This article originally appeared in the Tufts Health & Nutrition Letter, published each month by the Friedman School of Nutrition Science and Policy. For more expert guidance on healthy cooking, eating, and living, subscribe here.
Healthy cooking doesn’t have to start with fresh ingredients. Having nutritious staples and cooking essentials on hand makes it easy to prepare an endless variety of quick, delicious, healthy meals. Here are some of our favorites, and some ideas for putting them to good use:
Legumes. Dried or canned beans, peas, and lentils are nutritious, versatile, protein-packed options to keep on hand. They provide a healthy dose of fiber and important minerals like iron, magnesium and potassium. The many varieties of (low- or reduced-sodium) canned legumes make plant-based meals a snap. Toss them into soups, stews, and salads, puree them into creamy bean dips, mash them into burrito or quesadilla fillings, or form them into veggie burgers with whole grains and chopped vegetables. Dried beans, peas, and lentils keep indefinitely in a cool, dry place. They are perfect for comforting, slow cooked one-pot meals like soups, stews, chilis, and curries. Dishes made with legumes freeze well-so you can cook once, portion, and freeze for future meals.
