Newport Beach, CA (PressExposure) January 29, 2009 -- When it comes to cooking for the family, are you limited on time and resources? If you want to spend any additional time with your family, learn about time saving solutions in the kitchen. Studies have shown that most consumers spend thirty minutes or less preparing a typical meal during the week. Instead of draining your personal finances to dine out more often, consider creating nutritious meals in minutes. There are numerous time savers in the kitchen, beginning with time saving foods, like frozen, canned and dried food, to can be used to create nutritious meals. In fact, at the University of Massachusetts it was proven that when recipes used canned ingredients they were as nutritious as recipes prepared with fresh or frozen ingredients.
Pantry Staples Nutritious cooking often begins with a pantry and kitchen stocked with healthy ingredients. To win the battle of what is nutritious for your family to eat for the evening meal, start by stocking for more fruits, vegetables, whole grains, beans and leans meats.
Surprisingly, canned foods are sometimes healthier. Tomatoes are a great example of one way canned foods are better. Tomato products contain lycopene that has been shown in studies help prevent against certain cancers. However, fresh tomatoes do not offer the same benefits as canned tomatoes. During the canning process the lycopene in tomatoes is converted by the heat used in the food processing. As a result, processed tomato products, such as canned tomatoes and sauces, are among the best sources of dietary lycopene that is more easily absorbed by the body. So, it is wise to stock your pantry with canned tomatoes, juices and tomato products processed without added salt. While you are in the canned fruits and vegetable aisle of you local supermarket, do not forget to stash several varieties of canned fruits, packed in their juices, and dried fruits, such as raisins, plums and apricots, for your pantry. These will also be nutritious snack foods or part of a great meal.
Portable Nutrition Protein sources can also provide convenient and healthy meals on the go. Most people keep some dried and cooked canned beans in their kitchen to extend meals or add crunch and nutrition to salads. Believe it or not they are high in fiber and one of the cheapest sources of protein. Canned fish and poultry are also protein sources that are as nutritious as fresh protein sources. They, like canned fruits and frozen vegetables, are ready to eat with minimum preparation. That is a family lifesaver on those hectic days of carpools, sports and community events. All fish is healthy but fattier fish, such as canned salmon, tuna, mackerel and sardines, contains beneficial omega-3 polyunsaturated fatty acids that are heart healthy. Another benefit of the fats found in fish and shellfish is the possibility that they prevents diseases, like arthritis, and also may strengthen a woman's heart health.
For better health and a longer life , center the family meals around vegetables, fruits, whole grains and lean protein. To make meals in minutes, rely on pantry staples, such as canned beans, canned tomatoes, brown rice, and dried fruit. Augment these meals with fresh or frozen produce, fish or whole grain entrees for healthier family meals.
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