How to Stock Your Kitchen with Essential Items for Healthy Meals in No-time

Finding time to cook healthy meals has become a major challenge for most families, with many people feeling that cooking is a "luxury they don’t have much time for.

However, if you’re trying to maintain a healthy heart you’ll know just how important eating well is. The good news is that with a little preparation, sitting down to a home cooked meal, even on the busiest of days, isn’t impossible.

By making sure that your kitchen cupboards are well stocked with a few staples you’ll be able to put together a healthy meal in no time.

Pantry essentials:

• Grains: whole wheat pasta, noodles, couscous, brown rice, oatmeal, whole grain cereal, unsalted/unbuttered popcorn, whole grain crackers, wholegrain bread (also pita pockets, tortillas, muffins).
• Wholewheat flour, sugar and other baking goods.
• No added salt canned tomatoes, and vegetables such as corn, peas, beans, and lentils.
• Dried beans and peas (pinto, kidney, black, chick).
• Tomato based spaghetti sauce.
• Tinned fish: tuna, salmon, and mackerel.
• Low-fat, reduced-sodium soups.
• Fruit canned in natural juice.
• Dried fruit: such as raisins, pineapple, and apricots.
• Unsalted nuts.
• Potatoes, onions, garlic, and ginger
• Salt and pepper.
• Herbs and spices: such as coriander, basil, parsley, curry powder, cumin, and garam masala.
• Low-sodium stock cubes.
• Oil for cooking, and also for dressing salads.
• Peanut butter, and honey.

Refrigerator essentials:

• Low-fat dairy products: such as milk, yoghurt, reduced-fat cheese, cottage cheese, and sour cream.
• Free-range eggs.
• Lean deli meats: such as sliced ham, turkey or beef.
• Reduced sugar jam.
• Selection of fresh fruit: such as berries, grapes, and cut fruits.
• 100% pure fruit or vegetable juice.
• Selection of fresh vegetables: such as bagged salad greens, broccoli, cauliflower, carrots, sugar snap peas, and peppers.
• Useful condiments: such as low-fat salad dressing, low-fat mayonnaise, ketchup, barbecue sauce, and mustard.

Freezer essentials:

• Meat: such as fish fillets, chicken breasts, extra-lean beef, and cuts of red meats.
• Vegetables: such as spinach, green beans, stir-fry mixes, and peas.
• Frozen fruit: such as raspberries, and blackberries.
• Wholegrain bread, rolls, and muffins.

The items listed above could be used to make any number of main meals, including:

• Stews
• Casseroles
• Curries
• Soups
• Risottos
• Pasta
• Stir fries
• Salads

By simply stocking your kitchen with a range of useful items you really can put a healthy meal together in no time, and save money to boot!

If you’re stuck for meal ideas, why not purchase a heart healthy cookbook, or recipe magazine for more tips and suggestions? This is a great way to revive your inspiration for food preparation and cooking again.

Melanie Thomassian is a professional dietitian and author of the award winning Dietriffic.com.