Use these healthy recipes to integrate the ‘rule of threes’ on your plate

Table of Contents

Get the newest Syracuse news shipped proper to your inbox.
Subscribe to our e-newsletter below.

Like numerous cooks, I viewed a large amount of cooking displays all through the pandemic. My show of alternative: all 18 seasons of “Hell’s Kitchen.” Aside from continually berating his cooks and ejecting them from his kitchen, Gordon Ramsay orchestrated challenges made to boost a unique space of the contestants’ culinary skills.

One particular particular challenge intrigued me, and I shortly replicated it in my personal kitchen. Ramsay’s contestants spun three wheels, every one particular containing substances divided by category: proteins, greens and starches. No make any difference how irrational the blend was, the contestants experienced to spotlight people 3 elements to Ramsay’s benchmarks.

I’m not positive how normally halibut, eggplant and lentils have been employed with each other, but this was a person of the lots of odd combos I fabricated from my randomized ingredient choice. Not only did this teach me how to prepare dinner with minimal food solutions, but it altered my perspective about the foodstuff I keep in my pantry, fridge and freezer, and finally what foodstuff to serve jointly.

In higher education, I have discovered to learn the “rule of threes” when it arrives to helpful food prep, locating a few of the healthiest, most very long-long lasting meals that will simplify anyone’s 7 days.


Here are a number of means I blend and match different proteins, veggies and starches at Syracuse University:


This is a classification I imagined would challenge me the most at college or university. I am a pescatarian, restricting my possibilities to seafood, which can be a lot more high priced than common meats. Nevertheless, I’ve carried out a excellent offer of range when it arrives to proteins via the use of meat choices these as tofu and tempeh.

For fish, I suggest obtaining it frozen and in big batches given that it can last in the freezer for in excess of a thirty day period. The very same ideology applies when food prepping with meats. Preferably you want to locate your two most loved fish I tend to use a leaner white fish — cod or flounder are quick selections — and a thicker filet like salmon, my preferred. Canned fish like tuna and salmon are also easy alternate options to cooked proteins, and they are straightforward to store given that they do not expire for years.

Tofu is also an underrated protein that I prepare dinner about 2 times a week. I desire to use it over tempeh given that it comes precooked, so all I do is possibly slash the tofu into cubes or scramble it into more compact chunks and get it nice and golden brown. A tofu press is a great, fingers-free way to drain your preferred tofu part.


Stocking up on a extensive range of greens will make your meal prep a lot easier. There is no want to overload on the freshest make — some rot quickly — and you certainly really don’t have to have far more than eight to 10 forms of vegetables in your fridge. Just like the proteins, it is important to know which to get contemporary and which are all right to retailer in the pantry or in the freezer.

The two musts for fresh veggies are spinach and lettuce because of to their versatility and simply because you generally don’t have to cook dinner them. Bell peppers are a shut 3rd, but they get a tiny extra time to chop and clean up. For heartier veggies like carrots and broccoli, you can go for fresh new, frozen or canned. (Yes, canned, freeze-dried broccoli exists!) The two can be eaten raw, and they are simple to prep out of the freezer due to the fact you can just toss them on to the stove or into the microwave.

Beans and corn are most effective when canned, as are green beans and other lighter, scaled-down veggies, which last a little around a 7 days when raw.


Starches take the longest to prepare dinner, but they’re the easiest ingredient to retailer in the fridge and to prepare dinner in massive batches. They also give a dietary reward to any food that is often overlooked by higher education learners. Irrespective of whether you are cooking rice, quinoa or even potatoes, every single big starch needs a really similar cooking system.

Rice and quinoa — the least difficult and most versatile starchy bases and sides to satisfy any meal — are cooked accurately the exact way, just with diverse cooking occasions. Quinoa can take the the very least amount of time on the stovetop. To last myself a 7 days, I typically cook a few-fourths to one particular cup of quinoa. The very same goes for rice, and I also like to mix them together.

For quinoa, the quinoa-to-h2o ratio I use is a single cup of quinoa for each and every 1 3/4 cups of h2o. For rice, I use a person cup of rice for every two cups of drinking water. Insert the grains and h2o to a medium-sized pot and carry the mixture to a boil. At the time it is boiling, decrease the heat to minimal and let it simmer until finally cooked, typically when the water is absorbed and the grains have expanded. The style examination is typically a dependable checker for doneness — the grains need to be gentle and moist but not a mushy consistency. When finish, switch off the warmth, clear away the pot from the warm burner and let steam for no longer than 10-12 minutes.

With these 3 foods groups, the alternatives of distinctive meals are unlimited. They each vary in cook moments and taste and can be interchangeable with practically any protein, vegetable or starch. Below are some of my go-to recipes to test for by yourself:

Pan-seared halibut with broccoli and rice
– Pat halibut dry and time with salt and pepper. Also, oil and heat a medium-sized skillet to medium-higher warmth.
– Location halibut on the pan and cook for about 3 to four minutes on each and every facet. Cook dinner halibut right until business and golden brown.
– In the meantime, cook dinner frozen broccoli in the microwave to package deal technical specs or on the stovetop until eventually defrosted and hot.
– Reheat rice in the microwave for 30-40 seconds.

Pan-seared salmon with sauteed asparagus, brussels sprouts and quinoa
– Chop brussels sprouts into thirds and snap off difficult ends of asparagus. Insert to an oiled, medium-sized skillet over medium high warmth.
– In the meantime, just take out a pre-thawed salmon filet and pat dry with a paper towel and time with pepper.
– Take out veggies when they have some coloration and are softened.
– Increase much more oil to the pan, if necessary. Salt the salmon and straight away position pores and skin-facet down on the pan. Cook for three minutes on just about every facet — increase or subtract a moment for thicker or thinner filets.
– Let it relaxation for one to two minutes then serve.

Shallow fried tofu salad with quinoa
– Chop lettuce and spinach into the dimensions of your picking and incorporate to bowl
– Coat the bottom of a pan with oil, and warmth around a medium-superior flame. Chop a third of a tofu block into cubes and time it with salt and pepper.
– Incorporate the tofu to the pan and rotate across all sides to attain a crispy, golden brown exterior. As soon as all sides are golden brown, switch off warmth and put tofu cubes on a paper towel to dry. Straight away salt tofu.
– Reheat quinoa in the microwave for 30-40 seconds.
– Mix ingredients in the bowl and serve.

Trisha Anderson

Next Post

Arab Cart Alley Mezza Is Closed, but Its Chef’s Mission Remains Vital

Mon Nov 22 , 2021
As Palestinian families faced imminent eviction in Sheikh Jarrah in May 2021, Khaled Alshehab, owner of Southeast Portland food cart Alley Mezza, took to Instagram to express his outrage — not just in response to the violence itself, but to the silence in the Portland food community. “What’s up Portland? […]

You May Like