These five minutes healthy meal ideas are perfect for Valentine’s Day and vegans. The recipes are very easy to adjust to make vegan and non-vegan versions. All food groups are included with toasty appetizer, yummy salad with tuna (or vegan tuna), hummus veggie wrap (1/2 a serving should be plenty) and fruit with dip or fruit salad.
White Bean Spinach Tomato Parmesan Toast
You can prepare the nutritious bean spinach mix in advance and refrigerate for up to 2 days. Reheat in microwave before baking the parmesan toast, making this a two step five minute healthy meal idea.
Heat : 2 tbsp Extra-Virgin Olive Oil on medium-high in non-stick skillet
Add: 4 cloves Garlic, minced – cook apx. 1 minute.
Mix in: 4 medium Plum Tomatoes, chopped and 15 oz. White Beans, rinsed.
Stir constantly, apx. 2 minutes. Beans and tomatoes should be soft.
Add: 10 oz. Baby Spinach, ¼ tsp Salt, ½ tsp fresh ground Pepper, ½ cup vegetable broth
Stir constantly, apx. 2 minutes.
Remove from heat and mix in ¼ cup fresh Basil or 2 tbsp Pesto
Preheat oven to 450 degrees.
Top 4 slices of Bakery Bread (I recommend Whole Wheat) with ¼ cup fresh grated Parmesan Cheese.
Bake on baking sheet until bread is crispy, apx. 5 minutes.
Spoon bean spinach mix on top of Parmesan toasts.
Fun Valentine’s Day meal idea: Slice them and place into a V to symbolize your love!
Salad With Tuna
Tuna (or Vegan Tuna) mixed with 1 tbsp. Kraft Mayonnaise Reduced Fat with Olive Oil
Serve over a bed of Romaine.
My favorite dressing: Maple Grove Farms of Vermont Fat Free Balsamic Vinaigrette Dressing
Top with juice of a Lime.
Hummus Veggie Wrap
Line the inside of your Wrap (I like Wheat) with:
Hummus (check out my hummus recipes here), Feta cheese, Olives, Tomatoes, Lettuce, Red/green Peppers
Optional: Cucumbers, Onions and My favorite dressing: Maple Grove Farms of Vermont Fat Free Balsamic Vinaigrette Dressing
More fun Valentine’s Day meal idea: Slice them and place into a V to symbolize your love!
Fruit Dip (Vegan and Non-Vegan)
Great with: Strawberries, Grapes, Pineapple (canned is fine), Kiwi, Bananas, Watermelon
Non-Vegan: Soften 16 oz. Low Fat or No Fat Cream Cheese and mix with 16 oz. Marshmallow Crème
Vegan: Use Tofu as a cream cheese substitute.
Mixing Fruit in with the Dip makes a nice Fruit Salad.
Heart bowls to serve the fruit and even the dip in add a nice touch on Love Day.
Each of these easy quick recipes have nutritional value! These five minute nutritional Valentine’s Day meal ideas (with vegan food options) follow recommendations from the Healthy Eating Pyramid according to Department of Nutrition, Harvard School of Public Health. A good way to tell if you are eating healthy is to remember that what comes from the earth is best. The Healthy Eating Pyramid lists meat and breads at the top, meaning you should consume less of it than earthy fruits and vegetables.