How Nutritionists Make Healthy Meals in Minutes

How Nutritionists Make Healthy Meals in Minutes
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Spinach Frittata
Spinach Frittata
Onionsandthings.com

No Time to Cook? No Problem.

Check out these simple, no-fuss meals from registered dietitians that you can make faster than figuring out what to order on a takeout menu. Plus, they’re veggie-packed…but no one will notice.

Mediterranean Wrap

A wrap is as healthy as what you pile on the tortilla. You can turn a simple wrap into a wholesome dinner by packing it with healthy options and serving with dairy and fruit, like yogurt with fresh or frozen berries. To make: Spread hummus on a whole wheat tortilla and fill with cooked shredded rotisserie chicken, romaine or other leafy greens, and feta cheese. Wraps are one of the easier ways to get kids to eat more veggies because they’re “hidden” within the wrap.

Easy-Peasy Bean Burger

Even when you don’t have any fresh produce, you can make produce-rich meals by simply using what’s in your freezer or pantry. One study found that those who used canned foods more frequently had healthier diets and higher intakes of 17 essential nutrients, compared to those who use the least canned goods. It’s not surprising since other studies show that all produce—canned, fresh or frozen—are nutritionally similar, and in some cases, canned or frozen may have more nutrients. I make this simple garbanzo bean-based this falafel burger for a great family-friendly dinner. Serve with a whole wheat bun, milk and fruit salad.

Grilled Cheese & Chicken Waffle

Kids love waffles, and here’s how registered dietitian Michelle Dudash, RD, author of Clean Eating for Busy Families, uses them to make an easy, balanced dinner. Sprinkle shredded mild Cheddar cheese and sliced cooked chicken (or chicken tenders) between two whole-grain packaged waffles. Preheat pan on medium heat, spray with cooking oil and cook on both sides until waffles are golden brown and heated throughout and the cheese is melted. Serve with a side of fresh-cut veggies with dip and a dairy serving.

No-Fuss Veggie Burrito

Los Angeles-based registered dietitian Vandana Sheth, RDN, CDE makes family-friendly burritos with just a few ingredients. Here's how: Drain one can each of black beans and corn, place in a skillet with chopped onion and season with Mexican or Southwestern spices, as desired. Once heated through, put a few spoonfuls of the bean and corn mixture in a whole-grain wrap or tortilla and top with salsa, diced avocado and fresh cilantro.

Spinach and Mushroom Frittata

Frittatas are one of the easiest (one pan, yeah!), quickest and healthiest meals to get on the table, says registered dietitian Katherine Brooking, co-founder of Appetite for Health. "Eggs pair perfectly with veggies, so you can use pretty much any veggies you have on hand," she says. "Some of my favorites is this Spinach, Mushroom and Leek Frittata recipe."

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