Better Homes and Gardens The Ultimate Quick & Healthy Book

Tap into these tips, tricks, and techniques for cooking fresh, fast, and healthful meals every night of the week.

When your pantry is stocked with healthful ingredients, you only need to add the fresh elementslean proteins such as meat, poultry, and fish, plus fresh fruits and vegetablesto be able to whip up a satisfying, good-for-you meal in 30 minutes or less. Keep these basics on hand and youll rise to the challenge of putting a dinner on the table you feel good about serving any day of the week.

Healthy Oils: Canola and olive oils are full of monounsaturated fat, which helps lower cholesterol and risk of heart disease. Drizzle lightly on a salad, mix with pasta, and use for stir-frying.

Balsamic Vinegar: A fat-free alternative to creamy dressings that also can be used to marinate meat and flavor other dishes.

Honey: The perfect natural sweetener for beverages, desserts, and even savory dishes.

Reduced-Sodium Broth: Beef, chicken, and vegetable broths are useful for flavoring foods and making soups.

Applesauce: For a quick snack or a fat replacement in baking.

Peanut Butter: Offers protein, vitamin E, and monounsaturated fats that help regulate cholesterol.

Canned Tuna: Add to salads and casseroles to get a healthy amount of omega-3 fatty acids to boost heart health.

Whole Grain Pasta: Choose a whole grain variety for a low-fat option thatll give quick energy.

Sliced Bread: Choose whole wheat or whole grain for a dose of fiber, magnesium, B vitamins, and other important minerals.

Lentils: A low-calorie, low-fat way to get plenty of protein. Add them to soups and sides. Red lentils, in particular, cook quicklyusually in just 15 to 20 minutes at the most.

Favorite whole grains: Some options include wheat berries, quinoa, quick brown rice, and bulgurkeep a variety for a side dish or to add to casseroles, salads, and soups. Most of these cook up in 30 minutes or less. If not, you can cook them ahead of time and simply reheat.

Whole Wheat and all-purpose Flours: The foundation of so many baked goods. Whenever possible, choose a whole wheat variety.

Dried Bread Crumbs: For a good source of thiamin and manganese, use crumbs for stuffings or breading meat and vegetables. Whenever possible, choose a whole wheat variety.

Oats: A tasty, hassle-free meal or an ingredient in baking that lowers cholesterol and risk of heart disease.