Deciding what to eat for dinner and pulling together all of the ingredients to make it can be a challenge on busy weeknights.
What’s even more challenging is trying to make those meals healthy.
For starters, filling your cart with fresh, nutritious groceries isn’t cheap. So with the help of some of our favorite nutrition pros, we’ve come up with a shopping list of foods and seasonings that can make healthy cooking easier on you and your wallet.
Stock up on these 15 low-cost staples and you’ll always have the ingredients for a nutritious dinner, says Jackie Topol, a registered dietitian and culinary nutritionist in New York.
Long-keeping and versatile, all of the foods are great as is or as part of an easy-to-prepare recipe.
SEE ALSO: 4 ‘healthy’ food trends that aren’t always that good for you
Peanut butter
Think of it as a protein-packed go-to seasoning for sweet and savory dishes. Stir a little into a stew, curry, or soup (pumpkin or butternut squash is a natural), or blend with vinegar, oil, and a little soy sauce to make a quick Asian-inspired salad dressing or dip for vegetables and grilled meats.
Its rich, nutty depth can also perk up a smoothie, pancake batter, and even cake frosting.
What to buy:
To avoid added sugars and heart-unhealthy hydrogenated fats, look for a peanut butter with the simplest, shortest ingredients list. Smucker’s Natural Peanut Butter, for example, lists only peanuts and salt.
Make it yummy:
To make Topol’s dessert quesadilla, spread PB onto a whole-wheat flour tortilla, then top with sliced berries and chocolate chips. Top with another tortilla and heat through in a lightly greased skillet. Cut into wedges and serve.
Refried beans
Plain or spiced up with a little salsa, they make a quick side, a taco filling, or a hearty dip for veggie or tortilla chips. Their neutral flavor means that you can slip a few spoonfuls into soups, stews, and tomato sauce to boost fiber and protein, says Holly Clegg, author of the “Trim & Terrific” cookbook series (hollyclegg.com).
What to buy:
Look for fat-free versions. And if you can find them, choose beans in Tetra Pak containers or buy them frozen to minimize your exposure to bisphenol A, a chemical used in can linings that is linked to diabetes and other health problems. Some companies claim that their cans are BPA-free, but the jury is still out on materials used to replace it.
Make it yummy:
Serve your eggs with a side of refried beans instead of toast. “The extra protein and fiber has staying power to make you feel full longer,” Topol says.
Rolled oats
Think of oats as healthier, fiber-rich bread crumbs. You can scatter them on top of casseroles for a little crunch, or blend them into meatballs and meatloaf.
Oats also make yummy toppings for fruit crumbles and cobblers, and a
few spoonfuls stirred into muffin and pancake batters add a hearty texture and a healthy whole-grain boost. Topol likes to grind oats in a food processor and use them to coat fish fillets and chicken before sautéeing. Or whirl some oats into smoothies to thicken them up.
What to buy:
Instead of instant, go for old-fashioned oats, which stay with you longer.
Make it yummy:
Topol’s “no-bake energy bites” (shown below) are a mix of rolled oats with a little nut butter, dried fruit, chocolate bits, ground flaxseed, and a drizzle of honey or maple syrup. Simply shape the mixture into balls.
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