Class Two
Low Equipment Meals
Embedded Files
Resources
Stocking Your Pantry
Stocking Your Pantry
A well-stocked pantry ensures that you have all you need on hand to make fast, easy meals. If you haven't watched our pantry class, find it here.
Don't be afraid to stock up on nutritious staples like low-sodium canned beans, low-sodium vegetables (spinach, collards, beets, etc.), nut and seed butters, frozen fruits and vegetables, etc.
Handout with six fast, almost instant, plant-based meal ideas for when you're in a hurry.
Another fast, easy meal framework when you're short on time, energy or creativity.
Processing alone doesn’t determine whether a food supports health. Read this article for some additional perspective, and helpful swaps.
Recording
Recipes
Rice Bowls Two Ways
Rice Bowls Two Ways
The nourish bowl handout (above) is a great framework for building delicious grain bowls or salads. The two ideas demonstrated in class were:
Edamame Bowl: Place half of microwaveable brown rice packet in a bowl, top with 1 cup cooked edamame, 1 cup cooked frozen broccoli, 1 Tb coconut aminos, pinch of red pepper flakes and dried ginger.
Tofu Bowl: Place half of microwaveable brown rice packet in a bowl, top with half a package of shelf-stable extra firm tofu. Drizzle 1 Tb coconut aminos or soy sauce over the tofu. Slice half a cucumber into half-moons and add to the bowl. Drizzle with vinegar, sesame seeds and sesame oil.
See the link above for an easy formula to turn any baked potato into a fast, filling meal.
Quick Mediterranean Salad
Quick Mediterranean Salad
For quick meal you can easily make at your desk or in a hotel room.
Combine a 5 oz container of mixed greens with 1/2 a can of low sodium chickpeas (drained and rinsed). Top the greens with no salt added canned beets, low sodium canned carrots, and sliced olives (if using canned, drain first). Drizzle with olive oil and lemon juice. For added texture, add a 1/4 cup of raw, unsalted sunflower seeds.
Breakfast "Cookie"
Breakfast "Cookie"
A fast, delicious whole grain breakfast that's easy to eat on the go.
In a cereal bowl, mash one medium, ripe banana until almost smooth. Add 2 Tb nut or seed butter and stir to combine. Mix in 1/2 cup rolled oats and 1/4 cup raisins. Press the mixture into the bowl until you create a flat top. Microwave for 4 minutes. Let cool. Use a for to scrape the sides of the bowl and gently remove the cookie from the bowl.
Pro Tip: make several ahead of time and store them in a container in the fridge.
For more delicious bean recipes, visit the Cooking with Plants Recipe Archive.
All recipes on this site have been reviewed by board registered dietitians to ensure alignment with evidence-based nutrition guidelines. Detailed nutrition facts or calorie information is not listed because following a balanced, whole food, plant-forward dietary pattern allows most people to meet their nutritional needs without over consuming. We encourage freedom from macronutrient and calorie counting and help people cultivate a mindful relationship with food that focuses on drawing satisfaction and inspiration from meals. If you want personalized support or nutrition guidance, please reach out to a registered dietitian today.
Questions?
Contact the Trinity Health-Ann Arbor Lifestyle Medicine team:
lifestylemedicine@trinity-health.org
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