Summer is in full swing and with sunnier days, you probably have filled your days with outdoor activities that keep you busy. What better way to save time by preparing your meals in advance, and even better, without having to do any cooking at all!
The following are 5 recipes that will only take between 5 and 20 minutes to prepare:
#1 Apple Cinnamon Overnight Oats
*Adapted from this recipe
Photo by Erin Clarke
Ingredients: (makes 1 serving)
- 1/2 cup rolled oats
- 1/2 medium apple, chopped
- 1 tablespoon raisins
- 1 cup milk of your choice
- 1 teaspoon honey
- 1/4 teaspoon ground cinnamon
- 1 teaspoon chia seeds
- 1 teaspoon shelled hemp seeds, optional
Method:
- In a small container or jar, layer the ingredients by putting half the amount of ingredients in the following order: rolled oats, cinnamon, chia seeds, apple, raisins, and shelled hemp seeds
- Repeat step 1 for the next half of the same ingredients
- Pour in the milk and honey
- Seal and refrigerate overnight
#2 Popeye’s Guns Wild Smoothie Bowl
*Adapted from this recipe
Photo by alattefood.com
Ingredients: (makes 3 servings)
- 1/2 cup orange juice
- 1/2 cup pomegranate juice
- 6 ounces mixed berry yogurt
- 1 cup frozen strawberries
- 1 cup baby spinach
- 1/2 medium frozen banana, sliced
- 1/2 cup frozen blueberries
- 2 tablespoons ground flaxseed
- granola toppings, optional
Method:
- Mix all ingredients in a blender; cover and process until smooth
- Pour into bowls
- Top with granola
#3 Lettuce Wrap that Tuna and Beans
*Adapted from this recipe
Photo by Teri Tsang Barrett
Ingredients: (makes 4 servings)
- 1 can light tuna in water
- 1 can cannellini beans
- 1/4 cup red onion (chopped)
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- 1 tablespoon minced fresh parsley
- 1/8 teaspoon salt
- 1/8 teaspoon pepper
- 1 medium head of Boston lettuce
- 1 medium ripe avocado
Method:
- Drain and flake the tuna then put the tuna in a small bowl
- Rinse and drain the cannellini beans and combine with the tuna
- Mix ingredients #3 to #8 with the tuna and beans; toss lightly
- Serve in lettuce leaves
- Top with peeled and sliced avocado
#4 On a (Hummus & Veggie) Roll
*Adapted from this recipe
Photo by tasteofhome.com
Ingredients: (makes 1 serving)
- 2 tablespoons hummus
- 1 whole wheat tortilla (8 inches)
- 1/4 cup torn mixed salad greens
- 2 tablespoons finely chopped sweet onion
- 2 tablespoons thinly sliced cucumber
- 2 tablespoons alfalfa sprouts
- 2 tablespoons shredded carrot
- 1 tablespoon balsamic vinaigrette
Method:
- Spread hummus over the middle part of the tortilla
- Layer the hummus with the torn salad greens, sweet onion, cucumber, alfalfa sprouts, and carrot
- Drizzle with balsamic vinaigrette
- Roll up the tortilla tightly
#5 Keep ME-diterranean Full Chickpea Salad
*Adapted from this recipe
Photo by Erin Clarke
Ingredients: (makes 6 servings)
For the salad
- 2 can chickpeas, drained and rinsed
- 1 medium cucumber, chopped
- 1 bell pepper, chopped
- 1/2 red onion, thinly sliced
- 1/2 cup chopped kalamata olives
- 1/2 cup crumbled feta
- salt to taste
- ground black pepper to taste
For the vinaigrette*
- 1/2 cup extra virgin olive oil
- 1/4 cup white wine vinegar
- 1 tablespoon lemon juice
- 1 tablespoon chopped parsley
- 1/4 teaspoon red pepper flakes
- salt to taste
- ground black pepper to taste
* reduced fat/store-bought dressing can be a substitute
Method:
- Salad: In a large bowl, toss together chickpeas, cucumber, bell pepper, red onion, olives, and feta; season with salt and pepper
- Vinaigrette: In a container/jar, combine olive oil, vinegar, lemon juice, parsley, and red pepper flakes; close the container/jar and shake well, then season with salt and pepper
- Before serving, dress the salad with vinaigrette
Just like that, you will have more on your plate – literally but not figuratively. Happy eating!