EASY NO-COOK HEALTHY MEAL IDEAS FOR BUSY NIGHTS
KEEP THE HEAT DOWN IN THE KITCHEN
NO-BAKE COOKIES
Healthy no-cook meals made at home offer numerous advantages that make them an appealing option for many individuals and families.
Firstly, they save time and effort, as these meals can be prepared quickly without the need for cooking, allowing for more free time in busy schedules. This is particularly beneficial for those who may not have the energy or desire to spend long hours in the kitchen after a hectic day.
Secondly, preparing meals at home allows for better control over ingredients, enabling individuals to choose fresh, nutritious options while avoiding preservatives and unhealthy additives often found in takeout or processed foods.
#1 MEDITERRANEAN CHICKPEA SALAD
To create the mediterranean chickpea salad you will need a large bowl. Add to the bowl 2 (15 ounce) cans of chickpeas, 1 cucumber diced, 1 red bell pepper diced, 2 cups of cherry tomatoes cut in half, 1/4 red onion diced, feta cheese, parsley, lemon juice and olive oil. Toss all ingredients together and serve or store for up to 5 days in a sealed container in the refrigerator.
#2 SALMON AVOCADO SALAD
Mix 1 can of salmon with 1 sliced avocado, 2 chopped green onions and 2 large tablespoons of mayo or yogurt. For extra flavor toss in some finely diced pickles. Serve on lettuce, toasted bread, crackers or in a wrap. Substitute tuna or cooked chicken if you like.
#3 GREEK SALAD
Greek salad usually consists of a combination of cucumbers, tomatoes, bell peppers, red onions, olives and chunks of feta cheese. Dressing is simple olive oil and vinegar.
#4 CHICKEN SALAD
Take 2 cups chopped chicken breast, 1 stalk celery chopped, 1 hard boiled egg chopped, 1/4 cup sweet pickle relish, 3/4 cup mayo, salt and pepper. Mix all together in a large bowl. Serve on toast, lettuce or make a sandwich.
#5 WATERMELON FETA CHEESE AND MINT SALAD
No-cook meals keep the heat down in the kitchen. Appetizer or meal for a hot day.
#6 MAC SALAD
The base of the salad is romaine lettuce. Add cooked ground beef, onions, cheddar cheese, tomatoes and dill pickles.
MAC dressing is 1/2 cup mayo, 2 tablespoons of sweet pickle relish, 1 tablespoon of mustard, 1/2 teaspoon paprika, 1/4 teaspoon onion powder, 1/4 teaspoon garlic powder. Mix all ingredients in a bowl then cover and put in refrigerator for 1 hour to blend flavors. Use for salads, dip or dressing.
#7 CHICKEN SANDWICH
Keep the kitchen cool. Pre-cooked breaded chicken breast or cold cuts sandwich on a bun with mayo, lettuce, tomatoes and sliced dill pickles.
Chicken sauce is 1/2 cup mayo, 1/4 cup hickory smoke barbeque sauce, 2 tablespoons mustard, 2 tablespoons honey and 1 tablespoon lemon juice. Chill for 1 hour to blend the flavors. Store in refrigerator for up to 1 week.
#8 HUMMUS VEGGIE WRAPS
Using whole-grain wraps or tortillas, spread the hummus generously over the wrap. Next pile on the veggies like sliced cucumbers, shredded carrots, and leafy greens. Optional add-ons include chicken, tuna, feta cheese or sliced avocado.
#9 PEANUT BUTTER JAM SANDWICH
The easiest meals are fast and simple like the peanut butter and jam sandwich. Add honey and banana on cinnamon raisin bread for more flavor.
#10 AVOCADO TOAST
Slice or mash some avocado onto a slice of toasted bread. Sprinkle with salt, pepper. Top it with a squeeze of lemon juice. Boiled egg optional.
#11 NO-COOK FINGER FOODS
Cheese, crackers, cold cuts, fruits, veggies, nuts and berries.
Always have crackers and dried meats stored in case of power outages.
#12 CHILLED AVOCADO SOUP
Simply puree avocados, vegetable broth and a bit of lime. Proportion ingredients to taste. Chill before serving and garnish with cilantro.
COLD CUCUMBER SOUP
In a blender combine 2 cucumbers peeled and seeded. Add 1 1/2 cups full fat greek yogurt, juice of 1 lemon, 1/4 cup of olive oil and 1 garlic shallot or clove minced. Dill, basil or mint to taste. Chill about 4 hours before serving.
#13 GREEK YOGURT PARFAIT
Breakfast or snack time
Start with yogurt then layer with fruit, granola, berries and drizzle with honey. Chia seeds and nuts optional.
SHAKES
Just add a liquid of your choice like water, milk, kefir, almond milk etc. with some fruit and blend it in a blender. Add a scoop of protein powder and some flaxseed omega 3 oil for extra nutrients. Strawberry, blueberry, banana or chocolate.
SPINACH SMOOTHIE
Add to a blender 2 cups spinach, 1 cup liquid such as water and 1 banana. Add a spoonful of nut butter if you want more fat. Blend until smooth.
BROCCOLI SHAKE
1 cup broccoli, 1 cup spinach, 1 cup water, 1 banana. Sweeten to taste.
3 INGREDIENT NO-BAKE PEANUT BUTTER COOKIES
Use 1 cup peanut butter, 1/4 cup maple syrup and about 1/2 cup coconut flour until you get a thick batter. Spoon the batter into muffin trays or onto a cookie sheet, push down with a fork and place in the refrigerator for a few hours. Chocolate chips optional. Store in the refrigerator.
3 INGREDIENT NO-BAKE OATMEAL COOKIES
Take 2 cups of oatmeal, 1 cup of peanut butter and 1/3 cup of maple syrup. Mix all ingredients in a bowl. Chocolate chips, nuts or dried fruit optional. Spoon onto baking pan or tray then push down with a fork. Put in the fridge or freezer a few hours to harden.
NO-BAKE GRANOLA BARS
Follow these steps for the granola bars. Mix in a large bowl, 2 cups rolled oats, 1 cup chopped nuts, 1/2 cup raisins, 1/2 cup nut butter and 1/2 cup of honey. Salt optional. Combine all the ingredients and press into a baking dish or pan. Cut into squares and then chill in the refrigerator for a few hours. Store in the refrigerator.
