My Commissary List...advice appreciated

S

seabeeswife

Cathlete
Okay..this is my typical shopping list. Any suggestions on what else I should be getting would be greatly appreciated:) With DH being deployed I am able to experiment and spend more..his chicken wing addiction get's a little pricey:7

Apples (I am an apple addict...so I load up)
Pears
Oranges
Grapefruit
Grapes
Strawberries
Canteloupe
Bananas (Usually I end up throwing these out..forget to eat them)
Cucumber
Celery
Romaine and Spinach lettuce
Broccoli
Cauliflower
tomatoes
plain oatmeal
All Bran Extra Fiber
chicken breasts
cottage cheese
canned beans and spinach

I know there is more out there that would benefit my fitness goals...help ladies:)
 
wholewheat bread, yoghurt, things like lentils to thrown in soups in handfuls (I couldn't live without lentils), fish (oily for the omega 3's, salmon, sardines, etc), strawberries and blueberries which have higher antioxidant count than apples, pears, grapes, etc. Add EGGS! They are a nearly perfet protein, more perfect than any meat, and research now proves the cholesterol of eggs is not harmful to us, our body deals with it naturally. Eggs are cheap, good for you, and can be quick meals when there's no time to cook elaborately. Eat yolks and whites, not just that horrible 6 egg-white thing.....

This is what I would add. Plus many bars of good milk chocolate, but that's just me!

Clare
 
I really think that unsalted almonds is a priceless snack - the healthful benefits of these little nuts seem to keep growing and growing the more we learn about them... (and so easy to carry around for an emergency hunger attack!)

Due to fat content though you may want to stick to the recommended one serving a day (1 ounce) - but guess how many that is?? Around 22 almonds!! More then enough! (plus, side note, they are discovering that the fat content does not really even 'make us fat' because the unique molecular structure of the nut doesn't allow our body to process it - see? it gets better and better! :D )
 
A VERY BIG THANK YOU!!!

I know I should worry less about calories..but I am curious..how many calories are in a serving (22) of almonds?

Salmon..now I have read that it is important that the fish not be farm raised. Is this true? We don't have any open water salmon available here on base. I can pick some up out in town though. How do I cook it? I am not a big cooker at all. I love convenience:)
 
You could maybe add some nuts and seeds, eggs, brown rice, and more vegetables like peppers and asparagus.

Edited to add: I didn’t read the other posts sorry for the duplication. Yes, Salmon. I can’t believe I forgot that. I buy 2lbs a week!

Cooking recommendation: I LOVE my Turbo cooker. It used to be on an infomercial, so you may have seen it. That thing is absolutely amazing!! Your foods and cooked in 1/3 of the time and taste like you baked or steamed. Wonderful.

Susan C.M.:D
 
Soy milk to put in your cereal.

I much prefer Fiber One to All Bran. I think it tasts so much better and I believe it has more fiber than All Bran.

I also use white Balsamic vinegar a lot. It's great on a salad. Oh, yes, I don't think I saw extra virgin olive oil on the list.

Turkey burgers are good, make with ground turkey.
 
There is about 160 calories in 22-23 almonds. But really it's packed with protein and all these great beneficial nutrients.

Here's a link for some more info if you're interested:

http://www.almondsarein.com/nutrition/

Another snack I like to have around is Edamame (usually an appetizer in Japanese restaurants). They are soy beans, and you can make them in or out of their yummy pods(I usually cook them in their pod and then scrape the pod with my teeth to get the beans out.. mmm). They now sell them in frozen packages and take only minutes to cook in boiling water. Granted I always salt them up (can't resist), but they are extremely nutritional otherwise. You can even get the frozen bag of the beans without the pod and eat them when they thaw without cooking!
 
That reminds me of another veggie I love, sugar snap peas. I buy them either frozen and microwave or fresh and then steam them. They're wonderful!
 
salmon

While I love wild salmon, I often use farmed salmon because of the price & availability. It's quite versatile, it can be poached on the stove or the oven (super easy), baked, pan fried, or grilled.

To oven poach, spray a shallow baking dish with oil. For 1 lb salmon, sprinkle w/ 2 TBLS white wine & 1 small chopped shallot or a green onion. Sprinkle w/ salt & pepper. Cover with foil & bake in a 450 degree oven.

To roast salmon, (I use foil in a roasting pan for clean-up), spray with oil, & roast in a 450 degree oven. The salmon can be marinated or just use salt & pepper.

Don't overcook the salmon. It should still be a bit dark in the center as it continues to cook when it's removed from heat. Like all meat, let it rest about 10 minutes before serving.

I always make extra salmon as leftovers are wonderful. Add to a salad, make salmon tacos with a healthy fruit salsa, make sandwiches. Planning for leftovers can really cut your kitchen time.

I don't buy sprays like Pam, but I do have 2 refillable Misto sprayers. One has olive oil, the other has canola. They're a great way to control the fat when cooking.

You received some great ideas & had a pretty good list to start. The only thing I would add, is to explore a wide variety of seasonal fruits & vegtables.

Debra
 
Looks good to me but why no fish? Maybe you don't like it. But if you do I would shoot for Tilapia (very lean & tastes good too). Only chicken no turkey? Also no potatoes? Especially sweet? What about adding radishes, zucchini, squash & butternut squash, artichoke hearts & peppers (yellow, red & orange-no green). I would also ditch the celery (mostly water) as well as All Bran. I believe All Bran has high fructose corn syrup in it (this is very bad for you). Where's the cheese? Boy this is making me hungry now!! Ha! Otherwise, looks good! Kathy:D
 
I've got to expand my diet...thank you for all of the suggestions:)
What happens to me is that once I get into a routine..I just stick with it. I am trying to break myself of eating the exact same things everyday. I LOVE veggies but I have a confession..I have no idea how to prepare them. I was never taught how to cook for myself..so I am learning along the way. I've got a ton of cookbooks..but none of them have any steps in cooking fresh veggies without using sauces. I love the taste of vetgetables without all of the extras. Would it be beneficial for me to invest in a steamer?
All of your ideas were great and my commissary list has grown:) I love salmon..I used to eat more of it growing up when my dad fished all of the time. I am going to pick some up and give it a try on my own.

Basically, the foods I buy leave me hungry after I have eaten. Will protein help keep me satisfied longer?

You all are GREAT!!!!
 
Fresh is always best, but working full time sure puts a hink in that for me. Sometimes I buy fresh, but most times frozen. I keep a tupperware container full of a variety of frozen vegetables in my freezer (at the ready). I pop a plateful of them in the microwave and season afterwards. Lots of times I will add about an oz of 2% shredded cheese. Yum

:9
 
I understand..I don't get home until about 6:30 in the evening and I still have a workout to do. I am going to get both frozen and fresh:)
 
More suggestions:

veggie burgers (one made with soy and with some fiber in it)
high fiber buns
Kashi cereal "Go Lean"
8th continent Soy Milk ~ has a great taste
peanut butter
frozen wild blueberries
artichoke hearts (no fat)
jarred roasted peppers ( no fat)
baby lettuces
Kens Light Northern Italian salad dressing (Use just 1Tbsp on a salad for one person and its great.
 
What about Avocado's. I really enjoy them with some salmon, a slice of tomato, on a whole wheat cracker. A really handy web page is www.fitday.com it gives information on all types of food.
 
What about Avocado's. I really enjoy them with some salmon, a slice of tomato, on a whole wheat cracker. A really handy web page is www.fitday.com it gives information on all types of food.
 
All of this talk about healthy food is inspiring and making me think twice about my list! I would suggest also walnuts which are great for Omega 3's. Yes, avocadoes are wonderful and very healthy, just watch the fat, so I wouldn't eat more than half of one a day. Do you use flax seed oil or ground flax? It's great on yogurt or cereal and the oil you can mix in smoothies. As mentioned above, yogurt is great if you like it. I get plain organic non fat yogurt and mix in fresh strawberries or blueberries (or frozen defrosted) with some ground flax seeds and have that for breakfast. Yum. Also, couldn't live without the fresh lemon squeezed in my many glasses of daily water. So light and refreshing. Don't forget sweet potatoes. I bake them like regular potatoes and have for lunch. Great when you are craving something sweet. Thanks to everyone else who posted suggestions...you've helped me revamp my shopping list too!

Nicole :9
 
All of this talk about healthy food is inspiring and making me think twice about my list! I would suggest also walnuts which are great for Omega 3's. Yes, avocadoes are wonderful and very healthy, just watch the fat, so I wouldn't eat more than half of one a day. Do you use flax seed oil or ground flax? It's great on yogurt or cereal and the oil you can mix in smoothies. As mentioned above, yogurt is great if you like it. I get plain organic non fat yogurt and mix in fresh strawberries or blueberries (or frozen defrosted) with some ground flax seeds and have that for breakfast. Yum. Also, couldn't live without the fresh lemon squeezed in my many glasses of daily water. So light and refreshing. Don't forget sweet potatoes. I bake them like regular potatoes and have for lunch. Great when you are craving something sweet. Thanks to everyone else who posted suggestions...you've helped me revamp my shopping list too!

Nicole :9
 
I did my shopping last night and I picked up some great additions:)
I went all out in the veggie department..peppers (red and yellow)squash, sweet potatoes, broccoli, cauliflower, eggplant, spinach, romaine, carrots, beans..the list just continues:)
I picked up some raw unsalted almonds, salmon, chicken, eggs, milk, ww bread, yogurt, string cheese and some very lean pork.
I could bore you with the rest..but I basically took all of your suggestions and those from *the worlds healthiest food* website and shopped away:D

You Ladies are FANTASTIC..THANK YOU:)
 
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