9 Quick and Healthy Recipes for Busy Moms

We'll present some easy and healthy recipes for busy moms that fit the multiple tasks that modern women have to perform inside and outside the home.

Times have changed, and women now try to balance household chores with taking care of children, themselves, and work. As a result, there’s little time left for cooking, so they opt for quick but not very nutritious preparations. To help you, we want to present 10 quick and healthy recipes designed for modern busy moms.

The key is to choose the healthiest foods for each meal: An energy-packed breakfast, nutritious and balanced lunches, and light dinners, but with nutrients that renew every cell in the body.

We invite you to review this article so you can incorporate quick recipes that ensure good health in your menu without requiring a lot of time

Simple, quick, and healthy recipes for moms with little time

The first requirement to make healthy recipes that match the lifestyle of busy moms is to make a good selection of foods that are nutritious, have beneficial compounds, and are easy to prepare and cook. The second is to choose easy cooking methods that enhance the sensory aspects of each food.

1. Toasted muesli

This recipe is based on cereals, seeds, and nuts. It takes advantage of insoluble fiber to prevent or improve constipation and soluble fiber to regulate blood sugar and lipids. Oats are the main source and their health benefits are recognized by the Spanish Nutrition Foundation.

Nuts and seeds complement this delicious recipe with omega-3s. In addition, they contain zinc, calcium, iron, phosphorus, magnesium, and vitamin E. You can make this recipe ahead of time to enjoy as a nutritious and healthy breakfast or snack. You can also add yogurt and fruits, such as strawberries or blueberries, to add antioxidants.

2. Baked mushroom, cheese, and olive sandwiches

These are prepared with whole wheat bread that provides fiber for intestinal health. The cheese provides a good amount of calcium and phosphorus. Black olives contain omega-9 fat, which, according to the Spanish Federation of Food, Nutrition and Dietetics, has a cardioprotective effect. Mushrooms also add fiber, potassium, phosphorus, magnesium, and sodium.

Ingredients

• 1 teaspoon butter
• 2 ounces of mushrooms
• 2 slices whole wheat bread
• 1 ounce of grilled cheese in slices
• .3 ounces grams of chopped black olives
• 1/4 teaspoon dried oregano
• 1 egg
• 1/4 cup milk
• Salt and freshly ground black pepper

Preparation

Saute the mushrooms with half of the butter and spread the other half on the bread slices. Place a slice in an ovenproof dish and top with the mushrooms, cheese, and olives. Season with the herbs and seal with the other slice of bread.

Then, beat the egg with the milk and pour it on top of the bread. Bake in the oven for 35 minutes or until golden brown and crispy.

3. Chicken tacos with avocado

Chicken is an excellent source of high-quality protein. The American Journal of Clinical Nutrition highlights the health value of avocado for increasing HDL cholesterol, also known as “good cholesterol.”

Corn tortillas are a good source of insoluble fiber and provide corn’s own minerals such as zinc, phosphorus, iron, and magnesium.

Ingredients

• 4 ounces of chicken
• 1 avocado
• 2 corn tortillas
• Sauce with olive oil, pepper, salt, and vinegar
• Cilantro for garnish

Preparation

Cook and shred the chicken. Cut the avocado into slices and add it together with the chicken in the tortilla. Add the sauce and it’s ready to eat!

4. Zucchini spaghetti with pesto

The ingredient to highlight in this recipe is zucchini, which contains a lot of water and insoluble fiber. In addition, according to the European Journal of Nutrition, it’s one of the vegetables that helps reduce chronic diseases.

The pesto is prepared with pine nuts, which are rich in protein, omega-3 fat, fiber, vitamin E, and minerals such as zinc, magnesium, and calcium.

5. Salmon and cheese rolls

Salmon is a fatty fish that provides protein and high values of DHA fat, which is essential for brain and visual development. In addition, it has astaxanthin, a potent antioxidant that, according to a review by the Open University of Catalonia, can be used as a preventive therapy for certain diseases.

Ingredients

• 250 grams of smoked salmon fillets
• Puff pastry dough
• 1 ounce of cream cheese

Preparation

Open the puff pastry dough on a baking dish and spread it with the cream cheese, then add the smoked salmon and roll it up. Next, bake it in the oven for 5 to 10 minutes until everything is melted. You can accompany this recipe with steamed broccoli, or the side dish of your choice.

6. Hummus with raw vegetables

Chickpeas contain protein, fiber, and resistant starch that act as prebiotics for intestinal bacteria. In addition, they contain a high value of minerals and vitamins, such as B complex vitamins, as stated in the USDA nutrition table.

According to the journal Clinical Diabetes, legumes are associated with a lower risk of heart disease, high blood pressure, stroke, and type 2 diabetes.

Ingredients

• 4.5 ounces of cooked chickpeas (canned)
• 1 clove of garlic
• 1 Tbsp. of olive oil
• lemon juice
• Raw vegetable pieces (carrot, celery, and cucumber)
• Salt to taste

Preparation

In a food processor, combine the chickpeas, garlic, olive oil, lemon juice, and salt until smooth. Serve the hummus with the raw vegetables.

7. Pasta with sautéed vegetables and ricotta

Vegetables are sources of fiber, vitamins, and antioxidants such as those contained in chili peppers and garlic sticks. In addition, mushrooms enrich with potassium, phosphorus, and more fiber.

Ricotta is a whey cheese, which provides protein with a high value of essential amino acids. According to the USDA nutritional table, it’s a source of calcium, phosphorus, and B complex vitamins.

Ingredients

• 1 tablespoon of olive oil
• 1 crushed garlic clove
• 1/2 garlic bulb chopped into fine pieces
• 50 grams of mushrooms or peanut ear mushrooms
• 1/2 red sweet chili cut into strips
• 2 tablespoons ricotta
• 75 grams of dried pasta
• salt and freshly ground black pepper

Preparation

Heat the oil and sauté the garlic. Add the garlic and turn up the heat until golden brown. Add the chili and the previously sliced mushrooms, stir until softened. Season and add the ricotta. Separately, cook the pasta in plenty of water. Drain and add the vegetables before serving.

8. Fruit smoothies

Fruits provide fiber, minerals, and vitamins A and C that act as antioxidants. In addition, the journal Food & Nutrition Research states that anthocyanins, such as those found in strawberries, improve visual and neurological health.

9. Stuffed tomatoes with tuna salad

This is one of the healthy recipes for busy moms that you’ll like the most. It’s full of color, flavor, and, above all, nutrients. Tuna is a source of high-quality protein and omega-3 fats.

While tomatoes provide potassium, simple sugars, and lycopene, the second most antioxidant-active carotenoid, as described by a group of researchers in the journal Antioxidants.

Ingredients

• 2 medium tomatoes
• 5 ounces of canned tuna
• 1/4 carrot
• 1/2 celery stalk
• Chopped fresh cilantro
• 1/4 avocado
• 1 teaspoon olive oil
• Salt and pepper to taste

Preparation

Wash and cut the carrot and celery into small pieces. Drain the tuna, crumble it, and add it to the vegetables. Separately mash the avocado with a little olive oil, salt, and pepper until smooth. Mix everything together and store it in the refrigerator.

Separately, remove the top of the tomato and scoop out with a spoon. Fill with the tuna mixture and it’s ready to serve. If you prefer, you can dress with mayonnaise.

What to take into account for other recipes?

There are many recipes that you can make in your kitchen that don’t take time and are healthy. To make them practical, use quick cooking methods such as baking, grilling, or steaming. In addition, they help to concentrate aromas and flavors.

Another important point is to choose healthy foods, such as a variety of fruits and vegetables, and white meats such as chicken and fish, whose cooking time is short. Seeds and nuts can be gently toasted to take advantage of their nutrients and properties.

You can cook legumes in advance or use a pressure cooker. This way, you’ll only have to season salads, soups, stews, and other preparations. In short, let your culinary imagination save time and add value to your healthy menu.