BodiMojo Blog

Have you seen this Norman Rockwell painting before? Freedom From Want portrays the American dinner table as a warm and jubilant gathering of family. Many deem this painting to symbolize a typical sit-down dinner and what it means to every family. 

SouthCoastToday.com just published a story on teen nutrition listing how participating in family mealtime is one of the four important ways teens can improve eating habits.

The National Center on Addiction and Substance Abuse at Columbia University similarly recently published a study documenting their findings that “teens who take part in family meals are less likely to smoke, drink alcohol and use drugs and more likely to perform better academically.”

Many households report that it is difficult to have each member of the family home to sit down and eat a complete meal together. Between parents working several jobs and kids running off to sports practice, drama club, or college prep courses it is understandable how sitting down for an uninterrupted hour might be challenging. One thing that might help alleviate the stress of a family dinner is to a draft a meal plan on a Sunday night (see suggestions below). That way, ingredients can be purchased and prepped ahead of time to decrease cooking time and increase quality family time. Another way to manage a family dinner is to divvy up jobs between family members such as setting the table, filling up water glasses, serving the food, and doing the dishes. More helping hands make the meal seem less daunting.

There is much to be gained from an established family dinner time in addition to a well-balanced meal. This is great time to unplug: turn off the TV, leave your cell phone and computer in another room, and just enjoy the company of your family. Discussing current events is a good dinner time activity too where everyone’s opinions can be heard. Making plans together for the weekend, family outing, or next big vacation are other ways to make the most of a family dinner.

Enjoying the company of your family is an experience to be cherished. It signifies the importance each member places on being together, allows everyone to enrich their relationships, in addition to benefitting nutrition and lifestyle.

The following are three of my favorite recipes for family meal time. They are quick, easy, and nutritionally balanced. Enjoy!

Chicken with Peach and Melon Salsa

Ingredients:

    * 1 (15-ounce) can peach halves, drained and rinsed

    * 4 boneless, skinless chicken breasts

    * 4 teaspoons Jamaican Jerk seasoning

    * 1 cup pre-cut melon medley, diced

    * 1 tablespoon diced pimientos

    * 1 tablespoon freshly chopped cilantro leaves

    * 1 tablespoon lime juice

    * 1/2 teaspoon salt

Directions:

Heat a grill pan over medium-high heat.

Place peaches halves on grill pan and grill 2 to 3 minutes per side. Set aside to cool and then dice into small pieces.

Season both sides of each chicken breast with 1 teaspoon Jamaican jerk seasoning. Place chicken breasts in pan and grill for 6 minutes per side, or until cooked through.

Meanwhile, in a medium bowl, combine grilled peaches and remaining ingredients. Stir thoroughly.

Serve chicken topped with peach and melon salsa.

Whole-Wheat Spaghetti with Lemon, Basil, and Salmon

Ingredients:

    * 1/2 pound whole-wheat spaghetti pasta

    * 1 clove garlic, minced

    * 2 tablespoons extra-virgin olive oil

    * 1/2 teaspoon salt, plus more for seasoning

    * 1/2 teaspoon freshly ground black pepper, plus more for seasoning

    * 1 tablespoon olive oil

    * 4 (4-ounce) pieces salmon

    * 1/4 cup chopped fresh basil leaves

    * 3 tablespoons capers

    * 1 lemon, zested

    * 2 tablespoons lemon juice

    * 2 cups fresh baby spinach leaves

Directions:

Bring a large pot of salted water to a boil over high heat. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 minutes. Drain pasta and transfer to a large bowl. Add the garlic, extra-virgin olive oil, salt, and pepper. Toss to combine.

Meanwhile, warm the olive oil in a medium skillet over medium-high heat. Season the salmon with salt and pepper. Add the fish to the pan and cook until medium-rare, about 2 minutes per side, depending on the thickness of the fish. Remove the salmon from the pan.

Add the basil, capers, lemon zest, and lemon juice to the spaghetti mixture and toss to combine. Set out 4 serving plates or shallow bowls. Place 1/2 cup spinach in each bowl. Top with 1/4 of the pasta. Top each mound of pasta with a piece of salmon. Serve immediately.

Chipotle Shrimp Taco with Avocado Salsa Verde

Ingredients:

Avocado Salsa:

    * 1 small onion, quartered

    * 1 jalapeno, quartered, seeds optional

    * 1 garlic clove, smashed

    * 4 medium tomatillos, (about 8 ounces) husked, rinsed, and coarsely chopped

    * 1/2 Hass avocado, peeled, seeded, and cut into chunks

    * 1 1/4 teaspoons kosher salt

    * 1/4 cup loosely packed fresh cilantro leaves, coarsely chopped

Shrimp:

    * 1 tablespoon olive oil

    * 1 teaspoon chipotle or blended chili powder

    * 1 teaspoon kosher salt

    * 1 pound medium shrimp (about 20), peeled and deveined

    * 8 corn tortillas

    * 8 sprigs cilantro for garnish

    * 2 limes, cut into wedges

Directions:

Put the onion, jalapeno, and garlic in a food processor and finely chop. Add the tomatillos, avocado, and salt and pulse until chopped but still chunky. Transfer to a bowl and stir in the cilantro.

Heat a stovetop or outdoor grill to medium-high. Mix the olive oil, chipotle or chili powder, and salt in a large bowl. Add the shrimp and toss to coat. Grill the shrimp until translucent, about 1 1/2 to 2 minutes on each side.

Grill tortillas, until slightly charred and pliable, about 20 seconds per side. (Alternatively, wrap in a damp paper towel and heat in a microwave.) Spoon sauce on the tortilla, then top with about 2 or 3 shrimp and a sprig of cilantro. Serve 2 tacos per person, with a lime wedge on the side.

–Contributed by Kim Keough, Let’s Eat!