Healthy Food Fast

We all need healthy, affordable and delicious recipes that are great for families. Our Cook County Health dietitians will share some of their favorite recipes that are easy to prepare and include many pantry staples.

10-Minute Chili

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5 Can Salad

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Baked Egg Bites

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Overnight Oats

10-Minute Chili

This quick, affordable and family friendly chili is packed with vegetables, fiber and plant-based protein. Made with pantry staples and fresh produce, it comes together in just 10 minutes and is perfect for busy weeknights.

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Recipe as PDF

Ingredients

  • ½ onion, diced
  • 2 celery stalks, diced
  • 1–2 zucchini, chopped
  • 2 bell peppers, chopped
  • 1 can corn, drained and rinsed
  • 1 can diced tomatoes (with juices)
  • 3 cans beans, drained and rinsed
  • Options: pinto, red kidney, cannellini, navy, or a mix
  • 1 tsp pepper
  • 1 tsp garlic powder
  • 1 tsp cumin
  • 1 tsp paprika
  • 1 tsp chili powder

Optional Add-Ins

  • Lean ground turkey (brown first if using)
  • Toppings: chives, cheese, avocado, cilantro or plain Greek yogurt

Instructions

  1. Sauté the Base
    Heat a splash of olive oil in a pot over medium heat. Add the diced onion and celery and cook for 2 – 3 minutes, stirring to prevent burning.
  2. Add More Vegetables
    Stir in the zucchini and bell peppers. Cook a few minutes until slightly softened.
  3. Add Canned Vegetables
    Pour in the drained corn and the can of diced tomatoes with all its juices. Stir to combine.
  4. Add the Beans
    Add three cans of rinsed beans – any combination you like.
  5. Season the Chili
    Sprinkle in:
    • Pepper
    • Garlic powder
    • Cumin
    • Paprika
    • Chili powder

    Mix well so the spices coat all the ingredients.

  6. Simmer
    Bring the chili to a gentle simmer. Cover and cook for about 10 minutes, stirring occasionally so the flavors blend.
  7. Serve
    Scoop into bowls and finish with your favorite toppings such as chives and cheese.

5-Can Salad

This simple, budget-friendly salad turns pantry staples into a colorful, fiber-rich dish that supports balanced eating. With a mix of canned vegetables, fresh add-ins and a light homemade vinaigrette, it’s easy to customize with your favorite flavors. High in fiber, plant-based protein and heart-healthy fats, this salad makes a nutritious side dish or a quick, satisfying lunch for the whole family.

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Recipe as PDF

Ingredients

Canned Ingredients (drained)

  • 1 can kidney beans (rinsed to reduce sodium)
  • 1 can sweet corn
  • 1 can green beans
  • 1 can diced tomatoes (regular, fire roasted, or seasoned)
  • 1 can roasted red peppers

Optional canned swaps:

Black beans, pinto beans, chickpeas, olives, beets, artichoke hearts, water chestnuts

Fresh Ingredients

  • Sliced red peppers
  • Chopped celery
  • Grated carrots
  • 2 – 3 scallions, chopped
  • Fresh parsley or cilantro (optional)
  • Diced avocado (for topping)

Vinaigrette

  • Olive oil
  • Lemon juice (or substitute balsamic vinegar + mustard for a zestier flavor)
  • Garlic powder
  • Onion powder
  • Salt & pepper
  • Dried oregano
  • Red pepper flakes

Instructions

  1. Combine Canned Ingredients:
    Add the drained kidney beans, corn, green beans, diced tomatoes and roasted red peppers to a large bowl. Rinse the beans first to help reduce sodium.
  2. Mix in the Fresh Vegetables:
    Add sliced red peppers, chopped celery and grated carrots. Stir in scallions and herbs like parsley or cilantro, if desired.
  3. Make the Vinaigrette:
    In a small bowl, whisk together:
    • Olive oil
    • Lemon juice
    • Garlic powder
    • Onion powder
    • Salt & pepper
    • Dried oregano
    • Red pepper flakes
  4. Dress the Salad:
    In a small bowl, whisk together:

Pour the vinaigrette over the salad and toss until everything is well coated. Top with diced avocado for heart-healthy fats and added creaminess.

Baked Egg Bites

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Recipe as PDF

Ingredients

  • Eggs 

  • Salt & pepper 

  • ½ cup cottage cheese 

  • Nonstick spray  

  • Broccoli  

  • Drained canned diced tomatoes 

  • Jalapeños 

  • Onions 

Instructions

  1. Prepare the tray:
    Spray a muffin tin with nonstick spray.
  2. Add vegetables:
    Place about 2 tablespoons of your chosen vegetables into each muffin cup.
  3. Blend the egg mixture:
    Blend eggs with salt, pepper, and ½ cup cottage cheese until smooth.
  4. Fill the cups:
    Pour the egg mixture evenly into the muffin tin.
  5. Bake:
    Bake for 15 – 20 minutes, or until the centers are set and no longer wet.
  6. Cool and store:
    Let egg cups cool completely. Portion 2 egg cups per bag or container for grabandgo breakfasts.
  7. Reheat:
    Warm in the microwave for 30 seconds before eating.

Overnight Oats

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Recipe as PDF

Ingredients

  • ½ cup oldfashioned oats 
  • Chia seeds
    • Or substitute flax seeds or hemp seeds 
  • Honey  
    • Or use Stevia or Splenda as a sugarfree sweetener 
  • Cinnamon 
  • Pinch of salt 
  • Milk of choice (2% milk, soy, almond, or other plantbased milks) 

Instructions

  1. Build the base:
    Add oats, chia seeds, honey (or sweetener), cinnamon, and a pinch of salt to a jar.
  2. Add milk:
    Pour in your preferred milk.
  3. Mix well:
    Stir until fully combined and no clumps remain.
  4. Refrigerate:
    Cover and refrigerate for at least 15 minutes but overnight is best for proper thickening.
  5. Customize in the morning:
    Add fruit, nut butter, or other toppings before eating.

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Healthy Food Fast
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