One of the biggest challenges of living through a pandemic is maintaining a healthy diet. It’s tempting to dig into those bags of chips, sweets, etc. But after a month or more of that, your body might be screaming out, “Give me a break!” If you’re looking to maintain your health long-term, then eating healthy is essential. Not only does eating healthy help you regulate your body’s natural functions (heart rate, blood pressure, blood sugar levels), but it also helps foster good moods.
At the same time, you might find yourself limited to what you have in your kitchen. Ideally, you’re taking fewer trips to the grocery store to maintain your safety, and that means relying more on non-perishable foods. The good news is that you may already have many of these ingredients on hand and won?t even need to go shopping to get them.
To help you figure out what to make, here are a few recipes to incorporate into your quarantine meal plan that are healthy and will satisfy even the pickiest eaters.
Hearty lentil and tomato soup
- 1 chopped onion
- ? cups of olive oil
- 2 diced carrots
- 2 chopped celery stalks
- 3 minced garlic cloves
- 1 tsp of oregano
- 1 tsp of basil
- 1 bay leaf
- Salt and pepper to taste
- 2 cans of crushed tomatoes
- 2 cups of dried lentils
- 8 cups of veggie broth
- ? cup of thinly sliced spinach
- Heat oil in a large pot on medium heat, then saut? the onions, carrots, and celery until the onions are translucent.
- Stir in the spices and cook for about 3 minutes.
- Add in the tomatoes, lentils, and broth and bring to a boil. Lower the heat to medium and simmer for at least 1 hour. (Tip: the longer it cooks over low heat, the more flavorful it will be)
- Season with salt and pepper.
- Right before serving, add the spinach and let cook until it wilts.
- Serve over a plate of brown rice for a protein-packed balanced meal!
- 1 eggplant
- Low-fat ricotta cheese
- ? cup of pre-cooked and seasoned cannellini beans
- 2 cups of jarred marinara sauce
- Salt and pepper to taste
- Preheat your oven to 390 degrees F
- Slice the eggplant into half-inch slices lengthwise.
- Heat a frying pan and add about a tablespoon of water. Place the eggplant slices in the pan and fry until golden, then flip. Season the pieces with salt, pepper, and any other additional spices.?
- In a fairly large baking dish cover the bottom of the pan in 1 cup of sauce.
- Place half a tablespoon of ricotta and half a tablespoon of beans on the wider end of the eggplant. Gently roll the slice into a log and place it in the pan. Repeat until the pan is filled with eggplant logs.
- Pour the rest of the marinara sauce onto the logs.
- Bake them into the oven for about 30 minutes.
The Freezer Bowl: Frozen Gnocchi, Falafel, and Peppers
- Frozen falafel
- Frozen gnocchi (pasta has been selling out so gnocchi is a good alternative)
- Frozen peppers or any other frozen vegetables you would like
- Salt, pepper, seasonings to taste
- Pour the frozen gnocchi into a hot pan with a few tablespoons of water and your seasonings. Cover with a lid to steam a few minutes, then saut? until fully cooked.
- Repeat the process with the frozen peppers.
- Microwave the falafel for about 2 minutes and then saut?.
- Serve in a bowl.
Want more recipe ideas for using stuff around the kitchen?
Schedule an appointment with a nutritionist, and we?ll help you design a quarantine meal plan that will keep you healthy and happy.