5 Healthy Snack Ideas for People in a Hurry

With the rhythm of life that we lead and the endless days of work, especially if they are a split day, many times we do not have time to buy or cook what we would really like. It’s a matter of organizing and prioritizing, but sometimes it’s impossible for reasons of schedules, trips, etc.

That’s why we have prepared a list of ingredients and basic foods to have in the pantry if you do not have time between days. Here are the 5 basic healthy snacks that you should include in your shopping list.

Plan your purchases

On public transport, when you have free time or when you return home, you can do it with mobile applications for mobile, in the cloud or in a notebook that you always carry. This is essential to not waste time when we go to buy. Write down the basics:

1. Legumes

If you will not be able to make them in the pot, buy them precooked. They are a good resource to always have protein foods on hand already cooked and ready to eat.

With chickpea pots you can make patés like hummus for several days, exquisite curries with vegetables in 10 minutes or less, vegetable burgers for a few days, etc.

With lentils and beans the same, you can make everything from pasta sauces to salads.

Remember that some legumes such as red and peeled lentils do not need a long cooking time and can be done in a little while.

Vegetable curry with spinach

Ingredients for 4 servings

  • ½ onion
  • 1 small can of crushed tomato
  • 1 teaspoon of curry powder
  • ¼ teaspoon of salt
  • 1 pot of chickpeas, lentils or cooked beans
  • 2 cups of frozen spinach, in pieces
  • 1 cup of coconut milk
  • 2 tablespoons of olive oil

Preparation

  • Heat the oil in a deep frying pan or saucepan over medium-low heat.
  • Chop the onion and put in your pan. When it becomes translucent add the curry, crushed tomato and salt and mix well.
  • Drain and wash the vegetables and add them to the pan or pan. The fire rises a little. Mix it well.
  • Add spinach and coconut milk, stir and let it cook until creamy (about 10 minutes).

Lentil Bolognese

Ingredients

  • ½ onion
  • 3 tablespoons olive oil
  • 1 clove of garlic
  • 1 can of crushed tomato (of half kg)
  • ¼ teaspoon of salt
  • 1 bay leaf
  • 1 teaspoon oregano
  • 1 pot of cooked lentils

Preparation

  • Heat the oil in a deep pan over low to medium heat. Chop or chop the garlic and onion and spread them for a few minutes.
  • Drain the lentils and add them. Let them brown for a couple of minutes.
  • Add the remaining ingredients, mix well and leave it half covered for 10 minutes. Try it and leave it a few more minutes if you want it tastier.

2. Vegetables that last long

Zucchini, pumpkin, onions, cauliflower, romanesco, leeks, potatoes, cabbage kale… are some examples of vegetables that do last a whole week at home without spoiling, to use them when you can. You just have to store them well.

Store the pumpkin, onion and potatoes out of the fridge (provided they are whole and not cooked). The rest, to the refrigerator in the vegetable drawer.

It is very easy to prepare any dish if you have enough vegetables on hand. For example, in 5 minutes you can make cauliflower with garlic in the pan, in 10 minutes a salad with legumes and kale, and in 30 minutes a cream of vegetables for several days.

Potatoes “for everything”

With this recipe you will have ready-made potatoes that you can use in any dish, brown them grilled or grilled, add to stews, etc.

Ingredients

  • 3 kg of small potatoes

Preparation

  • Boil plenty of water in a saucepan or large pot.
  • Thoroughly wash the potatoes under the tap with a soft brush.
  • Cook all the potatoes together about 16-18 minutes, until tender. You just have to look at them once and remove them.
  • Drain them and let them cool (you can put them in cold water). Dry them and store them in a tightly closed container in the refrigerator.

3. Canned vegetables

Cans of beans, green beans, peas, roasted peppers, peeled tomatoes, sauerkraut, baby carrots, mushrooms… Sometimes they are not the cheapest option but the most practical or the only option in the case of fermented vegetables such as sauerkraut and the kimchi.

These vegetables can also be used directly because they are already cooked. You just need to heat or drain them and use them.

Homemade russian salad

Ingredients

  • 1 pot of vegetable stew
  • 1 cup of sunflower oil
  • 50 ml of soy milk (without sweeteners and without flavors)
  • ¼ teaspoon of salt
  • a pinch of garlic powder (optional)
  • 1 teaspoon dijon mustard (optional)
  • 2 tablespoons of lemon juice or vinegar

Preparation

  • Drain the vegetable stew very well and leave it on absorbent kitchen paper.
  • Make the vegetable mayonnaise starting with the milk of soy, salt, garlic and mustard and adding little by little, without stopping to beat, the oil.
  • Add the lemon or vinegar at the end and continue beating. Try it and rectify salt if necessary. If you want a more consistent sauce, add more oil, and if you want more liquid add more vegetable drink. You can have a look at this article I wrote about Veganesas.
  • Mix the vegetable stew with the veganesa we have made.
  • Store it in the refrigerator in a tightly closed container until you consume it. You can also add half a can of legumes, for example chickpeas, or strips of roasted pepper.

4. Fruits that last long

Bananas that are a little green, avocados, oranges, tangerines, plums, pears, apples, etc. Always have a good selection of fruits because that’s the only way to take one or two pieces and get out of the house. Or arrive hungry and chop an apple or a banana.

Also with some of them, like avocados, you can also make salty dishes, especially salads and sauces.

Colorful breakfast

This recipe serves for breakfast and snack, or mid-morning, or whatever you want, leave 2-3 servings and you’ll have a lot of flavors and a creamy texture without having to cook anything.

Ingredients

  • ¼ cup oat flakes
  • 1 cup of soy drink
  • ½ apple
  • 1 medium banana
  • 1 tangerine
  • 1 handful of dried cranberries
  • a handful of raisins
  • a handful of chopped nuts

Preparation

  • Mix in a bowl the oatmeal with the soy drink.
  • Wash the apple and cut it into cubes (you can peel it first). Add it to the bowl. Cut the banana into pieces and add it too. Tear off the tangerine and add the segments. Add the rest of the ingredients and mix everything well. Leave it in the refrigerator in a tightly closed container until the next morning.

5. Nuts

In general, they do not go bad, but if it is possible, once they are purchased, store them in hermetically sealed containers to avoid rancidity.

Nuts, almonds, cashews, sunflower seeds, pistachios and hazelnuts are the most versatile, which are the same for a snack as for preparing a vegetable paté, a salad or a snack.

They do not need cooking and you can take them in bags before leaving home.

Muhammara fast

Ingredients

  • 1 can of piquillo peppers (drained)
  • 1 large handful of peeled walnuts
  • 1 clove garlic
  • 2 tablespoons of olive oil
  • Salt to taste
  • Cayenne (if you want it spicy)
  • The juice of half a lemon

Preparation

  • Beat all the ingredients with the blender until you get a creamy pâté-like substance without large pieces.
  • Store it in the refrigerator in a tightly closed container until you use it.
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