The thought of cooking a completely new and exciting recipe with different ingredients every night can be daunting. That's because, well, it is pretty daunting! It's also completely unnecessary. You can regularly have inspiring, healthy and satisfying meals that are quick and easy, if you keep a well-stocked kitchen and use a spritz of creativity.
Here's a list of items to keep in stock to make weeknight cooking easy, and delicious!
Olive Oil (Extra Virgin)-use to make salad dressings (do not use for sautéing)
Canola Oil-less expensive than olive oil and just as healthy, use for lightly sautéing
Canned beans-great on salads, or to make veggie burgers with, or tacos
Lentils (dry)--these cook in less than 25 minutes and are full of protein
Oats-use for baked oatmeal, meatloaf, veggie burgers or just plain oatmeal!
Eggs-have breakfast for dinner! Make a frittata or an omelet with vegetables and cheese.
Breadcrumbs--use in salmon cakes, meatloaf, or to bread chicken or pork
Canned fish (salmon/tuna)--makes easy salads, sandwiches and salmon/tuna burgers
Sliced almonds--throw these in veggies to give some healthy fat and tasty crunch!
Plain yogurt (low or non-fat)--great substitute for mayonnaise and making creamy sauces with fewer calories
Lemons--use the zest to flavor vegetables, the lemon juice to add flavor to many recipes
Lower-sodium broths
Quinoa, brown rice or your favorite whole grain
Pasta (whole wheat or multi-grain)
Flour (whole wheat and white)--use for baked goods and to bread meats
Balsamic Vinegar and other flavored vinegars-- to mix up quick dressings
Roasted red peppers in the jar--add to pastas and salads for great flavor
Sun-dried tomatoes in the jar--add to any dish for a flavor punch
Garlic
Spices--quite possibly the most important thing on this list. Keep a wide variety on hand--they last a really long time.
Canola Oil-less expensive than olive oil and just as healthy, use for lightly sautéing
Canned beans-great on salads, or to make veggie burgers with, or tacos
Lentils (dry)--these cook in less than 25 minutes and are full of protein
Oats-use for baked oatmeal, meatloaf, veggie burgers or just plain oatmeal!
Eggs-have breakfast for dinner! Make a frittata or an omelet with vegetables and cheese.
Breadcrumbs--use in salmon cakes, meatloaf, or to bread chicken or pork
Canned fish (salmon/tuna)--makes easy salads, sandwiches and salmon/tuna burgers
Sliced almonds--throw these in veggies to give some healthy fat and tasty crunch!
Plain yogurt (low or non-fat)--great substitute for mayonnaise and making creamy sauces with fewer calories
Lemons--use the zest to flavor vegetables, the lemon juice to add flavor to many recipes
Lower-sodium broths
Quinoa, brown rice or your favorite whole grain
Pasta (whole wheat or multi-grain)
Flour (whole wheat and white)--use for baked goods and to bread meats
Balsamic Vinegar and other flavored vinegars-- to mix up quick dressings
Roasted red peppers in the jar--add to pastas and salads for great flavor
Sun-dried tomatoes in the jar--add to any dish for a flavor punch
Garlic
Spices--quite possibly the most important thing on this list. Keep a wide variety on hand--they last a really long time.
Now that you have a healthy, stocked pantry, here are some recipes to try:
Salmon cakes: take one can of salmon, add one egg, 1/2 cup breadcrumbs (or until you can make patties), and dried dill. You could also add some yogurt or mayonnaise. Saute in canola oil until browned on both sides and cooked through. Put on whole wheat bun with the fixins', or have by itself with vegetables on the side. Mix some horseradish into plain yogurt, or into ketchup, and it's delicious on top!
Taco Salad: put canned beans and canned corn on top of greens. Add some chopped tomato, green onion and a sprinkle of cheese. Buy some corn tortillas, cut them into strips, put them on a sprayed baking pan, coat them with the cooking spray, and bake at 400 for 15 minutes, turning halfway through. Now you have crispy tortilla strips to top your delicious salad with!
A well-stocked pantry saves you time and money. Just add in some lean meats, fresh or frozen fruits and fresh/frozen vegetables to your shopping list each week, and you are good to go!
Christina Wyatt is a Registered Dietitian and Certified Diabetes Educator. She counsels clients to help them lose weight, manage disease and meet their health goals. Her practice, Road to Wellness, LLC, is located in Margate, Florida.
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