Transforming leftovers into flavorful new meals
With soaring grocery prices continuing to put pressure on household budgets, making the most of every food purchase has become more important than ever. According to the U.S. Bureau of Labor Statistics, home food costs rose 2.7% over the past 12 months.
Transforming leftovers into delicious new meals maximizes your food budget, cuts down on food waste and cures the boredom of eating the exact same dish twice.
“Some foods actually work better as leftovers,” says Jessica VanRoo, executive chef of the Susan Samueli Integrative Health Institute, part of UCI Health. “For example, cold, day-old rice is ideal for fried rice because it doesn’t get mushy. And sauces, stews, curries and braised meats develop richer flavors after sitting overnight in the fridge.”
These two versatile recipes, crafted by VanRoo and taste-tested by her kids, are sure to boost your kitchen creativity.
“They are adaptable to whatever leftovers you have on-hand,” she says. “They also cut cooking times and give you a quick base that may help you resist takeout ordering when you’re tired.”
Grain and egg muffins with spinach, feta and sun-dried tomato
Muffins made with grain, eggs and vegetables are a convenient combination of essential nutrients in a portable, portion-friendly format. This is less a fixed recipe than a formula, built to use the cooked grains sitting in your fridge.
Using leftover whole grains such as quinoa, brown rice, farro, barley or millet adds fiber, complex carbohydrates, vitamins, minerals and other beneficial plant compounds.
“The cooked grain does more than bulk up these muffins,” says VanRoo. “When mixed with the eggs, it helps them keep their taste and shape even after a few days in the fridge — and you do not need any flour.”
The eggs in this recipe are a source of high-quality protein and important nutrients, including vitamins D and B12, selenium and choline, which is important for brain health and memory.
“Having protein in the morning helps keep your energy steady,” she says. “Combining eggs and feta cheese give each muffin a good amount of protein, so you feel full and satisfied instead of getting hungry again soon after eating.”
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The spinach in this recipe contributes folate, vitamins C, K and A, along with other micronutrients. Sun-dried tomatoes provide a concentrated tomato flavor, potassium and more vitamins C and K, as well as antioxidant compounds such as lycopene.
“Spinach adds iron and the sun-dried tomato helps your body use it,” says VanRoo. “Your body absorbs plant iron better when you eat it with vitamin C, and tomatoes have plenty of that. This small pairing is a simple way to help you get more from your food.”
The sun-dried tomato also adds a rich savory taste while feta brings a sharp, salty flavor that makes the muffins taste great without adding much salt.
Garlic and scallions, from the plant family alliums, deliver allicin — a sulfur compound that has been studied for its potential cardiovascular and immune-supporting benefits. These vegetables also contain quercetin, which may help reduce inflammation, lower blood pressure and relieve allergy symptoms.
“Make a batch of these Mediterranean-inspired muffins on the weekend and breakfast is handled for most of the week — the perfect time-saving recipe for back-to-school,” says VanRoo.
Fried rice-style grains with chicken
This flexible grain-and-protein breakfast is an easy way to build a balanced meal from ingredients you already have on hand.
“This adaptable formula is built to use up the cooked grain sitting in your fridge and leftover protein from a previous meal,” says VanRoo.
Whole grains such as brown rice, farro, barley and quinoa provide fiber and important nutrients that support digestive and cardiovascular health.
“Cold grains are the secret to making this dish crispy and delicious, and it comes with an extra benefit. When you cook rice or other grains and chill them overnight, some of the starch converts to a type that your body treats more like fiber. This starch travels to your lower gut and feeds the good bacteria there. Day-old grains are not just easier to fry; they are also a bit easier on your blood sugar and good for your gut.”
Adding leftover proteins such as chicken, turkey, shrimp, tofu and edamame helps support muscle maintenance and promote fullness.
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Eggs also add high-quality protein, while stirring in a colorful mix of peas, carrots, peppers, cabbage, broccoli, mushrooms or leafy greens increases the meal’s fiber, vitamins, minerals and protective plant compounds.
In addition, the aromatics and previously seasoned ingredients add both flavor and nutritional value without requiring a heavy sauce or extra sodium.
Choosing low-sodium tamari can help keep sodium at a moderate level versus traditional soy sauce, while garnishing with toasted sesame oil, cashews or peanuts lends a nutty finish as well as healthy fats, protein and minerals.
“This recipe is great for cooking with kids,” VanRoo says. “Let them crack and beat the eggs, measure the tamari and choose the vegetables from the fridge!”