Thursday, October 24, 2013

Stocking a healthy kitchen

Stocking a Healthy Kitchen

Keeping a well-stocked kitchen can make it easier to prepare quick and healthy meals. It is helpful to stock your kitchen with a variety of basic foods, but it is best to buy fresh ingredients as you need them.
Make sure you have the following on your kitchen shelf:
    Brown rice and/or couscousBrown sugar
    PastaHoney
    Bulgur or barleyCornstarch
    Beans (dried or canned)Baking powder and baking soda
    Fat-free refried beansVinegar
    Reduced-fat condensed cream soups (a variety)Ketchup, mustard, light mayonnaise, and relish
    Chicken or beef brothReduced-fat salad dressings
    Salsa or picante sauceCanned tuna or salmon (packed in water)
    Pasta saucePeanut butter
    Vegetable cooking sprayReady-to-eat whole-grain cereals
    Vegetable oil, such as olive oilOatmeal
    Herbs and spicesBaking potatoes and/or yams
    FlourDried fruit, such as apricots and raisins
    SugarBread crumbs
    Try to have the following in your refrigerator:
      Fresh fruit (variety)Parmesan cheese
      Fresh vegetables (variety)Low-fat margarine or butter spray
      100 percent fruit or vegetable juicesEggs or egg substitute
      OnionsLow-fat sliced cheese
      TortillasReduced-fat deli meat, such as turkey breast
      Fat-free milkBottled lemon juice
      Low-fat yogurtLight soy sauce and teriyaki sauce
      Low-fat cottage cheeseFresh garlic
      Try to have the following in your freezer:
      Frozen vegetablesLean meats (chicken breasts, lean beef, pork loin chops)
      Frozen chopped onionsFish
      Shredded low-fat cheese (a variety)Frozen yogurt, sherbet or sorbet; frozen juice bars
      Once you have your kitchen stocked, it is time to turn those ingredients into wholesome, nourishing meals the whole family will love.
      One large part of your stocked kitchen will probably be meat, poultry, and fish. These foods can contribute a huge part of your fat content for the day, so it is important to choose cuts carefully. Certain cuts of meat, poultry and fish are leaner than others. Look for these examples when stocking your kitchen:
      Healthy meat, poultry, and fish stock
      Beef:Choose USDA Select or Choice grades of lean beef trimmed of fat, such as round, sirloin, flank steak, eye of round, top round steak, top loin steak, tenderloin, roast (rib, chuck, rump), steak (porterhouse, T-bone, cube), ground round
      Poultry:Chicken or turkey (white meat, no skin), Cornish hen (no skin)
      Pork:Canadian bacon, tenderloin, center loin chop
      Lamb:Roast, chop, leg
      Veal:Lean chop, roast
      Fish:Fresh or frozen cod, flounder, haddock, halibut, trout, fresh tuna, tuna canned in water, fresh salmon, salmon canned in water, catfish, canned sardines
      Shellfish:Clams, crab, lobster, scallops, shrimp, imitation shellfish, oysters
      Substituting extra-lean ground beef, ground round, or ground turkey for regular ground beef will reduce fat content by 7 to 9 grams per ounce. That's a fat savings of 63 to 144 grams of fat in one pound of ground meat. Family favorites like Sloppy Joes, tacos, hamburgers, chili, spaghetti sauce, and meatloaf taste just as satisfying without all the saturated fat. To keep chicken, pork, or fish moist, poach it in heavy aluminum foil with herbs, onions, your favorite vegetables, and other flavorings. Secure the package well, and bake or grill.


      Read more on FamilyEducation: http://life.familyeducation.com/foods/nutrition-and-diet/44304.html#ixzz2ieVSDKFJ

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