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Women Vitamins...Blogging Along Minimize

Sometimes I feel like "Old Mother Hubbard"...I go to the pantry and it just seems bare of anything I really want to cook or eat.  

OK, so there are packages of macaroni, muffin and cookie mixes, cream soups, and cereal boxes....but somehow, deep down inside, I know that they are not the healthiest for me, and not really what I I sigh heavily and shut the door.

Perhaps, like me, you realize that cleaning out the pantry, giving the perfectly good stuff to the local food shelf, like the Houston Food Bank, would be a great thing to do.  

Then I can re-stock up on the basics.  

Keeping  healthy foods on hand is a smart t…so when something to wholesome to eat is needed, it’s already in the pantry.

Here are some basic food items to stash in the freezer, the fridge and the pantry.


  • Frozen vegetables…especially broccoli which is loaded with vitamin C, folic acid, iron, and potassium.  Best eaten raw, but can be cooked to crisp…like stir fry.  Broccoli seems to help prevent Alzheimer's disease, diabetes, calcium deficiencies, stomach and colon cancer, malignant tumors, lung cancer, breast cancer, prostate cancer, heart disease, arthritis, and even the aging process. 
  • Frozen berries for vitamin C and antioxidants especially true of blueberries.  Just make sure they are not packed with additional sugar.  Thaw and add to yogurt or granola.
  • Individually packed frozen fish fillets.  Good quick source of Omega 3 oils.  Individually wrapped fillets are easily steamed, already portioned, and allow you to taste different kinds of fish…which, if you dislike the flavor of one, minimizes waste.
  • Fresh frozen chicken tenderloins are a great source of lean protein.  Buying bulk packages economizes your purchase, and allows for individual servings.


  • Pre-washed salad greens- mixed greens and spinach will deliver more nutrition.  Place  a paper towel in the bag to absorb extra moisture and extend the green’s freshness.
  • String cheese- low fat string cheese is a great snack, source of calcium and protein.  
  • Apples- an apple a day DOES keep the doctor away.  Just be sure to always wash apples first as the skin can contain pesticide residues.
  • Greek yogurt- low in sugar, and is a great source of probiotics. Thick than traditional yogurt, once you have tried it, you are hook!  Makes a great breakfast, can be mixed with fresh fruits and granola or high fiber cereals…..also works for a treat at night with fruit.
  • Potatoes- these have gotten bad press, but a baked potato is a great source of calcium, phosphorous, fiber and vitamin C.  The worst part of the baked potato is what is put on it….


  • Salsa- look for low sodium content…salsa is a great substitute for sour cream based dips….and tastes great on baked potatoes as well
  • Canned salmon – wonderful source of Omega 3 fats and protein
  • OatmealUse old fashioned oats….pre packaged contains a lot of sugar.  Oatmeal is a great source of soluble and insoluble fiber which lowers cholesterol, and reduces blood pressure.  Oatmeal is cheap, easy to prepare, and tastes great with raisins, yogurt, honey or cinnamon.
  • Brown rice- helps control blood pressure and also reduces wide fluctuations in blood sugar. Its high fiber content helps control cholesterol.
  • Beansall kinds of beans add fiber and protein to various dishes.  Probably should look for low sodium content if possible
Now we are cooking!women vitamins, protein sources
Be healthy, take your women vitamins, and be blessed, Kersten


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