By Marianne Heffrin
How do you get healthy fast food? You start with a well stocked supply of ingredients at home. There are certain items that are versatile and if available, can lend themselves to the makings of wholesome Zone recipes. Doing an inventory of what you have on hand, getting what you need and keeping your supply fresh require some planning, but the end result is worth it.
Barley
Barley has twice the fiber of brown rice and can be used in soups, casseroles, and as a stand in for rice. To prepare, add 3 cups water per cup of barley, boil for 35 minutes or until tender. One cup of dry barley yields 3 cups cooked. It is a good rice replacement in stuffed peppers.
Oil and vinegar
Extra-virgin olive oils have a richer taste than other forms of olive oil. All types have the same amount of beneficial monounsaturated fats. Quality vinegars that have been aged have a milder flavor as the acid level decreases over time. For Zone dressings, women can have about 1 teaspoon of olive and men 1 1/3 teaspoons with vinegar to taste.
Oatmeal
Steel-cut oatmeal, such as McCann’s, is recommended for the Zone. Try making a big batch and then microwaving an individual portion in the morning. You can portion your own into baggies and add cinnamon.
Beans
Canned beans last a long time, are very inexpensive and can be used in a host of ways. Beans can be rinsed under water to get rid of excess sodium. They can be added to soups, casseroles and stews or eaten as a side dish.
Pepper
Ground peppercorns have more flavor than store-bought ground pepper. The extra intensity can make it possible to cut back on the amount of salt called for in a recipe. Al spices should be replaced after about six months.
Frozen Fruits and Vegetables
Flash freezing after harvesting allows the fruits and vegetables to hang onto the maximum amount of vitamins and minerals. The texture might be a little softer than using fresh, but the difference is barely noticeable in a baked or cooked dish. Frozen types are also a time and money saver and can be kept frozen for several months.
Prepared fruits and vegetables
Vegetables that come already peeled, sliced shredded and ready to eat are convenient and make getting all you favorable carb blocks easy. Jarred roasted red peppers and jalapenos can be added to sauces, salads and casseroles.
Marianne C. Heffrin,MS,RD,LD, is a nutrition consultant.