Quick, Healthy Meals for the Family: Vegetable Beef Rice Bowl.

Hey Mama! I see you thinking about what to make for dinner. Don’t worry—I’ve got you covered with this quick and healthy dinner for the whole family! I love a good recipe with a process. That’s why I love sourdough so much, but sometimes, I need an easy, quick, healthy meal to serve my family for dinner. Cooking from scratch doesn’t have to be overwhelming!! Cooking quick, healthy meals for the family can be EASY PEASY!

The Beauty of Whole Foods

We all have a unique relationship with food. If you asked anyone about theirs, I’m sure they’d have a lifetime of stories to share. Food is a massive part of our lives, so cooking at home is essential. When you prepare meals for your family, you’re not just feeding them—you’re nurturing them. As mothers, we are the heart of our homes and, in most cases, the gatekeepers of our kitchens. Finding joy in planning what comes in and out of your kitchen is liberating and will bring peace of mind once you start feeding your family nutrient-dense whole foods.

How to Cultivate a Healthy Relationship with Food

• Prioritize Whole Foods: Include more fruits, vegetables, whole grains, and lean proteins into your meals.
• Cook from Scratch: Whenever possible, prepare meals from scratch. This allows you to control the ingredients and avoid unnecessary additives and preservatives.
• Mindful Eating: Encourage mindful eating practices by taking time to enjoy your food, savoring each bite, and listening to your body’s hunger and fullness cues. (I’m not great at this but would LOVE to improve)
• Teach Your Kids: What do you want your kids’ relationship with food to look like when they get older?

Make the kitchen the heart of your home! Where you gather, break bread, and grow together.

cooking quick healthy meals family

Let’s Cook a Quick and Healthy Meal Together: Healthy Vegetable and Beef Rice Bowl

This is a go-to recipe in the Archer household; we have it at least once weekly. It’s simple, delicious, and packed with nutrients.

Ingredients

For the Rice:

• 1 cup of rice
• 2 cups bone broth
• 1 tbsp ghee or coconut oil (olive oil or avocado oil works too)
• 1 bay leaf (optional)
• Salt to taste

For the Bowl:

• 1 pound of ground beef (or any ground protein)
• 2 cups of frozen mixed vegetables
• 2 eggs
• 1-2 tbsp of coconut aminos
• 1 clove garlic (or garlic powder)
• 1 knob ginger (or powder)
• Salt, pepper, and chili flakes to taste

Recipe Steps

Step 1: Soak the Rice

Soaking rice is optional, but I highly encourage it. It helps reduce cooking time, improve texture, and increase nutrient absorption. We’ll discuss the health benefits in more detail later.

Step 2: Cook the Rice

Cook the soaked rice in an Instant Pot with bone broth, ghee, bay leaf, and salt. The bone broth adds extra nutrients and flavor to the dish.

Step 3: Grate Garlic and Ginger

While the rice is cooking, grate the garlic and ginger. This will bring out their natural flavors and enhance the dish’s overall taste.

Step 4: Cook the Ground Beef

Cook the ground beef until mostly done in a large pot or skillet. The fat will add richness to the dish.

Step 5: Add Frozen Vegetables

Add the frozen mixed vegetables to the pot with the ground beef. Cook until the vegetables are tender and the flavors have melded.

Step 6: Add Egg Yolks

Once the veggies are cooked, add in the egg yolks. Stir well to combine and cook until everything reaches your desired crispness.

Step 7: Season and Serve

Season with coconut aminos, salt, pepper, and chili flakes. Serve and enjoy!

cooking quick healthy meals family

Five Benefits of Soaking Rice

Soaking rice isn’t just about improving texture; it also has several health benefits:

1. Reduces Phytic Acid: Soaking helps to reduce phytic acid, an anti-nutrient that can inhibit the absorption of minerals like iron and zinc.
2. Improves Digestibility: Soaked rice is easier to digest, which can be especially helpful for those with sensitive stomachs.
3. Enhances Nutrient Absorption: Soaking rice can increase the availability of nutrients like magnesium, potassium, and calcium.
4. Reduces Cooking Time: Soaked rice cooks faster, saving you time in the kitchen.
5. Boosts Plant Health: Did you know you can use rice water to water your plants? The nutrients in rice water can give your plant babies a little boost.

How Long Should You Soak Rice?

For best results, soak your rice for 30 minutes to 2 hours. If you’re soaking brown rice or other whole grains, you may want to soak them overnight. This allows the grains to absorb more water and break down phytic acid more effectively.

A Note on Cooking Oils

When cooking, it’s essential to choose the right oils. Here’s a quick guide:

• Ghee: An excellent choice for high-heat cooking, ghee is rich in fat-soluble vitamins like A, D, E, and K.
• Coconut Oil: Known for its medium-chain triglycerides (MCTs), it boosts energy and supports brain health.
• Olive Oil: Olive oil is best used for low-heat cooking or drizzling over finished dishes. It is packed with heart-healthy monounsaturated fats.
• Avocado Oil: Another good option for high-heat cooking, avocado oil is rich in monounsaturated fats and has a high smoke point.

Grocery List

cooking quick healthy meals family

I originally got this recipe from https://www.instagram.com/glowwithella. Give her a follow on Instagram. I LOVE her newsletter, too, so you should definitely sign up for it!!

Conclusion: Nourish Your Family, Nourish Your Soul

Holistic homemaking is about more than preparing meals; it’s about creating a home that nourishes your family’s body, mind, and spirit. By embracing whole foods, low-tox living, and intentional cooking, you’re not just feeding your loved ones—you’re setting the foundation for a lifetime of health and wellness.

So, Mama, what’s for dinner tonight? Let’s cook with love, gratitude, and a little bit of wonder.

Check out my Sourdough Artisan Loaf Recipe HERE!