Kitchen Essentials for Quick and Nutritious Meals

Salmon is a fish that freezes well and cooks in a matter of minutes.

Photo: Photo courtesy of the author

For anyone who's trying to cut down on fatty and expensive take-out or avoiding the preservatives in pre-packaged convenience foods, a well stocked fridge and pantry can be a lifesaver.  Home cooking does not have to mean time consuming, either.  The following is a list of must-have ingredients and a few tips for using them to create a quick, healthy and nutritious meals using them.

For the Pantry
Stock up on whole grains: brown rice, whole grain pastas, whole grain, unsweetened cereals, whole grain crackers and bread. Nothing says that a bowl of healthy cereal with a bit of fresh fruit can't be lunch. Whole grain crackers can be paired with cheese and fruit for a simple summer dinner.  Cook whole grain pasta and give it a toss with heart-healthy olive oil, garlic and a small sprinkle of parmesan for a delicious dinner.

Canned tuna: A tuna  sandwich on whole wheat bread or tuna thrown together with a bag of pre-washed leafy greens makes a meal that just couldn't be simpler.

Unsweetened dried fruit: Great for snacking right out of the bag, great for adding into bread recipes or throwing into salads.

Pasta sauce: Jarred pasta sauce can be paired with a quick cooking pasta for a speedy dinner. With a few simple add-in's, it doesn't even have to taste like jarred sauce.

A good olive oil and flavored vinegars: Use to create vinaigrettes for dressing salads, marinating meat, adding to sauces, etc..

Canola oil: Many studies show canola to be as healthy or even healthier than olive oil.  It is also better for cooking at high heats such as browning meats or stir frying vegetables.

Nuts: A great source of proteins, many contain omega 3s. Nuts 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): A must have for adding flavor to  sauces and makes super-quick soups (just throw in frozen veggies, herbs, some chicken or shrimp).

For the Fridge and Freezer

Eggs: A simple meal of scrambled eggs, an omelet or a frittata can be whipped up in no time flat. Buying eggs from a local farm market ensures the freshest product available.

Parmigiano-Regiano cheese - This hard cheese can be stored (wrapped in a piece of paper towel then a piece of tin foil) for longer than most soft cheeses.  Grate it into an omelet, on top of salads, soups, pasta or fritattas to add flavor.

Lean meats.  Salmon, chicken breasts and  shrimp all freeze well, can be thawed fairly quickly and can be used in so many ways. Salmon can be prepared in a matter of minutes. Precook several chicken breasts, cube up the meat and freeze in  serving-sized packages. Place 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, or toss it into  chicken broth and make a soup.

Lean deli meat and cheese:  Use in sandwiches, cut up in salads, chopped into omelets.

Packs of frozen veggies: Excellent for side dishes, stir fries or soups.

Frozen fruit: Use right from the freezer in smoothies; thaw and add to yogurt, mix into cereal, use in baked goods, or just eat out of hand.

Plain Greek yogurt: Thicker and tangier than regular yogurt, you can use Greek yogurt as a substitute for sour cream or cream cheese in many recipes.  Eat it by itself with fruit, a smidge of honey, and/or granola. Drained for a few hours, and create yogurt "cheese" by mixing the yogurt into balls and adding a git of olive oil and herbs.  Eat with whole grain crackers or slices of crusty bread. 

Bags of pre-washed spinach. Spinach is an incredibly versatile green.  It can be added to omelets  or frittatas for breakfast, used as a green on sandwiches; added to hot pasta with garlic, olive oil and a little bit of hot pepper flake it makes a tasty side or main dish. It can be used to create a green salad. Blanched in boiling water just until it wilts, spinach can then mixed with garlic, a dash of cayenne  and sesame oil for a great Asian flavored side dish.

Sugar-free organic peanut butter: A great add-in to smoothies for protein, peanut butter is also great simply served with a cut up apple. Nothing could be simpler, of course, than a PB&J!

With a bit of planning, even the busiest working parent can whip up a  nutritious dinner in no time flat if they've made the effort to create a well-stocked kitchen.

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