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Stocking
Your Pantry
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Source:
Linda Adams, H.Ec., and Melissa Carzozza, M.S.,
R.D., L.D.
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| The
secret to preparing quick, healthy meals is keeping
your kitchen ready with a selection of nutritious
foods. |
| In
the Pantry |
| Condiments |
- Honey
- Hot sauce
- Jelly, fruit-based,
no sugar added
- Mustard
- Salsa
- Soy Sauce, low-sodium
- Syrup, low-sugar
- Vinegar, Balsamic
and flavored
|
| Pasta
and Rice |
- Rice, preferably
brown
- Pasta, different
shapes and sizes
|
| Canned/Jarred
Products |
- Beans, dried and
canned
- Broth, vegetable
and chicken
- Soups, reduced-fat
cream soups
- Tomatoes, canned
- Tomato sauce,
no added salt
- Tuna and chicken,
water-packed
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| Miscellaneous |
- Dressing, Italian
fat-free
- Oil, olive and
canola
- Potatoes, baking
and red
- Baked tortilla
chips
- Non-stick cooking
spray
- Biscuit mix, reduced
fat
- Cereal, ready-to-eat
- Flour, white and
whole grain
- Fruit, canned
in juice
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| Herbs
and Spices |
- Basil
- Chili Powder
- Cinnamon
- Curry Powder
- Garlic Powder
- Italian Seasoning
- Lemon Pepper
- Ms. Dash salt-free
seasoning blends
- Onion Powder
- Oregano
- Parsley
- Rosemary
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| In
the Refrigerator |
- American cheese
slices, reduced fat or non-fat
- Cottage Cheese,
non-fat
- Cream Cheese,
light or non-fat
- Margarine, reduced
fat
- Mayonnaise, reduced-fat
or non-fat
- Milk, skim or
1%
- Yogurt, plain,
nonfat
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| In
the Freezer |
- Beef, ground round
- Chicken, chopped,
cooked; frozen boneless, skinless breast halves
- Turkey bacon
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| Fruit |
- Apples
- Bananas
- Grapes
- Lemons
- Limes
- Oranges
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| Vegetables |
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Cleanup
Quickies
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Source:
Linda Adams, H.Ec., and Melissa Carzozza, M.S.,
R.D., L.D.
|
| Rinse
a measuring cup or spoon with cold water before
measuring honey or another sticky ingredient and
it will slide out easily. |
| Drain
ground meat without the mess by placing two paper
towels over a sheet of foil the size of the paper
towels. Press the meat with additional paper towels
to absorb the fat. |
| Beat
eggs in a mixing bowl first, then add the other
ingredients to save cleaning an extra bowl. |
| Measure
ingredients onto wax paper or paper towels for easy
cleanup. |
| Remove
garlic or onion odors from a cutting board by rubbing
the surface with the cut side of a lemon. Then wash
the board in warm, soapy water. |
| Line baking
pans with aluminum foil for quick and easy cleanup
when cooking meat, chicken, fish, or vegetables.
You’ll have very little mess to clean off the pans
after removing the foil. |
| Cooking
on the grill, especially a gas grill, saves time
and cleanup because there are fewer dishes to wash.
The smoke also flavors the food. |
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