Find quick and nutritious recipes and science-based nutrition tips that make healthful eating easy and actionable. No long ingredient lists or complicated cooking techniques—just simple, nourishing recipes for everyday life.
This month’s food shopping cheat sheet is all about nutrient-dense pantry staples. You’ll find items that can be used in a variety of ways, are great for when you’re on a budget, or are quick to prepare. Bookmark this for you next food shopping trip.
Have broth on hand for whenever you need to make a quick meal from what’s already in your kitchen. Combine broth, veggies, grains, and legumes or meat for a nutritious and warming soup (see my recipe for carrot ginger soup and this article on Thanksgiving leftover soups).
Canned legumes = a budget-friendly healthy diet necessity. They’re cheap, packed with filling protein and fiber, and rich in a number of B vitamins and minerals such as potassium and magnesium. Add them to a variety of dishes when you want a no-prep protein. Salads, bowls, soups, stews, side dishes, casseroles, rice dishes—the options are endless.
Peanut Butter: It’s a no-brainer. You probably already have this yummy nut butter packed with protein and healthy fats in your kitchen, but is it Teddie’s? I don’t know what their secret is, but it’s the best tasting out there. While many other peanut butter brands contain sneaky additional oils and sugars, most of Teddie’s varieties only includes roasted peanuts and salt. You can also opt for no salt to keep your sodium intake in check (too much leads to water retention and increased blood pressure).
Try Ezekiel English Muffins for your next #toasttuesday. These nutrient-dense breads contain a number of whole grains that combine to create a complete protein (aka they contain all 9 essential amino acids). They also typically come frozen, which means no worrying about eating them up before they spoil. Just warm up and toast whenever you want a healthy and tasty snack or meal. PS. Try the cinnamon raisin flavor.
You know those people who say they carry around hot sauce with them? Well, they might be on to something. This healthy eating secret weapon will instantly boost the flavor of any dish without adding more fat, salt, and sugar (just check the ingredient list for additives).
Don’t overlook these nutrient-dense legumes. These small but mighty beans come with a long list of important nutrients including iron, folate, potassium, magnesium, zinc, and health promoting polyphenols (which have antioxidant and anti-inflammatory effects). They’re also loaded with protein and fiber. Try them in soups, salads, bowls, and casseroles.
Whether you’re packing a snack for work or need to eat on-the-go, nut butter packets are your new best friend. Take these portable packets with you for a nutrient-dense and satisfying addition to foods such as fruits, veggies, and crackers. They’re also a great way to portion out your nut butter consumption if you have trouble putting down the spoon.
