The SECRET To Fast Easy, Delicious And Healthful Meals: Pantry Planning

The SECRET To Fast Easy, Delicious And Healthful Meals: Pantry Planning

by Mary Saucier Choate M.S., R.D., L.D.

It can take very little time to prepare meals at home, even less than the time it takes to drive to a restaurant, look at the menu, order, wait to get served, eat, and drive home.

We are not talking seven-course gourmet meals, but tasty, hot meals that are filling, chockfull of veggies, and fast to fix. One thing to get straight is that while local fresh foods are best for the flavors they offer and close-to-home freshness, when the growing season is over, frozen and canned foods can step in very easily. Frozen is picked, washed and then frozen, locking in the nutrients until you thaw and cook them. Canned foods are similar in nutrition to those cooked from fresh, just look for low sodium versions or rinse in a colander to remove excess sodium. When time is short, foods such as bags of mixed salad greens, pre-grated or shredded cheese, whole-wheat pizza shells, jarred low sodium tomato sauce, and canned rice and beans are products that make preparing dinner fast and healthful.

It all starts with what you have on hand in your freezer, fridge, and pantry. When you have delicious and healthful basics ready to go, meals come together easily.

Here are some ideas for stocking your kitchen with nutritious staples. Once you are stocked up you’ll always have something on hand, ready to put together for a quick, tasty, and healthful meal!

In The Fridge

·         Cheese: Low fat and regular versions of shredded cheddar, grated Parmesan, feta, blue, mozzarella, and extra-calcium cottage cheese

·         Yogurt: Plain or fruit-flavored low fat

·         Vegetables: Baby carrots, celery, peppers, mushrooms, broccoli, lettuce

·         Fruit: Apples, pears, citrus, grapes, kiwi, berries

·         Protein: Eggs or egg substitute, lean meats, poultry, fish, tempeh, flavored tofu

·         Condiments: Horseradish, mustards, ketchup, mayonnaise and low fat sour cream

In The Bread Box
Whole-wheat or whole-grain:

·         rolls

·         pretzels

·         breadsticks

·         English muffins

·         tortillas

·         local artisan bread

·         crackers

·         nacho chips

In The Freezer

·         frozen vegetables, fruits, berries

·         frozen juice concentrate

·         extra bread products

·         whole-wheat pizza shells

·         low fat ice cream/frozen yogurt

·         shelled nuts

·         cheese tortellini or ravioli

·         whole-grain flours

·         ground flax seed (stored in freezer or fridge)

·         meats/poultry/fish

·         tempeh

·         veggie burgers/sausage

In The Pantry
Whole Grains:

·         whole-wheat pasta

·         whole grains (such as oatmeal, quinoa, brown rice)

·         whole-grain pancake mix

·         quick brown rice

·         whole-grain breakfast cereals

Produce— stored at room temperature:
Potatoes, onions, tomatoes, bananas, dried fruit

Sauces: Low sodium soy sauce, spaghetti sauce, salsa

Cooking and seasoning oils, dressing and spreads:
Canola oil, olive oil, sesame oil, cooking spray, salad dressings, nut butters

Vinegars: Balsamic, apple cider, wine, white vinegars

Canned Foods:

·         Water Chestnuts

·         Olives

·         Tomatoes (Regular and Stewed)

·         Green Chilies

·         Vegetarian Chili

·         Mushrooms

·         Variety of Beans

·         Evaporated Low Fat Milk

·         Refried Beans

·         Parmalat Milk (Shelf-Stable, Sold in Juice Box-Style Packaging)

·         Artichoke Hearts

·         Mandarin Oranges

·         Applesauce

·         Low Sodium Soups and Broths

·         Tuna

·         Salmon

·         Crab

·         Purchased Pesto

·         Clams

·         Chicken Breast

·         Sun-Dried Tomatoes

·         Roasted Red Peppers

·         Shelf-Stable Tofu

Herbs and Spices (store fresh herbs in the refrigerator; store dried herbs and spices in air tight containers, away from heat and light):
Starred herbs and spices are good “starters” to add to your pantry

·         Basil*

·         Garlic Powder*

·         Cayenne

·         Ginger

·         Chili Powder*

·         Lemon Pepper

·         Cinnamon*

·         Mint

·         Cumin

·         Nutmeg

·         Curry Powder*

·         Onion Powder*

·         Dill Weed

·         Oregano

·         Dry Mustard

·         Paprika

·         Garlic Bulbs* (Store At Room Temperature)

·         Parsley*

·         Pepper*

·         Red Pepper Flakes

·         Rosemary

·         Tarragon

·         Thyme

Cooking Tips and Ideas
Best time and money saving tip: make more than you need and freeze for another meal or for lunches. Cooked whole grains and cooked beans freeze very well. Cook extra and freeze in thin layers in freezer bags. When you need a quick meal, just break apart and add to your sauté pan on the stove or in a microwave safe container in the microwave to heat through.

Whole Grains
Mix cooked amaranth or brown rice with black beans, chopped peppers, tomatoes, basil, and parsley, and your favorite goat cheese or feta. Add a few teaspoons of balsamic vinegar for extra flavor.

Mix salsa, drained canned beans, cooked grains, and grated cheese together. Roll in a soft whole-wheat tortilla and heat in the oven or microwave for a satisfying healthful wrap.

Make a personal pizza on a toasted whole-wheat English muffin or whole-wheat pita round.

Vegetables
Keep bags of frozen vegetables on hand to add to spaghetti sauce, stir-fries, and macaroni and cheese.

Canned beans (such as garbanzo, pinto or black) can make a side salad into a meal salad. Round it out with a slice of whole grain bread or a bowl of soup.

And more beans! Spread mashed beans (such as pinto, black, or kidney) on nachos topped with salsa; in a pita with lettuce, tomato, and mustard or mayonnaise; or in a burrito with tomato and cheese. Keeping beans on hand makes it easy to create a delicious quick meal.

Canned chopped stewed tomatoes mixed with an equal amount of low fat milk or plain soymilk and heated over low heat until steaming makes an excellent quick homemade chunky tomato soup. Purée the mixture if you prefer a smoother texture.

Plant Protein
Try this simple sauce for vegetable stir fries: 1/3 cup nut butter of your choice, ½ cup boiling water, 1 tablespoon low sodium soy sauce, 1 tablespoon vinegar, 1 teaspoon minced garlic, ¼ teaspoon ginger and 1/8 teaspoon cayenne pepper. Whisk these ingredients together in a small bowl until smooth. Add a little more boiling water if it becomes too thick.

Veggie-based burgers, crumbles, and meatballs are fast to fix in Italian dishes, sauces, and casseroles. (Try veggie patty “chicken” Parmesan.)

For more ideas see “Really Speedy Quick-Prep Meals” below.

Getting Started –Web Cooking Tips
Kind of rusty in the cooking department? These websites and cookbooks are designed to get you going as a beginner cook.

FoodFit’s checklist lays the groundwork for a pleasurable, successful cooking experience.

Basics Of Cooking Lesson Series from About.com provides many basic explanations for beginner cooks, from reading a baking recipe to how to prepare fruits and vegetables.

Five Cooking Spices Every Beginning Cook Needs Absolute kitchen novices can start here with spices and herbs.

Just Learning to Cook Cookbooks

Absolute Beginner’s Cookbook: Or How Long Do I Cook a 3-Minute Egg? Revised 3rd Edition by Jackie Eddy and Eleanor Clark

Basic Cooking: All You Need to Cook Well Quickly by Jennifer L. Newens and Sebastian Dickhaut

Betty Crocker’s Cooking Basics : Learning to Cook with Confidence by Betty Crocker

The Healthy College Cookbook by Alexandra Nimetz, Jason Stanley and Emeline Starr

Now You’re Cooking: Everything a Beginner Needs to Know to Start Cooking Today by Elaine Corn