Easy Peasy Recipes
slim healthy eating for optimal health
CONFETTI PEA SALAD
2 cups thawed frozen peas
2 cups thawed frozen corn, or 1 15 oz can corn, drained
1 15 oz can black beans, drained and rinsed
2 15 oz cans diced tomatoes
Mix and store in fridge
Salsa, garlic, onion
For a lower calorie density salad add chopped celery
Use as salad or potato topper, or in a wrap
Add rice for a complete meal
How wonderful to mix and match you favorite easy peasy foods!
Many love oats for breakfast but they do not have time to cook them, or don't like to wash the pan, etc.
This is an easy peasy granola recipe you can use with any rolled grain.
Make it on the weekend for a week's worth of tasty breakfast (makes 8 1 cup servings)
Toast 6 cups rolled oats on a baking sheet for 15 minutes at 350
Let cool, add 2 cups dried chopped fruit, (raisins, figs, etc.)
Add 1 cup of chopped nuts or seeds, optional.
Serve with plant milk, add bananas etc.
Cook a bunch of potatoes in the microwave
Cut up into bite size pieces
Toss in stone ground mustard
Serve hot or cold
Add: chopped celery, onion, garlic, tomatoes (fill in the blank)
Canned beans, etc.
Have fun with cooking!
All of the recipes here are not set in stone, they are more like spring boards to give you the idea of how easy it is to prepare healthy foods. There are many websites with oil free whole food plant based recipes. Also there are many YouTube channels that can show you more ideas, and of course there are plenty of books.
The idea is to try some you like, and eventually make healthy eating a habit.
Learn how to make a meal plan and a shopping list. Doing your marketing and batch cooking on the weekends is a good idea to make sure you are not tempted to grab 'just anything' on the way home from work. It is crucial to explore restaurants that have foods you can eat. Often steak houses are good choices! They usually have a salad bar, just make sure to not choose the oil laden dishes, and try ordering a baked sweet or regular potato. Mexican restaurants can be a good choice, call first to see if they have something that will work.
The goal is to not fear food situations, as meals are supposed to be enjoyed, and often with friends and family. Gathering for meals is one of the first social situations we shared as humans.
4 green peppers, chopped
1 half bunch celery, chopped
2 bunches cilantro, chopped
4 cloves garlic, minced
1 onion, chopped
salt to taste
2 tablespoons nutritional yeast
4 15.5 oz. cans diced tomatoes
1 cup water
Chop, put in instant pot on steam for 4 minutes, or cook on stove until vegetables are soft.
serve plain, or on potatoes or rice
2 15.5 oz can black beans
6 cups cooked brown rice
28 oz jar salsa or diced canned tomatoes
2 12-oz pkg frozen spinach cooked in microwave
2 tablespoons nutritional yeast
Mix together and salt to taste
You can use this as fillings for wraps, which are easy to take with you, or simply eat as is.
can be used on salad, as toppers on microwave potatoes, or in non fat whole wheat wraps or corn tortillas. Add lettuce and tomatoes, etc.
(Makes 16 cups or servings )
6 cups oats
6 cups cooked brown rice
4 15.5 oz. cans chilli beans
1 28 oz. can chopped tomatoes
2 or more Tablespoons chili powder
1 Tablespoon garlic powder
1 Tablespoon cumin (optional)
2 tsp salt
spread chunkily on baking sheet, cook at 350 for 30 or 45 minutes
OIL FREE HUMMUS
Make this humus on the weekend and enjoy all week with vegetables, on toast, in wraps, etc.
2 cans chickpeas, rinsed and drained
3 cloves garlic, or garlic powder to taste
Juice of 1 lemon or one Tablespoon lemon juice
2 teaspoons ground cumin
2 teaspoons Braggs Liquid Aminos, or soy sauce
¼ cup water or vegetable broth
Blend all ingredients into a thick paste.
You can also add one or more of the following: 2 tablespoons toasted sesame seeds; 1 fresh jalapeño, seeded and chopped; 1 roasted and chopped red bell pepper; 1 cup Kalamata olives; 1 bunch fresh mint; 1 cup fresh spinach; 1 cup cooked (not fried) eggplant (aubergine).
microwave 2 cups water till boiling
1 tsp garlic powder
I tablespoon soy sauce
add 2 cups Whole wheat couscous
wait 5 minutes
then the rest is up to you, here I have added two cups of several colored canned beans, canned diced tomatoes, microwaved frozen spinach and some cooked carrots I had around.
I look for adding color and texture, raw carrots or celery, maybe frozen colorful bell peppers... whatever you like! so easy peasy and so yum!
Easy Peasy Potatoes and Tomatoes
1 15 oz can chopped tomatoes
One or more microwave potatoes, chopped (I like more tomatoes than potatoes, it is up to you)
1 or 2 tablespoons mustard
Shot of hot sauce
(This reminds me of the plates of French fries I used to eat smothered in mustard and catchup)
Honey Mustard Dressing
1/2 cup vinegar (wine or flavored)
3 tablespoons Dijon mustard
3 tablespoons honey
1/3 cup water
Mix together and shake in jar with tight lid
Or mix in blender
Keeps well in fridge
Easy Pea Spread
Spread, Dip, or Salad
(try with tomatoes or apples)
blend in food processor
2 lbs frozen peas, defrosted
1/2 bunch cilantro
1 tab. lemon juice
2 tab. vinegar
2 tab. soy sauce or Braggs aminos
1 tsp. chilli powder or cumin
1 or 2 tsp. garlic powder
Sweet Potato and Bananas
(For breakfast or salad, hot or cold)
2 Baked sweet potatoes, peeled and diced
2 Bananas, sliced
I Apple, cored and diced
1/2 tsp ground cinnamon optional.
Mix, put into bowls, enjoy!
Easy Peasy Chocolate Rye Bread
4 cups rye flour
1/4 cup sweetener (honey, sugar, maple syrup, molasses)
4 gigantic heaping tablespoons of powdered pure unsweetened chocolate (or more)
I tsp salt
1 1/2 cups canned pumpkin or applesauce
I cup water
Form into round loaf or lay in Pan for squares
Bake at 350 or steam for 35 min.
(sub) 1cup oats for 1 cup flour