Tasty 10-minute Meals That Are Healthy Too
Fresh, seasonal veg, canned beans, tomato sauce, herbs… wait til you see the magic that can happen with simple, fresh ingredients and a smidgeon of time.
Zucchini Pizzas with Veg and Greens:
Place 1/4 inch thick slices of zucchini on a large baking sheet. Brush each lightly with olive oil. Layer with thinly sliced tomato. Sprinkle with dairy-free cheese shreds (or your favorite mozzarella). Scatter chopped veggies (onion, bell pepper, mushroom, olive). Broil 5-7 minutes or until top is hot, edges crispy, cheese melted. Remove from oven, top with arugula. Note: slice zucchini in rounds for pizza circles or lengthwise for a flatbread feel. Alternatively, slice zucchini in half lengthwise and scoop out the seedy bits. Then stuff the hollow with your pizza ingredients and broil to warm through.
Toss 2 cups pre-sliced mushrooms in a large skillet, season with salt, pepper, cumin, and oregano to taste. Add 28 oz. diced tomatoes (with their liquid) + 1 cup chunky Salsa + 1 can steamed lentils or black beans (rinsed, drained). Stir in 10 oz. frozen corn + 1 cup sliced zucchini or bell pepper. Reduce heat to medium-low and simmer for 8 minutes. Serve with a generous amount of minced cilantro or parsley. Note: Easily turn this into a delicious soup by adding a carton of organic broth — a cup of cooked quinoa and a handful of chopped spinach or kale makes this a hearty and nutritious soup.
Herbed Chickpea Salad:
Drain 1 can (28 oz) garbanzo beans/chickpeas (reserve liquid for another use). Toss the chickpeas in a large bowl with the juice of 1 lemon, salt and pepper to taste, 2 Tablespoons olive oil, 1 clove of garlic (peeled and minced). Mix ingredients together and adjust seasoning if needed. Serve on a bed of mixed greens. Sprinkle the top with 2-3 Tablespoons of hemp seeds. Here’s another version that is a favorite in my house!
Quick Fresh Rolls:
Wash 1-2 leaves of purple or green cabbage or swiss chard (per serving). Slice out the thick part of the stem if needed. Mash the flesh of 1/2 an avocado per serving — season with salt, pepper, garlic, lemon or lime juice. Lay out the cabbage leaves and spread some avo mash on each one. Top with sliced baked tofu, tempeh or roasted chicken or salmon (or your favorite clean protein). Add a slice of pickle or fresh cucumber and roll the contents up in the leaf. Eat! Note: prepared hummus can be used in place or mashed avocado or in addition to it! Broccoli slaw mix is another great filler.
To make this meal without cabbage or chard leaves, try it with rice paper wrappers. Quickly rehydrate one wrapper at a time in a shallow pan of warm water. Remove promptly and lay the wet wrapper on a clean kitchen towel. Fill per directions above and wrap up like a burrito or an egg roll. Rice paper wrappers are shelf stable and make a great addition to any pantry for quick, healthy fresh rolls!
Cook soba noodles in boiling water for 8 minutes — or soak thin rice noodles in hot water until pliable — drain and set aside. Meantime, whisk together 2 Tablespoons each miso paste, lime juice, water, sriracha (optional). Put cooked noodles in serving bowls. Add shredded carrots, sliced cucumber, grape tomatoes, snap peas. Add cubes of cooked protein like tofu, tempeh, chicken, fish, beef, etc if desired. Top with a drizzle of the dressing and fresh minced cilantro, green onion, jalapeno or sprouts if desired. Note: A little natural peanut/almond or sunflower butter added to the dressing can make for a delightful Thai inspired flavor. Some minced ginger or ginger juice also tastes nice.
More tasty 10-minute meals that are healthy too… What is your go-to creation? Comment below!