• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Tina Ruggiero | Nutrition Expert, Cookbook Author and Spokesperson

Nutrition Expert. Writer. Creative Alchemist.

  • Home
  • About Tina
  • Media
    • Columnist
    • Television
    • Social Media
    • Print
    • Radio
  • Cookbooks
  • Work with Tina
    • Keynote Speaker
    • Spokesperson
    • Culinary Nutritionist
  • Contact Tina

yams

DIY Nutrition: Take the Pantry Challenge!

Apr 9, 2013 by Lauren Stransky

If you’re shopping just the perimeter of your grocery store, thinking you’re selecting the best foods for your health, think again. That recommendation is outdated – yet we still read and hear the mantra. Being ready to make quick, nutritious meals requires having 10 ingredients on hand. How many of these do you have in your pantry?

  1. coconut-milkCoconut Milk: I keep a stash of light and regular coconut milk on hand at all times. From a base for soup to infused rice to smoothies or a curried vegetable side dish, coconut milk does wonders for taste and nutrition. It’s rich in lauric acid which raises HDL; it’s high in fiber, magnesium (beneficial for athletes to prevent cramping) and provides phosphorus for strong bones.
  2. Sweet Potatoes or Yams: Potatoes have a long shelf life and can be a multiple-purpose mealtime ingredient. Stuff, bake, roast or incorporate these varieties into your diet for a good dose of fiber and the antioxidant vitamins A and C.
  3. LentilsLentils: My favorites are peppery French Lentils, or Lentils du Puy, but brown, orange, red and green are each delicious and rich in protein, low in fat, high in fiber and a defender of cardiac health. They’re ideal for soup, veggie burgers and curries.
  4. Pasta: Is the perfect foundation for a simple, healthy dinner. In my pantry, I have three shelves stocked with pasta of all types. There’s campanelle, cavatappi, tagliatelle and pappardelle. Half the fun is trying new shapes; seek them out. The other half is creating something delicious from this carbohydrate-rich energy source.
  5. sardinesSardines: Having cans of sardines at-the-ready is a fast way to consume essential, heart-healthy omega-3 fatty acids. Sardines rival salmon, when it comes to nutrition, plus they’re a source of calcium. Spread them on crackers; toss them in pasta, or add them to salad.
  6. Peanut and Canola Oils: For healthy stir-frying, peanut oil should be your number one choice, since it has a high smoke point. It also may boost your good cholesterol. Canola oil has a near perfect Omega-6 to Omega-3 ratio; make it your oil of choice when you need oil with a neutral flavor.
  7. riceQuinoa, Freekeh and Aromatic Rice: Quinoa is a high-protein seed. Freekeh is a roasted green wheat, and aromatic rices include jasmine and basmati. Any of these will elevate a meal’s flavor and nutrition profile. Grains reward the creative cook, so experiment!
  8. Tomatoes: Every pantry should have canned whole tomatoes, crushed, chopped and pureed tomatoes and the essential tomato paste. Cooking tomatoes, particularly in olive oil, facilitates their disease-fighting potential.
  9. Frozen Veggies: Broccoli, kale, spinach, green beans, peppers, the list could go on and on. Anything that strikes your fancy in the fresh produce section is worth having on hand, in your freezer. You can make a quick stir-fry or a nice side to compliment dinner.
  10. Eggs: They’re practically perfect, containing more nutrients per calorie than any other food. You can use them for any meal, and they make an ideal snack.

Filed Under: Cooking, DIY Nutrition, Food and Drink, Food/Cooking, Nutrition, Wellness/Health Tagged With: aromatic rice, canola oil, coconut milk, eggs, freekeh, frozen veggies, lentils, nutritious meals, omega-3, omega-6, pasta, peanut oil, quick, quinoa, sardines, sweet potatoes, tomatoes, vitamin A, vitamin c, yams

On My Nightstand

Mar 17, 2013 by Lauren Stransky

Roots by Diane Morgan

RootsRoot vegetables are tubers and taproots of plants we pull out of the ground and devour for their sweet, starchy, vitamin-rich goodness.

If you’re like me, and you love root vegetables, then you’ll adore Roots by Diane Morgan. Morgan is the author of more than 10 cookbooks and, in this endeavor, she shares with you the fascinating history of 29 major root vegetables; explains their nutritional content, how to buy and store them and, of course, showcases delicious recipes that include tubers, yams, jicama and more.

I love this healthy cookbook for its 200-plus simple recipes which bring new and exciting flavors to the table. Favorites like carrots, potatoes and beets are re-invented: think beyond side dishes and all the way to dessert. The book will also introduce you to the lesser-known varieties of roots such as malanga, salsify, cassava and crosnes.

Nominated this year for a coveted IACP Cookbook Award and a James Beard Award, Morgan has compiled a beautiful, inspired resource for the home chef looking to diversify meals with healthy, mouth-watering and memorable results.

Filed Under: Books, Cooking, Nutrition Tagged With: cookbook, jicama, plants, root vegetables, taproots, tubers, vitamins, yams

Primary Sidebar

Feed Your Mind. Nourish Your Body™.