#Goals: Have a Simple Sunday Dinner with Your Family

According to the American College of Pediatricians, children between ages 9 and 14 who have regular family dinners tend to take in more healthful foods and are less prone to obesity or eating disorders. There are a lot of other surprising benefits, too, including enhanced language development, better emotional health, and better performance in school.

So let’s start setting the table—even better, give your child this task. We’ve got plenty of ways to make family dinner night the highlight of the week!

Are your kids picky about peppers? Timid around tomatoes? Try giving Build-Your-Own Pasta Bowl Night a twirl, and everyone can have dinner their way! Simply boil spaghetti, rotini, or any other noodle, then offer up a selection of tasty fixings. Use pre-made sauces (or make your own if you like): think marinara, alfredo, pumpkin. You can even get kids involved with the prep-work, washing and cutting vegetables with tools of their own.

A handheld meatballer turns meatball-making into a fun activity, too—while providing a solid option for the occasional kid who doesn’t like pasta. We are also big fans of the veggie spiralizer, a healthy-eating staple that will dazzle any kid with its outflowing of colorful ribbons. Who can resist at least taking one bite of “rainbow pasta” with toppings in every shade of yum? Here are a few more pasta-bilities:

Monster Style: pesto sauce, shelled edamame, broccoli, diced green bell pepper, black olive “eyes”

Pizza Pasta: marinara sauce, diced pepperoni, shredded cheese (appoint a child to be in charge of adding everyone’s cheese using a restaurant-style grater)

Potpie Style: alfredo sauce, chicken chunks, peas, carrots

Sweet Dreams: pumpkin sauce, ricotta cheese, golden raisins, pine nuts

Many families have that one day of the week that makes everyone cranky (we’re looking at you, Monday). So how about creating a chance to “break the rules” and serve a produce and protein-laden breakfast for dinner that night? Since even the most reluctant dinner-eaters will race to the table for their morning faves, it’s pretty much a win-win all around.

Kids can easily help by prepping fruit and veggies, beating eggs or grating cheese for omelettes, or even spooning batter onto a griddle or waffle iron. Complete the meal with turkey or veggie bacon or sausage, sizzled up in a snap using a microwave cooker. There may even be time left over to watch a cartoon before catching those well-earned zzzz’s.

Perfect P.M. Pancakes Recipe

Don’t tell the kids, but it’s cottage cheese that gives these such a light, fluffy texture. Bonus: these pack more protein than a typical pancake.

Ingredients

• 1 cup flour
• ½ tsp baking soda
• ¼ tsp salt
• 2 tbsp sugar
• 4 eggs
• 1 cup cottage cheese
• 1 cup milk 2 tbsp melted butter (plus more for griddle)

Makes approx. 8 medium-size pancakes

We’re not saying goodbye to summer until we’re knee deep in a pair of corduroys. That leaves plenty of nights to enjoy dinner outside. For the ultimate low-key feast (and to avoid cleanup altogether), toss some foil packets on the grill or fire pit grate. Kids love to tear into these and dig in, campout-style.

Start with heavy-duty foil, cut into large squares (one to serve each person). Slice the protein and veggies of your choice, toss in a large bowl with olive oil, and seasoning to taste. Divide mixture onto center of squares, then fold up all four sides of the foil, pinching closed to form a packet. Grill on low heat for about 25 minutes. Here are some combos for inspiration:

• Smoked sausage with potato slices and asparagus
• Diced chicken breast with green pepper and onion slices
• Salmon with yellow squash and carrots
• Portobello mushroom caps, diced eggplant, and potatoes

When opening the cooked packets, use care to avoid contact with the hot steam. While a trip to urgent care can indeed be a family bonding moment,why ruin a delicious meal under the stars?

Here’s to digging in, and doing something that’s good for everyone!