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Healthy No-Cook Meals – Essential Nutrition During a Power Outage

healthy no-cook meals

I have been one of the lucky few.  However, not so much for others this week finding themselves without power, water and safe drinking water in perishingly cold weather for several days.  Eating becomes a survival imperative rather than a culinary experience under such testing circumstances.  Shopping for food – whether it involves selecting ingredients or dining out – is a factor of what you can find rather than what you set out to get.  And what you cook is limited to what’s in the pantry and what you manage to lay your hands on in the grocery store.  Even with the experience and lessons learned from seasonal hurricanes I don’t think any of us anticipated how challenging this week would be.  But with the benefit of hindsight here are some healthy no-cook meals I may try to plan in advance next time.

Mexican Beef and Bean Nacho Salad

no-cook meals


  • 15 oz can red kidney beans, rinsed, drained
  • 15 oz can corn kernels, rinsed, drained
  • 4 oz drained roasted capsicum, thinly sliced
  • 1/2 red onion, finely chopped
  • 1/3 cup chopped coriander
  • 1 tablespoon olive oil
  • 1 tablespoon lime juice
  • 170g corn chips
  • 1 avocado, stoned, peeled, thinly sliced
  • 1 baby cos lettuce, leaves separated
  • 250g thinly sliced roast beef, coarsely torn
  • 1/3 cup (85g) chunky tomato salsa
  • 1/4 cup (60g) sour cream


Place the beans, corn, capsicum, onion and coriander in a bowl and toss to combine. Drizzle the bean mixture with the oil and lime juice. Toss to combine.

Arrange the corn chips, avocado and lettuce among serving plates. Top with the bean mixture, beef and salsa. Serve with sour cream.

American Canned Green Bean Salad

no-cook meals
American Canned Green Bean Salad
PhotoCredit: FisherNuts


  • 1 tbsp olive oil
  • 1 tsp vinegar (apple cider, white wine, or rice)
  • 2 tsp mustard (yellow, Dijon, or honey) Or use 1 TB for a bolder dressing
  • 1 tsp honey (optional)
  • 1 14oz can green beans (any variety, unseasoned)
  • 2 tbsp almond slivers or  sunflower seeds


Mix together the oil, vinegar, mustard, and honey (if using). Drain the liquid from the green beans.  After that add the green beans and almonds into a bowl with the dressing, and toss to incorporate.

Italian Antipasto Salad

no-cook meals
Italian Antipasto Salad
PhotoCredit: TheGirlWhoAteEverything


  • Canned Artichoke hearts
  • Olives
  • Canned diced tomatoes or fresh grape/cherry tomatoes
  • Thinly liced red onions
  • Jar of roasted red peppers
  • Salami, diced (if you have a small whole salami
  • Hard Italian cheese such as Pecorino
  • Italian green salad mix
  • Olive oil
  • Vinegar
  • Garlic powder
  • Oregano
  • Salt


Arrange the ingredients on top of a bed of Italian salad mix and enjoy!

No Fresh Produce?  No Problem

If the stores are closed or the shelves are empty of fresh produce, do not despair.  Here are some more suggestions for healthy no-cook meals inspired by Trish Calvo.

Several of these recipes include beans and legumes which are excellent sources of dietary fiber, protein, B vitamins and many other important vitamins and minerals. Additionally there is evidence that they can help reduce blood sugar, improve cholesterol levels and help maintain a healthy gut.

Corn salad

Combine drained canned corn with any leftover vegetables you have on hand (tomatoes, peppers, and onions, for example), chopped. Add drained canned black beans for example. Toss with a dressing made of 1 part apple cider vinegar and 1 part olive oil, fresh or dried basil, and a little salt and pepper.

healthy no-cook meals
Corn Salad
PhotoCredit: Delish

Grains and beans

Combine drained canned beans with a pouch of precooked grains, olive oil, and subsequently any herbs and spices. You can also add chopped veggies and nuts.

Tuna and white bean salad

Toss a can of white beans (drained) with balsamic vinegar, whisked Dijon mustard, olive oil, honey, and a dash of salt and pepper. Add chunks of fish or chicken (for instance tuna), dried chives and a little salt and pepper, and gently mix into the beans.  If you have celery or scallions, as a last step you can chop and throw those in too.

White bean and tuna salad
White Bean and Tuna Salad
PhotoCredit: SimplyRecipes

Smashed chickpea or white-bean sandwich

Drain canned chickpeas or white beans, drizzle with olive oil, and mash coarsely with a fork. Next, mix in a little garlic powder, dried oregano (or similarly parsley, mint, or basil), and salt and pepper. To finish, serve on bread or on the other hand with whole-wheat crackers for dipping.

Carrots and chickpeas

Grate carrots and combine with canned drained chickpeas, raisins, nuts, and a little cinnamon. After that simply toss with orange juice, lemon juice, or vinegar, and olive oil.

We hope this has given you some inspiration for some nutritious eating during these stressful times.  From all of us at Flavorly we send you our love and prayers and hope you are staying warm and nourished.  Not in the mood for assembling healthy no-cook meals?  Then Head over to Flavorly and order some of our delicious frozen meals.




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