Individualized Nutrition, Pharmacy and Healthy Living


6 Healthy Foods to Have on Hand to Save You Time

by Paula Gallagher | January 9, 2019

A nutritious meal does not necessarily mean cooking from scratch all the time. Like many families, time is the biggest issue when trying to put a healthy meal on the table. Luckily, there are many healthy foods that are packaged and time-saving that can help you get in and out of the kitchen faster than if you had ordered out!

Baby Kale: You can find this in containers alongside the spring mix greens. It is rich in nutrients and antioxidants, but there is no need for chopping! As a bonus, it is less bitter tasting than full-grown kale, perfect for those picky eaters. Add baby kale to whole grain pasta, sandwiches, salads and green smoothies!

Canned Beans: Budget-friendly and nutrient dense, almost nothing can beat a can of beans to amp up a meal! Look for sodium-free cans to enrich salads, scrambled eggs and even tacos. This plant-based protein is also full of heart-healthy fiber.

Whole Wheat Pizza Crust: Found in the frozen section (you may even find frozen cauliflower crusts), these are perfect when you feel like pizza but don't need all the sodium that comes with delivery pizzas. This is a great one to have the kids make. Put out a variety of toppings and let them go to town. Great options are broccoli, tomatoes, olives, peppers, mushrooms and spinach.

Smoked Wild Salmon: Rich in omegas, this ready-to-eat fish is great in wraps, on salads, pizza and dinner omelettes.

Frozen Fruit: The variety of frozen fruits available is mind boggling. Not only is frozen  convenient, it can be more nutrient dense than what is on the shelves! Add to smoothies, oatmeal and desserts for a boost in vitamins and minerals.

Smoked Tofu: Guess what? You don't cook this tofu. It is ready to eat right from the package. With so many flavor options, you can have a different meal every night. Chop up some to add to a salad or a stir fry. Add beans, tofu and baby spinach into a wrap or onto a whole wheat pizza crust.

Photo from here, with thanks.

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