7 Best Healthy Foods To Buy In Bulk

7 Best Healthy Foods To Buy In Bulk

Cooking healthy meals for your family doesn’t have to be complicated or time-consuming.

In our home, we keep things really simple.

Each week, we buy the same staple foods and make many of the same meals. Between working full-time, writing this blog, my kids and everything else that has to get done, there’s no time for guesswork or experimenting with new recipes.

And buying foods in bulk is one way we’re able to make sure we always have ingredients on hand to make healthy meals.

Although we don’t have a membership to a wholesale club because it doesn’t make sense for our family of 4, we stock up on sale items and buy foods that stretch our food budget. 

Buying in bulk can save you money, but you’ll need to watch your kids’ portion sizes or you could end up spending even more. On the flip side, if you don’t consume it in a timely manner, it can spoil and create food waste.

The key is to stock up on a few key ingredients—fresh, frozen, and non-perishable—

so you’ll always have what you need.

Here are 7 of the best healthy foods to buy in bulk.

1. Beans and Legumes

If you’re trying to get more plant-based foods into your kid’s diet, buy beans and legumes.

Black beans and lentils are two of my favorites to stock up on because they’re high in both protein and fiber and excellent sources of iron.

Black turtle beans in particular, are high in calcium: 1/2 cup provides 160 milligrams.

I prefer to buy dried beans and then soak and cook them because they’re more robust and lower in sodium than canned but canned beans are just as healthy and delicious.

Swap beans for meat in Mexican dishes, add them to soups, stews and chilis or as a replacement for eggs and oil in your favorite baking recipes.

2. Cinnamon

When it comes to healthy foods to buy in bulk, cinnamon is at the top of my list.

High in antioxidants, cinnamon has anti-inflammatory properties and studies suggest it’s  beneficial for controlling blood sugar, improving LDL “bad” cholesterol and triglycerides. 

I keep several containers of cinnamon in my home because it’s so delicious and can be used in a variety of meals.

I add cinnamon to oatmeal, pancakes, muffins and desserts and sprinkle it on roasted butternut squash and sweet potatoes.

I also like to mix cinnamon into my coffee grounds which adds a robust, delicious flavor to my morning cup.

3. Chia seeds

An excellent source of protein, fiber and omega-3 fatty acids, chia seeds are by far one of the healthiest foods you can feed your kids.

I keep a large mason jar of chia seeds in my pantry and incorporate them into pancakes, breads muffins and overnight oats, add them to smoothies and use them to make chia seed puddings.

4. Berries

Frozen vegetables are picked at their peak freshness and flash frozen so they may be healthier than fresh varieties.

In fact, a June 2017 study in the Journal of Food Composition and Analysis found in some cases, frozen produce is more nutritious than fresh that’s been stored in the refrigerator for 5 days.

Blueberries, raspberries and blackberries are some of the best frozen foods to buy in bulk because they’re high in fiber and antioxidants, and low glycemic so they won’t spike your kid’s blood sugar.

Add frozen berries to smoothies, use your blender to whip them up into a healthy dessert, or serve them as a snack—something my kids loved when they were toddlers.

Or add berries to oatmeal, yogurt and baked goods for extra fiber and a natural sweetness.

5. Quinoa

High in both fiber and protein, quinoa (a seed), is one of the best healthy foods to buy in bulk.

Quinoa is a gluten-free, whole grain carbohydrate that’s high in fiber and a good source of B vitamins and magnesium.

I love keeping plenty of quinoa on hand because it cooks super-fast and it’s so versatile.

Swap it for oatmeal, add it to a fruit parfait, incorporate it into green salads or serve it as a side for dinner.

6. Olive oil


Whether you’re roasting vegetables to make them healthy and delicious for your kids, making your own salad dressing or coating a pan to scramble eggs, olive oil is a necessity when you’re cooking healthy meals.

High in monounsaturated, healthy fats and vitamin E, olive oil also makes food delicious and satisfies hunger.

Store olive oil in a cool, dry place away from the sunlight to prevent it from becoming rancid.

7. Rolled oats

Another whole grain option that’s high in fiber, rolled oats are also a good source of iron, selenium and manganese and are low in sugar.

Oats are naturally gluten-free but because of cross-contamination, look for brands that are labeled accordingly. I like Bob’s Red Mill

Swap rolled oats for recipes that call for flour or use them to make oatmeal, overnight oats, cookies, energy bites and protein bars.

Which foods do you like to buy in bulk? Let me know in the comments!

5 Kitchen Gadgets I Can’t Live Without

5 Kitchen Gadgets I Can’t Live Without

Before I got married and had kids, food and nutrition weren’t nearly as much of a focus in my life as they are now.

As a single woman living alone, I relied on quick and easy meals like scrambled eggs or pasta and broccoli.

If I cooked, it would have been something like a piece of pan-seared salmon but snack foods like hummus, crackers and cheese sticks for dinner were just as good—seriously!

Of course, Chinese take-out was always an easy option too.

When I met my husband however, I became more interested and inspired to cook healthy, delicious meals.

Since he works in the restaurant business and even worked as personal chef, he taught me how to use a knife and cutting board, how to roast a whole chicken and how to prepare a real meal from scratch.

Although cooking techniques like blanching still throw me off and I’m not all that adventurous with herbs and spices, I can hold my own in the kitchen today.

Of course, having kids has also been a driving force behind my motivation to cook. Between making homemade baby food, preparing their school lunches and cooking dinner almost every night, I’m always in the kitchen.

But let’s be honest: cooking takes time—time I don’t always have.

So over the years, I’ve found some amazing kitchen gadgets that have helped make meal prep easier, helped me pull together meals faster, and saved my sanity.

Here are 5 kitchen gadgets I can’t live without.

1. Vitamix

I recently received the Vitamix as a Christmas present from my husband and after getting over the initial sticker shock, I was hooked.

Unlike the small blender I was using, I love that you can put several types of vegetables for a smoothie in the Vitamix and it blends up everything into a super-smooth consistency, much like a juicer, but the fiber is still there.

The other great thing about the Vitamix is that it isn’t just for smoothies. You can use it to make homemade nut butters, dips and spreads, soups, frozen desserts, flours and dough and non-dairy milk.

2. Solid Wood Chopping Bowl

This solid wood chopping bowl and mezzaluna knife is hands down, one of my favorite kitchen gadgets and a tool I use every day.

There’s nothing more delicious than a chopped salad and with this bowl, you don’t have to drop $10 at your favorite lunch spot to get it. I simply add salad greens, onions, carrots and avocado and chop everything up in the bowl. I add dressing and a protein and lunch is ready in minutes.

If you want your kids to eat more vegetables, it’s also a great tool to get them in the kitchen to prepare—and get excited about—healthy meals too.

3. Pampered Chef Pan

Pampered Chef is known for their stoneware and for good reason.

I use this Pampered Chef pan most days of the week to roast vegetables and make sweet potato fries, and meatballs. Everything you make with the pan is evenly cooked, crispy on the outside but moist on the inside and bursting with flavor.

It’s also a breeze to clean and doesn’t require any soaking or scrubbing.

4. Oxo Good Grips Salad Spinner


If there’s one kitchen gadget that ensures you’ll always have a quick and easy meal on hand, it’s the Oxo good grips salad spinner.

It’s a totally old-school kitchen gadget but it’s a must-have to wash salad quickly and keep it fresh all week long.

5. Cuisinart Stand Mixer

Another classic tool, the Cuisinart Stand Mixer is a kitchen gadget I’ve had since I got married and it’s become quite useful throughout the years.

If you love baking as much as I do, the mixer is a must-have.

Although it’s not in my regular daily rotation, it’s come in handy for making breads, my nana’s famous Christmas cheesecake and my kids’ birthday cakes.

What are some of your favorite kitchen gadgets? Leave me a comment! 

10 Simple Meal Prep Hacks For Busy Moms

10 Simple Meal Prep Hacks For Busy Moms

I wish I had better news for you, but the truth is that getting healthy meals on the table takes time.

Time to plan what you’re going to cook, time to shop for the ingredients, time to do the actual meal prep and cooking, and (ughh) all the clean-up.

When you’re rushing to get out the door in the morning or get dinner on the table at night and everyone is exhausted or having their own meltdown, pulling together healthy meals can seem next to impossible.

That’s where meal prep comes in.

With some simple strategies, you can plan ahead of time and have a system in place to get breakfast, lunch and dinner on the table every day.

Here are 10 simple meal prep hacks to try.

1. Pull out the iPad

When you’re trying to get something done like make an important phone call or make dinner, do your kids swarm to you like a hive of bees?

I hear you. In my house, dinnertime is prime time for meltdowns, siblings fighting and bad behavior.

Although I try really hard to limit my kids’ screen time, I’ve come to realize that strategic use of the TV and the iPad can come in handy especially when I’m cooking.

My kids get to decompress after-school and have some fun, while I’m able to get dinner on the table without feeling totally stressed out.

2. Store food in airtight containers

Clear glass, airtight food storage containers are your secret weapon for meal prep.

They not only keep all of your produce fresh and in clear sight but they help prevent food from spoiling, drying out, getting soggy or absorbing odors from other foods in the refrigerator.

Glass containers also cut down on time because they go from the fridge and the freezer to the microwave or the oven which makes cooking dinner a breeze.

Carve out some time on the weekends—or whenever you can—to wash, cut up your fruits and vegetables and store them in individual containers so you’ll know exactly what you have on hand.

Cut-up veggies also do double duty for quick meals, after-school snacks and school lunches.

3. Use ice cube trays

To prevent food from spoiling and make cooking quick and easy, freeze small portions of leftover ingredients in ice cube trays and then re-heat them when you need to.

Store homemade baby food purees, leftover stock, smoothies, pasta sauce, pesto and herbs—even coffee for a quick and easy cup of cold brew.

4. Make overnight oats


Mornings are hectic whether you have little ones you need to get to daycare or big kids who have to catch the bus.

Instead of serving cereal or instant oatmeal which are usually low in fiber, high in sugar and highly processed, fill mason jars the night before with oats, fruit, nuts or seeds and milk for a quick and easy breakfast.

5. Cut, then wash vegetables

Washing vegetables before you cut them up makes sense, but you might discover hidden dirt on the inside of produce like mushrooms, celery and broccoli and end up re-washing them again anyway.

Instead, chop everything first, then give your fruits and veggies a vigorous wash under cold, running water.

6. Slice it in


The thinner you slice vegetables and protein sources, the quicker they’ll cook whether you’re sautéing or roasting them.

I slice foods like broccoli, Brussels sprouts, cabbage and tempeh super-thin and they cook in minutes flat.

7. Offer an appetizer

Your kids may refuse to eat all day but right before dinner is when they’re most likely to ask for a snack—so give it to them.

Offering an appetizer won’t spoil their dinner and if it’s a healthy choice, it can be a great way to take advantage of their hunger and get them to eat more vegetables and try new foods.

Letting them munch on something small can also help you buy some time while you’re getting dinner ready.

Serve roasted root vegetables as “fries,” hummus or a bean dip with cut up raw vegetables, or kale chips, for example.

8. Pre-heat your pan

Sheet pan meals already make dinners quick and easy, but you can save even more time by heating up the pan while your oven is pre-heating and you’re finishing up any meal prep.

Pre-heating the pan will cook everything evenly and speed up your cook time.

9. Pre-portion smoothie ingredients


Smoothies can be a quick and easy breakfast option for you and your kids, but the key is that it’s simple.

After you go to the grocery store or at the beginning of the week, wash and prep all of your fruits and vegetables and store them in individual Ziplock bags. In the morning, you can pop everything into your blender for a no-brainer breakfast with minimal clean-up.

10. Use your appliances

Chopping, slicing and dicing are seriously time-consuming especially if you’re using fresh garlic or cutting up vegetables that need to be peeled and sliced like butternut squash, for example.

If you don’t own a basic food processor, consider purchasing one that can do all the work for you and slash some serious time off your meal prep.

8 Supermarket Shortcut Foods To Make Healthy Eating Easy

8 Supermarket Shortcut Foods To Make Healthy Eating Easy

The new year always comes with the best intentions: eat healthier, work out more, get more sleep and cut down on all that stress.

When it comes to your kid’ health, perhaps you’ve made a commitment to stock your kitchen with healthy food, cook more and share more family meals together.

Those are all great New Year’s resolutions to have of course, but so often we find ourselves back to our old habits come February.

Between work, after-school activities and every other obligation you have, carving out time to plan, shop and cook gets really challenging.

With some healthy eating hacks and a few supermarket shortcut foods on hand however, you don’t have to rely on processed foods, ready-made meals and grab-and-go options to make sure your family stays on track.

Here are 8 supermarket shortcuts that will make healthy eating a breeze all year long.

1. Salad kits

My family has become hooked on a salad kit made with shaved Brussels sprouts, shredded cabbage, pumpkin seeds and dried cranberries. Not only is it healthy and delicious, but having a salad kit on hand helps us pull together dinner in minutes flat.

When choosing a salad kit, always read labels since many salad kits are high in calories, sodium and sugar and use low-nutrient greens like iceberg lettuce instead of dark leafy greens.

2. Spinach

High in iron, spinach is also a good source of protein, fiber, vitamins A,C,E, B6, folate, magnesium and calcium.

Pre-washed baby spinach (organic when possible), cooks super-fast and can be incorporated into almost meal you’re making.

Sauté spinach with olive oil and garlic, add it to soups, stews and stir-fries or incorporate it into a quiche or frittata. Raw spinach can be mixed with other salad greens or used for your morning smoothies or green juices.

3. Frozen fruits and vegetables

Since frozen fruits and vegetables are picked at their peak freshness and flash frozen, they may be healthier than fresh varieties. In fact, a June 2017 study in the Journal of Food Composition and Analysis found in some cases frozen produce is more nutritious than fresh that’s been stored in the refrigerator for 5 days.

Stocking your freezer with a variety of frozen options will help you pull together meals in no time. Add frozen veggies to pastas, omelettes, or a stir-fry and incorporate frozen fruit into smoothies and yogurt or serve it as dessert.

4. Beans

Beans are one of the healthiest foods for kids and make for a quick and easy meal.

Add canned beans to tacos, fajitas, soups and stews, serve them solo in your kid’s lunch box, or puree them into a healthy and delicious bean dip.

5. Tempeh

If you’re looking to add more plant-based protein sources into your meals, try tempeh.

With more than 5 grams of protein in every ounce, tempeh is also high in fiber and magnesium.

Since it’s made with fermented soybeans, tempeh is also a great way to get probiotics into your kid’s diet.

Marinate tempeh and bake it, slice it thin and sauté it with vegetables, or swap crumbled tempeh for meat in your favorite Mexican dishes.

6. Canned fish

One of the best supermarket shortcuts to help your family eat healthy is canned fish like salmon, sardines and anchovies.

Packed with protein, low in saturated fat and rich in micronutrients, fish is also an excellent source of omega-3 fatty acids, which support kids’ brain health and memory.

The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) recommend kids eat fish 1 to 2 times every week, starting at age 2.

If your kids refuse to eat fish however, try non-sneaky ways to incorporate small portions into their meals. For example, serve canned salmon as a dip paired with cut up raw vegetables, top toasted whole-grain bread with a bit of anchovies, or add a few sardines to pasta dishes.

7. Edamame

An excellent source of protein, fiber, iron and magnesium, edamame (soybeans) are high in calcium: one cup of provides 97 milligrams.

Purchase edamame frozen or fully cooked and add it to rice dishes, soups and salads or serve it as a side dish. You can also serve edamame as an appetizer before dinner when kids are hungry and more likely to try new foods.

8. Quinoa

Quinoa, a seed, is high in both protein and fiber as well as B vitamins, which support the nervous system.

Quinoa is also a quick and easy grain that can be served for breakfast with fruit and cinnamon, mixed into a yogurt parfait or as a side dish for lunch or dinner.

10 Healthy Eating Hacks For 2019

10 Healthy Eating Hacks For 2019

Whether your New Year’s resolution is to lose weight, get in shape—or nothing at all, the month of January is a great time of year to set new, healthy goals for your family.

Perhaps you want to encourage your kids to eat healthier, try new foods or leave behind their picky eating behaviors for good.

Just as other New Year’s resolutions don’t happen overnight, getting your family to eat healthy requires consistency, patience and simple, yet realistic, strategies to make it happen.

Here are 10 healthy eating hacks for the new year that will make it doable.

1. Make a list

Without a grocery list, it’s easy to be tempted by processed foods and convenience foods that can easily derail you. You may also end up buying too much food that goes to waste or find yourself resorting to unhealthy takeout when your refrigerator becomes empty mid-week.

Before you head to the grocery store, try to have a rough meal plan for the week and make a list of the foods and ingredients you’ll need.

You don’t have to plan out each meal perfectly, but as long as you have a general idea of what you’re going to make for dinner each night, and what you need to stock up on for all of your other meals, you’ll have plenty of options.

2. Prep ahead

If you can carve out an hour or two on the weekends to wash, prep and store your aromatics and fruits and vegetables, it will save you a ton of time during the week.

3. Take shortcuts

Buying pre-chopped ingredients may cost a bit more, but if doing so means you’re able to make healthy meals faster, then it’s totally worth it.

Most grocery stores have pre-chopped mirepoix, garlic, cauliflower “rice,” spiraled vegetables, and shredded Brussels sprouts that can shave off a ton of time making healthy meals.

4. Batch cook

I work full-time, write this blog and have two kids but I still manage to get dinner on the table (almost) every night.

I’m not a super-mom by any stretch of the imagination or a pro chef, but with bath cooking, I’m able to pull it off.

On Sunday and a few times throughout the week, I make large batches of vegetables, rice, quinoa, lentils, beans and hard-boiled eggs that can be used for healthy school lunches and dinners throughout the week.

5. Use an appliance

Cooking healthy meals can be time consuming especially if you have to chop vegetables or wait for rice to cook, for example. Luckily, there are so many appliances like the Vitamix, Instant Pot and slow-cooker to make it quick and easy.

6. Make sheet pan meals

When you’re rushing to get dinner on the table, you need fast, fuss-free meals.

Instead of using multiple pots and pans and making meals that require multiple cooking methods, make sheet pan meals. Choose your vegetables, add a protein, and roast everything together to cut down on cooking and clean-up time.

7. Assemble meals

Don’t like to cook? No problem. You don’t have to use a single appliance to pull together healthy meals.

Instead, assemble pre-washed bagged salad or try a salad kit and add a protein and healthy fat for a quick, easy and no-brainer meal.

8. Rely on frozen foods

Many types of frozen, microwave meals are high in calories, sodium and trans fat and low in fiber and overall nutrition, but that doesn’t mean you can’t use your freezer to get a healthy dinner on the table.

Make large batches of stews, soups, bean burgers and casseroles or double a recipe that can be frozen and reheated.

Also, stock your freezer with quick and easy options like frozen shrimp, vegetables and peas that can be used in several different meals. Frozen fruit can also be used in smoothies, added to yogurt or served as dessert.

9. Stock your pantry with canned food

When you’re short on time, canned food can be a great alternative to fresh.

Canned salmon, tuna, sardines and beans are all healthy, easy and versatile protein sources that can be paired with a salad or cooked vegetables.

10. Rethink dessert

Bribing kids with dessert to eat dinner or take a few bites of their vegetables may be effective, but it puts a sour taste in their mouths—so to speak.

When kids are told they’ll get dessert if they eat the healthy stuff, a tactic Dina Rose, PhD calls the dessert deal, it teaches them that dessert is more desirable than their meal.

A workaround is to let your kids have dessert but consider offering dessert choices that you can live with. In our family, dessert is usually fresh fruit but it can also be dried fruit, yogurt, or a homemade muffin, for example.