Sometimes it’s easier to throw together dinner when you start with an existing base. Here, I show you how to make two complete, nutritious, yummy meals using a can of food and building on it. It’s a huge time saver, and these are both flexible and effortlessly adapted to all kinds of ingredients. That’s basically how I like to cook, because then I can use up what’s in the fridge, saving both money and time.
Here we go!
Lentil Stew Surprise
Lentils are probably the most nutrient-dense bean. Look what’s in them and what they can do for you! There are many kinds of lentils to choose from if you’d like to cook them from scratch. This usually requires soaking overnight, and if you do this, it will cost you less money but a little more time. I start with Amy’s Lentil Soup. Amy’s is one of the few organic companies that has remained independent and not sold out to a large food company so its original ingredients list is largely in tact, and you’ll notice that there’s no crap at all.
What did I add?
In a separate saucepan I sautéd cauliflower with kale and ginger and added pre-cooked hotdogs which I chopped up. When the cauliflower was soft but not mushy (consistency is your choice) I added the hotdog, folded it into the mix till it was hot, then poured in the soup. My favorite brands of hot dog are Teton and Strauss. It’s getting easier to find grass-fed beef because the demand is growing, but always try to find local or smaller companies—the quality will surely be higher, and you’ll be supporting your local economy.
Here’s how I prepared it on the fly:
- Pour two tablespoons olive oil into a medium size saucepan
- Crush or chop a clove of garlic
- Cut a head of cauliflower into small pieces
- Sprinkle in a cup of frozen corn or shred a fresh ear
- Tear up two kale leaves into 1-inch pieces
- Sauté everything together until cauliflower is soft but not mushy
- Chop up two defrosted hotdogs into rounds. If still frozen, thaw out in separate saucepan ing 1/4-inch water on medium heat
- If you like cilantro or chives, chop and toss on top
- Nuts add a nice flavor and crunch. Try pine nuts, blanched almonds or experiment with your favorite nut.
- Sprinkle a tablespoon of hemp hearts on top. It tastes nutty and has a pleasant texture.
- Serves 2-3 people so increase portions as needed.
Alternatives (swap things in and out depending on preference–there’s no right or wrong!):
- broccoli
- mushrooms
- spinach
- celery
- onions
- zucchini
- squash
- ginger
The Harvard School of Public Health offers up a wide range of lentil-based dishes here, including salads, pasta sauces, veggie burgers and even muffins!
Coconut Chicken Curry
The real story here is that my family was vacationing in Colorado at a friend’s house and we were throwing together a quick dinner. We had some chicken breasts and a lot of vegetables and we were busy chopping things up….when all of a sudden I thought: “This would be a magnificent dish if only we had a can of coconut milk!” And sure enough, there was a can in my suitcase (next to the can of lentil soup). I always travel with food because it always comes in handy. For real! Art had just finished chopping the chicken and I exclaimed: “Let’s make coconut chicken!” He agreed and it took me 3 minutes to find a recipe online. We didn’t have all the ingredients but we had enough of them to make it work. The dish was a winner and everyone wanted seconds. Coconut milk is rich and flavorful and a perfect complement to chicken. If you like Thai food you’ll love this. If you’ve never tried it, give it a whirl!
What did I add?
Start with a can of unsweetened full-fat coconut milk! I like Native Forest best.
Here’s how I prepared it on the fly:
- Pour two tablespoons olive oil into a medium size saucepan
- Crush or chop a clove of garlic
- Slice 1/2 onion into 2-inch strands
- Shred or slice two medium carrots
- Chop a head of broccoli into small pieces.
- Slice mushrooms into roughly 1-inch pieces (portabella and oyster work well)
- Sauté all ingredients until broccoli is soft but not mushy (and still bright green)
- Cut 2 defrosted chicken breast into cubes
- If you like basil or parsley, chop and toss on top
- Nuts add a nice texture and crunch. Try peanuts for a Thai flavor or experiment with your favorite nut.
- Bonus: add red pepper flakes, red curry paste, coriander and/or curry power. You can make this as mild or spicy as you like!
- Serves 2-3 people so increase portions as necessary.
Alternative veggies:
- bok choy
- ginger
- spinach
- zucchini
- squash
- spinach
There are lots and lots of similar recipes online. Here’s another one that I like. Keep in mind that this dish is very forgiving and you don’t need all the ingredients. As you can see here, I did not serve it with bread or rice or noodles because it’s incredibly satisfying without any processed carbs. I also left out the brown sugar—if you must sweeten, honey is healthier. Coconut aminos have a sweet-sour flavor so are a good substitute. If you prefer serving on grains, I’d recommend quinoa, wild rice, or noodles made from beans or almond flour. (I will be doing a post soon on great gluten free pasta).
Have a quickie delicious dinner and let me know how you fared.
Always looking to delight you with simple ways to eat healthy,
-your GFF
Want to know more about coconut oil? Read this. How about cooking oils in general? Here’s a primer on olive oil, and another on vegetable oils. Here’s an eye-opening article on saturated fat. And here are some other quick ideas for meals and snacks that you’ll love:
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