Home cooking without the hassle

What's for dinner tonight? The choice should be simple.

We know that eating refined foods--sugar-laden snacks, bleached-flour breads, and preservative-filled TV dinners--has been linked to cancer, high blood pressure, obesity, and chronic fatigue. And that eating whole foods supplies our bodies with the carbohydrates, fats, protein, fiber, and micronutrients we need.

So the choice is clear, right?

The problem, Of course, is that our lifestyles are often better suited to a diet of quick bites on the run rather than to home-cooked meals based on vegetables, beans, and whole grains. We work long hours, frequently commute long distances, and have children to care for. We have other things to do besides coming home and heading for the kitchen. How on earth can we cook time-consuming meals, every day of the week?

The good news is that with a little planning and a few minutes of preparation time you can have healthy, whole-foods meals even on the busiest days of the week. Today's natural foods stores are stocked with packaged and quick-cooking foods that can deliver the nutritional power of whole foods--in short order

After twenty years of teaching cooking classes geared to time-pressed New Yorkers, I have developed a list of recipes that will allow you to combine packaged and fresh whole foods to create delicious, satisfying meals in under thirty minutes (many of the recipes listed here are ready in about half that time). In fact, a course that I've named "Ouick Meals for Fast Times" has become one of the most popular classes I teach. As you'll see in the following recipes, judiciously combining packaged and natural foods makes for great-tasting dishes --and it cuts down considerably on the time it takes to prepare a meal that uses only whole foods.

Each of the recipes listed here will help you make the most of what your natural foods store has to offer For help in stocking your kitchen, see "Think Fast" on page 94 (for a list of the fastest-cookinggrains you can buy), "Speedy Staples" on page 104 (for some quick shopping tips), and "4 Time-saving Gadgets" on page 107 (for kitchen appliances designed to keep your time in the kitchen short). And for the chronically time-strapped, see "Instant Gratification" on page 92. Each "pick" is a delicious meal in a single package--perfect for those days when your appetite won't wait (or for bringing along as a lunch).

CHANA MASALA OVER BASMATI RICE

15 MINUTES

Serves 6

This savory stew combines hearty flavors and textures reminiscent of the best Indian curries. If you've got them handy, vegetables such as boiled potatoes, carrots, cauliflower, or peas taste great and can also be added to the stew. Thanks to quick-cooking basmati rice--and the fact that theds minimal chopping--this dinner can be ready in about fifteen minutes.

2-3 cups basmati rice

1 small onion, chopped coarse

1 tablespoon canola oil

2 15-ounce cans chickpeas

1 15-ounce can tomato sauce

1 teaspoon dehydrated cane juice

1 tablespoon plus 2 teaspoons

curry powder 2 1/2 teaspoons garam masala

2 teaspoons garlic powder 1 teaspoon dried parsley

1/4 teaspoon ground black pepper

Sea salt to taste 1 1/2 cups soy yogurt

1. Prepare rice according to package directions.

2. Meanwhile, saute onion in oil over medium heat until transparent. Add chickpeas, tomato sauce, cane juice, and all seasonings md stir until blended. Blend in yogurt and reduce heat.

3. Simmer 5 to 10 minutes and serve over rice.

TOFU WITH CURRY COCONUT MILK OVER QUICK BROWN RICE

15 MINUTES

Serves 4

This easy Asian dish also cooks up in about fifteen minutes, thanks to quick-cooking brown rice and an incredibly easy sauce. Feel free to toss in any other vegetables you may have on hand, such as potatoes (cut into cubes and boiled), broccoli, or snow peas.

1 cup quick-cooking brown rice 1 tablespoon sesame oil 1 onion, cut into small dice 1 carrot, peeled and sliced thin 1 8-ounce can coconut milk 1 pound firm tofu, cut into

1/2-inch cubes 1 teaspoon curry powder 1 cup frozen peas

Sea salt 1 tablespoon arrowroot or

kudzu

1. Prepare rice according to package directions.

2. Meanwhile, in saute pan, heat oil over medium heat. Add onion and carrot and saute 3 minutes. Add coconut milk, tofu, and curry, and reduce heat to simmer for 5 tO 6 minutes, until slightly thickened. Add peas and season mixture with salt to taste. Thicken with arrowroot or kudzu. Serve over rice.

PAN-SEARED SEITAN WITH MASHED POTATOES

15 MINUTES

Serves 4

Seitan is a delicious and speedy substitute for roasted meat. Made from the gluten in wheat flour, seitan is available in packaged, read-to-use chunks in jars or in tubs in the refrigerated section. Instant mashed potatoes are another great time-saver (look for Barbara's Organic Instant Potatoes), but if you're not quite so pressed, pop a few Idaho russets or sweet potatoes into the microwave for four minutes per potato, then mash them, skins on, with a dab of soy margarine and a few tablespoons of soymilk and sea salt, to taste.

1 package instant mashed

potatoes (or enough for four

servings) 1/2 cup fresh shiitake mushrooms,

sliced 1-2 tablespoons extra-virgin olive

oil 1/4 cup unbleached flour 6 ounces seitan, sliced into 1/4-inch-thick

slices, plus 1/2 cup

seitan liquid or water 1/4 cup red wine 1 tablespoon fresh or 1 teaspoon dried thyme leaves

1. Prepare potatoes according to package directions.

2.Meanwhile, in small pan, saute mushrooms with i tablespoon of the oil until soft; set aside. Lightly flour seitan slices. In sautf pan, heat remaining off, add seitan, and cook until both sides are crisp md brown. Stir in wine, seitan liquid, and thyme, and simmer 4 to 5 minutes, until liquids thicken into gravy. Add mushrooms, warm through, and serve over potatoes.

POLENTA "LASAGNE"

25 MINUTES

Serves 4

This variation on the Italian classic uses quick polenta, a cornmeal cousin of American grits, which is available ready-made and packaged in tubes (book for Elite Food's Polenta in the refrigerated section) or as a dry, instant mix.

In addition to the vegetables listed here, you can add cooked zucchini, eggplant, spinach, or fresh tomatoes.

1 pound ready-to-use polenta, plain or seasoned, or 1 cup instant polenta 1 cup broccoli 1 tablespoon extra-virgin olive oil 1/2 pound button mushrooms, sliced 4 tablespoons grated soy Parmesan 2 cups jarred or canned marinara

1.If using tube polenta, slice polenta from tube into large bowl, add 1/4 cup water, and knead with your hands into a mush. If using instant polenta, prepare according to package directions.

2. Blanch broccoli and set aside. Heat oil in heavy skillet over medium heat, add mushrooms, and saute until just soft, 3 to 4 minutes.

3. To assemble lasagne, press half of the polenta into 9-inch-by-9-inch baking dish, and layer half the broccoli, mushrooms, Parmesan, and sauce. Repeat another layer of all ingredients, and top with hearty sprinkling of Parmesan. Bake in 375-degree oven 10 to 15 minutes.

SEITAN BURGERS WITH FRENCH FRIES

20 MINUTES

Serves 4

This all-American dish has become healthy (thanks to vegan seitan) and fast (thanks to frozen french fries-I recommend Cascadian Farms fries). If you're really in a hurry, you can go with premade veggie burgers. Try the burgers from Fantastic Foods, Wholesome & Hearty, Imagine Foods (Ken & Robert's), or Green Giant.

Packaged frozen french fries 2 pounds seitan 1 small onion, sliced into rings 1/4 cup sunflower seeds, ground 2 teaspoons dried oregano 2 teaspoons dried basil

Sea salt

Unbleached flour, as needed 2 tablespoons extra-virgin olive oil 4 whole wheat hamburger buns

1. Prepare fries according to package directions.

2. Meanwhile, squeeze excess moisture from seitan and put into food processor. Process until mixture has same texture as ground beef. Add onion, sunflower seeds, and seasonings, including salt to taste, and blend. Transfer mixture to bowl and form into four, patties (Add a few tablespoons of flour if the burgers won't hold together.)

3. Heat a large saute pan and add oil. Cook burgers until golden brown. Serve on buns or rolls with french pings of your choice.

TEMPEH SCALLOPINI OVER RICE PILAF.

30 MINUTES

Serves 4.

This vegetarian alternative to the classic veal dish is both quicker and healthier than the original. Tempeh, a high-protein food made from fermented soybeans, is sold in the refrigerated section. (Tempeh is also available made from soy/rice and quinoa.)

1 Package rice pilaf (enough for four

servings) 1/4 cup shoyu (natural soy sauce) 4 thin slices fresh gingerroot or 1 teaspoon ground ginger 1 strip dried kombu seaweed

(2 or 3 inches long)

Pinch sea salt 1 8-ounce package tempeh 1 cup unbleached flour 3 tablespoons extra-virgin olive oil 1/2 cup canned vegetable stock 1 tablespoon fresh thyme leaves or

1 1/2 teaspoons dried thyme 2 tablespoons lemon juice

1. Prepare rice pilaf according to package directions.

2. Meanwhile, in medium saucepan, combine 4 cups water, shoyu, ginger, kombu, and salt. Add tempeh, cover, and simmer over medium heat 10 to 15 minutes (place small, ovenproof bowl on top of tempeh to keep it under liquid during cooking). When tempeh is golden brown, transfer mixture to plate and let cool, reserving one cup of cooking liquid.

3. When tempeh is cool enough to touch, cut in half and then slice into bitesize medallions. Dredge pieces in flour and place on clean plate.

4. Heat oil in large skillet and panfry tempeh 2 to 3 minutes on each side. Add reserved cookingliquid and stock; bring to boil. Add thyme, reduce heat, and simmer

5 minutes. Add lemon juice and serve immediately over rice.

BLACK BEAN TORTILLAS

15 MINUTES

Serves 4

These simple burritos make use of pantry staples--canned beans, canned or frozen corn, and jarred salsa--and require only minimal cooking. Soy yogurt makes a great nondairy stand-in for sour cream.

1 can black beans 1 can corn or 1 cup frozen corn

kernels, thawed 1 teaspoon ground cumin 1 small, mild red onion, diced, or 5

or 6 scallions, coarsely chopped

(white parts only) 2 tomatoes, cut into small pieces 1/3 cup chopped fresh cilantro leaves

Sea salt

Chili powder 4 corn or wheat tortillas 1 cup grated soycheese 4 tablespoons soy yogurt

Empty beans and corn into bowl; stir in cumin, onion, tomatoes, and cilantro. Season with salt and chili powder to taste. Pile onto tortillas, sprinkle with soycheese, and heat in oven until cheese is melted. Top with salsa and soy yogurt.

QUINOA TABBOULEH WITH HUMMUS AND PITA BREAD

25 MINUTES

Serves 4

This Middle Eastem dish cooks up extra quick when you replace traditional bulgur wheat with quinoa, a fast-cooking grain that is a good source of complete protein, vitamins, and minerals. You'll get the best results if you chop the vegetables and herbs by hand, but to really save time, you can use a food processor for the parsley and mint--just be careful not to process them into a mush.

1/4 cup quinoa, washed 1 bunch scallions, sliced thin (white

parts only) 2 cups finely chopped fresh parsley 1 cup finely chopped fresh mint 3 tomatoes, chopped 1/4 cup extra-virgin olive oil 1/8 cup lemon juice

Sea salt and ground black pepper 4 pieces pita bread 1 cup packaged hummus

1. In medium saucepan, bring 1/3 cup plus 2 tablespoons water to boil. Add quinoa, reduce heat, cover, and simmer until all water is absorbed (about 15 minutes). Transfer to plate and put into refrigerator to cool.

2. When quinoa has cooled, mix in scallions, parsley, mint, tomatoes, oil, and lemon juice, and season to taste with salt and pepper. Serve in bread with hummus.

SEA VEGETABLE SALAD

10 MINUTES

Serves 4

This salad tastes especially good with an Asian-inspirid dressing (One made with ginger, plum, or sesame oil, for example). The seaweed creates an interesting mix of textures and delivers a nutritious dose of vitamins A and C, potassium, and fiber. Look for dried wakame, alaria, or dulse, sold in packets, or kombu, sold in jars.

1/2 cup dried wakame or alaria 2 ounces dried dulse or pickled

kombu 3 small carrots, peeled and sliced thin 1/2 cup broccoli flowerets, blanched 1/2 cup cauliflowerets, blanched 1 bag mesclun or mixed salad greens 4 tablespoons bottled salad dressing

Soak seaweed in water 5 minutes, then remove and blot on paper towel (or follow package directions for rehydrating). Toss ingredients together and top with dressing.

SOBA NOODLES WITH QUICK PEANUT SAUCE

20 MINUTES

Serves 4

This Asian staple is deceptively easy to prepare. A simple way to keep the soba from getting sticky is to add a half cup of cold water to the pot every time the water begins to boil. Eden Foods makes excellent soba noodies; for a different flavor, try whole wheat or semolina spaghetti.

1 package soba noodles or spaghetti

(enough for four servings) 4 tablespoons natural peanut butter

(creamy style) 2 tablespoons soy sauce 4 tablespoons rice syrup 2 tablespoons soymilk 2 garlic cloves, minced 3 tablespoons toasted sesame oil

Red pepper flakes or hot sauce 1 tablespoon chopped scallions

(white parts only) 1 tablespoon chopped peanuts

1. Boil noodles in large pot according to package directions.

2. Meanwhile, along with 1 1/2 tablespoons water, put peanut butter, soy sauce, syrup, soymilk, garlic, and oil, as well as pepper flakes or hot sauce to taste, into blender (or into bowl for blending with hand mixer). Blend until smooth.

3. Mix well with noodles, garnish with scallions and peanuts, and serve.

QUICK PUMPKIN SOUP

10 MINUTES

Serves 4

This soup can be served plain or fancy, depending on the vegetables you have on hand, and can be made with canned squash instead of pumpkin. You can add onion, chopped carrots, cilantro, or chives to the saute and substitute a cup of soymilk for the water for a creamier soup.

2 teaspoons olive oil 1 red pepper, cut into strips 1 vegetarian bouillon cube 1 15-ounce can pumpkin or squash

(no seasonings added) 1/2 teaspoon cumin powder 1/8 teaspoon ginger powder

Sea salt and ground black pepper

1. Over medium heat, heat off in large skillet md saute red pepper until soft. Add 1 cup water and bouillon cube; simmer until cube dissolves.

2. Add pumpkin or squash, one-quarter of the can at a time, stirring with whisk. Simmer 5 minutes, then season with cumin, ginger, and salt and pepper to taste.

WARM TEMPEH SPINACH SALAD

15 MINUTES

Serves 4

This recipe is another great way to use packaged greens--in this case, spinach, which is rich in vitamins A and C--as well as quick-cooking tempeh. Using already chopped garlic (sold in jars) or garlic from a tube saves even more time.

1 8-ounce package tempeh 3 tablespoons extra-virgin olive oil 3-4 garlic cloves, minced, or 1-2 tablespoons prepared garlic 1/2 cup bottled balsamic dressing 1/2 bag washed spinach, stems removed 1 bunch arugula, washed and tom into bite-size pieces

1. Cut tempeh into 1-inch squares.

2.Heat oil in heavy skillet over medium heat. Add tempeh and cook until golden brown on all sides. Add garlic and saute minute. Add dressing, mix well, and 2 minutes More.

3.Pour mixture over greens and serve immediately.

QUICK PIZZA

20 MINUTES

Serves 2

With a little imagination, you can create a delicious vegetarian pizza in just a few minutes (and clean out the refrigerator at the same time). In addition to those listed here, terrific toppings include cooked eggplant, asparagus, or zucchini; canned olives, artichoke hearts, white beans, or mushrooms; dried herbs like oregano or red pepper flakes; dried mushrooms or sun-dried tomatoes (rehydrated for a few minutes in boiling water); and freezer staples such as meatless sausage or frozen broccoli (thaw and cook first).

1 flatbread or focaccia or 2 pitas 1 tablespoon olive oil 4 ounces meatless spaghetti sauce

pound seitan, cut into slices 4 ounces soy mozzarella grated 1 tablespoon fresh basil leaves or 1 teaspoon dried basil

qround black pepper 2 tablespoons grated soy Pannesan cheese

Brush bread method, then spread sauce, seitan, and mozzarella over top. Bake at 400 degrees 10 to 15 minutes. Season with basil and pepper, sprinkle with Parmesan, and serve.

GRILLED SEITAN OVER COUSCOUS

25 MINUTES

Serves 4

You can grill or broil this savory meat substitute in a matter of minutes; frozen peas add vegetable nutrition and crunch in no time. The quickest of all the quick grains and pastas, couscous is ready in about the time it takes to boil water.

1 Package couscous (enough for four

servings) 1 cup olive oil 3 garlic doves, minced 1 teaspoon dried thyme 1/4-1/2 cup chopped fresh cilantro leaves 1/2 cup brown rice syrup 1/4 cup shoyu or tamari 3 tablespoons lemon juice 1 pound fresh seitan, cut into bite-size

pieces 1 large onion, cut into chunks 1 pound mushrooms, each cut in

half 1 pound cherry tomatoes 1 cup peeled baby carrots 1 cup frozen peas

1. In large bowl, mix together first seven ingredients to create marinade. Place seitan, onion, mushrooms, and tomatoes into large roasting pan and over with marinade. Let sit 10 minutes.

2. Boil or steam carrots and peas. Prepare couscous according to package directions.

3. Broiil or grill seitan pieces 3 to 5 minutes on each side. Serve over carrots, peas, and couscous.

The Breakfast Scramble

Chronically rushed in the morning? Even though it's hard to get by without packaged cereal, there are alternatives that can have you fed and out die door in minutes. Here are three:

AMASAKE "FRENCH TOAST"

20 MINUTES

Serves 6

Keep a loaf of hearty whole-grain bread in your freezer, and you'll always be ready to prepare this vegan breakfast (it makes a great supper too.) The toast is slightly sweet, thanks to the amasake, a liquid made from fermented glutimous rice and available in the refrigerated section of your health foods store.

1 cup amasake, plain or flavored 2 ounces soft tofu, drained 2-4 tablespoons canola oil 1 teaspoon vanilla extract 1/2 teaspoon cinnamon

Pinch sea salt 6 slices whole-grain bread, hard crusts removed

Jarred jam or preserves

1. In blender, combine amasake, tofu, 1 teaspoon of the oil, vanilla, cinnamon, and salt and pour mixture into shallow baking dish or pie plate.

2. Heat a heavy skillet or griddle over medium heat, brush lightly with more oil.

3. Meanwhile, one piece at a time, add bread to dish with amasake mixture and turn over once to let liquid absorb, then shake off any excess liquid and quickly transfer bread to pan. Cook each side until lightly browned (press down lighly with spatula to ensure even cooking). Serve with dab of jam or preserves.

SCRAMBLED TOFU AND VEGETARIAN SAUSAGE

15 MINUTES

Serves 4

For a fast vegan interpretation of the breakfast classic, substitute tofu for the eggs and fry up some vegetarian "sausages" as a side dish. Lightlife Gimme Lean! sausage tastes terrific. Depending on how loose you like your "eggs," you can use soft, medium, or firm tofu. If you have some fresh red or green peppers, chop them up and toss them in for a Western-style dish (canned or frozen corn also makes a nice addition). For a slightly different flavor, add a dash each of chili powder, cumin, and oregano.

1 tablespoon canola or sesame oil 1 medium onion, minced 1 pound tofu, lightly pressed Sea salt and ground black pepper 1/2 teaspoon turmeric

Small bunch fresh parsley leaves or

chives, chopped

1. Heat oil in saucepan over medium heat. Add onion and saute 3 minutes or until onion becomes translucent.

2. Crumble tofu into pan, add dash of salt, and turmeric. Cover and cook 5 minutes, then remove cover and cook for an additional 2 to 3 minutes. Salt and pepper to taste and garnish with parsley or chives.

BREAKFAST PORRIDGE

10 MINUTES

Serves 4

For a fast and hearty breakfast, add some leftover rice and dried fruits (try cranberries, blueberries, papaya, or pineapple) to quickcooking whole-grain cereal. Some other additions: sunflower seeds, peanuts, raisins, or fresh fruit. Top with sweet amasake or organic maple syrup and some soymilk. To really save time, make up a double batch and serve it cold or hot whenever hunger strikes. If you keep it refrigerated, the cereal will last for several days.

1 cup soymilk 1/2 cup quick-cooking cereal 1 cup cooked brown rice

cup dried fruit

Sea salt

1. In saucepan, heat soymilk and 1 cup water until just below boiling. Add cereal, stirring constantly, and cook 4 to 5 minutes. 2. Stir in rice and cook another 2 to 3 minutes. Stir in chopped fruit and salt to taste, and serve.

RELATED ARTICLE: Instant Gratification

JUST GOT HOME FROM WORK and can't muster the energy to boil pasta or cut up a tomato? Here are out fifteen picks for the easiest and tastiest meals-in-minutes.

Organic TV Dinners

Amy's Veggie Loaf with mashed potatoes and mixed vegetables is reminiscent of the old TV dinners--without the aluminum tray. But this filling comfort food is made with organic ingredients and has only 5 grams of fat.

Nondairy Meals That Take You Back to Italy

These hearty Italian entrees are made with marinara sauce, silky tofu "ricotta," and oregano and basil. Our picks are Celentano Eggplant Rollettes, Legune Stuffed Shells, and D'Alterio Radiatori Cassino (made with Muir Glen organic tomatoes).

Asian Egg(less) Rolls

Health is Wealth Veggie Munchees are whole wheat eggrolls stuffed with Asian vegetables and spices (and don't leave your fingers greasy).

Thick and Hearty chili

Health Valley Mild Vegetarian Chili with Lentils contains chewy bit of soy granules and tender organic lentils. Toss in a few crackers for added crunch.

Oodles of Noodles with Miso Broth

Westbrae Mushroom Ramen is made with whole wheat flour in a dark mushroom miso broth. They cook in boiling water in two or three minutes.

Curry in a Hurry

Try Tamarind Tree Saag Chole (mixed with spiced spinach) and Taj Gourmet Channa Bhaji (in a ginger/tomato sauce). Both come with precooked brown rice.

Pocket Picks

Veggie pocket lunches (or dinners) microwave in about two minutes. We like Farm Food's Veggie Chicken BBQ Pizsoy Pocket, Woodstock's Indian Curry Pocket, Ken and Robert's Pot Pie Pocket.

Instant Soups in a Cup

Soups come in infinite varieties, cost around a dollar a cup, and can be transported anywhere. Nile Spice Lentil Couscous and Fantastic Foods Miso Ramen Noodles are our picks.

Aztec Meal in Minutes

Cascadian Farm's Aztec Vegetarian Meal is a hearty organic mix of black beans and brown rice with corn, red peppers, and wheat berries -- low in fat and full of protein.

--Tina Spangler

RELATED ARTICLE: Think Fast

SIMPLE TO COOK, nutritious and fast, grains are some of the best convenience foods around. There are dozens of packages pilafs and other dishes in boxes, but you will also find natural whole grains that you can dress up any way you like, in next to no time. Most are prepared like rice--just boil, cover, and simmer until the water disappears. While the grain is cooking, you can chop tomatoes, blanch broccoli, open a can of corn, or search for that jar of marinated mushrooms in the back of the cupboard. Toss them together with the cooked grain, add seasonings, and you've got a simple but creative meal. Or make your own pilaf: "toast" the uncooked grain with some onion and a little oil (which makes the cooking time even faster), then add the usual amount of vegetable stock or water and seasonings and let it simmer until done.

A good rule of thumb when selecting and cooking grains is this: The smaller, lighter, and thinner they are, the quicker they will be n your plate. Here are some of the best quick-cookers;

Couscous: this is actually a pasta made from semolina flour, just boil water, throw in the couscous, and let it sit for five minutes. It absorbs the liquid you cook it in--no colander needed.

Pasta: Look for angel hair (cappeli d'angelo or cappellitti) semolina noodles or Asian rice noodles (vermicelli) when you're really in a hurry. Both cook in less than ten minutes. Other quick cookers are spaghettini, soba noodles, buckwheat, thin spelt noodles, and Italian vermicelli, which are ready in about half the time of heavier noodles like ziti.

Bulgur wheat: This is cracked wheat that's been steamed in dried. The quick-cooking kind takes about fifteen minutes to cook. Just simmer for five minutes, fluff with a fork, and let it sit, covered, for another ten minutes, and you have a wonderful addition to any kind of soup or stew as well as traditional tabbouleh.

Quinoa: This high-protein grain cooks in twenty minutes on the stovetop (rinse it before cooking). Try mixing with quinoa corn, basil, chopped tomatoes, and a light vinaigrette for a nutritious salad.

Kasha: Also known as buckwheat groats, kasha cooks up in twenty minutes. Buy fine- or medium-ground and make it into a pilaf.

Millet: This grain is sold prehulled, so it cooks in twenty minutes. It tastes best if you toast it in a pan first and serve with sauteed vegetables.

Barley: Look for the quick-cooking kind, which will be ready in about twenty minutes (longer-cookingpearl barley takes forty-five). This is a great addition to soup.

Amarath: a nutritious South American grain that cooks in about twenty-five minutes, amarath can also be "popped" by tossing it into a very hot frying pan for fifteen or twenty seconds, and then added to soups, stews, or baked goods before cooking.

Hominy: Dried corn in a can. Cook it in vegetable broth for twenty-five minutes, then add some canned beans, chopped scallions, and jarred salsa.

--Thalassa Skinner

RELATED ARTICLE: Speedy Staples

SOME NIGHTS, deciding what's for dinner depends entirely on what's in the cupboard. Here's what no pantry should be without:

Herbs and spices: In addition to the basics (sea salt, black peppercorns, chili flakes, thyme, basil, oregano, rosemary, and so forth), stock cumin, ginger, cinnamon, nut-meg, and cardamon, plus spliced blend like herbes de Provence, garam masal, curry powder,and Chinese five-spice powder. all add an international flavor.

Pastes: Look for garlic paste and tomato paste (sun-dried and regular style), packaged in tubes that let you use just a little at a time. They'll give your dishes extra flavor and keep for months in the refrigerator. Asian and Indian curry pastes, packaged in a small jars, are another alternative to bland dishes (they'll keep a long time in the refrigerator as well).

Toppings: To dress up salads and soups, keep on hand and chopped or silvered nuts (almonds, walnuts, peanuts), shredded coconut, dried fruits (currants, raisins, apricots, and berries), and seeds (pumpkin, sesame, and sunflower).

Condiments: Beyond topping burgers, use condiments such as salsa, ketchup, mustard, chutney, horseadish, tahini, bottled Asian sauces (soy and peanut), and peanut butter to complement soups, sandwiches, even plain grains.

Staples: Rice and other quick grains, a variety of canned beans, and several kinds of dried pasta mean dinner's always just a few minutes away.

Fancy stuff: Impress impromptu guests. Look for marinated mushrooms or artichoke hearts, sun-dried tomatoes, and capers.

--Thalasa Skinner

RELATED ARTICLE: 4 Time-Saving Gadgets

THE RIGHT PAIRING of healthy convenience foods with effort-saving devices can make a partner, not a adversary, of the clock.

Making ice is no-brainer with an electric rice cooker. Just add the correct measure of rice and water, flip the switch, and walk away. All rice cookers stop cooking automatically when the rice is done; good ones will switch to a "keep warm" setting that keeps the rice hot for up to two hours. Rival has a top-rated model for about $60 (available in stores, or call 800-557-4825).

Salads, as healthy as they are, can be time-consuming to prepare--but not if you wash a week's worth of greens at once. The trick to keeping greens fresh, however, is thoroughly drying them after washing. That's where the salad spinner comes in. Just rinse your greens and put them into the slotted bowl, fit the top and crank the handle. After a couple of rounds, the leaves are dry and ready to store (loosely wrapped in paper toweling in an open plastic bag) in the refrigerator. A good spinner is available in A Cook's wares catalog for about $18 (call 412-846-9490).

You'll be surprised at how fast you can fly through cucumbers, tomatoes, carrots, beets, potatoes, and the like using an inexpensive mandolin dicer. Once particularly good model, the V-Slicer, is available for about $30 from the Williams-Sonoma catalog: call 800-541-2233.

An immersion blender can also be invaluable when time is scarce. Essentially a handheld wand with a rotating blade at one end, the blender can be submerged in a simmering pot of soup to make a smooth puree. It's also great for blending fruit, juice, and crushed ice into smoothies, or oil, vinegar, and seasonings into a dressing for salad, pasta, or grains. Best for all, it's easy to clean. Try the Braun MR 330, which cost about $22 and is available in stores or by calling 800-272-8611.