Cook a Day of Healthy Meals for Dad

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This Father's Day, try cooking a full day of healthy meals for dad. Cooking him healthy meals throughout the day will show more love than any tech gift or tie would. Here's some extra healthy ingredients to consider. 

For Breakfast: Smoothies to keep his skin healthy

Try getting these foods in with some refreshing smoothies for the summer.  Here are some smoothies combos to try:

1. PUMPKIN/YOGURT/AVOCADO SMOOTHIE:

Canned pumpkin boasts 17mg of beta-carotene and 12mg of alpha-carotene per cup.  Both of these carotenoids are converted by the body into retinol, one of the precursors to vitamin A.  The retinol combines with fat molecules from the avocado and yogurt, forming vitamin A.  Vitamin A as mentioned is an essential skin nutrient which helps cell growth and replenishment.

2.  MANGO/AVOCADO/YOGURT:

Orange fruits and veggies tend to have a LOT of carotenoid in them – mango fits this description.  Mango contains 2mg of beta-carotene in each cup of raw fruit, which is 2000 times the daily minimum value recommended.  Again the combo of good fats by adding yogurt and avocado will supply your body with vitamin A to keep your skin looking fresh!

3. KALE/MANGO/PARSLEY:

Leafy greens are also rich in carotenoids.  One cup of kale has about 10x the minimum recommended daily value.  Unless you are taking supplements, don’t worry about getting too much of this vitamin from regular foods.  If you are taking Vitamin A supplements, talk to your doctor about how much is too much, or if you should be avoiding certain foods in your diet.

4. CANTALOUPE/YOGURT

Cantaloupe contains both beta and alpha-carotenes, which we could have guessed by its bright peachy hue.  2 cups of cantaloupe contains about 6mg of beta-carotene, which is a sizable amount for only a few cups.   With yogurt in the mix, you will get all the benefits vitamin A has to offer.

Coffee for His Health

Many studies show that 3-4 cups of black coffee help fight off heart disease, stroke, various types of cancers, diabetes and other chronic diseases. If he's already a fan, be sure to bring him his coffee piping hot. 

Infuse his water with magnesium

Many people are choosing to infuse their water with magnesium instead of the traditional lemon or ginger. Talk with his doctor first, but there are many supplements and extracts for magnesium to consider. Many people find it keeps energy levels high throughout the day. 

Grill it!

This Father's Day, fire up the grill, and let dad take a seat. 

There are many health benefits to grilling food. For one, a lot of excess fat drips off meat and cooks away, leaving less fat in the finished product. Grilling allows vegetables to retain more of their vitamins and minerals. The high heat from the grill seals moisture in the food, keeping it tender, leaving less of a need to add extra oils or butter in the cooking process. It gives food such a delicious, natural flavor that you may not add sugary additives and sauces after. When meats are grilled, they retain riboflavin and thiamine, which are essential nutrients. 

Grilling is another way to get outside, enjoy the fresh air and instill healthy eating habits. The key is staying away from unnecessary additives like sauces, oils and butters. 

Try grilling fish, your favorite veggies (even brussel sprouts can taste delicious grilled) and chicken. Our favorites are grilled lemon chicken, eggplant, veggie skewers, and grilled fruit for a sweet ending to your summer meal.

Substitute the beef in his burger

1.       Chicken Burgers

Chicken burgers can be a bit dry and bland. But by adding mushrooms, barbeque sauces, or vegetables you can keep these patties bursting with flavor. 

2.       Turkey Burgers

A lot of people don’t like turkey burgers, because much like chicken it can be dry and flavorless.  You can get around this by adding red pepper, tomato or mayo to your burger mix.   

3.       Lamb Burgers

Lamb, especially the grass-fed kind, can contain healthy fatty acids, as well as vitamin B12, and zinc.  This is a good source of protein without skimping on the flavor or juiciness.  If you want to be a true Greek, you can even opt for pita braid instead of a regular bun for added measure!

4.       Black or White Bean Burgers

Beans are beneficial especially in support of a healthy digestive tract and colon.  These small legumes provide a good source of fiber, regulate blood sugar and help lower cholesterol.  An extra perk is they are high in iron and B vitamins – so if you are looking for a super healthy burger, this is the one to go for.  

5.       Tuna or salmon burgers

These high-protein burgers are a great alternative to beef while still tasting very meaty.  Fish is high in good fat, clean protein and essential amino acids.  Try to buy wild salmon or tuna to create an even healthier meal.

6.       Portobello Mushroom burgers

Portobello mushrooms, topped with a cheese of your choice, offer a satisfying alternative to meat.  These tasty fungi are high in B-vitamins, minerals and fiber.  

Foods that Fight Aging

  • Blueberries
  • Fish
  • Red Wine
  • Beans 
  • Cucumbers
  • Tomatoes

Foods for Liver Health

  • Avocados
  • Walnuts
  • Leafy greens
  • Apples
  • Green Tea
  • Garlic
  • Turmeric
  • Cabbage

Powerhouse Veggies 

  1. Beets and Beet Greens
  2. Watercress
  3. Swiss Chard
  4. Spinach