By Laura Deane MS, RD, LD, Nutrition Coach at Daireds Spa Pangea

I would love to tell you that I scratch cook dinner each night, but it's simply not true, and more than that it’s not practical for my lifestyle. I try to balance meals made from scratch with meals that are more convenient, which includes taking shortcuts whenever possible.

Here are 10 foods that will save you time in the kitchen, without compromising your family’s health.

Uncle Ben’s 90 Second Brown Rice
An excellent source of B-complex vitamins, fiber and niacin, this whole grain is a quicker and healthier alternative to traditional white rice.

Pre-Cut Sweet Potatoes
Loaded with carotenoids, vitamin C, potassium and fiber, these pre-cut sweet potatoes are found in your produce section and can be boiled and mashed within a matter of minutes.

Salmon
The great thing about most fish is that they can be grilled or broiled in less than 10 minutes. Salmon is packed with omega-3 fatty acids, which can reduce the risk of sudden-death heart attacks.

Bagged Baby Spinach
Precut, washed, and ready to be tossed in a soup, stir fry or salad, this leafy green is also chocked full of folic acid, soluble fiber, and heart healthy vitamin K.

Guacamole
Now you can find guacamole already assembled in your produce section. With heart healthy avocados and tomatoes this dip can add a zing to any soup or sandwich or can be paired with baked chips for a healthy appetizer.

Steam in a Bag Vegetables
For a quick and easy side add a fiber-rich steamed vegetable.  Try including an assortment of colors when choosing your veggies, to ensure that you receive your adequate intake vitamins and minerals. 

Light Ragu Tomato and Basil Sauce
All natural, low fat and free of saturated fats and cholesterol, this sauce is certified by the American Heart Association and is a quick solution for pasta night.

Skim Milk
Packed with vitamin D, calcium, and protein, skim milk is perfectly paired with any dinner. Pour yourself a glass and enjoy!

Low-Sodium Canned Beans
Rich in magnesium, potassium, folate and fiber, beans have been linked to the prevention of both heart disease and colon cancer. Try adding beans to your salad or make a quick bean and cheese quesadilla or an easy chili.

Walnuts
Rich in omega-3s, walnuts can be thrown into any spinach, fruit or tuna salad with minimal effort. Recent studies show that this miracle nut may even help with depression and reduce your risk of Parkinson’s disease.

Do you have a favorite food shortcut that saves time and makes meal prep easy? Leave a comment to join the conversation!

Photo by all in green