Low Prep Foods

Low Prep Recipes and Mandarin Wellness Center
  • Organic spring mix salad (can add cherry tomatoes, sliced cucumbers) with salad dressing
  • Squash (zucchini or yellow)  cut off ends, slice in ½ lengthwise. Place in Pam-sprayed baking dish & bake for 20 minutes. Salt, +/-Italian Seasoning or light salad dressing
  • Freezer meals:  Chicken Tandoori, Chicken Biryani, Lemongrass & Basil             Chicken by Ethnic Gourmet in the freezer at Publix
  • Regular oatmeal,  add cashew milk, raisins, cinnamon in a large Pyrex bowl. Microwave to 9 – 10 minutes
  • Baby organic carrots with light ranch
  • Cucumbers and a little salt or dill
  • Green or Red Pepper
  • Riced Cauliflower (freezer section):  heat, add salt, pepper, olive oil, Parmesan cheese
  • Ezekiel bread in Publix freezer section: toast, spray butter, cinnamon
  • Peaches, pear, plums, nectarines, cherries, berries, grapes, bananas, apples
  • Organic baby greens (Walmart or Costco): no washing or cutting, just cook (even add to stew, soups)
  • Organic frozen vegetables (Costco and Walmart) can be warmed, then add salt, pepper, & a light salad dressing or olive oil
  • Add Baby Kale or spinach, shredded Zucchini, Yellow Squash to dishes
  • Swai – no fishy taste – or Wild Caught Salmon in the freezer at Walmart $10/2 lb
  • Rotisserie chicken (Walmart, Costco, Publix)
  • Tuna  – limit to once a week because of mercury
  • Canned Salmon
  • Herring, Sardines
  • Cauliflower crust organic pizza at Costco
  • Eggs:  scrambled, poached, boiled – Costco has peeled boiled organic eggs, 2/pack:  cut open and eat or make egg salad or deviled eggs
  • Artichoke Chicken: 
    • Bake
    • 3 – 4 Chicken breasts
    • Chopped onions
    • Riced Cauliflower
    • 1 can Artichokes hearts
    • ½ c Lite Mayo
    • 1 c Parmesan mix
  • Hummus
    • blend in blender
    • 1 can garbanzo beans
    • 1 tbsp olive oil
    • 2 tsp lemon juice
    • 2 tsp cumin
    • ¼ tsp salt
  • Kale Chips 
    • Pan spray pan, pour in baby kale, spray kale, add salt, and optionally nutritional yeast, bake 10 – 15 min 290 degrees or less.
  • Sunshine Carrot Salad
    • 3 c shredded carrots
    • 1 can crushed pineapple
    • raisins
    • mix together!
  • Eggplant Pizzettes
    • Bake Zucchini or Eggplant in ½” rounds for ~15 minutes
    • Cover with organic pasta sauce or Salsa, Italian seasoning, chopped green pepper & onion, mozzarella cheese. 
    • Bake 15 min more
  • Spinach Souffle
    • 1  large box organic spinach or other greens, cut up
    • 1  onion diced
    • 1-2 tsp garlic, chopped
    • 12 eggs
    • 4 c Cashew, Almond, Coconut, or Soy Milk
    • 4 c Mozzarella
    • Mix above and bake for 45 minutes @350 degrees
  • Chicken Curry
    • Chicken breasts   
    • Pan-fry, cutting into small pieces. Add:
      • Onion-saute till soft. Add:
      • Curry
      • Raisins
      • Coconut milk or yogurt. Mix over heat till raisins plump.
      • Great over salad, vegetables, or rice
  • Napa Cabbage Salad
    • 1 head napa cabbage, shredded
    • 1 c slivered almonds
    • 2 Tbsp olive oil
    • ¾ c apple cider vinegar
    • 2 Tbsp soy sauce
    • ¼ c Xylitol
    • Mix last 4 ingredients and pour over cabbage and almonds
  • Salad Dressing
    • ¼ c Lite Mayo
    • ¼ c. Brown Mustard
    • 2 Tbsp Apple Cider Vinegar
    • 2 Tbsp Xylitol
    • 1 tsp Curry
    • 1 tsp Rosemary
    • Mix together and pour over salad
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