March is National Nutrition Month! To celebrate, we asked some of our Brook Experts to tell us what they do on days they don’t have a lot of time to get dinner on the table. We all know that cooking at home is healthier than eating out, but some nights we just can’t be bothered, or don’t have time, to make a fancy meal. That’s ok! With a few strategic pantry staples, you can have a healthy meal in a jiffy. Check out what our Experts had to say:
Low-salt canned chopped tomatoes & whole grain pasta. When I don’t feel like cooking, this is my go to. I boil the pasta al dente, then throw the tomatoes in a large sauté pan with whatever else I have on hand – onion, garlic, fresh or frozen veggies, canned beans or lentils, and dried herbs & spices. Sauté everything with a little olive oil, add the noodles, and dinner is ready in less than 20 minutes.
– Kelsea Hoover, MS, RDN
Potatoes, broccoli, and plain Greek yogurt. When I get home and need a quick meal fast, I microwave a potato for a few minutes and steam my broccoli at the same time. Cover the potato with the broccoli, add whatever seasoning sounds good, and top with the plain Greek yogurt and a little cheddar if I’m feeling fancy. A super quick and filling baked potato dinner!
– Emily Matson, MS, RDN
Low-salt canned fish (tuna, sardines, or herring) with whole wheat linguine and low-salt pasta sauce. I throw in some frozen corn or peas, add the fish for protein, and top it with cheese and Italian seasoning if I’m looking for extra flavor.
– Geanna Revell, MS, RDN
Eggs. You can microwave them, boil them, bake them, or pan-fry. They add flavor and nutrition as a centerpiece on whole-grain rice, pasta, or quinoa, sliced in a salad, or atop a baked sweet potato. A standard mealtime mantra around our house is “throw an egg on it!”
– Heather King, MS, RDN, CDE
Low-salt canned corn and beans. Mixed together, they make an easy, protein and fiber packed salad. I flavor it with some spices and cilantro, if I have it. It can be eaten by itself, mixed with additional vegetables, made into tacos, or placed on top of salad greens!
– Morgan Clogston, MS, RDN
Frozen mixed veggies and quinoa. I like quinoa because it cooks a lot quicker than other whole grains like brown rice. I stir fry whatever protein I have on hand with the frozen veggies and little soy sauce, garlic, and Sriracha for a kick of heat. It’s so quick and only dirties 2 pans.
– Jef Fry, MS, CN
Italian salad dressing, you can make your own and keep it in the fridge or buy your favorite brand to keep on hand. It’s great as a marinade on chicken, shrimp, or fish. It takes about a minute to pour it over your protein in a bowl or bag, before you leave for work in the morning. Then at night while your protein is cooking, you can get your veggies and grains prepared.
– Suzan Botha, MS, RDN
Want more ideas? Want to set a goal around healthy eating? Head on over to the Expert channel in your Brook app to get started.