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#Post#: 438--------------------------------------------------
Creating a power pantry (National MS Society)
DIR By: agate
Date: August 19, 2014, 3:31 pm
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For the past year I took part in a research study on managing MS
fatigue. One of the helpful documents we were given in the class
was "Creating a Power Pantry," a list of food supplies to keep
on hand in order to have shortcuts and time-saving ingredients
ready as you need them.
I've modified it a little.
[center]CREATING A POWER PANTRY[/center]
[center]On the Shelf[/center]
Canned beans
Choose kidney beans, black beans, garbanzos or other favorites.
Use in soups, stews, salads, and Mexican cooking. Great source
of fiber and protein.
Canned broth
Use beef, chicken or vegetable broth to boost the body and
flavor of sauces/stews. A great base for quick soups.
Low in fat. Choose reduced-sodium varieties.
Prepared tomato products
Canned tomatoes (whole, diced, or stewed, seasoned or plain) and
prepared pasta/pizza sauces--an instant flavor enhancer for fish
or chicken.
Choose reduced-sodium varieties when available.
Fast-cooking grains and pastas
Couscous, bulgur, rice, quick barley, orzo and other pastas make
fast side dishes, and are great additions to soups, casseroles
and other one-dish meals.
Select whole grains for a fiber boost.
Canned tuna
For casseroles or sandwiches.
Look for water-packed tuna as a lower-fat choice.
Salad dressings and sauces
Use on salads and much more! They make great marinades and
flavor-steamed or stir-fried vegetables. Mustards and salsas add
interest to dishes.
Choose reduced-fat dressings when available.
Seasoned rice vinegar
Splash onto every kind of salad.
A nonfat choice for salad dressing.
Dried fruits
Apricots, raisins, apple rings, dates. A great nonfat snack that
can be a good source of fiber.
Tortillas
Use in casseroles, burritos, sandwiches and more.
Corn or nonfat flour tortillas are lowest in fat.
Nut butters
Tahini, peanut butter and almond butter--rich in protein.
Choose the natural style and pour off the oil. Some natural nut
butters are now available in "nonstir" versions.
Bread products
Wrap and freeze what you can't use in a few days. Bagels, pita,
English muffins and whole-grain breads are your best bet.
Whole grains are richest in fiber.
[center]In the Freezer[/center]
Chicken breasts
Cut 10-15 minutes from cooking time by buying boneless, skinless
versions. Buy in quantity to save $$.
White meat is lower in fat and cholesterol.
Fish fillets
A wide variety of fish are quick-frozen and packaged in
ready-to-eat servings. Store in a freezer bag to preserve
quality.
Seafood is low in fat and a good source of omega fatty acids.
Stuffed pastas
Quick-cooking tortellini, ravioli and gnocchi come filled with
meat, cheese or vegetables. Great as a main dish or in salads.
Select reduced-fat versions when available.
Pasta sauces
Can be thawed and heated for an easy topping for pasta, potatoes
and vegetables.
Select reduced-fat versions of pesto and Alfredo sauces and save
calories.
Vegetables
Peas, spinach, chopped broccoli or frozen vegetable blends. Toss
with rice or pasta, add to soups or stir-fry, or use as a side
dish. Great to keep in stock when fresh vegetables aren't
available. Buy the products in the loose packages so you can use
as much or as little as you need.
Chopped onions are available in frozen form.
Frozen dinners
Keep these in the freezer for times when you don't feel like
cooking. There are many choices of dinners controlled in fat,
sodium and calories. Choose these first.
Bread dough
In addition to bread dough for rolls, bread, and bread sticks,
it makes great pizza crusts and calzones.
Frozen fruit and fruit juices
Great for a quick dessert or fruit smoothie.
No fat and no cholesterol.
[center]In the Refrigerator[/center]
Vegetables
Enjoy at least 5 servings a day. Choose precut produce to cut
cooking time by 10-15 minutes. Many varieties of salad greens,
spinach and cole slaw come pre-rinsed and precut but should be
rinsed again anyway. Also available are sliced mushrooms, sliced
bell peppers, carrots, celery, jicama, and even chopped onions.
Fresh fruit
Most naturally come in ready-to-eat servings. Choose pieces of
fruit at various stages of ripeness. If buying precut fruits,
like melon chunks, check "use by" date.
Leave the skin on peaches, apples, pears for added fiber.
Shredded cheeses
Great topper for pasta, Mexican dishes, potatoes, or wrapped in
tortillas. Buy a block of hard Parmesan cheese and grate it
yourself, then freeze.
Look for low-fat-varieties (less than 5 grams fat/oz.).
Tofu
This versatile soy product is a great addition to pasta dishes
and stir-fry. A wonderful alternative to meat.
Dairy products
Select nonfat or 1% varieties of milk, yogurt, cottage cheese,
sour cream and cream cheeses. Great source of calcium.
Eggs
Limit use to 4 yolks per week.
Luncheon meats
Choose lean luncheon meats like turkey, ham, roast beef.
[center]Snack Ideas[/center]
~Fresh and/or dried fruit
~Cut vegetables with low-fat dip
~Reduced-fat mozzarella string cheese
~Nonfat yogurt without added fruit with your favorite bran
cereal, or add your own fresh fruit
~Low-fat caramel or cheddar rice cakes
~Fate-free bagel chips--they come in different flavors
~Pretzels--sticks, rings, whole-grain
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