Stock Your Kitchen for Fast Meals

cookingmenu planning
Written By Judy Doherty, MPS, PCII

The secret to preparing fast and delicious meals at home is to have the ingredients on hand. Here is a quick shopping list of staples for your kitchen. Having these items on hand will enable you to cook quick and healthful meals for breakfast, lunch, and dinner.To really save time, use the trick of over 80% of food and nutrition professionals surveyed: make planned leftovers! That’s right! When you cook, make it worth your while and make extra. You can freeze it or serve it the next day.Dry Goods to Keep On HandCanned or dry beansLentilsFavorite spices, herbs, seasoningsHealthful canned soupsOil and vinegarPastaPasta sauceRiceTuna fishWhole-grain breads and cerealsWhat to Put in the RefrigeratorFruitsVegetablesSalad vegetablesPotatoesSweet potatoesFat-free sour creamMargarine (light)Orange juiceParmesan cheeseSkim milkYogurt (light)What to Buy for the FreezerChickenGround turkey breast (skinless)Fish and seafoodLean cuts of beef or pork (loin or round)Fruits—great for smoothies and dessertsNutsVegetables for soups, stir-fry dishes, side dishes, and additions to pastaVeggie burgers

10 Fast Meal Ideas (or what to make with all of this stuff!):1. Baked potato stuffed with fat-free sour cream, steamed broccoli and parmesan cheese; tossed salad.2. Baked chicken or fish; steamed rice; salad or fresh vegetables.3. Spaghetti with lentils; salad4. Macaroni with turkey tomato sauce; salad5. Shrimp Vegetable Stir Fry with Rice6. Chili (vegetarian or with ground turkey breast) and rice; salad7. Veggie burger with baked sweet potato; fresh-steamed veggies8. Tuna macaroni casserole9. Vegetable soup10. Chicken stewRecipes available at www.foodandhealth.com

Judy Doherty, MPS, PCII

Judy Doherty, MPS, PCII discovered her love of cooking at her grandmother's side, stirring raisin oatmeal on a Saturday morning. By 15 she had her first food service job. At 18 she was accepted to the Culinary Institute of America, where she graduated second in her class, then went on to the Fachschule Richemont in Switzerland to study pastry arts and baking. A decade with Hyatt Hotels followed before she founded Food and Health Communications with a single conviction: food that is good for you should taste extraordinary.

Judy holds a Master of Professional Studies in Food Business from the Culinary Institute of America, a Bachelor of Science in Culinary Arts from Johnson and Wales University (Summa Cum Laude), two art certificates from UC Berkeley Extension, and the CIA's Pro Chef II certification. She has earned the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year award.

Today she develops every recipe on this site, shoots and styles food through her food photography and motion studio, and publishes nutrition education materials for dietitians, schools, extension offices, and health professionals through nutritioneducationstore.com. She uses the latest nutritional science and Dietary Guidelines to drive her creativity — whether that means a new twist on fajitas or Italian brownies made with toasted nuts and cooked honey. Her mission has never changed: help everyone make food that tastes as good as it is for them.

https://nutritioneducationstore.com
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