Basic Recipe for simple meals:
2 cans no salt tomatoes
1 can no salt added beans
1 lbs bag frozen vegetables
4 oz frozen chopped greens
1.5 – 2 cups cooked grain (brown rice, potato, sweet potato, barley, etc)
Spice/seasoning to taste
Yields 4 servings
This is all you really need! Eat simply, inexpensive, and be healthy!
Curried Indian Potato Stew: 2 cans tomatoes, 1 can garbanzo beans, 2 bags 16 oz frozen cauliflower, 4 oz peas, 4 oz onions, 4 oz greens, 3-4 cups cooked potatoes, Curry spice mix
Mexican Beans and Rice: 2 cans chopped tomatoes, 1 can pinto beans, 1 can black beans, 2 bags frozen pepper and onion mix, 8 oz frozen corn, 4 oz greens, 3-4 cups cooked brown rice, Mexican spice mix, hot sauce or salsa
Italian Pasta Primavera: 2 cans chopped tomatoes, 2 cans dark red kidney beans, 2 bags frozen California mix, 4 oz greens, 3-4 cups cooked pasta, Italian spice
Basic Burger Recipe: 1 can kidney beans, 1/2 cup rolled oats dry, 1/2 cup cooked brown rice, 2 tablespoons diced tomatoes or salsa or barbecue sauce or ketchup, spice (try mexican seasoning or curry powder)
Mash beans by hand with a potato master, do not use a blender or food processor. Add in the remaining ingredients and mix thoroughly. Divide into 8 or 10 equal parts and shape into a burger. Let sit for a few minutes in the refrigerator to set. Grill or broil on each side until golden brown.
Based on Jeff Novick’s Fast Food Recipes.
Shopping list for simple meals.
1 x Oats
4 x Canned tomatoes, no salt added
2 x garbonzo beans, no salt
1 x pinto beans
1 x red kidney or black beans
2 x frozen cauliflower
1 x frozen peppers & onions
1 x frozen corn
2 x frozen california mix
2 x frozen mixed veggies
1 x frozen spinach or kale
1 bag potatoes
1 bag brown rice
1 pkg whole wheat pasta
2 bunches lettuce
7 x tomatoes
7 x bananas
7 x organic gala or honeycrisp apples
Notes: shopping list is based on meals for 1-2 people. I usually eat one serving, put one serving in the fridge for another meal, and freeze 2 servings for later. This way, I have really fast food on those days I don’t want to cook.
Some additional very simple meals:
Beans and Rice – 1 can chili beans, 2 cups of instant brown rice, cooked. Mix together. Heat through. Add seasonings to taste. Serve.
Pasta with Sauce – Cooked pasta (your choice, I like whole wheat spaghetti), 1 jar no fat spaghetti sauce. Pour sauce over cooked hot pasta. Serve.
Rice and Vegetables – 1 bag frozen stir-fry vegetables, heated. Add 1 bag cook-in-bag rice, cooked. Season to taste. Serve.
Mashed Potatoes and Gravy – 2 servings prepared instant mashed potatoes, 1 can Campbells mushroom gravy, heated. Pour gravy over potatoes. Serve.