When you come home tired and hungry from a long day of work and the cupboards are empty, it's easy to spend excessive amounts on unhealthy fast food and takeout meals. But if you prepare ahead of time, stocking your pantry with healthy, affordable must-haves, making your own meals will be much less daunting. And it comes with a bonus:cook a little more than usual and you'll have leftovers ready for tomorrow's lunch (or even tomorrow's dinner). You don't need great recipes or ingredients to put a nutritious meal on the table. Fill your pantry with the things below, and you can start cooking quickly.
Frozen broccoli
A powerhouse of vitamins, fiber and antioxidants, broccoli is often ignored in favor of “trendier” vegetables. But there are endless ways to prepare broccoli, and purchasing large, frozen bags means you always have some on hand. Experience different variations with frozen broccoli in the oven, steamed broccoli with olive oil, garlic and lemon, or even broccoli pesto.
Dried lentils The great thing about dried lentils is that they are inexpensive, have a long shelf life and come in several variations to suit your taste. Lentils provide more folate than any other plant food. They come in several varieties:brown lentils are well known, but green, red and yellow lentils can also be found by searching a bit. Each type of lentil has its own taste and use.
Whole wheat pasta
A few minutes to boil the water, ten minutes to bring the pasta to the boil - done. If you're used to "white pasta," make the switch easier by buying two boxes, one whole wheat and one traditional, and slowly start mixing the two together. Whole wheat pasta has a nutty flavor and chewier texture than traditional pasta. Enjoy the benefits of whole grains and dietary fiber. Whole wheat pasta can be made with a variety of sauces, such as tomato, Alfredo or pesto – or simply with olive oil, garlic and herbs.
Walnuts
These nuts are usually more expensive than the other items on the list, but sometimes there are promotions and you can buy multiple bags. Walnuts contain healthy phenols and are incredibly tasty when crushed and added as toppings to yogurt, cereal and even pasta dishes. If you're feeling really adventurous, try making your own walnut butter.
Canned salmon Cheap and readily available, canned salmon is just as nutritious as its fresh counterpart. Canned salmon can be saved for a super quick meal:salmon salad. Drain the salmon and combine with a light mayo and desired seasoning for a light dinner on bread or whole wheat crackers. If you want a more hearty meal, make baked salmon croquettes.
Rice Delicious and affordable, rice is popular with many cultures for a reason. Make a big pot of rice and enjoy it with sautéed vegetables and beans for two days and make a quick fried rice the next day. Enjoy white rice in moderation.
Split peas
Like lentils, these come in multiple varieties, although you'll probably only find the traditional green type in most stores. Split peas are perfect for hearty, protein-rich and fiber-filled meals – especially ideal for a cup of soup on a rainy or cold day.
Dried Italian herbs
If you really feel like it, you can make your own Italian seasoning. But if you're like the rest of us, you'll probably benefit from purchasing a jar of this versatile spice blend. Italian herbs can be added as a finishing touch to both pasta and rice dishes.
Unsweetened cocoa powder The good news about cocoa is that it's actually pretty good for you, in its pure, unsweetened form. The news on the streets is that cocoa is a delicious source of antioxidants – don't just eat it, mix the powder with something else.
Peanut Butter/Nut Butter
Who didn't grow up with peanut butter on a sandwich? But did you know that you can make a delicious sauce for pasta, vegetables or rice? Look online for recipes, and you're sure to find something you like.
