Healthy, No-Cook Meals

Don't grab fast food, instead make food fast! Healthy Grocery Girl Megan Roosevelt, RD, LD, joined us to share three simple no-cook meals you can make in minutes.

Honey Nut Overnight Oats
Serves 1
Ingredients:
Overnight Oat Batter Ingredients:
  • 1/2 cup regular oats
  • 1 cup water, hemp or almond milk
  • 1 teaspoon cinnamon
 
Layering Ingredients:
  • 2 tablespoons chopped almonds
  • 1 teaspoon 100% raw local honey
  1.  Oat Batter Directions: Add the oats, water or milk and cinnamon to a medium size bowl and with a large spoon mix all of the ingredients together, and set aside.
  2. Layering Directions: In a 12 or 16-ounce mason jar, you will add the following ingredients in this order: overnight oat batter, chopped almonds, overnight oat batter, chopped almonds, and honey. Then, cover mason jar with lid, and store in the fridge overnight. In the morning, they are ready to eat, no cooking required. They are simple, healthy and delicious! *To make multiple servings, simply multiply ingredient quantities by how many servings you would like to make.
Nutritional spotlight:
Oatmeal: provides soluble fiber, which can help lower cholesterol levels, and oats are also a source of energizing carbohydrate
Almonds: rich in antioxidant vitamin E, as well as fiber and protein
Honey: a vitamin and mineral rich natural sweetener!            
 
Black Bean Taco Salad
Serves 2
Ingredients:
  • 1 can of low-sodium black beans
  • 2 heads of romaine lettuce  
  • 1 medium carrot
  • 2 tablespoons of raw salted sunflower seeds
  • 4 tablespoons of fresh salsa
  • ½ small avocado or 4 tablespoons
  • 2 ounces or two small handfuls of blue corn chips
  1. Open, drain and rinse black beans from the can and transfer into a small bowl. Next, wash, dry and chop romaine lettuce, and place into a small bowl.
  2. Wash and shred carrot, and place into a small bowl. By placing each ingredient into separate bowls, everyone can dish up the exact type and quantity of ingredients they prefer to make their taco salad.
  3. To make taco salad, add all of the ingredients into a bowl, top with sunflower seeds, avocado, and salsa and enjoy! I like to use the blue corn chips as a spoon to “scoop” up and eat the ingredients!
Nutritional spotlight:
Black beans: provide fiber, iron, and are a fat-free, plant based source of protein
Salsa: provides antioxidants to boost the immune system
Sunflower seeds: provide fiber and antioxidant rich vitamin E
 
Vegetable Noodles with Creamy Avocado Sauce
Serves 2
Ingredients:
  • 2 large cucumbers
  • 2 tablespoons raw salted sunflower seeds
  • 2 small very ripe avocados
  • 1 pinch of sea salt
  • 1/2 lemon, juiced
  • 2 tablespoons of water
  • A handful of fresh cherry tomatoes
  • Rosemary seed crackers, or any cracker of choice!
  1. First, wash and dry all vegetables. Then, using a julienne peeler, you will create “noodles” from freshly washed cucumber. To do this, simply peel layers of the vegetable in a continuous motion, using the julienne peeler. Place all peeled noodles into a medium bowl and set aside.
  2. In a small blender or food processor, add the avocado (skin and pit removed), lemon juice, sea salt and water and blend until creamy. You can make the sauce by hand as well simply by adding all ingredients into a small to medium bowl and blending together with a fork.
  3. Spread the avocado sauce on the center of your plate, and add a large handful of vegetables noodles on top. Sprinkle noodles with sunflower seeds, then add tomatoes and crackers on the side! Yes, these noodles spiral on your fork!

Nutritional spotlight:

Avocado: rich in fiber to boost satiety (feeling satisfied and full after a meal) and are a heart healthy source of omega-3 fatty acids
Cucumber: rich in immune boosting vitamin C, fiber and these noodles are a low-calorie, carbohydrate-free alternative to pasta 
Sunflower seeds: provide fiber and antioxidant rich vitamin E

For more information on healthy eating, visit Megan’s website 

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