5 Dump-And-Go Recipes to Try This Fall Along with Simple Changes to Make to Recipes You Love

We know life is hectic so don’t over complicate your meals!  Here are a few dump-and-go recipes to try this fall.  I also added some tips to boost up the recipes and some adjustments to make when exploring recipes on your own.  

Raisin Nut Oatmeal

• Slow Cooker oatmeal is great to put on the night before you go to bed and find breakfast ready when you wake up!  
• If you don’t have time to slice an apple, don’t worry about it and leave it out.  Maybe add some more dried fruit like craisins or dried cherries or grab a banana, apple or other handheld fruit while running out the door 
• You can always play with this recipe further – add more nuts or a variety of different nuts to up your protein and healthy fat intake (your brain and heart will thank you!) 
• You could also add on chia seeds, flax seeds, hemp hearts, protein powder, peanut butter powder to boost up the nutrients 
• If you want to keep it exactly the way it is, that is okay too!  Or maybe need something a little sweet? Add some mini chocolate chips!

One Pot Chicken Teriyaki

• Omit the addition of salt (You’ll get plenty of favor (and salt) from the different sauces)
• Select low sodium sauces and broths when you can
• Substitute jasmine rice with brown rice (may need additional time to cook)
• No time for chopping? No problem! Buy pre-cut peppers and onions (might see it in the store as a fajita pack) or broccoli florets
• If fresh veggies aren’t an option or taking too much time, lean on frozen.

Chili 

Okay this one is created by us so no link here! 

Ingredients: 

• 16 ounces frozen onion/pepper blend or 1 medium onion and pepper diced 
• 2 tbsp olive oil
• 1.5-2 lbs cooked ground meat (chicken, turkey, beef) or veggie crumbles
• 1 can (28 ounces) diced tomatoes
• 1 can (15 ounces) kidney beans (drained and rinsed) 
• 1 can (15 ounces) corn (drained) 
• 1 can (15 ounces) tomato sauce
• Seasonings of your choice (low sodium prepackaged chili spice mix)

Directions: 

1. Cook meat or veggie crumbles in pan over medium high heat for about 8-10 minutes until browned 
2. Add meat/veggie crumbles, diced tomatoes, beans, corn, tomato sauce and seasoning to Crockpot 
3. Cook on high for 4 hours or low for 6 hours 
4. Serve and top with hot sauce, some low-fat sour cream or avocados

This is a great crockpot meal that also can be stored in the freezer and thawed out for lunch or dinner in a pinch! I personally have some stored away in my freezer ready to be pulled out when the questions of “what’s for dinner?” comes up. 

Mexican Quinoa Casserole 

Another recipe by us!

Ingredients: 

• 1 cup dry quinoa
• 0.75 cup water 
• 1 can (14 ounces) fire roasted tomatoes (or diced tomatoes)
• 2 cans of beans drained and rinsed (15 ounces each), black, white, kidney (2 of the same or 2 different, whatever you want)
• 1 can (15 ounces) corn, drained (or 1 ¾ cup frozen or fresh)
• 1 bag frozen peppers and onion (14.4 ounces) or whatever veggies you have on hand 
• 1 taco seasoning packet 
• Shredded cheese- about 1.5-2 cups (1 8-ounce bag is 2 cups) suggested is Mexican blend
• Optional toppings: Salsa, jalapenos, avocado, sour cream, queso fresco, lime wedges, cilantro, tortilla chips, hot sauce

Directions: 

1. Turn oven to 375℉
2. Spray a 13×9 dish with non-stick spray
3. Add dry quinoa to bottom of dish
4. Add everything else except cheese (water, tomatoes, beans, corn, pepper/onion blend, seasoning) and mix
5. Cover with foil and bake for 30 minutes
6. Uncover and stir- if some liquid still remains at the bottom, let cook a little longer (about 5-10 minutes) for quinoa to absorb the water.
7. Top with cheese and bake for 5 more minutes until cheese is melty.
8. Serve and top with any additional toppings.

Note: You can replace the dry quinoa and water with 3 cups of cooked quinoa 

This is a great dump and bake recipe.  There is little to no prep and one dish to clean up. This is great for having leftovers aka so easy for another dinner and or pack for lunch the next day. 

Dump-and-Go Meatball Lasagna

• There’s not many substitutions I would make here!  
• Use whatever sauce you’d like 
• Use whole wheat pasta 
• One thing I definitely would recommend is serving with a side of a vegetable (broccoli florets, snap peas or cooked baby carrots require zero chopping or even a bag of frozen veggies will do!) 

Take-a-ways when making any recipes that you stumble upon on Pinterest, Facebook, Google or Instagram: 

• Use low sodium or no sodium broth and stock and maybe hold off on adding more salt to the entrée till you try it. This helps me keep the sodium in check, and you can always season with other spices and herbs.  

• Swap out ground beef with ground turkey.  Ground turkey is lower in saturated fat.  If you want to use ground beef, look for 93/7 or 95/5.
• Leave the skins on vegetables like potatoes and carrots.  That means more vitamins, minerals, and fiber.
• Add another can of beans, prepare with more chicken than the recipe called for, tack on more nuts.  This can help you get more protein in. 
• Select whole wheat and whole grains (brown rice, whole wheat pasta, quinoa, oats) whenever you can!  
• Add more vegetables than the recipe calls for or even different vegetables to add variety.  Now you don’t have to over do it – just think another ¼ – ½ of a cup more might make a difference for you and what your body needs. 
• Can you cut corners by buying pre-cut vegetables or fruit or veggies/fruit that can be eaten the way that they are?  Lean on frozen when you have to!  I always have a bag of frozen broccoli and stir fry veggies in the freezer for when I’m in a pinch! 
• Can I use low fat cheese, low fat sour cream or 1% milk?  Or maybe just top with less cheese with whole milk or regular sour cream. This can help lower your saturated fat intake. 

Remember at the end of the day, we want our meals to be easy while hitting as many food groups as we can to make sure we are staying fuller longer and getting those nutrients that our body needs. 

Happy Fall Ya’ll, 

This blog was written by Amanda J. Stahl, RD, LDN, co-founder of Simple Start Nutrition.  For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.  Also feel free to contact us, by visiting our website (simplestartnutrition.com) to schedule an appointment to discuss your nutrition related needs.