September is Family Meals Month! The benefits of sharing a meal with people is worth the time investment. Sitting at the table with people you love helps deepen relationships which is good for your mental health and well-being.
Family meals offer opportunities to teach civility, respectful interactions and polite discourse. Research shows family meals are associated with increased fruit and vegetable intake, reduced incidence of overweight and obesity, improved mental health and better social interactions.
Family meals don’t need to be fancy meals. In addition, having meals together benefits people of all ages. Friends are the family you choose, so think about having some friends over to share a meal.
Consider taking the challenge to gather around the table to share a simple meal more often.
- A family meal is a meal with your children, close friends, or neighbors.
- Family meals can be as easy as 1, 2, 3: My favorite quick meal options are bowls and “sheet pan meals”. Everything comes together on one sheet pan to create a tasty and balanced meal. It also makes for easy clean up.
Easy Peasy Sheet Pan Dinners
The possibilities are endless. Try these sheet pan ideas using this basic formula:
- Preheat oven to 400F. Spray a sheet pan with cooking spray or brush with oil.
- Add a protein (such as meat, fish, or poultry) and one fresh or frozen vegetable (such as broccoli florets, green beans, carrots, or a bag of mixed frozen vegetables) and VOILA: Dinner is served!
Salmon Sheet Pan
- Basic ingredients: Three to four Salmon filets, sweet potatoes, and frozen green beans.
- Cube sweet potatoes and toss with olive oil, salt and pepper. Add to sheet pan and bake for 20 minutes.
- While potatoes are roasting, prepare seasoning for salmon filets. Mix 1 tablespoons of light mayonnaise, 1/2 teaspoon mustard, 1 teaspoon honey, 1 teaspoon soy sauce – stir until blended.
- Remove sheet pan. Place four 3-ounce salmon filets onto one-third of the sheet pan. Spread the salmon filets with the mayo spread, dividing evenly. Add 3 cups of frozen green beans (or other vegetable) onto the other side of the sheet pan next to the salmon. Drizzle the vegetables with olive oil. Sprinkle the salmon and veggies with everything-but-the-bagel seasoning.
- Return pan to oven, and bake for 10 to 15 more minutes.
Chicken with Artichokes
- Basic ingredients: 2 split boneless chicken breasts, a can of artichokes, 3 ounces of an herbed cheese (like Boursin), garlic powder, fresh baby carrots, dried rosemary.
- Cut the chicken breast, lengthwise if they are very thick. Arrange the chicken breast pieces on one half of the sheet pan.
- Drain the artichoke hearts and chop finely. In a small bowl, add the chopped artichokes, soft herbed cheese, and 1/2 teaspoon of garlic powder. Mix well. Spread each of the chicken breast pieces evenly with the artichoke spread. Season with salt and pepper.
- Place the carrots onto the other half of sheet. Drizzle with olive oil and sprinkle with dried rosemary and toss. Season with salt and pepper.
- Roast for 35-40 minutes, turning carrots half way through.
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