Use available ingredients to cook deliciously and save time
When busy work makes you not have much time to go to the market, ingredients that can be stored in the kitchen for a long time will be the salvage to help the meals stay nutritious and delicious.
According to nutritionist Elizabeth Barnes, at the American Nutrition Center, just prepare a few basic foods, you can flexibly process them into many simple dishes while still ensuring energy for the whole family.
Nutritious and convenient whey
an milk provides calcium, protein and vitamin D, equivalent to fresh milk but easier to preserve. You can mix it to drink, make cakes, cook porridge or add it to smoothies. Just keep it in a cool place, the starch will still be delicious for many months.
Multi-purpose ingredient flour in the kitchen
Flour is used to make cakes, soups, sauces or fresh noodles. In addition to energy, wheat flour also adds iron, magnesium and potassium. When stored in a sealed container, the flour can retain its flavor for a long time without moisturizing.
Basic rice for a balanced meal
White rice, brown rice or fragrant rice all provide starch, fiber and micronutrients. Combining rice with vegetables and legumes like beans can help create a nutritious, heart-healthy meal, says expert Barnes.
convenient canned tuna
Tuna is a food rich in protein and omega 3. You can use it in salads, banh mi tai to or mix with noodles. Choose less salt and limit eating too many times a week to avoid absorbing too much mercury.
Peanut butter is full for a long time and easy to combine
Peanut butter is an ideal choice for quick breakfast or snacks. Just spread it on bread, add it to oatmeal or smoothies, you have a delicious dish. unsweetened breeds are better for your health.
Oatmeal begins a new day full of energy
A cup of oatmeal cooked with milk, fruit or dried nuts will help you stay full longer and maintain energy until noon. Oatmeal can also be used as a made-made cake or granola bar.
Dried beans are easy to cook and good for digestion
Dried beans are long-lasting, rich in fiber and vegetable protein. When cooked, you can eat it with rice, cook soup, mix salad or puree it into a nutritious cake.
Just know how to take advantage of familiar ingredients, you can completely prepare delicious, healthy meals without spending too much effort, expert Barnes advised.
