Basic Ingredients for a Healthy Kitchen
The first step to start cooking healthy is to stock your kitchen with a variety of foods that you can throw together for healthy meals in a hurry.
Keep these foods on hand for fast meals on busy nights.
In the cupboard
Beans: Black, pinto, kidney, chickpeas, lentils, refried
Rice: Brown, long-grain rice mixes
Pasta: Whole-wheat spaghetti, fettuccini, penne, bowtie, ramen noodles
Other grains: Couscous, orzo, cornmeal, whole-wheat crackers, breadsticks, bread crumbs
Onions
Canned tomatoes: Diced, whole, seasoned, sun-dried, sauce, salsa
Canned vegetables: Mixed vegetables, green beans, mushrooms
Canned and dried fruits: Applesauce (unsweetened), raisins, dates
Sauces: Pasta, pizza, tomato-look for varieties that contain no or very little added sugar
Soups: Canned soups, broth, and bouillon and dried soup mixes-look for varieties that are lower in sodium and are broth-based rather than cream-based
Meats: Canned tuna, salmon, minced clams
Peanut butter
Low-fat or no-fat evaporated milk
Vinegars: Cider, red and white wine, balsamic
Your favorite herbs and spices
Oils: Olive, canola, peanut, and non-fat cooking spray
Whole Grain breads
In the refrigerator
Various Vegetables and fruits, mix it up as per seasonal favorites
Low-fat milk or non-fat milk and yogurt (without added sugar)
Reduced-fat cheeses: Cheddar, mozzarella, Swiss, Monterey Jack, cottage, Parmesan
Reduced-fat sour cream and cream cheese
Whole-wheat and corn tortillas
Eggs
Minced garlic
Sauces: Worcestershire, soy, teriyaki, and chili
Ketchup and mustard (spicy and Dijon)
Salad dressings with olive oil or reduced-fat
In the freezer
Frozen vegetables and fruits
Frozen chopped onions and chopped green, red, or yellow pepper
Breads: 100% whole-grain breads, dinner rolls, English muffins, bagels
Meats: Chicken breast, ground turkey breast
Fish: Red snapper, salmon, cod, flounder, sole