The Millennial Dad Survival Guide

Millennium Dad Rule: If it’s not quick, healthy, and tasty—it’s benched.

🔥 Hero Combo: Brussels Sprouts & Carrots

Simple Ingredients:

• 1 cup Brussels sprouts, halved
• 1 cup carrots, sliced thin or matchstick style
• Lots of olive oil (enough to coat generously)
• A pinch of salt
• Pepper to taste

Instructions:

1. Mix: Toss sprouts and carrots with olive oil and a pinch of salt until well coated.
2. Airfry at 390°F (200°C) for 12–15 minutes, shaking halfway.
3. Season: Add pepper just before serving.

Millennium Tip:
This duo adds instant flavor to any protein, grain bowl, or leftover situation. And they reheat like champs.

🧪 Optional Upgrades (for the seasoned dads)

• Garlic powder or smoked paprika for boldness
• Balsamic drizzle post-fry for zing
• Parmesan shavings before airfrying for crispy cheese bits

🔄 Quick Swap Duos

Duo	Prep Time	Notes
Zucchini + Red Bell Pepper	⚡️ Super fast	Mild and colorful
Sweet Potato + Cauliflower	⏱ A little longer	Hearty and grounding
Mushrooms + Broccolini	⚡️ Fast	Umami and crisp edges—great with steak or rice bowls

🩺 Doctor’s Note #1 – Eat Your Veggies First

When eating a meal, start with the vegetable portion—like this airfried duo or any other fiber-rich add-on. The combination of fiber and healthy fat (from olive oil) helps deliver essential nutrients, slows carbohydrate absorption, and reduces glucose spikes. It also helps promote fullness earlier in the meal—supporting weight management for those who need it.

🩺 Doctor’s Note #2 – Power of Plant Variety

When planning meals, variety matters—especially with vegetables. Different colors offer different nutrients and phytonutrients, those beneficial plant compounds that support heart health, digestion, and immune resilience.

The easiest way to add variety? Choose seasonal produce—and local if possible. It’s fresher, usually more flavorful, and often more affordable. Imported produce in the U.S. is typically picked before peak ripeness, selected more for shelf life than taste, and may undergo treatments like irradiation, heat processing, fumigation, or chemical dips and sprays to meet transport and regulatory standards. These steps can affect nutrient density, taste, and—depending on the produce—how it’s best prepared.

By rotating vegetables each week and leaning on seasonal, local options, you naturally expand your nutrient intake while cutting back on overly processed imports.

This airfried veggie duo is a great base: swap in different vegetables daily and let color be your guide.