete in terms of amino acid composition. Plus, it has a lot of iron and vitamin B12, which are especially important if you are often tired or live an active life (which is most likely the case if you have a garden).

Vegetables provide what makes food truly filling without overeating – volume and fiber. After such a plate, you will not be craving a cookie in 20 minutes.

Olive oil is not just “for frying”. It is a source of healthy fats that help absorb fat-soluble vitamins from vegetables (for example, A, D, E and K).

And finally, lemon juice. Instead of heavy sauces – freshness, light sourness and a plus for iron absorption (if there is pepper or broccoli in the plate – generally an excellent combo!).

• Adding vegetables rich in vitamin C (like bell peppers) helps absorb iron from meat. This is confirmed by data from the American Journal of Clinical Nutrition.

We make this dinner at least once a week. Especially after long days in the garden – when you don’t have the energy to cook, but want something hearty and “clean”.

Therefore, If you made this steak, tell me what vegetables you added! I’m always interested in how others adapt it for themselves – write in the comments on RootedRevival.com.

3. Crockpot Chicken Stew You Can Dump & Go

This is the kind of healthy recipe you throw together first thing in the morning, before you’re even fully awake, throw it in the slow cooker, turn it on, and go about your life. The chickens run away, the mail is late, the laundry never runs out, you know, the usual.

And then… sometime in the evening, the house starts to smell like you’ve been standing over the stove all day. (Well, technically it is.)

What you’ll need:

• 1½ pounds skinless, boneless chicken thighs (about 680 g), cut into large pieces
• 3 carrots, peeled and chopped
• 2 stalks celery, chopped
• 1 sweet potato, peeled and diced
• 1 small yellow onion, finely chopped
• 3 cloves garlic, minced
• 1½ cups low-sodium chicken broth (about 360 ml)
• 1 tbsp. 1 tbsp tomato paste
• 1 tsp dried thyme
• 1 tsp smoked paprika
• Salt and pepper to taste
• Optional: ½ cup frozen green peas or chopped kale — add at the very end

This Crockpot 7-qt programmable slow cooker  is simple, roomy, and works for years.

How to cook:

1. Throw everything in. Yes, no frying or preparation. Just put everything in the slow cooker bowl: chicken on the bottom, vegetables on top, then pour in the broth and seasonings.
   
2. Turn it on. Set it to “low” for 6-7 hours or “high” for 3-4 hours — see what works best for you. I almost always set it to “low” and forget about it until the evening, when the goats start demanding dinner.
   
3. Stir and shred the chicken. 15 minutes before it’s ready, open the lid, stir a little, and use a fork to shred the chicken right in the bowl. It will already be very soft. You can also throw in some peas or kale if you want to add some greens.
   
4. Serve. Pour into bowls. Sometimes sprinkle with parsley or black pepper on top – if you want it “pretty.” But most often – just with a slice of homemade bread or a bun found in the freezer.

Why this stew remains on our menu year after year:

Because it’s delicious. Because it can be assembled in 10 minutes. It happened to us: we ran out of sweet potatoes – replaced them with regular potatoes. Celery wilted in the box – no problem, we got by. Once we even replaced the onion with onion salt (I’m not proud, but it worked). This stew is not about strictness, but about flexibility and taste.

The chicken thighs are so soft that they fall apart into fibers without any effort. They give the dish richness and the necessary protein. Root vegetables add natural sweetness, balance the taste and make the texture more “homey”, or something.

Still, the spices and a spoonful of tomato paste are a whole other magic. They give depth, as if you marinated everything for a day, although in fact you just threw everything in the morning and went to drink coffee.

• By the way! According to Nutrients magazine, dishes with a high protein and fiber content help reduce sugar spikes after eating and keep you full longer. Tested on people tired after doing housework.

And this dish keeps well in the refrigerator and reheats as if you just cooked it.

If you have a slow cooker, some vegetables and chicken thighs in the freezer – you’re almost there.

Did you cook this stew? Share what you added! Kale? Parsnips? A little wine? Write in the comments on RootedRevival.com!

4. Vegetarian Sheet Pan Dinner

I admit, in our house, purely vegetarian dinners are rare. Not because we are against it, but because we are simply used to other food. But this dinner is an exception. It is filling and flavorful, it is the perfect option if you want dinner to be healthy, beautiful, and most importantly – delicious. And yes, all the magic on one sheet pan.

What you will need:

• 1 head of broccoli, separated into florets
• 1 bell pepper (any color), cut into strips
• 1 red onion, coarsely chopped
• 1 small zucchini or squash, sliced
• 1½ cups chickpeas from a can (drained and rinsed) – about 1 can
• 3 tbsp. tablespoons olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon dried thyme
• Salt and freshly ground pepper
• Juice of ½ lemon
• Optional: some grated Parmesan or tahini sauce for serving

How to cook:

1. Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper – this will make cleanup easier and prevent sticking.
   
2. Chop and arrange the vegetables. In a large bowl, toss the vegetables and chickpeas with the olive oil, paprika, thyme, salt and pepper. Spread everything evenly on the baking sheet.

3. Bake for 25-30 minutes. After 15 minutes, carefully flip the vegetables over to ensure even browning. The vegetables should be tender and crispy golden brown.

4. Finishing touches. Squeeze with lemon juice right out of the oven. And if you like, top with grated Parmesan or serve with a dollop of tahini on top.

Why This Healthy Recipe Dinner Is So Filling

Despite the lack of meat, you’re getting a complete protein from the chickpeas, plus fiber—a great combination for long-lasting satiety.

The broccoli and zucchini add volume and texture, and roasting at a high temperature caramelizes the vegetables, giving them a rich flavor that doesn’t require sauce at all.

And the olive oil helps absorb fat-soluble vitamins, especially if you add a little cheese or tahini.

• According to The Journal of Nutrition, the combination of plant protein and healthy fats helps keep you feeling full longer, especially in the evening, when many people want to “crunch on something before bed.”

5. Yummy Snack Bites That Are Basically Dessert (But Aren’t!)

These are all real, simple ingredients: healthy fats, protein, and natural sweetness. They taste like candy, but without the guilt (and without putting you in a sleepy pit an hour later).

We keep them in the fridge — always.

What you will need (for 12-14 balls):

• 1 cup rolled oats (not quick cooking) — (~90 g)
• ½ cup natural peanut butter (no sugar, no salt) — (~120 g)
• ⅓ cup honey or maple syrup — (~80 ml)
• ⅓ cup ground flax — (~35 g)
• ¼ cup dark chocolate, mini-chips — (~40 g)
• 1 tsp vanilla extract
• Optional: a pinch of sea salt, coconut flakes or chia seeds for texture

How to make:

1. Mix everything in a large bowl. Use a regular spoon, without a mixer. The mass should be sticky, but pliable. If too dry — add a little more peanut butter. Too runny — a little more oats.
   
2. Cool the mixture. Cover and refrigerate for 15-20 minutes. The oatmeal will absorb excess moisture, making it much easier to form balls.
   
3. Form the balls. Take ~1 tbsp of the mixture and roll into a ball. You can roll them in coconut or chopped nuts – it will taste more interesting and pleasant to the touch.
   
4. Store and eat. Keep in an airtight container in the refrigerator for up to a week or in the freezer for up to two months. (Although, honestly – they usually disappear faster.)

Why I love them (and not just for the taste)

These balls are the perfect combination of carbs, protein and fat. They give quick energy, but do not cause a jump in blood sugar or leave a feeling of emptiness after half an hour. 

Oats and flax provide fiber, and you know they don’t contain palm oil or “natural identical flavoring.”

• And yes, a study in the British Journal of Nutrition found that snacking on healthy fats (like nuts and seeds) can help you feel fuller and ultimately eat less throughout the day.

Most importantly, I usually make a batch on Sundays: half in a jar in the fridge, and half in the freezer “for extreme hunger cravings.”

6. Quick Lunch Wrap with Crunch

If you’ve ever tried to put together a wrap in a hurry, you know how it ends: everything falls out, juice runs down your hand, and there aren’t enough napkins even if there are 12 of them.

But this version is strong, filling, and really crunchy. At the same time, it is light and fresh.

What you will need (for 2 wrappers):

• 2 large whole grain tortillas
• 1 cup chopped chicken (boiled or baked) – (about 140 g)
• ½ cup crispy cucumbers, cut into strips
• ½ bell pepper, thinly sliced
• ¼ cup grated carrots
• ½ avocado, sliced
• 2 tbsp. spoons of Greek yogurt
• 1 teaspoon of Dijon mustard
• Salt and pepper to taste
• Optional: some lettuce or arugula leaves

How to assemble:

1. Make the sauce. Mix the yogurt with the Dijon mustard, add a pinch of salt and pepper. This is our quick sauce with character – piquant, but not hot, perfectly balances the vegetables.

2. Arrange the filling. In the middle of the tortilla, put the chicken, vegetables, avocado slices, green leaves (if using) and pour the sauce on top. The main thing is not to overdo it, so that it does not fall apart later.

3. Wrap it up. Fold the bottom first, then the sides, and roll it tightly into a burrito-style wrap. If you’re not eating it right away, wrap it in parchment paper or plastic wrap. You can also lightly toast it on a dry skillet for that panini-style crisp.

Why it really fills you up

Everything works together here:

Chicken is a light protein that gives you satiety without heaviness.

Vegetables are not just “for freshness”, they give that very crunch and a feeling of volume.

Avocado adds softness and fats that help you hold on until dinner.

Yogurt and mustard is a sugar-free sauce, but with a bright taste. And no weird additives, like in store-bought ones.

A study published in the journal Appetite showed that the combination of protein and textural (crunchy) vegetables increases the feeling of satiety and reduces the desire to snack over the next 3-4 hours. So the crunch here is not just aesthetics, but strategy.

You can assemble this wrap every day – just change the protein (tuna, hummus, fried tofu) or vegetables according to the season. In the fall, we often use grated beets, and in the summer – a little mint for freshness. Therefore, if you have any ideas on what to add to this wrapper, be sure to share them on RootedRevival.com. I honestly read everything.

7. Warm Winter Soup with Hidden Veggies Kids Won’t Notice

If you’ve ever fed a child, you know that sometimes everything green is the enemy. Onions? “Ugh.” Carrots? “I don’t like them.” Zucchini? Out of the question. And you stand there, exhale, and think, “Well, how can I feed you properly, huh?”

That’s the kind of day we have this soup for. It’s warming, rich, delicate in taste — and full of vegetables that no one notices. Because they’re all… hidden.

And it’s also one-pot, freezes well, and even adults who don’t really like vegetables love it.

What you’ll need:

• 1 tbsp. tbsp olive oil
• ½ yellow onion, finely chopped
• 2 cloves garlic, minced
• 1 carrot, sliced
• 1 potato, diced
• ½ zucchini or squash, chopped
• ½ cup cauliflower (can be frozen) – (about 75 g)
• 4 cups vegetable or chicken broth – (960 ml)
• ½ cup milk or plant milk – (120 ml)
• Salt and pepper to taste
• Optional: a pinch of nutmeg or dried thyme

How to cook:

1. Fry the base. Heat the oil in a saucepan over medium heat. Add the onion and fry for 3-4 minutes until translucent. Pour in the garlic, cook for another minute.

2. Add the vegetables and broth. Throw in the carrots, potatoes, zucchini and cauliflower. Pour in the broth. Bring to the boil, then reduce heat and simmer for 15-20 minutes, until the vegetables are soft.

3. Cream it all. Remove from heat and gently blend the soup with an immersion blender until completely smooth. Add milk, a pinch of salt, pepper and, if desired, nutmeg or thyme.

4. Serve warm. You can sprinkle some grated cheese on top or drizzle with olive oil. Goes well with toast, croutons or even just as a snack from a mug.

What’s so great about this soup

You get a full serving of vegetables, even if no one notices. The cauliflower and zucchini give it a natural creamy texture, without the cream and flour. Carrots and potatoes add a soft sweetness and make the soup filling without weighing it down.

• Plus, according to the British Journal of Nutrition, pureed vegetable soups help children eat 2-3 times more vegetables than they would in their “open form.”

This soup usually saves us after a walk in the cold or working in the garden, when our hands are frozen and we need food right now.

I make a double portion at once and freeze half in jars – especially in winter, when you don’t want to peel potatoes every day.

8. Dinner-for-One Bowl That’s Fast Healthy Recipe and Filling & Fab

Sometimes I eat dinner alone. And it’s not sad. It’s great! Because you can cook exactly what you want, without taking into account other people’s tastes and allergies.

That’s when I make this bowl. No recipe, no rules – just delicious, quick and balanced food that you can eat sitting on the porch in your favorite sweater. Or lying under the covers, watching your favorite TV show. You are safe. This is your dinner.

What you’ll need (for 1 serving):

• ½ cup brown rice, cooked (or quinoa, bulgur, pearl barley – whatever you have)
• ½ cup canned chickpeas or beans (rinsed)
• ½ avocado, chopped
• ½ cup roasted or baked vegetables (I often use pumpkin, broccoli, carrots)
• A handful of lettuce leaves or mixed greens
• 1 tbsp olive oil
• 1 tsp lemon juice or vinegar
• Salt, pepper, optional – a little tahini, mustard or balsamic

We have a deep ceramic bowl like this at home – everything looks beautiful in it, even if you just dump the ingredients in a pile.

How to assemble this plate:

1. Lay out the base. On the bottom of the bowl – warm rice or any other grain. It will give the dish richness and “body”.

2. Add protein. Chickpeas or beans are soft, nutritious, filling. If you have a hard-boiled egg, that will also work great. I sometimes add leftover fried tofu or chicken if I have any left over from lunch.

3. Put in vegetables. Roasted or baked, they add sweetness, texture, and a warming feeling. I often have a mix: baked pumpkin, some broccoli, and carrots.

4. Greens and creaminess. Avocado slices are what make everything “whole”. Plus greens, even a little bit. Even if it’s just a couple of lettuce leaves.

5. Sauce and seasonings. Olive oil, lemon, a pinch of salt and pepper, and it’s already delicious. And if you’re in the mood, add a spoonful of tahini, a drop of mustard, or drizzle with balsamic vinegar.

Why it’s not just a “bowl of everything”

Because in one bowl you get slow carbohydrates, plant protein, healthy fats and fiber. And that means food that makes you feel calm. Not heavy. Not hungry. Just comfortable.

• A study in the Journal of the American College of Nutrition showed that such “grain bowls” with protein, vegetables and fats help to maintain a feeling of satiety longer and reduce the craving for evening snacks. Especially during solo dinners, when your hand just reaches for a cookie.

Therefore, I often prepare such a plate when I’m alone. At such moments, you don’t want to “have dinner”, but rather take care of yourself. Delicious, beautiful and homey.

9. Budget Veggie Curry Healthy Recipe That’s Insanely Creamy Without Cream

This healthy recipe is my go-to on the weekends when I’m too lazy to go to the store, but I still have a jar of chickpeas, an old zucchini, and an almost forgotten carrot in the cupboard.

And then it seems like “there’s nothing”, and then — bam, and you have a pot of aromatic, tender, rich vegetable curry on the table that feels like comfort food, but without the heaviness, without the cream, and without an empty wallet afterwards.

What you’ll need (for 3-4 servings):

• 1 tbsp. 1 tbsp coconut oil (or olive oil)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 tsp freshly grated ginger (or ½ tsp dried)
• 1 tsp curry powder
• ½ tsp ground turmeric
• 1 carrot, sliced
• 1 zucchini or squash, diced
• 1½ cups cauliflower, florets (can be frozen)
• 1 can (15 oz / ~400 g) chickpeas, rinsed
• 1 can (13.5 oz / 400 ml) coconut milk
• ½ cup vegetable broth or water
• Salt and pepper to taste
• Optional: fresh cilantro, lime juice, red chili pepper

How to make:

1. Fry the aromatic base. Heat oil over medium heat. Add onion and fry for 4-5 minutes until soft. Add garlic, ginger, curry and turmeric – fry for another minute, until the whole kitchen is filled with aromas.

2. Add vegetables and chickpeas. Carrots, zucchini, cauliflower, chickpeas – put everything in the pan. Stir to coat them with spices.

3. Pour in liquid. Add coconut milk and broth. Bring to a gentle boil, reduce heat and simmer covered for 15-20 minutes, until the vegetables are soft.

4. Check and adjust the taste. Add salt, pepper, a drop of lime juice if desired. You can mash some of the chickpeas with a spoon – this will make the texture thicker and creamier without cream.

5. Serve hot. With rice, flatbreads, or just in a bowl with a spoon. Top with cilantro, chili, lime… or all three.

Why this curry is a budget superhero for healthy recipe

You take basic vegetables and one can of chickpeas, add a can of coconut milk, a few spices, and you have a dish that tastes like a restaurant, but costs less than a coffee and bun.

And, best of all, without a ton of butter and cream, no frying, no fuss.

• And according to a study in the International Journal of Gastronomy and Food Science, coconut milk curry with plant protein is one of the most filling and balanced meals in terms of price/saturation/nutritional value. And I’m not surprised!

Also, this is the Healthy Recipes to keep in mind just in case. It works with any vegetables. Lindy and I sometimes even throw in leftover sweet potatoes, broccoli, or frozen corn.

10. Healthy Recipe Yummy Kids Food Idea That’s Actually a Power Meal

Kids, just like adults, need protein, fats, fiber, just presented in a clear, fun, edible and bright form.

This Healthy Recipe is one of our favorites in our house. Because the kid eats every last crumb, the adults don’t lag behind the kids either, and I know that there is really healthy food on the plate, and not another carbohydrate coma.

Vegetable “nuggets” with cheese and quinoa

(soft, filling, and perfect with ketchup or yogurt)

What you will need (for 10-12):

• 1 cup cooked quinoa – (about 180 g)
• 1 cup finely grated carrots
• ½ cup finely grated zucchini (squeeze out excess moisture)
• ½ cup grated cheese (cheddar, mozzarella or mix)
• 1 egg
• ¼ cup breadcrumbs or oatmeal
• ½ teaspoon garlic powder
• Salt to taste (optional for toddlers)
• A little olive oil for frying or baking

How to cook:

1. Mix everything. In a large bowl, combine quinoa, vegetables, cheese, egg, spices and breadcrumbs. The mixture should be thick enough to hold its shape. If it’s too runny, add a little more oatmeal or breadcrumbs.

2. Form “nuggets”. Use your hands or a spoon to form small patties – round or oval, as you like.

3. Fry or bake. You can quickly fry in a pan with a drop of oil for 2-3 minutes on each side to get a golden crust. Or you can put it on parchment and bake in the oven at 375°F (190°C) for 15-20 minutes.

4. Serve with sauce. Kids love dipping! We serve with homemade yogurt sauce or plain ketchup (what can you do). And sometimes I make a mix of Greek yogurt, lemon juice and a little honey – super!

At first glance, these are just cute little patties that are easy to dip in ketchup. But in reality, it’s a complete meal, only in a kid-friendly wrapper.

It has everything you need: protein from quinoa and eggs, vegetables that don’t make you freak out when you see “green dots,” and cheese that adds flavor and is adored by everyone without exception. All of this is in a soft, golden-brown form that’s easy for little hands to hold and eat without fighting for “just one more spoonful.”

In addition, I make a batch and feel confident that my child will get everything they need, and not just a carbohydrate snack. And sometimes we eat them on the run ourselves — with the same pleasure, only maybe with a little more sauce.

• And yes — research in the journal Nutrients shows that protein-vegetable dishes with a “finger food” texture (food that’s easy to eat with your hands) increase the likelihood that children will not just try, but actually eat healthy food — especially between the ages of 2 and 7.

Try cooking

You can scroll through everything and forget about it. Or you can choose one healthy recipe, right now, and cook it tonight.

And make sure that “fast” and “healthy” are not two opposite sides. They are the same plate.

Maybe a burrito for breakfast. Or a soup where the vegetables are hidden, not falling out of the spoon.

Start small – with something that does not require effort, but makes you feel like you took care of yourself.

And then – see how it goes. These healthy recipes are not about perfect nutrition, but just to eat normally and feel a little better.

If you find your favorite healthy recipe, tell me in the comments or on RootedRevival.com. I am always happy to hear how food fits into your reality!