The back-to-school season and cooler fall weather often mean more sniffles and congestion for your kids. Immunity-boosting foods can help them feel their best through natural and nourishing ingredients.
In this article:
- The Myth: Quick = Unhealthy
- Healthy Shortcuts That Save Time
- Practical Cooking Tips for Busy Families
- Quick & Healthy Meal Ideas
- Frequently Asked Questions
The Myth: Quick = Unhealthy
It’s easy to assume that anything fast or convenient must be unhealthy. And there’s a reason for this reputation—so many convenience foods are ultra-processed, packed with sugar or salt, and don’t offer much nutrition for your family.
But not all shortcuts are created equal! Some convenience foods have just a few simple ingredients and save you a step in the kitchen instead of trying to replace whole foods.
These options can make it easier to get balanced, nourishing meals on the table without the extra additives, sodium, or fillers that often come with more processed options.
Healthy Shortcuts That Save Time
These shortcuts are all about smart convenience. They help you save time and effort in the kitchen without sacrificing nutrition.
Pre-chopped Ingredients
Pre-prepped or ready-to-use ingredients are an easy way to save time without losing any of the nutrition. Spice World’s ready-to-use garlic, onions, and ginger add flavor and immune-boosting benefits without extra calories, salt, or additives. Skip the peeling, chopping, and dicing, and still get all the nutrition and rich flavor.
Flavor Blends
Premixed flavor blends or seasonings are a quick way to add tons of flavor or give an old favorite meal a fresh twist! Look for blends with simple ingredients and minimal added salt, like Spice World Italian Herb & Garlic Seasoning Blend or Chili Onion Crunch.
Frozen Veggies
Frozen vegetables have all the same nutritional benefits as fresh! They help prevent produce from going to waste, often come precooked to save time on chopping and cooking, and can be easily added to a variety of meals. To avoid unnecessary salt and calories, look for frozen veggies that don’t have seasoning blends or sauces.
No-Cook Carbs
Carbs can sometimes take the longest to prepare, but quick options make dinner come together fast. Whole-grain bread, microwaveable rice, and high-fiber tortillas are great choices to get a nutritious meal on the table in minutes.
Practical Cooking Tips for Busy Families
- Prep meal components, not full meals: Stick to a simple meal equation of protein, starch, and a veggie. Prepping one or more of these elements ahead of time can make weeknight dinners come together much faster.
- Cook once, eat twice: Make extra portions and either freeze them or repurpose leftovers into another meal later in the week.
- Lighten up sauces: Add flavor with garlic, ginger, or herbs instead of heavy, calorie-dense sauces and marinades.
- Keep it simple: One-pot dishes or sheet pan meals are a great way to achieve the basic structure of a healthy meal with fewer dishes and less cleanup.
Quick & Healthy Meal Ideas
Garlicky Shrimp Stir-fry
If you’re looking for some flavor and something different to spice up the weeknight rotation, this recipe is for you! Save on time by using Spice World Ready-to-Use Ginger, and toss the whole meal together in just one pot.
Nutritional Value: Ginger naturally aids digestion and provides anti-inflammatory benefits, while whole-grain noodles are full of fiber and B vitamins.
Easy Ginger Noodles
This flavorful stir-fry comes together in just 25 minutes and all in one skillet or wok. It’s an easy way to keep seafood on the weeknight menu and sneak in a variety of vegetables for the whole family. Serve on its own or over microwavable rice to keep the meal quick.
Nutritional Value: Shrimp provides lean protein and selenium for an immune system boost, while garlic offers heart-healthy benefits.
Hidden Veggie Meatballs
These meatballs are a great protein to prep ahead of the week and use in different ways. They hide four servings of veggies in each batch, so they’re perfect for the picky eater in your family. Serve with pasta, a grain bowl, or in a whole-wheat pita.
Nutritional Value: Each serving is packed with protein and vegetables, delivering fiber, vitamins A and C, and folate.
Sun-Dried Tomato Flatbread
Flatbread is a fast and flexible option for lunch or dinner. This sun-dried tomato recipe is packed with flavor, uses simple ingredients, and is ready in under 30 minutes.
Nutritional Value: Sun-dried tomatoes provide lycopene, a powerful antioxidant that supports heart health and may protect against certain cancers.
Weeknight Beef Tacos
A family favorite for a reason! These beef tacos are flavorful, easy, and let everyone enjoy the meal their way without extra cooking. A simple, all-in-one dinner that works for kids and adults.
Nutritional Value: Lean ground beef contains iron for healthy blood and zinc for immune function, while fresh toppings like tomatoes and lettuce add vitamin C and folate.
Frequently Asked Questions
Are convenience foods always unhealthy for kids?
No! Smarter convenience foods can be part of a balanced diet for the whole family without sacrificing nutrition. Look for options with limited ingredients and minimal added salt and sugar.
What makes Spice World products healthier than processed options?
Spice World uses fresh, whole ingredients with no unnecessary fillers. Unlike many seasoning blends or marinades loaded with hidden sugar, salt, and calories, Spice World keeps it simple to save you time while incorporating deliciously healthy benefits.
Do dietitians recommend convenience foods?
Yes, when chosen thoughtfully! Convenience foods that save a cooking step but still include whole foods with real nutrition are a dietitian-approved choice.
How much garlic or ginger can kids eat?
Both garlic and ginger are safe in normal amounts used in cooking. Avoid supplements of garlic or ginger before speaking with your pediatrician but enjoy them in your food!