Lazy Delicious Volume 8, Issue 3

Lazy Delicious Volume 8, Issue 3 - Food & Nutrition Magazine
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Pilfer your pantry and make something out of nothing! Lazy Delicious Volume 8, Issue 3 -

Bean Tostada: Start by placing a corn or whole-wheat tortilla on a baking sheet. On the tortilla, spread vegetarian refried beans and a little salsa or drizzle of Sriracha sauce. Top with chopped onion and bell peppers, sliced black olives and scallions. Sprinkle with cumin or fresh chopped cilantro. Bake at 350°F for about 10 minutes or until hot.

Melissa Altman-Traub, MS, RDN, LDN

Ingredient Improv: To cut down on time, buy premade crunchy tostadas. Rather than refried beans, mash up canned black or pinto beans for a chunky spread. Before baking, sprinkle with shredded cheese; after baking, pile on shredded lettuce and chopped tomatoes.

Simple Snack: My favorite non-recipe snack is fresh fruit and a tablespoon of nut butter. Simple, satisfying and delicious! Bananas and apples are my go-to fruit because they are convenient grab-and-go options that don’t require much prep work.

Samina Qureshi, RDN, LD, IFNCP

Ingredient Improv: Go as simple or creative as you want: Slather nut butter on a banana and eat, or slice into coins and place a dollop of nut butter between two pieces. Use other fruits such as strawberries and pears, or go nut-free with tahini or sunflower seed butter.

A deconstructed hummus salad: Drain and rinse 1 can of chickpeas. In a bowl, toss chickpeas with a couple spoonfuls of tahini, olive oil and lemon juice. Season with a pinch of ground cumin, garlic powder, paprika, salt and pepper. Add some diced vegetables such as bell pepper, if desired. Spoon over a bed of mixed greens or stuff into a pita pocket.

Mallory Ubbelohde, MPH, RDN

Ingredient Improv: Don’t have chickpeas? Substitute any canned bean. In place of tahini, use Greek yogurt. Roll the salad in a wholegrain tortilla for a fiber-filled wrap.

Veggie pesto pasta: Boil 2 pots of water at the same time. Use one pot to cook noodles and the other to steam vegetables using a steamer basket. Once pasta and vegetables are cooked, strain both and mix them together with a dollop of pesto.

April Diederich, RD, CSR

Ingredient Improv: Add drained and rinsed canned chickpeas or chopped cooked chicken for protein. Not a fan of pesto? Swap it for your favorite red sauce or use olive oil with a pinch each of dried thyme, oregano and basil.

Slow-cooked cranberry meatballs are a favorite appetizer for parties and barbecues. Place 1-pound turkey meatballs in a slow cooker with 12 ounces chili sauce, 2 cups cranberry sauce and a splash of water. Cook on high for 1 to 2 hours or until meatballs reach an internal temperature of 165°F. Garnish with diced green onions.

Tawnie Kroll, RDN

Ingredient Improv: In place of chili sauce, use ketchup or your favorite barbecue sauce. Swap cranberry sauce for fruit preserves or jelly, such as grape or apricot. Add 1 to 2 tablespoons of cornstarch for thicker sauce. Other garnish ideas: freshly chopped chives or parsley.

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.