“From-scratch” might be what you expect at a great restaurant, or maybe for a special occasion. But for the great majority of home cooks, cooking from scratch three meals a day, every single day is an unrealistic goal, and one that so often leaves us with feelings of guilt and even shame for the way we feed our families.
Here at the CIA, we believe that Food is Life, and while great food so often starts right at the garden or our favorite farmers’ market, we also believe in convenience when it makes sense for you. Of course, not all prepared, canned, and frozen foods are created equal, so we’ve collected some of our favorite ideas for simplifying breakfast, lunch, or dinner.
The key to selecting the items that are best for you comes down to the ingredients, so check the labels. Try to avoid products with lots of sodium and added sugars, and generally, the fewer the ingredients, the more we like it. This is the best rule for items like pasta sauce, salad dressings, and marinades: if it contains the ingredients you would use to make it, then it’s a great choice. With that said, any item you enjoy that falls within your budget is also a great choice.
Frozen Fruits & Veggies
When it comes to convenient fruits and vegetables, we almost always choose frozen over canned. Frozen produce is generally flash-frozen relatively quickly after being harvested and minimally processed, so they are fresh, unseasoned, and easy to use. Canned fruits and vegetables often include lots of extra sodium, sugar, and preservatives, and the canning process can alter the texture of the product more than freezing might. If you do purchase canned veggies, look for reduced- or low-sodium options, and rinse the veggies before using. For fruits, select varieties that are stored in water rather than syrup. Having grab-and-go produce handy increases your likelihood of tossing a few extra in whatever you’re making, which is a win no matter what.
Stock and Broth
It’s no secret that homemade stocks and broth simply taste better than most shelf-stable varieties, but we don’t always have the luxury of time on our side. Today, with the popularity of so-called “bone broths,” the selection of basic meat and poultry stocks are better than ever. Look for stocks and broths with minimal ingredients and preservatives, especially those that are sold chilled or frozen. Also keep an eye out for good quality, low sodium broth concentrates that you can combine with water for a long-lasting pantry staple.
Savory Spice Blends
Spice mixes have come a long way, and grocery stores and specialty markets carry a wide range of high-quality spice blends that can punch up the flavor of the most basic soup, stews, or salad dressings (to name just a few!). Looks for simple blends that contain ingredients like mushroom powder, dried lemon peel, and other neutral flavors that add savoriness without lots of added salt, sugar, and other preservatives. Keep an eye out as you browse online for small artisanal brands that specialize in just this thing!
Salad Kits
There is truly nothing better than a big, freshly-prepared salad full of fresh ingredients and a homemade dressing. But on those nights when any vegetable is better than no vegetable, look to the popular chopped salad mixes easily found at any grocery store. Often filled with cabbage and other cruciferous veggies, plus nuts, seeds, and dried fruits, these salads are the perfect bed for simple chicken breast, or even as a hearty slaw to stuff into basic tacos. The best part is they often come with separately wrapped topping and dressing packets, so you can leave out anything you don’t like, or use more health-conscious or tastier dressings, if you prefer.
Rotisserie Chicken
Hot-off-the-spit chickens are a staple food across the globe, and they are an invaluable shortcut. Served alongside an easy side dish and crusty bread, they make for the perfect dinner. But shredded and refrigerated, they become a quick and easy grab and go item to top salads, fill quesadillas, toss in a pita for an easy sandwich, or as a layer in a casserole. They’re tender and easy to eat, making them an accessible protein for kids and those who prefer soft foods.
Prepared Grains
All we hear from experts is to eat more whole grains, but grains take time that you don’t always have. You can find prepared grains in microwavable, shelf-stable packaging, but we prefer the quality you can find in the frozen food section (a common refrain!). From rice to quinoa, you can use these grains as the base of a bowl, stirred into soups and stews, or for fried rice or other cooked preparations. They are, as most convenient products tend to be, more expensive than making your own, though, so if you have some free time on a weekend, remember that cooked grains are a great meal-prep project. Freeze them in containers or serving size zip-top bags that will defrost quickly.
Prepped Vegetables
You can find a wealth of prepared vegetables at grocery stores today, from trimmed broccoli florets to diced mirepoix and peeled garlic cloves. If slicing and dicing is keeping you from making some of your favorite recipes, these can be a huge time-saver, but keep a few things in mind: once fabricated, vegetables spoil much faster than they do in their whole form. A quart of diced onions will begin to smell “off” in only a day or so, and we recommend buying these items the day you intend to use them. You will also notice a lack of quality control in some irregularly shaped products, especially pre-shredded greens (like bagged collards) or Brussels sprouts. You are likely to encounter lots of stems and cores that might require some extra picking-through before use, which often negates the convenience aspect. Prepared vegetables are also exponentially more expensive than whole ingredients.
