We've all been there. You finish work, you are tired and hungry, and the last thing you want to do is cook an elaborate meal. Or maybe you’ve been chasing a toddler or two around all day and you need to feed your family a nourishing crowd pleasing meal. Whatever your life circumstances may be - save money, improve your health, and avoid takeout by stocking your kitchen with these staples for simple and streamlined nutritious meals. Having these staples on hand makes throwing together a tasty and healthy meal easy and accessible. These are my "go-to" staples and the meals that I create with them - week after week.
Pantry
Grains: quinoa, brown rice, farro, wheat berries ( I like to use my rice cooker so I can pop the grains in and walk away)
Beans: canned BPA-free/no-salt (chickpeas, black beans, and white beans are my personal “go-to’s”)
Garlic
Shallot/Onion
Ginger
Capers
Anchovies (I use these for salad dressing or quick sauces for pasta)
Olive Oil/Avocado Oil
Tamari/ Coconut Aminos
Sesame Oil
Brown rice vinegar
Apple cider vinegar
White wine vinegar
Dijon mustard
Hot sauce
Spices (red pepper flakes, cumin, coriander, turmeric, garlic powder, smoked paprika, oregano, za'atar, sea salt, black pepper)
Pasta (traditional as well as alternative grain/bean-based pastas)
Rao’s tomato sauce
Refrigerator/Freezer
Leafy greens - kale, spinach, romaine lettuce, arugula
Avocado
Carrots
Eggs
Broccoli and/or cauliflower
Cilantro/parsley
Kimchi/sauerkraut
Lemons/limes
Parmesan cheese
Tortillas (I like Siete Foods cashew flour tortillas)
Salsa
Pesto
Cauliflower/almond flour pizza crust
Ground organic dark meat turkey
Chicken thighs
Quick and Simple Meals to Make
Kimchi Fried Rice - One of my favorite quick and easy meals. It's best and quicker with leftover brown rice or quinoa. Sauté 1 clove minced garlic and 2 teaspoons minced ginger with oil in a wok or dutch oven. Add 4 beaten eggs and chili paste or hot sauce and soft scramble. Remove from pan and set aside. Add more oil to pan along with more minced garlic, chopped onion or shallot, and minced ginger and sauté. Add broccoli, carrots, or whichever leftover vegetables you have on hand, and cook until al dente. Add 2 cups cooked brown rice, 1/4 cup kimchi, chopped, and the cooked egg and mix together. Season with 2 teaspoons sesame oil, 2 teaspoons brown rice vinegar, 1 tablespoon tamari, and fresh lime juice. Top with avocado, cilantro, and sesame seeds.
Quinoa Bowl - Roast 1 can cooked chickpeas with 1 tbsp olive oil, and 1/2 tsp each turmeric, garlic powder, cumin, paprika, salt and pepper until crispy. Lightly sauté kale, spinach, or broccoli with garlic and olive oil. Serve greens and chickpeas with cooked quinoa, avocado, sauerkraut, and an optional egg.
Frittata/Baked Eggs - Whisk together 8 to 9 eggs. Pour into an 8 X 8 baking dish. Add cooked leftover vegetables (potatoes, roasted red pepper, kale, broccoli rabe), salt and pepper, and cheese (goat, cheddar, ricotta, mozzarella) , if you wish. Gently mix together to evenly distribute. Cook at 350 for 30 to 40 or until cooked through. Serve with salad greens, avocado, and hot sauce. Enjoy leftovers for breakfast, lunch, or dinner the following day.
Tacos/Quesadillas - Warm cooked black beans over medium heat with cumin and paprika. Heat up a few of your favorite tortillas (I like Siete Foods cashew flour tortillas). Top tortillas with beans, cooked greens, avocado, salsa, lime juice, cilantro, and cheese, such as cotija. You can also purchase a roast chicken and add that to your taco/quesadilla as well for a semi-homemade meal.
Broccoli/Cauliflower Pasta - Roast cauliflower or broccoli florets with garlic, olive oil, chili flakes, capers, salt, and pepper. Once crispy, toss with cooked chickpea pasta, quinoa, or your favorite spiralized vegetables, lemon juice, spinach, and parm.
Mini Turkey Burgers - Make mini turkey patties with ground organic dark meat turkey or ground turkey sausage (I am a big fan of DiPaola Turkey which I buy at the greenmarket). Pan sear, grill, or bake in the oven until temperature reads 165 F. Top with swiss cheese, sliced pickles, mustard, and serve in lettuce wraps.
Pizza Party - Use a frozen cauliflower or almond flour pizza crust (I like Cappello’s) top with jarred tomato sauce or pesto, sautéd mushrooms, spinach, red onion, and fresh mozzarella.
Kale Pesto Pasta - This kale based sauce from the Six Season’s Cookbook comes together very quickly, is great on pasta, tossed with vegetables, or served with roasted chicken or fish.
Sheet Pan Miso Salmon/Tofu with Broccoli - Preheat oven to 350 F. Line a sheet tray with parchment paper. In a bowl whisk together 2 tbsps each maple syrup, miso, tamari or coconut aminos, brown rice vinegar, and ¼ tsp red pepper flakes. If using 1 block extra firm tofu, cut tofu into thirds lengthwise, and then cut each piece crosswise again into 3 pieces totaling 9- square pieces. Pat very dry with towels and toss tofu in marinade. Arrange on sheet tray. Cup 1 head broccoli into bite-sized pieces, toss with 1 tbsp avocado or olive oil, salt and pepper and arrange next to your protein. Cook for 25-30 minutes. If using 1 lb wild salmon filet, toss salmon with marinade, place on sheet tray and roast for 12 to 15 minutes. Serve with brown rice and broccoli.
Quick Cold Noodles - Opt for soba noodles or spiralized carrot noddles (blanched) or a combo of both and toss with a delicious peanut sauce. For the sauce combine 1/2 cup sugar-free peanut butter, 2 tbsps tamari, 2 tbsps lime juice, 1/2 tsp red pepper flakes, and 1/3 cup warm water in a blender or food processor and blend until smooth. Add more water, a tablespoon at a time, if needed to thin. Taste, and adjust lime juice, peanut butter, or tamari. Toss carrot noodles or soba with desired amount of peanut sauce, top with cilantro, hemp seeds, and chopped peanuts, and enjoy.
30-Minute White Bean Soup - Warm a tbsp of olive oil in a dutch oven over medium heat. Add 1 tsp each cumin and paprika and let bloom for 30 seconds. Next add 1 medium-sized yellow onion, chopped, 2 peeled carrots, diced, 2 ribs celery, diced, and cook for 5 minutes. Next add 4 cloves of garlic, minced, pinch salt and pepper. Cook for 1 minute. Add 1 quart low sodium vegetable broth, 2 cans BPA-free white beans (or black beans for black bean soup) and simmer for 10 to 15 minutes. Mash half of the beans with the back of a wooden spoon or use an immersion blender to blend half the soup and thicken. Add a few handfuls of chopped spinach or kale. Taste and adjust seasoning if needed. Ladle into bowls and top with fresh herbs and citrus (cilantro and lime for black bean soup, chives or parsley, parm, and lemon for white bean).
Sheet Pan Chicken or Cauliflower and Chickpea Shawarma - In a large bowl combine 1 tbsp cinnamon, 1 tbsp turmeric, 1 tbsp cumin, 1 tbsp coriander, 1 tbsp dried oregano, 1 tbsp paprika, 2 tsps chili powder, 2 tsps salt, and a few grinds of black pepper. Place 2 lbs organic skinless boneless chicken (or 1 head of cauliflower broken down into bite sized pieces), and 1 red onion, quartered in another large bowl. Add half of the spice mixture and 3 tbsps olive oil to the chicken/cauliflower. Using your hands, coat the chicken with the olive oil and spice blend. Marinate in the refrigerator for a few hours or at room temperature for 45 minutes (if very short on time skip the marinating). If refrigerating, remove 30 minutes prior to cooking. Heat oven to 375 degrees F. Drain 1 can chickpeas and place in the bowl containing the rest of the spice mixture and add 2 tablespoons of olive oil. Mix well and transfer spiced chickpeas to a large parchment paper-lined sheet tray. Arrange chicken thighs or cauliflower and onions around the chickpeas. Cook for 20-25 minutes or until temperature of chicken reads 165F. Serve with a grain, cilantro, cucumber salad, plain yogurt, and lemon.
For a Side Salad - Whisk together dijon mustard, apple cider vinegar, olive oil, and white wine vinegar, and toss with whichever greens you have on hand. Add some cooked chickpeas, a hard boiled egg, and fresh herbs for a more complete meal.
