3 of 14

Write now Article Tools

"What's for dinner?" is an age-old question. Nutritional awareness may very well lose out to the temptation of picking up a pizza as you drive home from work. The challenge lies in creating healthy meals that are also easily and quickly prepared.

*Keep your pantry well-stocked

Buy foods that offer ease of preparation but still pack a nutritional punch. Canned soups rich in beans and vegetables but low in sodium are a hearty meal only a can opener away. Choose soups with a clear broth and avoid ingredients such as cream or cheese. Vegetarian low-salt chili may offer a little bit of a variety. Choose staples that will allow you quick meal assembly. These include whole grain pasta, brown or wild rice mixes, diced canned tomatoes, canned salmon or tuna packed in spring water, tomato-based sauces, and salsas for zesty toppings. Canned red, kidney, navy or garbanzo beans make a great bean stew when combined with a can of low sodium chicken broth and a can of tomatoes seasoned with green chilies.

*Use Healthy Frozen Convenience Foods

The secret to choosing healthy convenience foods lies in reading labels. Do not buy convenience foods high in salt, sugar or saturated fats. Stay away from cream-based sauces. On the top of your list should be frozen vegetables. Choose stir fry or stew mixes to help you create different meals quickly. Pre-cooked chicken breast strips are great for quick nutritious meals. Pasta dishes are very chicken-friendly Take advantage of the many frozen entrees such as Lean Cuisine or other reduced-fat and reduced sodium products.

Frozen yoghurt will make a fast and fun dessert. Whole wheat frozen waffles or pancakes can make breakfast a breeze and give you a healthy start for the day. Choose frozen berries and fruits, no sugar added, and use them as a snack or topping for waffles, pancakes, desserts or cereal.

*Cook twice as much and freeze

If you prepare a batch of chili, stew or any casserole, double the amount and freeze half for later use when there is no time to cook. Many recipes are ideal to be kept in a freezer and taste just as good the second time around.

*Use a crock pot

A crock pot can be a life saver, but you do need to plan ahead a little bit. But all you have to do is simply place all the ingredients into a crock pot, turn it on and you will come home to a ready home-cooked meal. A little tip, if you are gone longer than 6 to 8 hours, set the control to "Low". Meats will be still tender but not stringy.

*Use Spice Mixes for Easy and Healthy grilled Meats

Many spice mixes offer salt-free varieties. These are great to rub over chicken, pork or beef for a quickly grilled meal high in protein. You can also easily prepare your own spice mixes. Combine cumin, paprika, chili, garlic powder and pepper. Or try basil, marjoram, oregano, ground rosemary and fennel seeds to give your meats an Italian flavor.

Meal times nourish our bodies and souls and are a time when the family comes together. These times are important. And with a little bit of thought and planning, meal times can be very satisfying with a minimum investment of your time.

Learn more about this author, Barbara Nuzum.
Click here to send this author comments or questions.

Add your voice

Know something about Kitchen shortcuts to make mealtimes easier?
We want to hear your view. Write now!