Feed Me Quickly: 5 Meal Hacks
by Barbara Roberts
I could never be classified as a Foodie, even though I love to eat. Good food. Especially food that is both tasty and good for the body. The problem is, I don’t really like to take the time in the kitchen that those who are good cooks and chefs do. I get great satisfaction out of nutritious meals that require little time and effort. Having the basics on hand is what makes this possible. Basics for me include fresh, bagged kale mixes, and sometimes bagged spinach or other greens; a couple of sweet potatoes, fresh berries, oatmeal, dried raisins and dried pomegranates; turkey, chicken or pork spicy sausage; eggs, and wild salmon (bought fresh, seasoned, sliced into servings and frozen). I also have a supply of other frozen items like:
- Crab cakes
- Mixed stir fry veggies
- Mango chunks
- Berries
- Medium shrimp, peeled. Ok to have the tails on.
- Pork, chicken, and/or shrimp dumplings
- Rice pouches
Just so you know, all of these will not be covered in the meals below. Only one hack involves breakfast, because that meal is pretty quick already, but all of them involve making enough in order to have leftovers. I am a party of one so cooking for two or more means I can have the meal by just warming it up after that!
The dinner suggestions can double as lunch entrees, or you could just eat the leftovers from the night before for lunch. That totally works for me!
I present to you some of my favorite meals that take a very short time to prepare. Again, and they are good for you and me!
- Oatmeal with Fruit – A lot of adults feel they have outgrown hot cereal. If you haven’t tried it in years, you should! Ingredients: Whether you prefer old-fashioned rolled oats, or the one-minute variety, or Irish Oatmeal – my favorite – the idea here is to make enough for four or five servings. How To: Just follow the directions on the package and you are good to go. Take out what you need for the morning you make it, and then put the remainder in a container and refrigerate it. Just slice off how much you need the next morning and add your fruit of choice. Blueberries and raspberries are my go-to selections, although I often add pineapple chunks, strawberries or apples. There are impressive health benefits to eating oatmeal: They are nutritious, rich in antioxidants, can lower cholesterol, and can help control blood sugar. They contain more protein than most other grains, and they are a great source of fiber.
2. Shrimp with Veggies – I used to go to a restaurant in Seattle that served the best shrimp scampi. Mmmmm, that buttery, lemony, garlicky flavor was so good! I have found that my version is pretty good too. Ingredients: frozen shrimp, frozen or fresh assorted veggies, lemon juice, lemon pepper, garlic powder, garlic salt, and rice pouch, or dipping bread. How To: I start with a large, non-stick frying pan and add olive oil and a large pat of butter, over medium heat. When the butter is melted, I add enough frozen shrimp to almost cover the bottom. I like to leave room to turn them over easily. At this point, I squeeze a ½ lemon over the shrimp, and I finish seasoning with garlic powder, garlic salt and lemon pepper. Once they have been flipped, I add frozen stir-fry veggie blend, or I might add fresh bagged veggies, put the top on and steam until everything is cooked to my liking: pink shrimp and still-crunchy veggies, or the greens are wilted. I serve with bread to dip or over brown rice. That sauce is amazing! So, the veggies are packed full of nutrients and when they are steamed, they taste wonderful. Shrimp is a rich source of protein and it contains vitamins and minerals, as well as a healthy dose of omega-3 fatty acids.
3. Barb’s Special – Another restaurant in Seattle serves a great breakfast-for-dinner or after-drinks entrée that is fabulous. Mine is a take on their “Joe’s Special.” Ingredients: sausage, brown rice, veggies, egg(s). This is a great way to use up your left-over brown rice and veggies and to make a killer meal. How To: First, scramble the sausage in a frying pan, then add veggies (frozen or fresh), add the rice, and then crack an egg or two and add to the mixture. Cook until the egg is done. You got your meat – protein. You got your veggies – vitamins and minerals. You got your brown rice – a whole grain that adds more protein and that is low glycemic. And, you got your egg to hold everything together and to add to the protein, while also supplying other nutrients. Check below. Can you see why this is a good after-drinks meal?
4. Salad with Boiled Egg Slices – I know; I probably didn’t need to include this, but I have it at least once a week…. It is the fastest, especially if you keep a stash of boiled eggs in the fridge. It is also the lowest in calories, yet is still a filling meal. It is also quite yummy. Ingredients: one or two hard-boiled eggs, dried cranberries, and nuts or seeds if you like. Some come with the dressing in the complete salad mixes. How To: I like to use a mix of different greens and add dried cranberries and sliced walnuts, using a garlic-infused olive oil dressing. Don’t shoot me! Look at all the nutrients you’re getting from the salad greens and the pop of protein, vitamin D, and lutein (among others) you get from the egg. This one is a winner.
5. Crock-Pot Chili – I learned this from a friend, and it has become a big hit in my family. Ingredients: 4 regular cans of different types of beans (garbanzo, red kidney, maybe a chili bean, and pinto or white bean), 4 regular cans of Italian diced tomatoes seasoned with oregano and basil, 1 white onion, 2 yellow peppers diced and sautéed, 1 pkg. Italian pork sausage, and 1 pkg. Italian chicken sausage. It is easy;I promise. How To: Set the crockpot on High. All you have to do is open the cans of beans, drain but do not rinse, and pour them into the pot. Add the tomatoes, onion and peppers. Cover. Scramble the sausage in a frying pan and add to the mix. Give it 2-3 hours. You can add frozen corn and other veggies at the end, or you can make a salad to go with. I like to make cornbread and have a small salad. There will be plenty left over, but you can freeze the chili portions for other days. My granddaughter just recently turned two, and when asked what she wanted for her birthday dinner, she said she wanted chili! Hello?!?! In addition to protein, beans are an almost no-fat way to get your fiber, folate, iron, potassium and magnesium. The nutrients in the tomatoes can help protect against cancer, help keep a healthy blood pressure, and help stabilize blood sugar in those with diabetes. The onions and peppers not only add flavor but also antioxidants, and the meat is another source of flavor and protein.
So there you have it! If you need more directions on any of these, let me know. And, I do have more quickie meals, in order to vary my repertoire. I would love to hear from you and get some new ideas, though. Share your thoughts below!
