There’s no doubt that cooking at home is better for your budget than ordering out. It tends to be a lot better for you, too.
After all, compared to restaurant chefs, you probably add way less butter and salt when you make meals in your kitchen. (And you probably don’t whip up indulgent starters or trays of dessert options!)
Cooking at home doesn’t have to mean starting from scratch with everything you make. There are a lot of packaged, prepped ingredients that make it speedier to get meals ready.
Packaged foods have a bad reputation for being high in added sodium, fat, and sugar. And some of that is deserved–you wouldn’t want your diet dominated by hyper-processed foods.
But there are plenty of healthy options–and items that make eating a home-cooked, good-for-you meal a whole lot faster and easier. Here are some to consider:
Canned beans: Soaking and cooking dry beans takes time and advanced planning compared to opening a can. Yes, canned beans are preserved with sodium. But if you drain and rinse them, you’ll remove about 40 percent of that added sodium. Put them in salads, soups, chili, and burritos.
Pre-cooked grain pouches: These typically cook in less than two minutes in the microwave and make a speedy side dish, base for bowls, or hearty mix-in for main dish salads. Look for whole-grain versions like brown rice and protein-packed quinoa.
Pasta: I’m firmly NOT in the carbs-are-bad camp! Pasta is a perfect vehicle for vegetables and proteins like chicken. There are so many options here: white pasta, whole wheat, and legume varieties made with lentils and chickpeas that are loaded with protein and fiber.
Frozen vegetables: All veggies are good for you, but the bonus with frozen vegetables is that they’re typically frozen soon after picking, which means their nutrients are locked in (compared to veggies that may travel distances and spend time on store shelves). Look for frozen vegetables that are plain with no added sauces and stir them into soups, stir-fries, and casseroles.
Frozen veggie burgers: From-scratch veggie burgers are delicious–but are usually a labor of love. The frozen kind makes it easy to have a fast meatless meal. Look for veggie burgers that include whole vegetables (like carrots and zucchini) in their ingredient list.
Bagged salads: The time needed to chop, rinse, and prep salad greens can be a deal-breaker on a busy night. Ready-to-go greens and salad kits mean you’re more likely to get greens in your diet. FYI: I don’t rewash pre-washed greens. Rinsing already washed lettuce actually opens up more chances for contamination from bacteria in your sink or on your hands.
Rotisserie chicken: Picking up one of these creates an easy, affordable way to add lean protein to multiple meals. Pull apart and shred the chicken then add to salads, soft tacos, soups, and wraps.
Jarred sauces & dressings: Consider them a bridge to a delicious, healthy meal.
When you have a delicious sauce or dressing on-hand, you’re simply more tempted to have a big salad or pull together a bowl. You can find kinds with simpler, shorter ingredient lists if you prefer.
By Sally Kuzemchak, MS, RD
