Many people find themselves helpless on Friday evening when faced with their empty fridge. However, this absence of fresh produce does not condemn you to starvation: it is entirely possible to make delicious “cupboard” recipes, healthy and balanced.
The freezer, an ally you can count on
And yes! No offense to fans of fresh fruit and vegetables, the freezer is a great ally for preparing delicious meals.
“A well-stocked freezer can keep you and your family fed for a long time“, recalls TuftsNow, media of Tufts (University Boston – USA). “Frozen vegetables and fruits are an excellent choice for this reason. They are as nutritious as their fresh counterparts, if not more so, and they are much more convenient and time-saving because they are pre-washed and pre-cut. he explains.
As for frozen fruits, they are perfect for making smoothies, juices and quick ice creams (by adding frozen fruits straight from the freezer and Greek yogurt to a blender).
Another tip: always have frozen garlic, onions and aromatic herbs on hand to flavor your dishes. Shrimp, cubes of beef or chicken are also very practical: they defrost quickly in the microwave or in simmering water.
Good to know: the smaller the portions, the easier they defrost.
Cans, a practical and delicious solution
Cans are often underestimated in the kitchen, or even tossed aside. However, they offer numerous health benefits (vitamins, fiber, proteins, etc.) and considerable time savings.
Beans, lentils and chickpeas can be used in many recipes (curry, stew, falafel, etc.) and have many health benefits. Canned foods are also often less expensive than fresh products and allow you to always have healthy ingredients on hand (to enjoy as is or to reheat in a few minutes in a pan).
Finally, their long shelf life provides a certain flexibility, particularly valuable in the event of a last minute dinner.
“Just open the can, rinse it and mix it with salads, soups and other wraps,” reveals the media
TuftsNow. Another possibility: écrush legumes to make dips“, like hummus.
Special “empty fridge” recipes from our nutrition expert
Finally, what to cook when you have an empty fridge? Alexandra Murcier, dietitian-nutritionist, reveals some recipe ideas:
- Frozen wholemeal pasta with spinach;
- Chickpea curry (chickpeas, coconut milk and brown rice);
- Vegetable soup with red lentils (checking additives and salt);
- Frozen salmon and pan-fried vegetables Picard (or another brand)
- Frozen cod and Picard vegetable puree (or another brand);
- Wholemeal pasta and tomato sauce (checking that it has no added sugar);
- Wholemeal pasta and frozen ratatouille;
- Lentil dhal (lentils, rice, frozen vegetables and coconut milk);
- Frozen mashed sweet potatoes and turkey breast;
- Frozen beef carpaccio and canned green beans;
- Cantonese rice: brown rice, canned peas and frozen bacon.
“You can also keep fruit in the freezer to help out or to eat your favorite fruits throughout the year.“, advises the nutrition expert.
You are now ready to go!