Making smart food choices is easier when you're prepared.
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 like peas, corn and spinach are great to have on hand and these have a shelf life of 6-8 months.
- Lettuce - Heads of lettuce tend to last longer than bags of cut lettuce. Shelf life of fresh-cut leafy greens is approximately 3-5 days, a head of lettuce 7-10 days.
- Fresh Kale and Spinach can be used as side dish, put in salads, soups, or used in smoothies. To maximize the shelf life , refrigerate in a plastic bag; do not wash until ready to use.
- Frozen chopped onion and green peppers save time and usually cost the same as fresh!
- Low-sodium cans of tomato sauces can be used to make spaghetti sauce, tomato soup, and pizza sauce.
- Tomato paste can be used as a thickener, in pasta sauce, used to make pizza sauce
- Canned diced tomatoes are great as a soup base, in a spaghetti sauce, or can be added to casseroles.
- Concentrated, frozen fruit juice keeps 6-8 months is if often much cheaper than buying a bottle of juice.
Items to have on hand for quick meal prep:
Dairy
Frozen veggies and fruits
- corn, peas, carrots, spinach, broccoli
- onions, green peppers, mushrooms, Shredded potato
- Strawberries, avocado, blueberries, peaches
Whole grains
- Rice: brown , basmati, jasmine, risotto, wild, blends
- Oatmeal, quinoa, barley
- Whole-grain bread, pasta and crackers
Protein
- Eggs
- Dried or canned Black, kidney, navy beans, or Chick peas
- Low-sodium water-packed tuna
- Low-sodium canned chicken
- Nuts: almonds, pecans, peanuts, walnuts
- Peanut butter / Almond butter
Pantry Staples
- Oils: Olive oil, Coconut oil, Canola oil
- Vinegars: White, Red , cider, balsamic vinegar
- Dried herbs: basil, oregano, thyme
- Spices: ginger, cinnamon, chili powder
- Flour, sugar, salt, baking powder, baking soda
Eating well at home doesn't require expensive or unusual ingredients, and cooking healthy meals does not have to take a lot of time. Pasta, barley, quinoa, or rice topped with veggies and a protein, or veggies in a wrap with rice and beans are quick and easy meal options. A plate that includes a hard boiled egg, a few berries or other fruit, some raw veggies, and healthy dips, like hummus can also be a quick and healthy meal!
