Fast Healthy Meals

A well-stocked kitchen is the key to preparing quick, healthy meals. Here are some ideas about what to have on hand in your pantry.

Grains & Pastas

• All-purpose whole wheat or white flour
  
• Pastas: variety of shapes and colors
  
• Rice: brown, white or jasmine
  
• Breads: whole-wheat, pita, corn and flour tortillas

Canned Goods, Condiments, & Oils

• Oils: olive or canola
  
• Low-fat, low-sodium chicken, beef, or vegetable broth
  
• Tomato paste, sauce, or puree
  
• Canned tuna
  
• Low-sodium teriyaki or soy sauce
  
• Red wine or white vinegar, low-fat salad Italian dressing, and salsa
  
• Mustard, dry mustard, pepper, honey and jam

Here are two easy meal ideas to help you use the fresh fruits and vegetables you receive.

1. Scramble an egg and add sautéed vegetables such as onion, summer squash, or bell peppers. Serve with whole wheat toast and a bowl of fresh strawberries.

2. Combine any kind of cooked pasta with tomato puree or sauce. Add sautéed onions and garlic and oregano. Add other diced vegetables as you desire. Throw in leftover diced chicken or turkey, or cooked ground beef. Serve with a salad of fresh spinach, raspberries or strawberries, and sliced almonds.

Recipe: Quick Vinaigrette

• 1/4 cup olive or canola oil
  
• 1 Tablespoon red wine vinegar
  
• 1 Tablespoon sugar or honey
  
• 1/4 teaspoon dry mustard