6 Foods to Have on Hand to Make a Fast, Healthy Meal

Paula Gallagher on
Some healthy meals are quick to put together if you have a few staples on-hand.

A nutritious meal does not necessarily mean cooking from scratch all the time. For many families, time and money are two of the biggest issues 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 boost 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.

Pizza Crust: Usually found in the frozen section, there are many different types of pizza crusts. Look for whole grain and cauliflower options to provide protein, fiber and B vitamins. These are perfect when you feel like pizza but don't need all the sodium that comes with delivery pizzas. This is also 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 because fruit is flash frozen at the time of picking, so all those vitamins and minerals are locked in there. Add to smoothies, oatmeal and desserts for a nutrient boost.

Smoked Tofu: The great thing about smoked tofu is that it doesn’t have to be cooked. 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 pizza crust.
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