We have loved sharing Sophia’s recipes with you so much that we have invited Tara to join in on the fun! From wheelchair-friendly recipes to cooking with pantry staples to new takes on old favorites, Sophia and Tara are offering healthy ideas to try in the kitchen while at home during the COVID-19 pandemic.
Tara McCarthy is a senior Dietetics student at the University of Delaware. Tara has always been interested in the relationship between the foods we eat and how they affect our overall health. She decided to study nutrition so that she could help others with their food choices, their behaviors towards food, and to impact their overall well-being. After she graduates, she plans to attend Molloy College for nursing school on Long Island, New York. Although not continuing her career in nutrition after she graduates from the University of Delaware, she is confident that she will carry everything she has learned and her love for nutrition into her work as a nurse.
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The COVID-19 Pandemic has affected the daily lives of everyone across the globe in some way. Most of us are choosing to stay home to stop the spread of the virus, which means most of us are also making more meals at home. With restaurants and bars closing or limiting service, some may be having a hard time adjusting to making home-cooked meals everyday. It also may be difficult to access fresh foods in the same way we used to because of the risk that comes with going to the grocery store, especially for people more at risk for complications of the virus. However, there are some amazing recipes out there that involve mainly pantry staples that can be just as nutritious and tasty as recipes made with fresh ingredients.
One of the greatest things about pantry staple items is their versatility. For example, beans can be used in many ways for different recipes. One day you can eat them cooked, the next day you can puree them for a soup, and the next day you may use them in a salad. This goes for all beans and lentils, including chickpeas, black beans and pinto beans.
My mom and I were looking for a simple chili recipe when stay-at-home orders were initiated, and we came up with this delicious recipe. The recipe is called three-bean chili and does not contain any meat since we were trying to make use of all of the canned beans we had! The beans in this recipe provide a plant-based source of protein as well as fiber, which helps to fill you up for a longer period of time. The recipe yields 6 servings and can be stored in an airtight container in the fridge for up to 4 days for leftovers!
Three-bean chili dinner
Yields 4-5 servings
- 1 onion, diced
- 2 garlic cloves, mashed
- 1 green pepper diced
- 1 red pepper diced
- 2 Tbsp olive oil
- Salt and pepper
- 1 can red kidney beans
- 1 tsp chili powder
- 1 tsp cumin
- 1 can diced tomatoes
- 1 can tomato paste
Directions:
- Heat the oil in a large pan over medium-high heat.
- Saute onion, garlic, peppers, salt and pepper in oil for 5 mins
- Add beans, spices, tomatoes
- Simmer on low for 1.5 hours
This next recipe is one of my favorites. I love pasta in any shape or form and I like it best when there are veggies added to the dish for extra nutrients. This recipe provides something a little different from the classic pasta with red sauce recipe. The veggies provide extra fiber which has digestive health benefits and helps to keep your appetite satisfied longer. Whole wheat pasta is recommended because of its whole grain content; however, if you only have regular pasta that is perfectly fine! This recipe can also be found on The Food Network website.
Pasta with Chickpeas and Veggies
Yields 4 servings
Ingredients:
- Salt
- 4 Tbsp. extra-virgin olive oil
- 6 cloves of garlic thinly sliced, or ***garlic powder
- 1 8 oz. bag frozen spinach, broccoli, or vegetable of choice
- 1 15-oz. Can chickpeas, drained and rinsed
- ¼ teaspoon red pepper flakes
- 12 oz. pasta of choice (whole wheat is best)
- ½ cup grated parmesan cheese
Directions:
- Bring a large pot of salted water to a boil
- Meanwhile, heat 3 Tbsp. of olive oil in a large skillet over medium heat
- Add the garlic/garlic powder and cook for 30 seconds, then stir in the spinach/broccoli/veggie of choice, chickpeas, salt and red pepper flakes. Cover and cook until the veggies have cooked, 4 to 5 minutes.
- Add the pasta to the boiling water and cook as the label directs. After a few minutes, remove 1 ½ cups of the pasta cooking water and add to the skillet. Simmer this, uncovered, until the liquid is reduced to half and the vegetables are tender, about 5 minutes.
- When the pasta is done, drain it. Add the pasta to the skillet and cook, tossing to combine. About 1 minute.
- Add the remaining 1 Tbsp. olive oil and toss. Remove from the heat and stir in the cheese.
