Wholesome Meals With What You Have On Hand – G&G Health Tools
Cooking tasty wholesome meals doesn’t require a visit to the shop. With a number of kitchen staples and a bit creativity, you possibly can whip up some nourishing dishes.
Are you able to go digging into the darkish recesses of your pantry and mud off long-forgotten canned items? Now could be the time to make use of the non-perishables in your pantry.
Listed here are two easy recipes that can fill you up with what you could have available:
Tuna Pasta Marinara
This scrumptious dish options tuna fish, a protein powerhouse. Low in energy and fats, tuna is nearly a pure-protein meals. It makes a fantastic dietary base for this easy-to-follow recipe.
This is what you will want:
- 1 can of tuna
- 8 oz. of whole-grain pasta (common pasta works too)
- 15 oz. of crushed or diced tomatoes
- Salt and pepper
- Marinara sauce
- 2 TB of olive oil
Optionally available elements:
- 3 garlic cloves, minced
- 4 TB of Kalamata olives, pitted and chopped
- ¼ medium onion, chopped
Instructions:
- Prepare dinner the pasta in line with the directions on the package deal—sometimes boil for about quarter-hour.
- Over medium warmth, cook dinner the olive oil, garlic, and onion for 1 minute.
- Add within the tuna. Break the tuna up and stir because the combination cooks for two minutes.
- Add your olives and tomatoes and proceed cooking for 2-3 extra minutes.
- Season with salt and pepper.
- Combine your marinara sauce together with your pasta.
And voila! You could have a healthful meal for 4 that solely took half-hour to make.
Lemon Quinoa with Peas
This is an excellent easier wholesome recipe.
The star of this recipe is nutrient-rich quinoa. The seed, labeled as an entire grain, has develop into more and more in style over the previous ten years. One cup of cooked quinoa yields 6 g. of protein, 4 g. of fiber, and a number of nutritional vitamins and minerals. Nowadays, you will discover quinoa in lots of American pantries.
This is what you will want:
- 2 c. of quinoa
- 2 c. of any inventory (hen, beef, greens)
- 1 c. of water
- 2 c. frozen or canned peas
Optionally available elements:
- 1 c. pine nuts
- 1 c. of lemon juice
Instructions:
- Put the quinoa in a small saucepan.
- Add the inventory, lemon juice, and water to the pan.
- Deliver the combination to a boil, then flip the warmth to low and place a lid on the pan.
- Permit the quinoa to simmer for quarter-hour.
- Whereas the quinoa simmers, toast the pine nuts. Toasted almonds or walnuts work effectively as substitutes.
- As soon as the quinoa is finished, take away from the warmth, add your frozen peas, and wait 2 minutes for the peas to defrost. Should you’re utilizing canned peas, there isn’t any want to attend.
- High your completed dish together with your toasted nuts and you have got a scrumptious, wholesome meal to serve your quarantined crew.
The addition of inexperienced peas and toasted pine nuts to this recipe provides much more protein and fiber, plus heart-protecting monounsaturated fat—it’s also possible to adapt the recipe for oats, brown rice, and nutritious pinto or black beans to verify the dish packs a nutritious punch. You will be able to serve this pantry-practical dish for 4 in simply 20 minutes.
With restricted ingredient choices, it is tempting to resign to consuming PB&J sandwiches and canned soup. However you possibly can nonetheless make nice meals! Utilizing solely what you could have available, you possibly can carry nutritious, flavorful dishes to the desk