Part Two: Stocking Your Healthy Kitchen
The Hood Answer Mom, Elizabeth M. Ward, M.S., R.D.Spring cleaning your kitchen is more than an activity, it's a state of mind. You feel empowered by taking stock of what you have on hand, and using it up. You get to clean, categorize, and label. Your kitchen is so together that your urge for take-out is on the wane.
My last blog entry was about how best to spring clean your kitchen. Once you've purged the refrigerator, freezer, and cabinets of outdated and unhealthy choices, you need to fill them with more nutritious fare to help you get meals and snacks ready in minutes, for yourself, and your family.
Keep your cupboards crammed with the ingredients you need by posting a running list on a bulletin board or the refrigerator. Write down what you need as you use it up. You can use the following list of healthy ingredients as a template for what to buy. Add and delete items to fit your family's needs.
Breads and Grains
• Whole grain bread, such as whole wheat English muffins and rolls, whole wheat naan, whole wheat pita bread and whole wheat tortillas
• Pasta, preferably whole wheat
• Quick-cooking fortified brown rice and fortified white rice
• Whole grain crackers
• Quick-cooking oatmeal
• Whole grain breakfast cereal
• Prepared thin pizza crust
• Frozen whole grain waffles
Fruits and Vegetables
• Frozen, plain fruits and vegetables, such as corn, peas, and blueberries
• Canned fruit in its own juice, such as pineapple; and applesauce
• Canned "no salt added" or reduced-sodium tomatoes
• Jarred marinara sauce
• Canned beans, such as garbanzo, or dried beans
• Your family's favorite fresh fruits and vegetables, including apples, bananas, grapes, melon, strawberries, sweet potatoes, potato and tomatoes
• Dried fruit, such as raisins and cranberries
• Salad greens
Dairy Foods
• Plain or flavored
Hood Milk
or
Simply Smart Milk
•
Hood Cottage Cheese
• Reduced fat cheeses, including cheddar
• Plain, low fat yogurt
Meat and Other High-Protein Foods
• Light tuna fish and salmon in a pouch
• Tofu
• Peanut butter or sunflower seed butter
• Nuts, such as walnuts, peanuts, and almonds
• Sunflower seeds
• Whole roasting chicken (keep one on hand in the freezer)
• Large eggs
• Lean ground beef (90% lean or higher)
• Boneless, skinless chicken breast
• Pork tenderloin
• Frozen shrimp
• Garden burgers
Condiments
• Balsamic or red wine vinegar
• Tub margarine
• Olive and canola oils
• Ketchup
• Reduced-fat mayonnaise
• Mustard
• Reduced sodium soy sauce
• Reduced sodium chicken broth
• Salsa
• Lemon juice
Healthy Staples = Meals and Snacks in Minutes
Now that you have healthy staples on hand, use them in easy to prepare meals and snacks, such as these:
• Chicken, shrimp, or tofu and vegetable stir-fry over white or brown rice
• Roasted chicken, peas, and pasta
• Trail mix: nuts, whole grain cereal, and dried fruit
• Chili, salad, and whole wheat rolls
• French toast, fruit, and milk
• Green salad topped with salmon, whole wheat roll, fruit
• Pizza made from whole wheat naan bread, green salad, fruit
To watch Elizabeth Ward, the Hood Answer Mom, talk more about how to makeover your fridge and pantry, visit http://www.myfoxmaine.com/Global/story.asp?S=14667781 .