Stocking the Kitchen for Convenient and Healthy Meals
Equipment and Tools
Cooking
Multi-cooker or steamer basket and cooking pot with lid
Small to medium pan with lid
Baking sheet
Pyrex baking dish
Preparing
Food processor, moulis, or baby food mill/grinder
Colored, plastic cutting boards or separate wooden boards for each food type (meat, fish, poultry, fruits and vegetables)
Vegetable peeler
Vegetable brush
Vegetable wash or mild soap
Tongs
Rubber spatula
Storing
Plastic storage containers with lids
Zip top plastic bags - freezer and non-freezer
Ice cube trays with covers
Black permanent marker
Convenience Items for the Refrigerator
These items are perishable, and thus must be re-stocked. Check freshness labels and dates before eating food items.
Pre-cooked chicken and meats - already grilled or steamed. Ready to add to pasta, salads, stews, stir frys, fajitas, or just eat plain.
Pre-cut vegetables and fruits - perfect for stir fry and pastas. Fruits are ready for snacking, salads or smoothies.
Shredded cheeses - great way to save time when making your favorite Italian and Mexican dishes.
Fresh dips and salsas - use to spice up sandwiches, raw vegetables, crackers, pasta, and baked potatoes.
Pizza and bread dough - let each family member create their own meal with lots of healthy topping options.
Yogurt - particularly plain yogurt which you can add your own fruit and purees. For those under one year, be sure the yogurt is made from whole milk and active cultures. Soy yogurt is an option for those who are lactose intolerant. Plain yogurt is also a good base for salad dressings, smoothies, sauces and a healthy alternative to sour cream for topping baked potatoes, and Mexican foods.
Milk - you may have a few different types of milk (whole, low fat and non-fat) for family members based on age and diet. Soy and rice milk are also good alternatives, especially for those with allergies and lactose intolerance. Have on hand for drinking, making smoothies and baking.
Cheeses - soft cream cheese makes great dips and spreads for all ages. Adding calcium to your family's diet is as easy as sprinkling fresh parmesan over pastas and vegetables. Cheddar cheese is always welcome for sandwiches and homemade macaroni and cheese. Soft cheeses such as ricotta and goat cheeses can be a healthy meal or snack spread on crackers or toast.
Eggs - eggs can make all kinds of quick meals by themselves - omelets, egg salad, and quiches. Some kids think "breakfast for dinner" is a fun family meal.
Breads - including pita, multi-grain, lavosh, bagels, and tortillas. Different breads allow for various stuffings and presentations. Create healthy pizzas, burritos, wraps, sandwiches and more.
Freezer Items
Fresh is usually best for taste and nutrients, however frozen can be convenient stand-by.
Peas, soybeans and blueberries make convenient finger foods for older babies and toddlers.
Frozen fruit and berries are always ready for smoothies and shakes.
Frozen poultry, fish and meats will create all kinds of meals.
Don't forget to use your freezer for your homemade left-overs and storage to create your own "convenience" items.
Baby's purees, as well as soups, broths and sauces freeze beautifully in ice cube trays.
Make a double batch of cookies or muffins and freeze some in freezer bags for unexpected guests and anytime treats. Most food items can remain in the freezer for up to three months.
Pantry Items
Non-Perishable
Pasta - this can be any shape or size, so you're ready to make spaghetti, lasagna, macaroni and cheese, udon, and soups. Best choices are egg-less noodles for those under 12 months and wheat semolina for those over 12 months.
Dried Grains - these include couscous, quinoa, risotto and polenta. These make good side dishes to meats and fish dishes as well as appropriate main dish with steamed vegetables or stews. A good staple for Indian and Mediterranean dishes.
Beans and legumes - these include lentils, red kidney beans, garbanzo beans, black beans, and white beans. You'll be prepared for healthy dips such as hummus and black bean, as well as side dishes, soups and salads.
Rice - infant rice for first meals and to mix in with vegetable and fruit purees. Brown rice makes a good and healthy companion for Asian stir fry, and Mexican dishes.
Dried fruits - these are great healthy snacks alone, as well as good mix-ins for yogurt, granola, oatmeal, and cottage cheese.
Breakfast cereals - these include muesli, granola, low sugar cereals, oat bran, wheat germ, and oatmeal. It's also easy to make your own cereal mix by simply combining your favorite grains such as rolled oats, toasted wheat germ, and oat bran with dried fruit.
Canned and Jarred Foods
Some canned foods are high in fat, sodium and sugar, but many are also high in nutritional value and are convenient for favorite recipes. Check the labels to identify those with the least additives. These include: light tuna in water, natural organic nut butters, all-fruit spread, beans, tomatoes (Pomi) and corn. Be sure to thoroughly rinse food in cans to eliminate extra sodium and oils. Keep low sodium broths and stocks for on hand for poaching and boiling meats and vegetables, as well as creating your own soups.
Condiments
A good supply of bottled sauces, condiments, oils, herbs and spices will allow for lots of creativity. Ingredients such as naturally brewed soy sauce, mustards, ketchup, salad dressings, tomato paste, and worcheshire give flavor to many dishes as well as create many dips and sandwich spread options. Use healthy oils such as olive and canola for cooking and baking as well as preparing dressings and marinades. Vinegars such as balsamic are also a good way to add flavor. Check labels once items are open for proper refrigeration and storage.
Herbs and spices are best when fresh, but even dried can wake-up a boring food. Dried does not mean old. As spices age, they loose their flavor. If possible buy whole herbs and grind them yourself (a clean coffee grinder works well) for maximum taste.
About the Author:
Lisa Barnes is the founder of Petit Appetit, a culinary service devoted to the palates and health of infants and toddlers. She teaches parents to provide fresh, healthy, organic foods to their children through private in-home cooking classes, mothers' groups cooking demonstrations, parent resource workshops and lectures throughout Northern California. She is the author of the The Petit Appetit Cookbook: Easy, Organic Recipes to Nurture Your Baby and Toddler, iParenting Media Award winning book and Williams-Sonoma's Cooking for Baby Cookbook. Lisa is a frequent contributor to a variety of online parenting and organic websites, including Organic To Be, iVillage and Mommy Track'd. She is a certified safe food handler and on the board of directors of Leah's Pantry, a nonprofit organization providing nutrition and cooking workshops to families and children living in transitional and affordable housing communities.
Lisa lives in Sausalito California with her husband, Lee, son, Jonas and daughter, Ellery (her sous chefs and taste testers).
Visit her website at www.petitappetit.com
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