Who says healthy has to be hard?
You're home late. You're tired. And you're very hungry. You have a shelf full of vegan cookbooks. But who wants to cook when you need food now.
What can you grab that's tasty, healthy, and quick?
Quick one-dish meals
Use the microwave to warm pinto beans. Top with avocado, tomato, bell pepper and kale. Didn't cook any beans? Open a can and you're all set.
Toast a slice of whole grain bread and spread with peanut butter. Top with slices of strawberry, banana or a few blueberries. If you want to make it extra special, add a spoonful of pineapple cream (recipe below). Finish with a glass of cold soy milk.
Bake a potato in the microwave and top it with pinto beans, chopped spinach and fresh diced tomatoes. Add a spoonful of salsa and a dollop of tofu sour cream (recipe below). Treat yourself with a piece of fresh fruit for dessert.
Toss some frozen berries into a blender with a fresh ripe banana. Pour in enough soy milk to make the blender work, and you've got an ice-cold smoothie. Add a slice of whole grain toast with peanut butter and a bowl of popcorn, and you've got a tasty simple meal.
Leftovers are your friends
When you have a little extra time, use that cookbook to make a casserole or a pot of soup or a pan of roasted vegetables. Stash the extras in the refrigerator for the next time you come home hungry.
A little planning
Take a few minutes once or twice a week to mentally sketch out a few meals you could make. Stock what you need so you'll be ready with that can of beans or bowl of strawberries for a one-dish meal, or for making a casserole (so you'll have leftovers for emergencies).
Use a crockpot or electric pressure cooker to have some beans or lentils ready when you get home. Use a rice cooker or your oven's time bake feature to have a hot meal ready when you need it.
Healthy does take a bit of forethought, but think of it as an investment. Take a few minutes now to plan, and you'll be eating better and feeling better in no time.
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TOFU SOUR CREAM
Blend in a blender:
12 ounce box MoriNu tofu
1/2 cup raw cashews
1 Tbsp. lemon juice
1/2 tsp. salt
1 tsp. onion powder
Adapted from Seven Secrets Cookbook by Jim and Neva Brackett, Review and Herald Publishing Association. Used with permission.
PINEAPPLE CREAM
Blend in a blender:
12 ounce box MoriNu tofu
1 can crushed pineapple, drained
1/2 cup coconut
1 Tbsp. honey
1/8 tsp. salt