Here are 3 healthy meals that require very little prep time
1) roasted veggies and fish
- requires minimal chopping:
- the size of the veggies can be large (note: the larger the size means the longer it’ll be in the oven)
- you can buy pre-chopped veggies
- coating the veggies with oil is not recommended (because overheated oils are damaging to the mitochondria in our cells) —you don’t have to put oil on’m.
- requires no babysitting: once you put the food into the oven the only thing to do is to wait for the timer to let you know to check it.
- seasoning ideas:
- nothing, they are tasty as is.
- salt: add after they are roasted, and start low and add more if need be.
- condiments: click here for ideas
How to cook it:
- wash the veggies:
- rinse under water is okay.
- It is best to: soak for a minimum of 15 seconds in a bowl of water with vinegar, bleach, or veggie wash
- put veggies on a baking pan and roast in the oven
- 350° for 20 minutes, or until soft
- when soft add the fish and cook for another 3 minutes (or 5 minutes)
- season it with your favorite spice blend, or prepared condiment
2. steamed veggies, beans and grains
- this is a one-pot meal, with a little bit of babysitting
- requires minimal chopping (or buy pre-chopped veggies)
- can be any veggies: roots, stocks, stems, fruit (squash), and leaves
- 1 can beans
- 1 tsp of spice blend, this way you only have one bottle of spices to deal with
- 1/2 tsp salt (only if your spice blend does not include salt)
How to cook it:
- Put everything together (except for the leaves) in a sauce pan on the stove top and cover and cook (follow the package directions for the quinoa/rice)
- When the quinoa is cooked, stir well, taste and adjust the flavors.
- for 20 minutes, this has a two-part cooking stage: high heat, then low heat, so this requires a bit of attention at the beginning
3. hearty squash soup
- bake a whole squash at 350° for 30 minutes, cool to touch and put the pulp in pot, add liquid (water, soup broth)
- or buy pre-made low-sodium squash soup
- add pre-made lentils (Trader Joe’s)
- add leftover roasted veggies (from above)
- add a jar of low-sodium salsa
How to cook it