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

Optional:

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!

Oats!

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.

MUSTARD POTATOES

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!

Eat plants!

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.

GREEN PEPPER

CELANTRO SOUP

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

BLACK BEAN

SALSA WRAPS

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.

TACO SCRUMBLES

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).

Couscous!

microwave 2 cups water till boiling

add

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

Salt

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

dash salt

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