Easy Meals for Healthy Families – 20 healthiest Ingredients
It’s easier to put a wholesome meal together if you stock your cupboard with nutrient-rich, convenient ingredients. Here are 20 of my top picks and I’ve included the NuVal score (www.nuval.com). These foods are the higher scoring items in their category:
- Almonds – NuVal score 76
- Apples – NuVal score 96
- Avocados – NuVal score 89
- Beans (Black, Cannellini or Kidney) – NuVal score ranges 50-70
- Blueberries – NuVal score 100
- Broccoli – NuVal score 100
- Chicken Breasts (boneless, skinless) – NuVal score 39
- Eggs – NuVal score average 33
- Canola Oil – NuVal score 24
- Oatmeal – NuVal score 57
- Oranges – NuVal score 100
- Multi-grain Pasta – NuVal score 91
- Nut Butters (natural peanut, almond) – NuVal score ranges 20-50
- Peas – NuVal score 96
- Skim Milk – NuVal score 91
- Spinach – NuVal score 100
- Sweet Potatoes – NuVal score 96
- Walnuts – NuVal score 82
- Wild Salmon – NuVal score 87
- Yogurt (plain Greek) – NuVal score 95
Start thinking about ways you can incorporate these items into easy meals – top oatmeal with chopped walnuts and blueberries; make a veggie salad with multi-grain pasta, broccoli and other colorful veggies; grill chicken breasts and top with avocado slices; dip apple slices into almond butter for a snack – and so on.
I tried this delicious simple recipe the other night and it uses 4 ingredients from the list!
Pasta with Walnuts and Goat Cheese
Makes 6 servings
½ cup Meijer chopped walnuts
1 tsp. chopped garlic
1 T. Meijer canola oil
12 oz. Meijer Multi-Grain Extra Penne Pasta
1 lb. Meijer frozen peas
6 oz. goat cheese, softened
- Cook pasta according to package directions but set timer for 1 minute less than recommended cooking time.
Meanwhile, in a large skillet, combine walnuts, garlic and oil. Cook on medium until golden, stirring occasionally. Set aside. - When pasta timer goes off add the peas to the boiling water and cook 1 minute longer. Reserve 1 cup of pasta cooking water. Drain pasta and peas and return to pot. Add goat cheese, ½ cup cooking water, ½ tsp salt and ½ tsp pepper. If mixture is dry, toss with additional cooking water. To serve, top with garlic-walnut mixture.
Serve with whole grain rolls and orange slices.
Nutrition information per serving: 425 calories, 21g protein, 57g carbohydrate, 9g fiber, 14g fat, 12mg cholesterol, 345mg sodium
I always had an interest in food and nutrition and attended Central Michigan University to earn a Bachelors Degree in Dietetics. Several years later, I went back to college to obtain my Masters degree in Human Nutrition from Andrews University. I have been a Registered Dietitian for 27 years and have spent the last 20 years working with Supermarkets. I discovered years ago that grocery stores were a great place to reach consumers and help them obtain accurate nutrition information. I also realized that busy families are looking for quick, affordable, and healthy ideas for meals. In my position as Healthy Living Manager at Meijer I spend a lot of time working with food manufacturers and commodity groups to search out and create easy recipes that can become part of family-pleasing menus. Although my two daughters are now grown and married, my husband and I continue to enjoy cooking together and creating new recipes with nutritious ingredients. I hope my information provides you and your family with easy ideas to live a healthy life!
