|
|
There are certain foods that can really help you put a healthy meal together fast. You might call them cooking "basics." A lot of the cooking ideas in this book use these foods. If you always keep a stock of some of these foods in your home, you will fin" it easier to make good meals each day.
Chopped, cooked meat. Keep small plastic containers of chopped cooked chicken, turkey, pork chops, hamburger, roast beef', and ham. Keep in the freezer till ready to use. They can be defrosted quickly in the microwave or in a pan with a little boiling water. Add to canned chili, spaghetti, soups, stews to boost the protein. Add to salads, top frozen pizza with it. Add to a jar of spaghetti sauce and it's ready for pour over cooked pasta or bread. You can add mayonnaise to make them into meat spreads for crackers, bread, raw fruits and vegetables.
Nut butters. Besides peanut butter, look for almond butter, cashew butter, sesame seed butter, and others in the store. They are all high in calories and protein. They can be spread on crackers, toast, raw vegetables and fruit. Try stirring nut butters into hot cereals and milkshakes.
Canned cream soups. Keep a stock of cream of mushroom, cream of chicken, cream of celery and cheddar cheese soup on your shelf. If you add chopped boiled eggs, grated cheese, chopped cooked chicken or other meat you have a creamy sauce. Pour this over toast, rice or noodles for dinner.
Canned deboned chicken and turkey This comes in cans like tuna. It is fully cooked. You can add it to soups, stews, salads, cream sauces. Mix with mayonnaise to make chicken salad spread.
Canned ham. It is fully cooked and ready for sandwiches. It can be chopped up and added to soups, casseroles, salads. Mix chopped ham with mayonnaise for ham salad spread.
Canned tuna, canned salmon. Mix with cracker crumbs and egg to make patties. Fry the patties to make fish burgers. Canned tuna and salmon are already fully cooked.
Canned beef stew, canned spaghetti, canned soups. All of these make a good base for a meal. If you add grated cheese, chopped cooked meat and your own vegetables they will be healthier for you.
Canned pork and beans, canned baked beans, canned chill hot beans. Beans are high in protein and inexpensive. Canned beans are faster to make than dried beans. Try heating these up and pouring over a baked potato. Top with cheese. You might also try mashing them with a fork. You can put this bean spread on crackers or in a sandwich or rolled in a tortilla. It is good hot or cold.
Canned chill. Add extra beans or meat if you wish. Try pouring hot canned chili over a baked potato. Top with cheese and sour cream. Try pouring hot canned chili over a salad. Top with grated cheese, crumbled tortilla chips, and sour cream.
Frozen pizza. Add extra grated cheese. Add cooked and chopped hamburger or other meat. Add sliced onions, green peppers, zucchini or mushrooms. When you eat pizza, drink fruit juice and eat a salad with it.
Frozen dinners. There are two types: for microwave ovens and for regular ovens. Many taste great! Take a close look at the food i the dinner. If any of the basic food groups are missing, add it to the meal. For example, drink milk.
Boxes of macaroni and cheese mix. Cook it up as the directions say to do. Before you eat it, add some more grated cheese to it. Add tuna to it, or chopped cooked meat or chicken. Add a can of peas to it. Have some toast and a piece of fruit at the same meal.
Boxes of rice mix (like "Rice-a-Roni") and noodle dishes (like Noodle-Roni). Cook as the package says to do. Before you eat it, add grated cheese, chopped cooked meat, chicken or fish. Add chopped egg. Mix in a can of vegetables. Fix a bowl of mixed chopped fruit to go along with it.
Box of scalloped potatoes or au gratin potatoes mix. Cook as the directions tell you. Before you eat it, add sliced ham, chicken or tuna. Add extra cheese. Add a can of peas or other vegetables. Have buttered toast with it and drink juice.
Boxes of breakfast cereal. Add chopped nuts. Add chopped apples, sliced bananas or peaches. Add raisins or chopped dates, prunes or dried apricots. Try yogurt or ice cream on it instead of milk. Have some peanut butter and toast on the side.
Packets of instant hot cereal (oatmeal, cream of wheat, grits) These are good just as they are. Better when you add extra dried fruit, nuts, butter and sugar, syrup and honey. Instant grits are good with grated cheese mixed in. Drink milk, juice or cocoa and have some buttered toast with it.
Packets of hot cocoa. Mix with hot milk instead of hot water. Put marshmallows in it for extra calories. Put a teaspoon of instant coffee it in for a different flavor. Put whipped cream on top.
Go to the Peggy A. Wickwire, M.S., R.D. Menu
Go to the HIV & Nutrition Menu
Go to the HIVpositive.us Main Menu
39