In the early days of this pandemic, Americans were advised to stock up on frozen, canned and boxed products. After months of staying at home, you may find that these items are still lingering in your kitchen. While these products are very convenient, they are not always our first choice when preparing meals. We often find that they leave us feeling hungry and unsatisfied, or that they are not necessarily balanced meals. We have some suggestions on how to transform these mundane meals into more nutrient-dense dishes with the simple addition of fruit, vegetables, and/or protein sources.
Pizza Party
Frozen pizza – If your frozen pizza is looking sad, top it with more veggies and some protein. Easy additions are pre-sliced mushrooms and broccoli florets. I like to dice onions and slice bell peppers to add color and crunch. For a higher protein content, simply add grilled chicken or shrimp. You can even add an additional sauce if you feel your pizza is just mediocre in flavor. I love a drizzle of balsamic glaze, but your favorite hot sauce or BBQ sauce can also add great zest. Serving your slices with a side salad adds extra fiber and increases your vegetable intake.
Pasta Night
Boxed pasta – Pasta night is a staple weeknight meal for me, so I always keep boxes of whole-wheat pasta and jars of various sauces in my pantry. While these are great on their own, I tend to add more components to balance out the meal. If I am unable to have a large side salad, then I enjoy stirring in vegetables, like mushrooms and broccoli, right into the sauce. If you are short on time, you can simply buy a sauce that has ingredients like tomatoes, olives, anchovies, and capers already in it. For a lighter, brighter flavor, you can opt for olive oil, lemon zest and lemon juice instead of a tomato sauce. Top with tuna for added protein and vegetables like peas and asparagus.
Rise and SHINE
Frozen Whole-Wheat Waffles – Many of us still prefer a fast breakfast even when we work from home. While the frozen whole-wheat waffles in your freezer can be ready within minutes, they may seem dull and boring. Boost up this breakfast by adding protein and fruit for a healthy meal to start off your day. For protein, spread on an all-natural nut butter or plain Greek yogurt. These compliment the flavor of the waffles and do not contain large amounts of sugar like syrup. Top with fruit, such as fresh berries or sliced banana. This is a delicious, balanced meal and it can be made in less than 10 minutes.
Tasty Tuna
Canned Tuna – A tuna sandwich is a classic, but it does not have to be boring! Try swapping out mayonnaise for Dijon mustard, plain Greek yogurt, or even hummus. These condiments contain less fat, but they will not compromise the flavor. If you choose Greek yogurt or hummus you are increasing the protein content of this lunch staple. Once the tuna is mixed, I like to add shredded carrots, diced onions, and chopped celery for a healthy crunch. Place your tuna on whole-wheat bread with lettuce and a slice of tomato. You can also use it as a dip with multi-grain crackers for a different high fiber option.
Bowl of Goodness
Frozen Brown Rice – If you are tired of using brown rice as a side, try using it as a base. Make a nutritious rice bowl by adding sautéed greens like spinach or kale, shredded carrots, mushrooms, and peppers. For protein I like to add a fried egg on top, but you can also mix in some baked tofu. I like to add a kick with a drizzle of hot sauce, but any seasoning or spice will do!
Food for Thought
Frozen foods tend to get a bad rep due to the misconception that they lack nutritional value; however this is not always true. For example, frozen vegetables are frozen at their peak freshness, so you are not losing any vitamins and minerals consuming them in this form. Frozen waffles come in whole-wheat varieties for a more nutrient-dense version of a breakfast favorite. You can even find frozen sweet potato fries which make a great healthy alternative to the classic French fry. Of course, like any packaged food, some frozen foods are highly processed and can be high in sodium and low in nutrients. Stick to single-ingredient frozen foods (such as frozen peas, frozen mangoes, frozen brown rice, and frozen shrimp) and steer clear of things with a long list of hard-to-pronounce ingredients.
Written by Alexa Nichols
