3 Easy Family food recipes

I thought of all those busy parents out there as I wrote this article. Parents who are trying first and foremost to come up with some quality and, above all, tasty food that their children will like, and they themselves often just eat something quick to stave off hunger, or just some leftovers. I myself know very well that sometimes it is not easy to do otherwise. That's why I'm bringing you inspiration for 3 family food recipes that you can prepare for the whole family and that won't take you more than 30 minutes. You can adapt these recipes even for small babies who are just starting out with solid food, just mix them or cut them to a consistency that they can handle with regard to their age.

VEGAN - Tofu Bowl

Ingredients:

• 1 nature organic Tofu

• 1 cup of rice

• Cauliflower

• Broccoli

• Beetroot

• Ghee

Preparation time: 30 minutes
Portion: for 4 people
Designation: Vegan, 
Gluten-free 

Directions:

1. Cut the cauliflower and beetroot into smaller pieces, add salt and spices to taste (for example, I add dried garlic to the cauliflower), mix with a teaspoon of ghee and bake in the oven for 15 minutes at 150 degrees.

2. Let the rice cook.

3. Then steam the broccoli cut into pieces. It should be ready in about 15 minutes.

4. Fry pieces of tofu in a pan, add spices to taste and serve. Enjoy!

Nutritional point

Tofu

Tofu is made from condensed soy milk and is a source of protein and unsaturated fatty acids and can thus be one of the alternatives to meat, especially for vegan families. There are approximately 13 g of protein per 100 g of tofu, and tofu contains essential amino acids that the body cannot produce on its own (isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine). The absorption of plant-based proteins in our body is lower than that of animal proteins, therefore it is important to vary the protein sources and supplement with other sources such as pulses and cereals.

When buying tofu, prefer high-quality organic one and GMO-free, which means that the soybeans are not genetically modified.

VEGETARIAN - Cauliflower Muffins

Ingredients:

• 1 small Cauliflower

• 3 organic quality eggs from happy hens

• Grated cheese (I used Cheddar)

• Sweet potatoes

• Salat with sprouts for serving
  

Preparation time: 30 minutes
Portion: for 4 people
Designation: Vegetarian, Gluten-free

Directions:

1. Steam cauliflower pieces until soft.

2. Then mash the cauliflower and mix with eggs, cheese, salt and pepper to taste. Place in a muffin tin and bake until golden ( 30min at 180 degree.

3. Boiled sweet potatoes.

4. Serve with a seasonal salad and sprouts.

Nutritional point

Eggs

Quality organic eggs from free-range and well-nourished hens are very beneficial for our body. Controversial topics about the high content of unhealthy cholesterol have never been substantiated, on the contrary, the latest research shows us all the benefits that eating eggs has for us. Eggs are source of proteins (the protein content of a medium-sized hen's egg is around 7g), vitamin B9, vitamin B12 and vitamin D. They contain also minerals as zinc, iode, iron, calcium omega-3 fatty acids (depending on the grass the hens eat) and choline. Choline is an essential micronutrient that our body needs, for example, to form the membranes that surround our cells and is important for proper infant grown and development.

CARNIVORE - Chicken with couscous and vegetables

Ingredients:

• Organic quality chicken

• 4 carrots

• Couscous

• Seasonal salad

• Salt, pepper and cumin to taste
  

Preparation time: 30 minutes
Portion: for 4 people
Designation: Carnivore

Directions:

1. Bake the chicken in the oven together with the carrots cut into pieces, seasoned with salt, pepper and cumin. Bake until golden at 180 degrees for about 2 hours. It will take more time to cook the chicken, but after you can store the meat in well-closed glass containers in the refrigerator for up to 3 days and just reheat it for 5 minutes in the pan when needed, as I did in this case.

2. Cover the couscous with boiling water and season with salt and spices. Use 2 cups of water for 1 cup of couscous.

3. Add a seasonal salad or other vegetables to your taste and you have lunch or dinner ready. Enjoy!

Nutritional point

Chicken

Even with the consumption of chicken, I will mention that quality is always preferred over quantity. So please also choose meat from organic farms where the hens are raised in free range and are well fed, because this will also be reflected in the nutrient content of their meat. The protein content in chicken is around 25-30 g per 100 g of meat. Chicken meat is also a source of the already mentioned choline, zinc, iron, essential amino acids and vitamin B12. Vitamin B12 is an essential water-soluble vitamin that can only be obtained from food because our body cannot produce it. It is necessary for the proper function and development of many parts of our body, especially for blood cells formation, DNA synthesis and the central nervous system.