Lazy Delicious: Volume 11 Issue 2

Lazy Delicious: Volume 11 Issue 2 | Food & Nutrition Magazine | Volume 11, Issue 12

Pilfer your pantry and make something out of nothing! Lazy Delicious: Volume 11 Issue 2 -

Easy Zucchini “Noodles”: In a skillet, heat 1 tablespoon olive oil over medium heat. Add ½ chopped onion and 1 pound lean ground beef seasoned with salt and pepper. Cook for about 10 minutes. Add a jar of pasta sauce to the meat and let it simmer over medium-low heat. Use a potato peeler or spiralizer to create “zoodles” with 4 to 5 zucchinis. Place zoodles in a separate skillet with olive oil over medium heat. Cook for about 5 to 6 minutes, then combine with the sauce mixture. Top with cheese of your choice.

– Marissa Coral

Ingredient Improv: Instead of ground beef, use ground turkey or meatless crumbles. Create “noodles” with other vegetables such as carrots, sweet potatoes or parsnips and cook until fork tender.

Hummus-Stuffed Omelet: Whisk 4 egg whites with turmeric — just enough to color the whites a sunny yellow. Cook eggs omelet-style in a skillet with 1 teaspoon olive oil. Fill the cooked omelet with ¼ cup roasted red pepper hummus, then sprinkle generously with sumac and fold. Top with diced tomatoes.

– Sherri Hoyt, RDN, LD

Ingredient Improv: Create a tangy twist with feta or goat cheese. Add paprika and make it spicy with crushed red pepper or garlic chili sauce.

Peanut Butter Stir-Fry: In a skillet with olive oil, sauté ¼ onion and ½ a block of extra-firm tofu, cubed, over medium heat. Once the onion is soft, add 2 cups frozen broccoli and 1 to 2 cups frozen brown rice. When cooked, add 2 cloves chopped garlic, a splash of orange juice (fresh or refrigerated), 3 tablespoons soy sauce and 2 tablespoons peanut butter. Stir to combine.

– Ashley Reaver, MS, RDN

Ingredient Improv: For extra protein or an alternate texture, use wild rice or quinoa in place of brown rice. Add more colorful vegetables such as chopped carrots and red bell pepper. Any nut butter or sunflower seed butter can be used instead of peanut butter.

Mango Avocado Salsa: Dice 1 mango, 1 avocado and about ½ sweet onion. Place in a large bowl and gently stir to combine. Add ¼ cup (or more) fresh chopped cilantro, juice of ½ or 1 whole lime, a sprinkle of salt and pepper. Gently stir to mix. Eat salsa with tortilla chips, on top of a taco or chicken breast or in a salad.

– Sierra Atkinson, CSCS

Ingredient Improv: To keep the salsa chunky, choose a mango and avocado that are slightly firm. Add sliced cherry tomatoes and cooked black beans or, for a seasonal twist, incorporate diced strawberries or peaches.

Quick Quinoa Bowl: Spoon refried beans or drained and rinsed canned black beans on top of cooked quinoa. Then layer on toppings such as chopped lettuce, diced tomatoes, bell peppers, onions, plus some guacamole and salsa. Mix and enjoy!

– Anna Tseng, MPH, RDN, LDN

Ingredient Improv: Use any type of cooked beans or lentils. Add other ingredients or seasonings such as shredded cheese and chopped fresh cilantro. For a touch of sweetness, toss in some canned pineapple chunks.

Food & Nutrition Magazine
Food & Nutrition Magazine publishes articles on food and diet trends, highlights of nutrition research and resources, updates on public health issues and policy initiatives related to nutrition, and explorations of the cultural and social factors that shape Americans’ diets and health.