“You don’t have to cook fancy or complicated masterpieces, just good food from fresh ingredients.”
– Julia Child
Is one of your New Year’s resolutions to eat more healthfully, but you’re short on time? Don’t worry, there are plenty of ways to have simple healthful meals, even if you have a busy schedule.
Some quick but healthful breakfast options are:
- Whole-grain toast or bagel with peanut butter or avocado.
- Steel-cut or old-fashioned oats with dried fruit and nuts (start the steel-cut oats the night before).
- Fried rice made with leftover brown rice (scramble eggs with a little salt, add rice and heat).
- A smoothie, set up in the blender carafe the night before.
- Fresh fruit with plain yogurt or nuts.
Fast and nutritious lunch options include:
- Sandwich on whole-grain bread or wrap made with a whole-grain tortilla.
- Pita filled with veggies and hummus.
- Leftovers from a previous dinner.
- Salad with more vegetables than greens – add beans, nuts, tuna or low-fat meat for protein.
- Hard boiled egg (made the day before) with fruit and whole-grain crackers.
For dinner, consider:
- Whole-grain pasta with a quick tomato sauce. If you make extra, you can put the leftovers in a baking dish and top with cheese for another meal later in the week.
- Corn or whole-wheat tortillas with canned beans (whole or refried) and salsa.
- Baked potatoes with veggies and, if you like, cheese.
- Minestrone made with canned tomato sauce, frozen veggies, canned beans, tiny pasta like orzo and some Italian seasoning mix.
- Cheese quesadillas (or add some leftover roasted chicken).
- Try these vegetarian recipes, which even the vegetable-haters in my family eat happily.
Make a double-batch of longer-cooking items on a weekend and have another meal during the week, or freeze the extra to eat in a few weeks. Planned leftovers are one of our favorite ways to have simple healthful meals, even on busy nights.