A Driver’s Guide to Health: 8 Recipes for Nutritious Meals that Travel Well
When you are on the road, it is often a struggle to find decent meals that are nutritious, filling, and inexpensive. You might also be tired of greasy and repetitious fast food. There is a solution to help you end this struggle: Food Prep!
By preparing meals and snacks in advance, you can, not only enjoy homecooked meals of your choice throughout the shift but also save money. Check out these keep-well recipes you can easily pack to take with you on your routes. Make sure your truck is equipped with a mini fridge or a cooler with ice packs and throw out any leftovers at the end of your trip.
Hummus Veggie Wraps
- 1 1/2 cups hummus
- 4 (8-inch) whole-wheat or spinach tortillas
- 2 cups spinach and baby kale blend
- 1 large bell pepper, seeded and thinly sliced
- 3/4 cup crumbled goat cheese
- 1/2 teaspoon ground black pepper
- Cooking spray
- Spread about 1/3 cup hummus over each tortilla, leaving a 1/2-inch border around edges.
- Top each with 1/2 cup spinach and kale blend, one-fourth of bell pepper, 3 tablespoons goat cheese, and 1/8 teaspoon pepper. Roll up wraps.
- Heat a large skillet over medium-high heat — coat pan with cooking spray. Add wraps; cook 1 1/2 minutes on each side or until lightly browned.
Pinwheel Italian Calzones
- 1/2 cup ricotta cheese
- 1 teaspoon Italian seasoning
- 1/4 teaspoon salt
- 1/4 cup grated Parmesan cheese
- 1/2 cup shredded mozzarella cheese
- 1/2 cup chopped pepperoni
- 1/4 cup finely chopped fresh mushrooms
- 1/4 cup finely chopped green bell pepper
- 2 tablespoons finely chopped onion
- 1 (8 ounces) can refrigerated crescent roll dough
- 1 (14 ounces) jar pizza sauce
- Preheat the oven to 350 degrees F (175 degrees C).
- In a medium bowl, stir together the ricotta cheese, Italian seasoning, salt, Parmesan cheese, mozzarella cheese, pepperoni, mushrooms, green pepper, and Set aside.
- Unroll the crescent roll dough and separate into 4 Press the remaining perforations together to seal. Spread the filling evenly onto the rectangles. Roll up the filling inside the dough starting at the short side. Slice each finished roll into four slices, and place cut side down onto a baking sheet.
- Bake for 10 to 12 minutes in the preheated oven, until lightly browned. While the pinwheels are baking, warm the pizza sauce. Serve the pinwheels with pizza sauce in small cups for dipping.
- 1 (10 ounces) package frozen chopped spinach, thawed and drained
- 2 cups finely crushed herb-seasoned dry bread stuffing mix
- 1/2 cup grated Parmesan cheese
- 2 teaspoons garlic powder
- 1/2 teaspoon ground black pepper
- 1 teaspoon Italian seasoning
- 1/2 cup melted butter
- 3 eggs, beaten
- Preheat oven to 350 degrees F (175 degrees C).
- In a large bowl combine spinach, stuffing mix, Parmesan cheese, garlic powder, black pepper, Italian seasoning, melted butter, and
- Shape into walnut-sized balls and place on a baking sheet.
- Bake in preheated oven for 20 minutes, or until heated through and browned.
Copycat Starbucks Protein Bistro Box
- 1 large egg, hard-boiled
- 1 carrot, cut into 1/2-inch sticks
- 2 celery stalks, halved
- 3 slices apple
- 1 tablespoon peanut butter
- 1 ounce sharp cheddar cheese, cubed
- 1 Pita Bread
- Place egg, carrot, celery, apple, peanut butter, cheese, and pita bread into meal prep containers.
Pizza Pasta Salad
- 1 (12 ounces) package garden spiral noodles, cooked and rinsed in cold water
- 1 cup pepperoni slices, halved (more to taste)
- 1 can black olives, drained well
- 4 ounces mozzarella cheese, cubed
- 1/2 cup shredded Parmesan cheese
- 1 cup diced green or red pepper
- 1/2 cup cherry tomatoes, halved
- 2 bunches green onions, sliced
- 1 1/2 – 2 cups zesty Italian dressing, divided use
- Toss together the noodles, pepperoni, olives, cheeses, peppers, tomatoes, and green onion. Stir in 1 cup dressing.
- Refrigerate at least 3 hours or overnight to allow pasta to soak up flavors. When ready to serve you will need to add more dressing as needed.
Lebanese Lentil Salad With Garlic And Herbs
- 1 cup green lentils (or use brown lentils, which will cook a bit more quickly)
- 2-3 tablespoon + 2 tablespoon extra-virgin olive oil
- 10-12 cloves garlic, very finely minced (use more or less to taste and depending on the size of the garlic cloves)
- 3/4 cup finely chopped fresh mint
- 3/4 cup finely chopped fresh parsley
- 4 tablespoon fresh-squeezed lemon juice
- 1 1/2 teaspoon. ground cumin
- 1/4 teaspoon. ground allspice
- salt and fresh ground black pepper to taste
- Rinse lentils and pick out broken ones or any small stones. Put lentils in a small pan with 3 cups water, bring to a boil, then simmer until lentils are tender, about 25-30 minutes. (Actual cooking time will depend on the freshness of the lentils. Older lentils will take longer to cook.)
- While lentils cook, very finely minced 10-12 fresh garlic cloves. Heat 2-3 T olive oil in small frying pan, add garlic and cook over very low heat until garlic is very fragrant but barely starting to get some color, about 7-8 minutes. Turn off heat.
- While garlic cooks, finely chop the desired amount of fresh mint and parsley. Whisk together lemon juice, other 2 T olive oil, ground cumin, and ground allspice.
- When lentils are tender, drain well and transfer to a bowl. Turn heat back on under pan with the garlic, add lemon juice dressing mixture and heat about 1 minute. Pour heated dressing over the lentils, then gently stir to combine, so all the lentils are well-coated with the dressing. (You can let it cool a little at this point if the lentils are pretty hot.)
- Stir in fresh herbs, then season the salad well with salt and fresh ground black pepper. Serve warm or at room temperature.
Apple, Almond, and Cheddar Sandwich
- 1 tablespoon unsweetened almond butter
- 2 (1-ounce) whole-grain bread slices
- 1/4 cup thinly sliced apple
- 1 (1/2-ounce) thin slice sharp cheddar
- 1 ounce lower-sodium deli ham
- 1 romaine lettuce leaf
- Spread half of the almond butter on one side of each bread slice.
- Layer one slice with apple, cheddar, ham, and lettuce.
- Top with remaining bread slice, almond butter side down.
Zucchini and Carrot Muffins
- 2 cups shredded carrot
- 1 cup shredded zucchini
- 1 cup chopped peeled apple
- 3/4 cup sweetened shredded coconut
- 1/2 cup chopped almonds
- 2 teaspoons grated orange zest
- 2 cups all-purpose flour
- 1 ¼ cups sugar
- 1 tablespoon ground cinnamon
- 2 teaspoons baking soda
- 1/2 teaspoon salt
- 3 large eggs, lightly beaten
- 3/4 cup canola oil
- 1 teaspoon vanilla extract
- Gently toss together carrot, zucchini, apple, coconut, almonds, and orange zest; set aside.
- In a large bowl, combine flour, sugar, cinnamon, baking soda and salt. Combine eggs, oil, and vanilla; stir into dry ingredients just until moistened (batter will be thick).
- Fold in carrot mixture. Fill greased or paper-lined muffin cups two-thirds full.
- Bake at 375°F for 20-22 minutes or until muffins test done. Cool in pan 10 minutes before removing to a wire rack.