Making healthy and delicious meals at home doesn’t have to be synonymous with cooking. In honor of Fall Prevention Awareness Day (Sept. 22), I’ve put together five healthy meals you can make at home that are easy and don’t require cooking or a lot of time standing.
- Yogurt Parfaits. Make these fruit-packed yogurt cups delicious enough to have for breakfast or serve for dessert. Whisk a drop of honey into your favorite yogurt and add your favorite fruit, nuts or seeds.
- Overnight oats. Mix equal parts oatmeal and milk in a sealable container and leave in the refrigerator overnight for a grab-and-go breakfast. Make it even tastier by topping it off with fresh fruit, nuts, seeds or your favorite nut butter.
- Whole wheat wraps. For a filling and wholesome lunch, take a whole wheat tortilla and fill it will fresh veggies, hummus and a lean, natural lunch meat that is free from preservatives.
- Tuna salad. Mix a can of tuna, mayonnaise, a squirt of lemon juice and season with salt and pepper. Spread onto wholegrain bread for a meal that only requires a can opener.
- Easy garden salad. Have this fresh and easy lunch prepped and ready to grab for a day on the go. Just mix spinach or greens, add beans, carrots, fruit, nuts or seeds and top with oil and vinegar for a light and satisfying meal.
With a few hearty ingredients, and imagination, a no-cook meal can be simple to whip up.
Appetizer: Start the meal off with a cool, refreshing caprese salad. Top sliced tomatoes with fresh mozzarella cheese and fresh basil. If you prefer, drizzle with olive oil and balsamic vinegar.
Main course: Load up on protein and fiber with an easy three bean salad. Rinse and drain a can of kidney beans, white beans and black beans. Put in a large bowl with ½ c. chopped red onion and ½ c. chopped red bell pepper. Add Italian dressing and toss to mix. Chill salad for two hours before serving.
Dessert: For a quick no-bake, sweet treat, try peanut butter cookie ball, which only requires three ingredients. Add 1/3 c. peanut butter with 2 mashed bananas and 2 1/2 c. dry oats. Add 1/2 c. chocolate chips for added sweetness. Form into small balls and refrigerate until chilled.
Spend more time with family and friends this fall, and less time in the kitchen by trying out these no-cook recipes.