Stock Your Kitchen for Fast Meals

cooking

Nov 28

The secret to preparing fast and delicious meals at home is to have the ingredients on hand. Here is a quick shopping list of staples for your kitchen. Having these items on hand will enable you to cook quick and healthful meals for breakfast, lunch, and dinner.To really save time, use the trick of over 80% of food and nutrition professionals surveyed: make planned leftovers! That’s right! When you cook, make it worth your while and make extra. You can freeze it or serve it the next day.Dry Goods to Keep On HandCanned or dry beansLentilsFavorite spices, herbs, seasoningsHealthful canned soupsOil and vinegarPastaPasta sauceRiceTuna fishWhole-grain breads and cerealsWhat to Put in the RefrigeratorFruitsVegetablesSalad vegetablesPotatoesSweet potatoesFat-free sour creamMargarine (light)Orange juiceParmesan cheeseSkim milkYogurt (light)What to Buy for the FreezerChickenGround turkey breast (skinless)Fish and seafoodLean cuts of beef or pork (loin or round)Fruits—great for smoothies and dessertsNutsVegetables for soups, stir-fry dishes, side dishes, and additions to pastaVeggie burgers

10 Fast Meal Ideas (or what to make with all of this stuff!):1. Baked potato stuffed with fat-free sour cream, steamed broccoli and parmesan cheese; tossed salad.2. Baked chicken or fish; steamed rice; salad or fresh vegetables.3. Spaghetti with lentils; salad4. Macaroni with turkey tomato sauce; salad5. Shrimp Vegetable Stir Fry with Rice6. Chili (vegetarian or with ground turkey breast) and rice; salad7. Veggie burger with baked sweet potato; fresh-steamed veggies8. Tuna macaroni casserole9. Vegetable soup10. Chicken stewRecipes available at www.foodandhealth.com

Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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