Fraîche Nutrition: Ten Simple 10-Minute Healthy Meal Ideas
I’m a planner. But even the most organized people (including yours truly) have days when dinner sneaks up and a big fat NOTHING is on the menu! Ugh, the panic!
Instead of reaching for the takeout menu, why not hit the grocery store for some quick ingredients that you can throw together faster than the delivery guy can get to your door? I’ve rounded up ten of my favourite go-to quick meals found at Nature’s Fare Markets. I appreciate that they truly care about the products they put on their shelves, and strive to provide local, organic, and healthier options wherever possible. It makes navigating the shelves MUCH simpler when you’re in a rush! If you are really pressed for time, their deli section is stocked with ready-made options to grab and go, that are all great choices. I often stop in for lunch when running around town and am never disappointed.
Frozen foods have earned a bad reputation (many well-deserved), but some frozen foods are in fact super healthy and great to keep on-hand! Our freezer, fridge, and pantry are always stocked with a few staples to set us up for success:
Ten Simple 10-Minute Healthy Meal Ideas:
California Veggie Burger
- Sauté the veggie burger in oil on both sides (about 5 min. total)
- Place on a toasted bun and top with sliced avocado, tomato, red onion, and a handful of cilantro.
Vegetarian Sloppy Joes
- Use a canned vegetarian chili to top a whole grain toasted bun.
- Serve with a side salad or veggies and dip.
Fajitas or Fish Stick Tacos
- Sauté strips of sweet onion, red pepper, and tofu or chicken with a packaged fajita spice and top with plain Greek yogurt.
- Wrap in a whole wheat tortilla.
- You can also try making fish tacos from the healthier fish sticks in the frozen section and top them with cilantro, lime, avocado, and diced tomato.
- Top steamed rice with tofu or chicken cooked in a bottled curry sauce.
- Top with a heap of cilantro.
- Serve with green beans, peas, or a side salad.
- NOTE: the featured Tikka Masala is no longer avialable – we suggest using Poppadoms.
- Mix boxed falafel mixture with water and fry the formed balls in vegetable oil.
- Serve in a warmed whole wheat pita or naan bread with lettuce, tomato, hummus, and tzatziki.
‘Doctored’ Frozen Pizza
- Take a frozen pizza (Daiya makes a great vegan version, try the spinach and mushroom!)
- Add extra veggies like diced tomato, spinach, and mushrooms (you may want to sprinkle a tiny bit more cheese on top).
- Bake, and serve with a mound of fresh arugula on top.
Bean Burritos with Southwest Salad
- Serve the heated frozen burrito (Nature’s Fare sells the healthier kind) with some prepared salsa.
- Toss together the salad by combining cooked corn, a can of rinsed black beans, chopped cilantro, diced tomato, 1 clove of crushed garlic, olive or avocado oil, lime juice, jalapeño (if desired), and a pinch of salt.
Breakfast for Dinner
- Scramble eggs or tofu with your favourite veggies.
- Serve with whole-grain toast.
Thai Lettuce Wraps
- Sauté ground turkey or firm tofu cubes with a little hoisin sauce.
- Toss into a lettuce leaf, add shredded carrots, sliced scallions, and top with chopped peanuts.
Spinach Pasta Bake
- Sauté some vegan sausage or chicken in a pan (or you can use Veggie Ground).
- Toss with cooked pasta (preferably whole wheat), low-sodium prepared tomato sauce, and a few handfuls of fresh spinach.
- Sprinkle with a bit of grated cheese, and bake at 400°F until lightly browned.
Tori is a Registered Dietitian and self-proclaimed foodie. Her nutrition philosophy embraces moderation and quality without deprivation. She started up Fraîche Nutrition on a whim in August 2014, inspired to help share her love of food and educate others on simple healthy eating at the same time. Tori believes that food and nutrition has become overly complicated, and hopes to help others live healthier lives one wholesome recipe at a time.