COLUMN: Ditch the dinner drama: Easy school-night solutions for families

The school supplies are bought, the backpacks are packed, the first day pictures have been taken, and everyone has officially settled into the school routine, or at least we’re pretending we have!

Now that we’re about two weeks into the school year, the reality of those busy evenings is starting to sink in. Homework, sports practice, meetings, appointments, church activities and work schedules can make the hours between school and bedtime feel like a race against the clock.

And somewhere in the middle of it all comes the question: “What’s for dinner?”

When you’re feeding a family, especially a larger family, dinner doesn’t have to be complicated to be nutritious. In fact, some of the best busy night meals are the ones that are simple, affordable, filling and easy to customize.

Instead of searching for a complicated recipe every night, think about building a meal with three basic components: Protein + Produce + Grain or Starch. For example, scrambled eggs + fruit + toast; taco meat + lettuce and tomatoes + tortillas; or chicken + frozen vegetables + rice.

This approach makes it easier to use what you already have and adjust the amount depending on how many hungry people are sitting around your table.

Five Busy-Night Dinner Ideas

Taco Bar: Brown several pounds of ground beef, turkey or chicken and put out tortillas, shredded lettuce, cheese, tomatoes, salsa and other favorite toppings. Everyone can build their own meal, and leftovers can become taco salads or quesadillas later in the week.

Pasta Night: Cook a large pot of pasta and serve it with your favorite sauce, meatballs or browned ground meat and a frozen vegetable. Add fruit on the side. It’s inexpensive, filling and easy to make in a larger quantity.

Loaded Baked Potato Bar: Bake a big batch of potatoes and set out toppings such as shredded cheese, broccoli, chili, leftover meat, salsa or plain yogurt. Everyone gets to create their own combination.

Sandwich Night: Sandwiches don’t have to mean boring! Offer several choices of bread, lean meats, cheese and vegetables. Add fruit or vegetables and a simple side such as yogurt or popcorn. This is especially handy on those nights when everyone is eating at different times.

Breakfast for Dinner: Eggs, whole-grain toast, fruit and a side of vegetables can make a quick, affordable meal. Pancakes or waffles can also be part of the fun, just add some protein and produce to round out the meal.

Have a “We’re Out of Time” Plan

Every family needs a few emergency meals for those nights when practice runs late, someone has a last-minute project, or nobody remembers to check the calendar.

Keep a few quick staples on hand: eggs, pasta, canned or frozen vegetables, tortillas, rice, canned beans, bread and fruit. Frozen vegetables and canned foods can be nutritious, convenient options and can save you time when fresh ingredients aren’t available.

Another simple strategy is to cook extra when you can. If you’re already making a large batch of taco meat, pasta or rice, prepare enough for another meal. Larger families can especially benefit from cooking once and using the leftovers as ingredients rather than expecting one meal to stretch for days.

And don’t forget to check your pantry, freezer and refrigerator before grocery shopping. Planning around what you already have can help reduce food waste and stretch your grocery budget.

So as the school year gets busier, remember simple meals aren’t taking the easy way out, they’re using a smart strategy for busy family life!

Purdue Extension Health and Human Sciences provides research-based education to help individuals and families make healthy choices that fit into real life. For more information about upcoming Purdue Extension-Owen County programs in Food, Family, Finance and Health, contact the Purdue Extension-Owen County office at 812-829-5020 or email lowder0@purdue.edu.