One-Dish Wonders

These are cheap, healthy, and husband-approved one-dish meals that take very little work to prepare. They are packed with protein without having meat as their focus, and are great ways to enjoy the fresh, summer vegetables from your garden or the farmer’s market. Mixing in a few meals like this every week makes it easier both on the wallet and the belly!

Sweet Potatoes with Black Beans

This is one of the easiest and most filling meals in my recipe box, and we eat it often in our home. Start with sweet potatoes, which are lower on the Glycemic index than white potatoes and packed with Vitamin A, load them with black beans for protein, then top with fresh tomatoes and sour cream to taste. Another plus – this recipe is healthy even if the ingredients aren’t strictly organic, given that the Environmental Working Group lists sweet potatoes as #12 on the “Clean Fifteen” list.

  • One sweet potato per person
  • 1 can black beans (1 can feeds 2-3)
  • 1-2 fresh tomatoes, diced, mixed with a dash of coriander or cumin
  • (Or substitute mild salsa)
  • all-natural sour cream

Bake sweet potatoes at 350 degrees for 1 – 1.5 hours, until they smell delicious and are soft all the way through. Heat black beans. Mix a dash of coriander or cumin with the diced tomato. Once potatoes are ready, top with black beans, then tomatoes or salsa, and then sour cream.

Cucumber and Black Eyed Pea Salad

This recipe, pictured above, is perfect for a light lunch during the hot summer months. Black eyed peas provide minerals such as iron, magnesium and zinc, and cucumbers give Vitamin K.

  • 1 can of black eyed peas, rinsed
  • 2-3 medium sized cucumbers, diced
  • 1/4 – 1/2 sweet onion, diced
  • 1/4 cup of chopped olives (or less, according to preference)

Dressing:

  • 2 Tablespoons of grapeseed oil or olive oil
  • 2 Tablespoons of lemon juice or apple cider vinegar
  • Dash of pepper
  • Dash of salt

Combine all ingredients. Prepare dressing and pour over vegetables. This dish will keep for a couple of days so if you want to make plenty and store for a quick snack or dinner side item, you can.

Crustless Quiche

My quiche is never the same twice! This is a great option for those times you stare into the fridge, thinking that nothing in there could possibly go together. The only rule is that you need eggs, cheese, and a bit of milk. Then toss in a variety of vegetables, like spinach, mushrooms, broccoli and/or onions, and a bit of chicken sausage, if you have it.

Cater your quiche according to the number eating and whatever you happen to have on hand. Take a flat dish, 9×9 or 9×13, and cover the bottom with your choice of chopped vegetables, crumbled cheese and cooked sausage (if using any). Mix 4-6 eggs with up to 1/2 cup of milk, then pour over veggies.  Bake at 350 degrees for 30-45 minutes, depending on the thickness of your quiche.

And if you have leftovers, they’re perfect for the next day’s breakfast.

What’s your favorite one-dish meal?

(The first two are adaptations of recipes that I once located on EatingWell.Com)

Lauren spends her days with Jeff and their new baby Jasper, sneaking in a bit of yoga and horseback riding whenever she can.

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