Have you ever experienced the struggle of not wanting to cook? Around this time of the semester many students do not have time to cook due to the hustle and bustle of upcoming midterms and projects. There are many healthy and safe meals that you can make in minutes without breaking the bank.

 

Breakfast

Grain Free Microwave English Muffin

Ingredients:

  •         ½ table spoons almond flour
  •         2 tablespoons of coconut flour
  •         1 teaspoon of melted butter
  •         1 egg
  •         ¼ teaspoon baking powder
  •         2 tablespoons water

Directions: Mix all the ingredients in a small bowl then pour in a separate microwavable bowl with nonstick spray. Finally microwave it for 2- 2 ½ minutes and serve.

 

 

Strawberry and Buckwheat Breakfast Bowl

Ingredients:

  •         1/4 cup oat bran
  •         2 Tbsp oat flour
  •         2 Tbsp buckwheat groats
  •         1 Tbsp ground flaxseed
  •         1/2 tsp baking powder
  •         pinch salt
  •         1/4 tsp cinnamon
  •         1/2 tsp vanilla
  •         2 Tbsp unsweetened applesauce
  •         1/4 cup almond milk
  •         1/2 cup fresh strawberries, diced

Directions:

  1.    Mix together the oat bran, oat flour, buckwheat groats, flaxseed, baking powder, salt, and cinnamon.
  2.    Stir in the vanilla, applesauce, and almond milk until all the dry ingredients are incorporated. Gently fold in the diced strawberries.
  3. Spray a microwave safe baking dish or ramekin, and pour batter into dish.
  4.    Heat for 1 minute and 30 seconds, or until the top is set.
  5.    Let cool for 2-3 minutes.

 

 

Lunch

Coffee Cup Chilaquiles

Ingredients:

  •         1 egg
  •         1 tablespoon milk
  •         Salt
  •         Ground black pepper
  •         1 tablespoon sharp cheddar cheese
  •         5 tortilla chips, divided
  •         1 tablespoon salsa(any kind)
  •         Sour cream
  •         Queso fresco
  •         Chopped green onion

Directions:

  1.      Beat egg and milk with a fork in a coffee cup, adding salt and pepper to taste. Add cheddar; stir to coat. Break 3 or 4 tortilla chips into small pieces to fit in the cup; stir into the mixture.
  2.     Add Salsa
  3.     Microwave on high until done, about 1 minute, 10 seconds. Garnish with remaining tortilla chips, sour cream, queso fresco and green onion.

 

Dinner

 

Garlic Rissotto

Ingredients:

  •         3 tablespoons butter
  •         1 clove garlic, minced
  •         1 small onion, chopped
  •         1½ cups vegetable broth, plus extra if needed
  •         1 cup uncooked Arborio rice
  •         ¾ cup white wine
  •         ¼ cup grated Asiago cheese

Instructions

  1.   In a small pan, melt butter over medium heat and saute the garlic and onions for about 2 minutes.
  2.   In a 3-quart microwave safe dish (I use a pyrex bowl) heat the vegetable broth for 2 minutes.
  3.   Stir the garlic and onion mixture and uncooked rice into the bowl of broth. Cover tightly and microwave on high for 6 minutes.
  4.   Stir in the wine, cover, and cook for 10 minutes more.
  5.   Since all microwaves are different, if the rice is not fully cooked add ¼ cup broth and cook for another 2 minutes.
  6.   Stir in the cheese and serve.

 

 

Microwaved Salmon Dish

Ingredients:

  •      1 salmon filet
  •      Dash of salt
  •      Dash of pepper
  •      One tablespoon of mayonnaise
  •      One tablespoon of sriracha sauce
  •      Parsley
  •      A few lemon slices

Directions:

  1.      Rinse the salmon filet with cold water and then pat dry.
  2.      Then add lemon slices and parsley.
  3.      Cover the dish tightly with microwave safe plastic wrap.
  4.      Microwave the fish for 3.5 minutes.
  5.      Check the center of the filet with a fork. If there is any uncooked fish, microwave for another 30-45 seconds.
  6.      Garnish with additional parsley and lemon wedges.

 

 

Dessert

 

Strawberry Frozen Yogurt

Ingredients:

  •         1 16-ounce package frozen unsweetened strawberries, (about 3 1/2 cups)
  •         1/2 cup sugar, preferably instant-dissolving
  •         1/2 cup nonfat plain yogurt
  •         1 tablespoon lemon juice

Directions:

  1.   Pour the strawberries and sugar in a blender and blend until coarsely chopped.
  2.   Combine yogurt and lemon juice in a measuring cup; with the blender on.
  3.   Then pour the mixture in a bowl and serve immediately.

 

 

Peaches and cream

Ingredients:

  • Vanilla extract
  • Confectioner’s sugar
  • Jarred peaches
  • Blackberries

Directions:

  1. Beat 1 cup of heavy cream and add 2 teaspoons of vanilla extract.
  2. Then add 2 teaspoons of sugar.
  3. Pour some jarred peaches and some of the juice into the bowls.
  1. Lastly, add blackberries as toppings.

 

photo curtesy of tastefullyjulie.com

Sources:

http://wholebodyhealthfitness.com/grain-free-english-muffin-scdpaleogapsprimal/

http://www.branappetit.com/2012/05/14/strawberry-microwave-breakfast-bowl/

http://www.stltoday.com/lifestyles/food-and-cooking/recipes/coffee-cup-chilaquiles/article_d5d6a5c0-5fb6-588f-b929-5438eff3a1f0.html

http://tastefullyjulie.com/microwave-risotto/

http://savorysweetlife.com/2011/02/how-to-microwave-salmon/

http://www.tasteofhome.com/recipes/meat-loaf-in-a-mug

http://www.eatingwell.com/recipes/fast_strawberry_frozen_yogurt.html

http://www.foodnetwork.com/recipes/food-network-kitchens/peaches-and-cream-recipe2.html

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