While taking with a friend about eating healthy she said it seemed that cooking healthy was expensive and needed a lot of special ingredients. It doesn't have to be that way! Keep your kitchen stocked with some of these food items to create fast and flavorful meals and snacks.
Fruits and vegetables
- Fresh fruits: apples and oranges can last 1-2 Months in the refrigerator
- Frozen fruits like blueberries and strawberries have a shelf life of 6-8 months in the freezer can be used in oatmeal, smoothies and salads
- Fresh vegetables like carrots and celery have a shelf life of 1-2 months. Vegetables that are in season are usually cheaper.
- Frozen Vegetables have a shelf life of 6-8 months.
- Lettuce
- Kale and Spinach can be eaten cooked as side dish, put in salad, or used in smoothies.
- Frozen chopped onion and green peppers save time and usually cost the same as fresh!
- Low-sodium, low-fat pasta; pizza and tomato sauces
- Canned diced tomatoes
- 100 percent fruit juice, frozen
Dairy
- Fat-free or 1 percent milk
- Low-fat or fat-free yogurt
- Low-fat or fat-free cheese
Whole grains
- Whole-grain breakfast cereal
- Rice: brown , basmati, jasmine, risotto, wild, blends
- Oatmeal, quinoa, barley
- Whole-grain bread, pasta and crackers
- Popcorn
Protein
- Eggs
- Low-fat refried beans
- Black, kidney or navy beans
- Chick peas
- Low-sodium water-packed tuna
- Low-sodium canned chicken
- Other fish with omega-3 fatty acids
- Skinless white-meat poultry
- Tofu
- Nuts: almonds, pecans, peanuts, walmuts
- Peanut butter / Almond butter
- Frozen shrimp or scallops
- Frozen vegetable burgers
Pantry staples
- Oils: Olive oil, Coconut oil, Canola oil
- Vinegars: White, and/or Red wine , cider and balsamic vinegar
- Dried herbs: basil, oregano
- Spices: ginger, cinnamon, chili powder
- Flour, sugar, salt, baking powder, baking soda
While taking with a friend about eating healthy she said it seemed that cooking healthy was expensive and needed a lot of special ingredients. It doesn't have to be that way! Keep your kitchen stocked with some of these food items to create fast and flavorful meals and snacks.
