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 Hand
Canned or dry beans
Favorite spices, herbs, seasonings
Healthful canned soups
Oil and vinegar
Whole-grain breads and cereals
What to Put in the Refrigerator
Fat-free sour cream
What to Buy for the Freezer
Ground turkey breast (skinless)
Fish and seafood
Lean cuts of beef or pork (loin or round)
Fruits—great for smoothies and desserts
Vegetables for soups, stir-fry dishes, side dishes, and additions to pasta
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; salad
4. Macaroni with turkey tomato sauce; salad
5. Shrimp Vegetable Stir Fry with Rice
6. Chili (vegetarian or with ground turkey breast) and rice; salad
7. Veggie burger with baked sweet potato; fresh-steamed veggies
8. Tuna macaroni casserole
9. Vegetable soup
10. Chicken stew
Recipes available at www.foodandhealth.com
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. But after learning that the quality of a croissant directly varies with how much butter it has, Judy sought to challenge herself by coming up with recipes that were as healthy as they were tasty.
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 in nutritional science 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.