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Publication #FCS8693

 

Healthy Eating: No-Cook Recipes1

Jennifer Hillan and Emily Minton2

Try these quick, easy recipes for balanced, healthy meals. No cooking required!

Bean and Veggie Sandwich

Rinse and mash canned white beans. Mix with low-fat plain yogurt. Add spices as desired (mustard, dill, parsley, garlic, onion, or pepper). Spread on whole-wheat bread or toast and top with romaine lettuce or spinach, as well as cucumber and tomato slices.

Fresh Fruit Salad

Cut up one or more kinds of fresh or canned fruit such as pineapple, peaches, melon, berries, or bananas. Mix the fruit with low-fat vanilla yogurt, and top with chopped walnuts, pecans, or granola. Serve with a whole-grain English muffin or bread.

Tortilla Wraps

Layer a tortilla (whole wheat is best) with sliced deli meat, low-fat cheese, onions, tomatoes, green leaf lettuce, and chunky salsa (optional). Fold one end of the tortilla over the filling, turn in the sides, roll up, and enjoy!

Figure 1. 

Make a whole-wheat tortilla wrap with deli meat, low-fat cheese and vegetables for a quick meal that does not require any cooking.


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http://www.thinkstock.com


[Click thumbnail to enlarge.]

Spicy Chicken Sandwich

Mix leftover cooked (or canned) shredded chicken with low-fat mayonnaise or low-fat plain yogurt. Add chopped celery, chopped bell pepper (green or red), and curry powder to taste. Serve on whole-grain bread with tomato slices and spinach leaves or romaine lettuce.

Figure 2. 

A chicken salad sandwich on whole-wheat bread with spinach and tomato is a wholesome meal that does not require cooking.


Credit:

http://www.thinkstock.com


[Click thumbnail to enlarge.]

Pumpkin Breakfast Pudding

Combine vanilla-flavored instant pudding mix, one cup low-fat milk, one cup pure pumpkin (canned or fresh), one teaspoon cinnamon, and one teaspoon vanilla. Pour over one cup granola and refrigerate overnight. For extra crunch, sprinkle granola on top just before eating.

Southwestern Bean Salad

Drain and combine one cup each of canned black beans and corn kernels. Mix with 1/2 cup salsa (may use diced tomatoes instead). Spoon onto salad greens and top with 1/4 cup shredded low-fat cheese. Garnish with a dollop of low-fat sour cream or low-fat plain yogurt, if desired. Serve with whole-grain crackers.

Footnotes

1.

La versión en español de este documento es Alimentación Saludable: Recetas que no requieren cocción (FCS8693-Span). This document is FCS8693, one in a series of the Department of Family, Youth and Community Sciences, Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida. First published March 2004. Revised May 2012. This leaflet was originally developed with funding from the Florida Department of Elder Affairs in partnership with state, county, and local agencies. Visit the EDIS website at http://edis.ifas.ufl.edu/.

2.

Jennifer Hillan, MSH, RD, LD/N, former ENAFS nutrition educator/trainer, and Emily Minton, BS, former ENAFS program coordinator; Department of Family, Youth and Community Sciences; Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida, Gainesville, FL 32611.

The Institute of Food and Agricultural Sciences (IFAS) is an Equal Opportunity Institution authorized to provide research, educational information and other services only to individuals and institutions that function with non-discrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status, national origin, political opinions or affiliations. For more information on obtaining other extension publications, contact your county Cooperative Extension service.

U.S. Department of Agriculture, Cooperative Extension Service, University of Florida, IFAS, Florida A. & M. University Cooperative Extension Program, and Boards of County Commissioners Cooperating. Nick T. Place, Dean.