Well, friends. It’s the last week of our Capsule Pantry series and we’ve made it through 16 recipes using just our one Capsule Pantry List of ingredients. I (Lauren) hope you're seeing how versatile your pantry and freezer can be! With just a few key ingredients you can create different flavors, combinations and even switch up the same dish by swapping out a protein or making the dish vegetarian. This week I am touching on a few classics. These are meals that you probably have already made or at least likely eaten, my recipes just have a few twists. I think it’s also important to note that with this capsule, it’s convenient but also on the healthier side. Just like with my Enchiladas, Stir Fry, and Kale Salad, the featured dish this week has a homemade sauce. You may be thinking, how is it easier when I can simply buy a sauce pre-made? And that’s a valid thought, but when you make your own sauces with simple ingredients, there are no preservatives and you control how much salt or seasoning. This is what will teach you to be a good home cook. It’s a lot a trial and error (and tasting! Taste your food people, as you cook, I can’t emphasize this enough).
My favorite thing about this version of spaghetti and meatballs is for sure the sauce. I personally love Vodka sauce, the perfect cross between alfredo and tomato. BUT, it’s not very good for you. This sauce isn’t quite on that level, but it does offer that creaminess while still being dairy free and loaded with healthy benefits because of the full fat coconut milk. The meatballs are simple and can be made with any type of ground meat. Sometimes I mix a couple of meats (like ground sausage and turkey) to give them some extra flavor. I like it over spaghetti squash but Chase prefers pasta, so I switch it up! Don’t stop there, keep scrolling for recipes for a Crustless quiche, Slow cooker BBQ, and Stuffed Potatoes.
Creamy "Pasta" and Meatballs
Ingredients
Meatballs
- 1 lb ground meat I used turkey
- ½ tablespoon italian seasoning
- 1 egg
- ¼ c onion diced
- 1 teaspoon mustard
- 1 teaspoon aminos or soy sauce
- 1 teaspoon worcestershire
- Salt & pepper
Sauce
- 2 cans tomato sauce or 28 oz diced tomatoes*
- 2 garlic cloves
- ¼ c onion diced
- ¾ c coconut milk
- ½ crushed red pepper
- ½ tablespoon italian seasoning
- ¼ teaspoon salt
- Pinch of pepper
- Pasta of choice-- Traditional spaghetti or angel hair noodles spaghetti squash, or zucchini noodles
- Parmesan cheese or nutritional yeast if desired
Instructions
- Set oven to 350 degrees. Prepare baking sheet with parchment paper.
- If using spaghetti squash, you’ll need a second baking sheet or pan.
- Cut spaghetti squash in half long way and scoop out seeds.
- Pour oil inside the squash evenly, and sprinkle with salt and pepper, then place oiled side down on the pan. Bake for 25-30 minutes.
- Place all meatball ingredients in a bowl along with meal and mix until well combined.
- If you don’t mind getting your hands dirty, form mixture into balls (it will be a bit sticky), and place them on the prepared baking sheet. You can also use a small ice cream scoop. Bake for 15-20 minutes.
- While meatballs bake, place all sauce ingredients in a saucepan on medium cook for 5 minutes and then turn to low for 5 more. Stir on occasion.
- If using a boxed pasta, cook as directed on box.
- Plate your pasta of choice, add meatballs and sauce. Top with parmesan or nutritional yeast.
Notes
Nutrition
The Pantry Capsule: Crustless Quiche
Ingredients
- 1 sweet potato
- 1 tablespoon oil
- 1 cup spinach or ⅓ cup kale chopped
- ½ onion diced
- 1 clove garlic minced
- 7 eggs
- 1 c cheese of choice dairy free, I recommend So Delicious Shreds
- ¼ c milk
- 1 teaspoon herbs de provence
- ½ teaspoon salt
- Pinch of pepper
- Optional:
- ½ c cherry tomatoes halved
- 3 strips Bacon cooked and cut into pieces
Instructions
- Preheat oven to 375 degrees and oil a pie pan.
- Thinly slice sweet potato and lay into pie to form a crust on the bottom and sides, it’s okay to overlap a little.
- Bake for 15 minutes.
- While the “crust” bakes, heat oil over medium-high and saute onion, garlic for 4 minutes, add spinach/kale (and tomato if using) cook until spinach is soft. Drain excess liquid if needed.
- In a bowl, whisk together eggs, cheese, milk, seasoning.
- Spread spinach mixture evenly over sweet potato crust. (Sprinkle bacon pieces if using.)
- Pour egg mixture over everything and bake for 35-40 minutes.
The Pantry Capsule: Slow Cooker BBQ with Peas & Roasted Potatoes
Ingredients
- 1.5-3 lb Pork Shoulder or Chicken Vegetarians see notes, yours will not use a slow cooker
- ¾ c apple cider vinegar optional
- 1 teaspoon chili powder
- 1 cup bbq sauce
- 2 cups peas
- 4 cups potatoes cut into bite size chunks
- 1 tablespoon oil
- 1 tablespoon herbs de provence
- Salt & pepper
Instructions
- Season meat with salt, pepper, and chili powder.
- Place meat in a slow cooker, pour vinegar over meat. (If not using vinegar, use water.)
- Cook on low for 6-8 hours. Drain liquid and transfer meat to a baking sheet. Chop or shred meat and return to the slow cooker.
- Add barbecue sauce and continue to cook for 30 minutes.
- While it cooks, turn oven to 400 degrees.
- Place chopped potatoes on a parchment lined baking sheet.
- Drizzle oil and sprinkle with herbs de provence and salt and pepper.
- Cook for 25-35 minutes until cooked you can stick a knife through easily.
- Warm peas in the microwave or on stovetop.
- Serve bbq on bread or over potatoes.
Notes
Nutrition
The Capsule Pantry: Sloppy Joe's
Ingredients
- 1 pound ground meat vegetarians can substitute 1 ½ c cooked lentils
- 2 tablespoons oil I use coconut
- 1 large onion
- 2 garlic cloves minced
- ¼ c tomatoes canned or boxed
- ½ cup ketchup
- ¼ cup aminos or soy sauce
- 1 teaspoon salt
- ½ teaspoon pepper
- Optional: 1 Green or Red Sweet Pepper
- Bread/buns or sweet potatoes or zucchini noodles for serving
Instructions
- Cut up onion (and pepper if using) and garlic.
- Heat coconut oil in a large skillet over medium.
- Cook onions (and peppers) for about 4 minutes, then add garlic, cook for a minute more.
- Add ground meat and break it up, cook through..
- Now add ketchup, aminos, and tomatoes, stir to combine.
- Turn heat to low and cook for 10-15 minutes.
- Serve on a baked sweet potatoes, zucchini noodles or traditionally on bread/bun as a sandwich.
Nutrition
Jennifer says
This looks so good!!!
Jennifer
Effortlessly Sophisticated