[Nubella News] - Whether you make your own breakfast, pack a brown-bag lunch, or prepare dinners for your family, cooking at home gives you the most control over what you're eating on a daily basis.

"It's easier to make dietary changes if you shop for and cook your own food, rather than rely on what's readily available at vending machines and fast-food places," Alice Lichtenstein, head of Tufts University's Cardiovascular Nutrition Laboratory, told the Boston Globe.

Preparing your own food also means you're in charge of your own portion sizes, which is another cornerstone of healthy eating.

Cupboards, fridges and freezers

Many people say cooking from scratch, particularly after a long day of work, simply takes too much time. Add in your commute from work, and there's precious little time to work in the kitchen.

But consider how you define "scratch cooking." It doesn't have to mean preparing a four-course dinner plus dessert. It could mean finding an alternative to frozen french fries or cooking a homemade meal one or two nights a week as an alternative to take out or fast food.

For most of us, however, regular home cooking requires planning ahead. For some, this means preparing large quantities of food over the weekend and then eating the leftovers as the week unfolds.

If you want to try cooking from scratch more often, here are our starters for your basic healthy pantry items.

In your cupboards:

•  Healthy fats/oils, such as olive oil or canola oil
•  Canned fish such as salmon, tuna, anchovies, or sardines
•  Canned vegetables such as corn and tomatoes, including tomato paste, tomato puree, and pasta sauces
•  Canned soups
•  Chicken, vegetable, and/or beef broth
•  Canned or dried peas, lima or navy beans, and lentils
•  Canned fruit, dried fruit, and raisins
•  Peanut or almond butter
•  Almonds, walnuts, and other nuts
•  White, long grain, and/or brown rice
•  Whole-wheat and/or regular pasta
•  Barley, couscous, and other grains
•  Salt and pepper
•  Dried herbs, such as basil, bay leaf, capers, dill, rosemary, parsley, garlic (powder or salt), marjoram, tarragon, thyme
•  Spices and seasonings such as allspice, cayenne, cinnamon, celery seed, chili powder, cloves, ground ginger, dry mustard, nutmeg, oregano, paprika, poppy seed, poultry seasoning, sesame seeds, soy sauce, and hot sauce
•  Whole-grain cereal or oatmeal
•  Whole-wheat or whole grain crackers
•  Vinegar, such as balsamic, rice, red wine and malt
•  Fat-free evaporated milk
•  Baking basics, such as flour, baking powder, baking soda, yeast, etc.

In your fridge:

•  Eggs
•  Low-fat or nonfat milk, cheese, yogurt
•  Margarine. preferably trans-fat-free tub margarine, or other solid healthyfat of choice
•  Fresh vegetables, such as tomatoes, carrots, spinach, scallions
•  Fresh fruit, such as berries, oranges, or tropical fruit
•  Grated parmesan cheese
•  Lemons and limes
•  Fresh herbs, such as basil, cilantro, parsley, etc.
•  Fresh ginger
•  Olives and capers
•  Jarred salsa, dressings, mustard, and other condiments

In your freezer:

•  Fruit juice concentrates, especially orange juice
•  Vegetables and fruits
•  Yogurt, sherbet, sorbet, or other low-fat desserts
•  Individually quick frozen chicken breasts
•  Shrimp and fish filets
•  Meatballs for quick spaghetti and meatballs

On your counter:

•  Potatoes and onions
•  Fresh tomatoes
•  Whole-wheat or whole-grain bread, buns, bagels, pitas, or tortillas
•  Apples, bananas, pears, or other fresh fruit
•  Garlic

Take all of the ingredients in your cupboard, refrigerator and freezer to whip up more than 6,000 healthy breakfasts, lunches, dinners, snacks and drinks from the Nubella recipe repository and the popular Healthy Cooking Center.

Source: Nubella News
Posted by: Steve Smith
Website: www.nubella.com

Nubella News encourages all site visitors and readers interested in understanding the material contained within this article at a more detailed level, to perform additional research and investigation into the article topics, references, and any links provided within the material. Nubella News does not intend to offer medical advice. We recommend that all readers ask their doctor or medical professional for additional advice, guidance, and/or recommendations pertaining to this article.