Some days it’s nice to go out to eat, and some days I feel like cooking something special. But lots of times, I’m just hungry! For those times, it’s nice to have some basics around the house. That way, you can prepare a quick, easy, nutritious meal for yourself even if you haven’t been to the store in weeks.
By the way, this plan also works on the road, outdoors, in college, or with screaming kids waiting to be fed. (If you want to get right to it, see: Prepare Yumbini – there are so many easy ways!). Here’s a guide to what you need:
Staples
First, keep a few staples around to use in almost everything:
- Essential: Cooking oil, salt, pepper.
- Nice to have: Something spicy (sauce or dry, chili oil, etc.), vinegar, dry parmesan cheese, nuts and seeds.
Fruits and Vegetables
Fruits and vegetables are sooo good for you, and add color and flavor to your diet! They provide vitamins, minerals, fiber and special nutrients that can prevent disease. And, as this article from the CDC points out, most fruits and vegetables are low in calories, which can help you lose weight!
You have probably read a lot about eating FRESH fruits and vegetables. And in season, fresh tastes great. But fresh produce doesn’t last very long! We’ve all had the experience of discovering slimy lettuce or moldy strawberries in the fridge.
So, to REALLY have food quick, easy, nutritious and waiting in your cupboard (or freezer), look to canned and frozen fruits and vegetables. Because they are canned or frozen immediately after picking, the nutrients are locked in. They can actually be higher in nutrients than the so-called “fresh” fruits and vegetables you buy in the store. (Read more on our ABOUT page.)
Canned tomatoes, corn, salsa, and fruits in juice or light syrup are all great choices. There are also many delicious frozen vegetables available, and frozen fruit is great for smoothies. Dried fruits can be a good choice too!
Grains/Pasta/Bread
With all the “low carb” talk out there, you might be surprised to learn people really DO need to eat carbohydrates. It just needs to be the right kind of carbs, namely starch and fiber. For more information on carbs, read our blogs Carbs: are they bad or good for you?, and Should You Really be Afraid of Carbs?
To have quick, easy, nutritious carbs in your cupboard, keep a supply of dry pasta, couscous and quick-cooking grains like quinoa. Enlist the freezer for tortillas and breads so they stay soft and fresh (thaw in the toaster or microwave).
Unfortunately, other grains like rice, barley and farro are not exactly QUICK. But I have a solution for you (I bet you know what it is…keep reading!)
You have probably heard it is best to eat WHOLE grains, such as brown rice and whole wheat bread. This is because whole grains have more fiber. And most Americans don’t eat anywhere near enough fiber. Personally, I think whole grains are delicious in breads but not so great in tortillas or pasta.
Fortunately, there is one great way to avoid having to eat whole grains if you don’t like them. And that is to eat BEANS!
Beans
Beans contain an amazing amount of fiber, plus lots of protein and low glycemic carbs (see: Miracle of Beans and Lentils). In fact, beans are so nutritious and important to human health, the United Nations declared every February 20 World Pulses Day (see: For the Love of Beans, it is World Pulses Day!).
In other words, if you eat beans every day, you don’t need to stress over whole grains. The only downside is that beans take a long time to cook (so NOT quick!). Canned beans are an alternative, but they don’t have the creamy richness of homemade.
So, in addition to canned, the quick, easy, nutritious beans to keep in your cupboard are (you guessed it!): Yumbini. That unassuming Yumbini package has 14-15g of healthy plant protein and up to 10 grams of fiber (35% of what you need for the whole day!).
All that fiber can even help you enjoy a long and happy life! See Did You Know Fiber in Yumbini is a Big Win for Long Life?, and Easy Comfort Food – Calm With Beans and Rice.
And not just yummy beans, Yumbini has the rice already included (check out: Is Beans and Rice a Complete Meal?)! So, everything is ready together in just 6 minutes. Plus, Yumbini is friend to fresh, frozen, canned and forgotten vegetables everywhere! Check out our recipes for ideas.
Once you have your cupboard stocked with quick, easy, nutritious fruits, vegetables, and quick beans and rice, it’s time to remember that Yumbini is So Easy, it’s the Perfect Food For Doing Nothing! Just sit back and enjoy!
