 Hi all. Want to have a more "plant based" diet but not sure where to begin? Here is an easy way to start. Stock up on: 1 can of each- black beans, white beans, chickpeas whole wheat tortillas (8-10 inch) brown rice quinoa or whole wheat couscous jar of pitted kalamata olives sharp cheddar cheese parmesan cheese lettuce (dark green leafy- spinach, kale, romaine, red leaf) fresh sliced peppers (red, green and/or orange) rinsed, sliced and stemmed mushrooms tomatoes or any other vegetables salsa rice When you need a quick lunch or dinner, open a can of the beans, rinse them (to remove the sodium) put in tortilla. add 1/8 cup cheese, any leftover fresh or frozen veggies, 1/4-1/3 cup rice, top with salsa roll up, microwave for 2 minutes- done! OR coat a nonstick pan with 1-2 tablespoons olive oil, 1 minced clove garlic, 1 can of rinsed beans (your choice) ,add 1 tablespoon Italian seasoning and 1/8 cup parmesan, and fresh or frozen veggies of your choice. Sauté for about 5 minutes. Serve over 1/3 cup brown rice. OR open a can of chickpeas, rinse. Cook quinoa or whole wheat couscous according to package instructions. Serve beans over a plate of salad greens and any other fresh chopped veggies. Add 1/4 cup shredded cheddar or crumbled feta cheese, 1/3 cup quinoa or couscous. You can even add 8-10 pitted kalamata olives. Use a balsamic/olive oil dressing. If you always keep these ingredients on hand and replace after using you will always have these "go to" meals! Enjoy!!!! |
