Answer #7

Oh, what a great question!

The first thing I think you have to have to cook well is a knowledge of what's in season in your area!  Nothing is healthier, tastes better or is better for you than fresh produce! And produce that is in season is usually pretty cheap. And if you can find a place to buy local produce, even better.  And if you can afford organic,  I'm a big fan - especially for those fruits and veggies with thin skins, or in which you eat the skins (like tomatoes).
Here are a couple of places to check out:

• A great list of foods in season and when
• Local Harvest can lead you to local and organic farm markets

I'd also suggest growing herbs.  Whether in a window sill garden, a big pot on the fire escape or a huge garden - whatever you have room for!  Herbs are full of vitamins and such, and adding fresh herbs to food increases the flavors tremendously.

As far as pantry staples for creating foods that are healthy, this would be my list of must haves:

• Whole grains: brown rice, whole grain pastas, whole grain, unsweetened cereals, whole grain crackers and such. Nothing says that a bowl of healthy cereal can't be lunch, lol.  There are great alternatives to fatty take-out for a single person.  A few squares of cheese, a slice of ham, some whole grain crackers and fruit makes a nice, healthy, simple dinner.  Pasta can be cooked in small batches, and can be delicious with a simple toss of heart-healthy olive oil, garlic and a small sprinkle of parmesan.
• Canned tuna: for sandwiches on whole grain bread or thrown into a salad for protein
• Dried fruit with no sugar: great for snacking right out of the bag, great for adding into bread recipes or throwing into salads.
• A good olive oil and flavored vinegars: both can be used for vinaigrettes for salads, marinating meat, etc.
• Nuts: great source of proteins, many contain omega 3s, they are filling and can be used in so many ways: as a snack, in salads, in breads, you can even grind them and use them for a coating on chicken or fish.
• Low salt, no-fat chicken broth (canned or boxed): Great for adding flavor to things, making sauces, making quick soups (just throw in frozen veggies, herbs, some chicken or shrimp and viola!)
• Lean meats.  For a single person, I'd say buy the regular sized portions, then split them up into single serve sizes to freeze.  Fish, chicken breasts and frozen shrimp all freeze well and can be used in so many ways.  Cook a ton of chicken breasts, cube up the meat and freeze in one serving packages.  You can take a serving out and throw it in the fridge in the morning to thaw, come home and do a quick stir fry, throw it in with pasta, make a sandwich, throw it in a salad, throw it in some chicken broth and make a soup!
• Lean deli meat for sandwiches and salads.  A slice of ham on a whole wheat English muffin is one of my favorite breakfasts!
• A couple of packs of frozen veggies.  Good for stir fries or soups when you don't feel like really doing a lot of cooking, to use in casseroles, or just as a side dish.
• Frozen fruit, especially out of season.  Use frozen in the blender in smoothies, thaw and throw on yogurt, mix into your cereal, use in baked goods (muffins!!), or just eat by themselves.
• Are you sorry you asked this question yet, lol?
• Plain Greek yogurt.  It's thicker and tangier than regular yogurt, so you can use it as a substitute for  sour cream.  Eat it with fruit, a smidge of honey, with granola.  Drain it for a couple of days, and you have yogurt "cheese" to mix with herbs and eat on crackers.
• Bags of pre-washed spinach.  Spinach is one of those miracle foods that you can do darn near anything with!  Throw it in omelets for breakfast.  Use it on a sandwich like lettuce for lunch (so much more nutritious than iceberg lettuce!).  Add it to hot pasta with garlic, olive oil and a little bit of hot pepper flakes for a side or main dish.  Use it for a salad.  Blanch it in boiling water just until it wilts, then mix it with garlic, little hot pepper and sesame oil for a great Asian flavored side dish.
• Sugar-free organic peanut butter.  A great add-in to smoothies for protein.  Great with a cut up apple.  And is anything better than a PB&J?

That's all I can come up with off the top of my head.  Anyone else have ideas?