Supper solutions

Most of us don't have the luxury of having supper instantly appear when we get home after a busy day. Do demands such as dealing with children, getting to practices or programs, and rushing around to get to an evening meeting sound familiar? Don't despair -- even if you can't cook like Emeril -- you can pull together a tasty and nutritious meal, even when life gets crazy.

First you need a little organization…

If you keep the following basic ingredients in your pantry you'll have what you need to make healthy meals in a pinch:• Whole grain bread, pita bread, bagels, flour tortillas, pasta, and rice.

• Dark green and orange vegetables and fruit including sweet potatoes, carrots, cantaloupe, sweet peppers, green peas, broccoli, spinach, romaine lettuce, kiwifruit, berries, oranges, orange juice, canned vegetables and fruit, frozen vegetables and berries, fruit and vegetable juices.

• Milk, cheese, and yogurt.

• Lean cuts of meat, poultry, fish, tuna (packed in water), eggs, canned beans, chickpeas and lentils, nuts and seeds.

• Other foods such as soft tub margarine, butter, oil (olive, canola, safflower, sunflower, corn), light mayonnaise, sodium-reduced soy sauce, bouillon cubes, herbs, spices and condiments.

Meal solution

Salmon with asparagus and rice.
Purchase 1/4 lb (125 g) of salmon per person. We prefer to use one large piece of salmon cut from the tail end because it provides few, if any, bones. Marinate salmon for 10 to 15 minutes in 1 tbsp (15 mL) of lemon juice mixed with 1 tbsp (15 mL) fresh or 1 tsp (5 mL) dried dill or thyme. Preheat greased barbecue grill or oven to 425F (220C). Place salmon, skin side down, on grill or in shallow baking dish; cook for 10 minutes per inch (2.5 cm) of thickness or until salmon is opaque and flakes easily when tested with fork.Cooking 101

Cooking asparagus
Buy 1/4 lb (125 g) asparagus per person. Remove bottom of stalk by gently bending until the woody end snaps off; wash thoroughly. Steam asparagus for 2 to 3 minutes. You can also microwave asparagus in a shallow pie plate; add 1/2 in (1 cm) of water; cover with plastic wrap leaving a vent hole; cook for 3 to 5 minutes.

In the pantry
Get a head start on meals by cooking rice ahead and keeping it in the freezer. Start by cooking up a big batch of rice, which provides 8 cups (2 L) of cooked rice, then freeze in 2-cup (500 mL) portions in airtight containers. To make the rice, combine 1 cup (500 mL) brown rice, 1-1/2 cups (375 mL) long grain rice and 4 cups (1 L) hot water in a large 8-cup (2 L) glass measuring cup or 3-litre casserole dish (anything smaller will boil over!). Cover and microwave on high for 24-26 minutes or until water is mostly absorbed. Let stand 10 minutes and then fluff with a fork. One-half cup (125 mL) of rice counts as a serving.

Food bite
Fatty fish such as salmon, tuna, and trout are a source of omega-3 fatty acids which have been linked with a reduced risk of heart disease. Eating fish may also be good for your brain health so enjoy it two to three times a week.