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3 Healthy Dishes to Make With Items Likely Already In Your Pantry

June 25, 2020

healthy dishes

Eating healthy doesn’t need to be a challenge —  we just have to get creative! Here are our top 3 healthy dishes to cook from pantry staples:

Hummus, Soft Boiled Egg, and Tomato Toast

Hummus is not a common pantry item. However, you can make our hummus version by using a few pantry staples that are probably sitting in your kitchen.

Hummus

Ingredients

  • 1 cup of dried chickpeas
  • 1/4 small onion
  • 1–2 garlic cloves
  • 1/4 cup of peanut butter
  • lime juice
  • 1/4 tbsp of paprika
  • 1/2 to 1 tbsp of salt
  • 2 tbsp Virgin Olive Oil
  • 1/2 tbsp Sesame Oil (optional)

Procedure

  1. Let the chickpeas soak in water that covers them by 2 inches for 8 to 12 hours or overnight. Make sure to use a large pot since the chickpeas will expand as they absorb the water.
  2. Add one garlic clove, onion, and salt. Bring the chickpeas to a boil over high heat. Continue cooking over medium heat until soft for about 25 to 45 minutes.
  3. Drain the chickpeas and store the broth. In a food processor, blend the chickpeas, lime juice, peanut butter, one freshly minced small garlic clove, olive oil, sesame oil, and paprika.
  4. Add 1 to 2 tbsp of broth if the hummus is too dry. The hummus texture should be creamy and smooth.

*Note: The sesame oil and peanut butter are used to substitute the flavor of the tahini — which is done in traditional hummus recipes. However, if you don’t have sesame oil, the PB should suffice.

Hummus Toast 

Ingredients

  • 1 boiled egg
  • Hummus
  • 1/2 sliced tomato
  • Herbs (rosemary, basil)
  • Black pepper

Procedure

Spread the hummus on toast and add slices of the boiled egg and tomatoes. Finish off by adding herbs, black pepper, and salt.

Fried Rice

With this simple recipe, you’ll be able to get plenty of fiber from rice and finally use those frozen veggies in your freezer.

Ingredients

  • Chopped veggies (broccoli, carrots, peas, or corn)
  • 1–2 Eggs
  • 3 cups of leftover rice
  • Soy sauce
  • Green onions / Onion
  • Sesame oil (optional)
  • Leftover chicken (optional)

Procedure

  1. Pour oil into a hot pan and saute the green onions (finely chopped) and the remaining vegetables.
  2. After about 30 seconds, add the rice.
  3. Pour sesame oil and soy sauce to taste.
  4. Crack in the eggs and quickly stir to scramble them.
  5. Stir until everything is mixed up and serve!

Note 1: Add leftover diced chicken for extra taste and protein.

Note 2: For a vegan recipe, substitute the eggs for tofu. Season it with turmeric and black pepper. 

Sweet Potato Brownies

This dish allows you to indulge in dessert while maintaining your healthy eating habits.

Ingredients

  • 2 large sweet potatoes
  • 1/2 cup cocoa powder
  • 1 teaspoon baking powder
  • 1/2 cup peanut butter
  • 1 tsp vanilla extract
  • 1 tsp baking powder
  • 2/3 cups of flour (almond, oat, or all-purpose)
  • cooking oil 
  • pinch of salt
  • 1/2 cups brown sugar

Procedure

  1. Preheat the oven to 350 F.
  2. Boil the peeled and chopped sweet potatoes. Mash them.
  3. Mix the mashed sweet potatoes, peanut butter, brown sugar, vanilla extract, and cooking oil.
  4. In a separate bowl, combine the remaining ingredients.
  5. Add dry to wet ingredients. Stir until combined.
  6. Spread the batter into a buttered pan.
  7. Bake for 25–30 minutes.
  8. Let it cool for 1 hour and serve!

Z.E.N. Foods offers different menu options to adjust to your diet and cravings. Speak to our consultants for a personalized diet plan that adjusts to your budget. We are here for you!

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