An easy, nutritious meal

Icy roads, cold weather. Snow. It’s just awful to drive in, yet try to get by in Orleans County without driving.

For elderly people in particular, the winter can be a hazard – a nutritional one. If you’re afraid the roads are dangerous, you’re more likely to stay home and make do with what’s in the cupboard than go out and do the essential shopping.

That’s a tough call. Certainly, we wouldn’t suggest you drive when it’s not safe. But we don’t want you to endure poor nutrition, either. Certainly, anybody who can’t get out can contact our Meals on Wheels program. In fact, perhaps you should, anyhow, because it’s a cost-effective, easy way to get a well-balanced meal.

But if you’re stuck, here’s one of our favorite meals, which can be made entirely from stuff that keeps in the cupboard or fridge:

1 16-ounce can of beans (pick your favorite) drained and rinsed
½ cup peas (canned or frozen)
½ cup corn (canned or frozen)
2 cloves garlic, minced or crushed
1 stalk celery, diced
1 carrot, diced
1 onion, chopped
1 bay leaf
½ tsp. cayenne pepper (or to taste)
1 cup cooked rice (brown rice has more fiber and a nice, nutty flavor)
2 cups low-sodium chicken broth or water

Saute garlic, carrot and onion briefly in a small amount of oil. Add rice, broth and bay leaf and cayenne and bring to a simmer. Add remaining ingredients and cook until the liquid is absorbed.

You can change the vegetables, of course. And you can spice any way you want – we’re particularly fond of hot sauce, but you can try it with a splash of lemon juice, oregano and basil, too. Or maybe some cumin and coriander and a bit of chili powder.

The best part is that it’s nutritious, easy, and probably already available.