2 Healthy, 30-Minute Meals Using Just 5 Ingredients
Wednesday, January 25, 2012 - 00:24
It’s the New Year, and millions of people around the world have committed themselves to losing weight and eating more healthfully in 2012. Yet with rising food prices, and when an artificial Twinkie is less expensive than a crisp organic apple, many of us begin to believe that healthy eating and saving money is some kind of oxymoron. In reality, learning how to use nutritious foods and keeping it simple can create flavorful and family friendly meals that won’t break your budget!
Forgoing meat either a few days a week or full time is a great way to decrease the cholesterol and fat on your dinner plate. In fact, studies published in the Journal of Clinical Nutrition and The New England Journal of Medicine explain that frequent meat eaters are more likely to be overweight than those that limit meat or eliminate it all together. Including more plant-based meals can also bulk up your wallet, as meaty mushrooms and seasoned beans are less costly than chicken, beef and pork.
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The two recipes featured below are terrific go-to meals when: a) time is limited, b) on a budget, and c) you want something healthy and delicious despite situations a) and b). You’ll love that both meals have simple ingredients, yet are packed with whole grain goodness and vitamin-rich vegetables. Plus, vegetables like mushrooms, spinach, tomatoes and avocados are gold medalists for their versatility, nutrition and satiating abilities. They are a (wo-)man’s best friend! Think simple in 2012, and in no time at all, you’ll have a healthy, budget-friendly meal that the whole family will devour.
What other meals can be simplified to 5 ingredients?
Black Bean Tacos with Fresh Vegetables
Serves 4-5 (ready in 10 minutes)
1 package whole wheat soft tortillas
4 cups fresh spinach
4 cups black beans, drained and rinsed
2 large tomatoes, diced
2 avocados, pitted and diced
Additional Sauce Ideas:
Your favorite red salsa or salsa verde
Fresh guacamole
Sour Cream (non-dairy or regular) with a dash of smoked paprika
Fresh squeezed lime
Method: Drain and heat the black beans in a medium saucepan until warm. Meanwhile, warm the tortillas in a hot skillet or microwave. Serve buffet style and layer spinach, beans, tomatoesand avocados in each tortilla. If you’d like, top with salsa, guacamole, fresh squeezed lime or azippy smoked paprika sour cream.
Fettuccine with a Creamy Tarragon Mushroom Sauce
Serves 4-5 (ready in 30 minutes)
1 package whole grain or brown rice fettuccine
2 cups button mushrooms, sliced into quarters
1 ½ cup mushroom broth
½ cup non-dairy or regular milk
2-3 tablespoons fresh *tarragon, minced
1 shallot, chopped (optional)
Method: Heat a large, lightly oiled skillet to medium high heat. Add mushrooms, a pinch of salt(and shallot if using). Sauté for 4-5 minutes, or until mushrooms are softened. Slowly stir in mushroom broth and milk. Add 2 tablespoons tarragon to the mushrooms and simmer,uncovered for 25 minutes. Meanwhile, prepare fettuccini according to the package instructions. Drain (do not rinse), and toss the mushroom sauce with the noodles. Garnish with additional tarragon and serve
warm.
*Tarragon is an herb that has a light, fennel-like flavor. Sage and parsley are also
great choices if tarragon is not available.
Jesse Nattamai lives, writes, gardens and feeds her ravenous appetite in Tucson, Arizona with her spicy-food loving husband and adorable dog. She taught middle school history for five years, and currently runs her own food blog at Happy Go Lucky Vegan. On the side, Jesse enjoys leading tours and workshops at Tucson Botanical Gardens, and writing for various websites.
I am always so interested in your recipes, Ill have to try these out too!
Jess, I'm so proud of you, way to be awesome and healthy at the same time!