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No Stove? No Problem! Simple Meal Solutions

By Rachel Morse

Constructing healthy meals can be simple with some affordable ingredients and a few basic tools. Whether you throw things together with the first ingredients you find or are an experienced meal planner, there are plenty of ways to maneuver through the munchies and eat healthily, without even firing up an oven.

Amy Morse, a registered dietitian for the Children of Alabama program at Birmingham Hospital, tells her clients to treat food like medicine. “Having good nutrition is one of the best ways we can take care of our bodies,” she says. Balanced eating is just a matter of figuring out what to put on your plate.

Focus on a Base of Veggies

One of the best ways to construct a healthy meal is to start with a nutritious base. The Harvard School of Public Health’s Healthy Eating Plate suggests filling half your plate with produce by incorporating a variety of colorful fresh or frozen vegetables and fruits into every meal. Think of vegetables as your foundation, rather than a side dish. Here are some ideas:

• Instead of resorting to plain, quick-cook rice every night, add your favorite frozen veggies to brown or wild rice, quinoa, or couscous. You can put fresh or frozen produce into a vented bag or microwave-safe steamer and heat.
• Cook a sweet potato in the microwave by poking the skin with a fork in a few places and heating it for approximately 10 minutes on high. You can then let it sit for another 5-10 minutes, as it will continue to cook and cool to an edible temperature. Test to make sure it’s tender throughout, and then load it up with broccoli, almond slivers, and a light cheese.
• Instead of just eating pasta and marinara sauce, cut up yellow and green squash and place it in a bowl. Add your pasta and top with butternut squash soup, which adds an unexpectedly cheesy texture and flavor.
• Fruits and nuts can be mixed into almost any dish, or added as a side or dessert course. For example, chop up an apple to add crunch and flavor to any salad, or freeze a banana and eat it later as a Popsicle.

Whole Grains And Healthy Protein

Harvard’s Healthy Eating Plate also suggests choosing whole grains like brown rice or multigrain bread rather than refined grains. Grocery stores now carry tortillas and pita bread made with flax seeds and whole grains, whole-wheat pastas, mixed wild rice, and many other healthy options.

Kaitlyn P., a pre-nursing student at De Anza College in Cupertino, California, explains, “Couscous and quinoa are very easy to cook in 12 minutes or less and can be tossed with anything. They can be eaten cold as a salad or warmed up, and they keep very well in the fridge.”

Be sure to include protein in your meals, such as fish, poultry, beans, or nuts. Stay away from processed meats, like those used in deli slices and hotdogs.

• Buy a bag of frozen, fajita-cut chicken and throw it into a multigrain pita with some spinach, tomato, and avocado for a meal on the go.
• Cook whole-wheat couscous in the microwave with mushrooms and asparagus. Top it with salmon. You can buy fish packed in healthy oils in a can, which will last nearly forever on a shelf. Frozen, grilled filets are also an easy option.

For more on the Healthy Eating Plate, CLICK HERE.

Kitchen Tools

Now that you know what to put on your plate, here are some tips for getting it there.

Microwave           
You can throw together just about any meal in about 5 minutes using this wonder-appliance.

For breakfast:

• Throw half a cup of quick-cook oats in a bowl, fill the bowl with about three-fourths cup of water, and cook it in the microwave for 2-3 minutes, stirring occasionally. (Watch closely, as it can boil over quickly.) Andrea J., a student at St. Clair College in Windsor, Ontario, suggests adding ½ banana, ½ cup of strawberries, peanut butter.

• Crack an egg into a mug, sprinkle in some cheese and veggies, and make a quick scramble by nuking the mixture for about a minute.

For lunch or dinner:

• Steam broccoli, green beans, cauliflower, or squash, then add a protein (beans, shredded chicken, cheese) and a low-sodium sauce or your favorite dried spices. Add some whole-grain crackers, and dinner is served. For extra nutrition and texture, add nuts and seeds.

• Just about any grain will cook in the microwave. Fill a microwave-safe container with enough water to cover the portion. Cook until tender and drain. Then choose your favorite sauce and pair with protein and lots of vegetables.

George Foreman®-type Grill
Contact-plate grills are easy to use and prepare food with little to no added fat. They can grill meats, poultry, tofu, or seitan (and other vegetarian protein sources). They can also press sandwiches, grill vegetables, or even grill fruit for breakfast or dessert.

Blender
This whirling wonder can do more than make smoothies, though those can be a great meal replacement. Udee B., a graduate student at Emory University, creates smoothies with peanut butter, leafy greens, and fruits picked up from a local farmers’ market.

Toaster Oven
For those who have not experienced the magic of a toaster oven, you may want to consider adding it to your cooking repertoire. This handy appliance is for more than just toast. It can heat up pizza (which you’ve topped with extra veggies), bake mini whole-grain muffins, or make a regular ol’ sandwich something special. Of course, it needs to be used on a solid surface, like your table or countertop.

Creating healthy meals doesn’t have to be complicated. Don’t be afraid to throw together your leftovers and see what happens. Culinary genius is found when resources are slim, so focus on healthy ingredients and easy preparation. Learning how to put together simple meals with minimal ingredients and labor is a good experience to have. As Morse notes, “It’s the best education you can get.”

Take Action!

• Make vegetables and fruits the foundation of your meals.
• Use tabletop appliances to your advantage.
• Microwave more than popcorn. You can steam veggies, boil pastas and grains, or cook an egg.
• Use a blender for healthy spreads, soups, and smoothies.
• Mix it up: add a variety of foods to your basic standbys. Spices, fruits, and nuts add flavor, texture, and nutrition.
• Expand beyond plain pasta. Try whole-grain couscous, quinoa, and brown rice.

RACHEL MORSE is a senior at Oklahoma City University, where she is the school newspaper’s multimedia editor.

Nutritious Ideas for George Foreman®-type Grills

• Grill lean, pre-packed turkey burgers, portabella mushrooms, or multi-grain veggie burgers, plus some sliced peppers. Top with guacamole (or sliced fresh or frozen avocado) and tomato.
• Grill a few servings of lean chicken, fish, or tofu and refrigerate in portioned containers. Use throughout the week.
• Cook sliced veggies like zucchini, eggplant, and mushrooms and top your favorite whole grain roll.
• Load up a sandwich with veggies and low-fat cheese and use the grill to make a Panini.
• Place tomato sauce, vegetables, cheese, and nitrate-free sausage on French bread or a whole-wheat pita. Grill for a mock-pizza.
• Grill fruits like pineapple or apples and top with cinnamon and low-fat frozen yogurt for a gourmet dessert.

Blend More Than Smoothies

Soups, spreads, and sauces can all be made in a blender. Here are some options:

• Purée vegetables (including tomatoes) with some water or broth to make a simple pasta sauce.
• “Bake” a potato and steam broccoli in the microwave. Cut into pieces and blend with broth, your choice of milk, and cheese to make soup.
• Throw a handful of frozen butternut squash cubes, or pumpkin purée, into the blender. Add broth, dried sage, a pinch of nutmeg, salt, and pepper. Top with pumpkin or sunflower seeds and a scoop of Greek yogurt.
• Easy, homemade hummus: Place a can of cooked chickpeas (including the liquid) in a blender with some lemon juice, garlic powder, and tahini (sesame paste) or sesame seeds. Blend until smooth, adding water if necessary. Sprinkle with paprika, hot pepper flakes, or other spices and eat with cut up vegetables and toasted pita bread. 

Toaster-Oven Gourmet

• Choose multi-grain bread and load it up with spinach, bell peppers, and chicken or low-sodium turkey breast slices. After toasting, top with cool cucumbers or cranberry jam.
• Cut white and sweet potato wedges and brush lightly with olive oil. Bake on toaster tray until tender. Sprinkle with pepper and Parmesan cheese.
• Bake kale or spinach leaves that have been lightly drizzled with olive oil to make “chips.”
• Top portabella mushrooms with tomato sauce, chopped broccoli, and other veggies. Add some cheese and toast. Add fresh or dried basil and oregano. 
• Roll firm tofu or chicken breasts in whole-wheat breadcrumbs. Bake on the tray and season with thyme, onion powder, and dried parsley. Serve over a bed of quinoa and steamed veggies.

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