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.
CREATING A POWER PANTRY[/color]
On the Shelf
Canned beansChoose kidney beans, black beans, garbanzos or other favorites. Use in soups, stews, salads, and Mexican cooking. Great source of fiber and protein.
Canned brothUse 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 productsCanned 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 pastasCouscous, 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 tunaFor casseroles or sandwiches.
Look for water-packed tuna as a lower-fat choice.
Salad dressings and saucesUse 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 vinegarSplash onto every kind of salad.
A nonfat choice for salad dressing.
Dried fruitsApricots, raisins, apple rings, dates. A great nonfat snack that can be a good source of fiber.
TortillasUse in casseroles, burritos, sandwiches and more.
Corn or nonfat flour tortillas are lowest in fat.
Nut buttersTahini, 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 productsWrap 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.
In the Freezer
Chicken breastsCut 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 filletsA 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 pastasQuick-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 saucesCan 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.
VegetablesPeas, 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 dinnersKeep 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 doughIn addition to bread dough for rolls, bread, and bread sticks, it makes great pizza crusts and calzones.
Frozen fruit and fruit juicesGreat for a quick dessert or fruit smoothie.
No fat and no cholesterol.
In the Refrigerator
VegetablesEnjoy 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 fruitMost 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 cheesesGreat 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.).
TofuThis versatile soy product is a great addition to pasta dishes and stir-fry. A wonderful alternative to meat.
Dairy productsSelect nonfat or 1% varieties of milk, yogurt, cottage cheese, sour cream and cream cheeses. Great source of calcium.
EggsLimit use to 4 yolks per week.
Luncheon meatsChoose lean luncheon meats like turkey, ham, roast beef.
Snack Ideas
~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