Packaged food has a bad reputation for the preservatives and extenders in them, but here’s how you can make use of their convenience while minimizing the additives your family will consume

In my effort to always personally prepare meals for my family, I inevitably find myself burned out, tired, and grumpy when I have to think of the next meal. Even with careful recipe planning before the week starts, I run out of things to make or become bored of making the same things.

Packaged food has gained a bad reputation for the preservatives and extenders that are in them so I stay away from many of them. However, there are several spice mixes and sauces found in packages with minimal additives, offering convenience and are packed with flavor.

Any parent preparing meals for kids knows that having something that will guarantee their kids eating a whole meal is a win. Every couple of weeks, especially when things are busy, I allow myself to make use of the convenience packaged spice mixes provide to help me prepare meals. There are a few key things I look out for when choosing what spice or sauce mix to use.

READ: Eat your way into health this New Year

Sodium

Packaged food and flavorings are loaded with sodium, so the lower the better. The American Heart Association aims for an ideal limit of 1,500 mg per day with an extended limit of 2,300 mg.

When choosing a spice or sauce mix, be mindful of how many portions are in the box, and how many people will be eating from one dish. Most packages have more than one serving, so make sure you do your math to see how many calories and nutrients you are actually adding.

For example, the current brand of Japanese golden curry sauce I use has 800 mg of sodium per serving; a packet contains five servings. If I use the entire packet, the sodium content goes way over the RDA (recommended dietary allowance). The packaged pastes give you a good idea of what they are supposed to taste like.

Sugar

Added sugars should be limited to 25g per day. Packaged snacks and drinks often contain up to 11 to 13g of sugar that can sneak their way into your diet. Sauces and sauce mixes also contain sugar; make sure that these stay below 3g per packet.

MSG

MSG is in many packaged sauces, including tomato sauce. Most Japanese sauces have MSG added, while Thai and Indian pastes normally do not.

Use the packaged sauces sparingly. I only use one serving of the sauce to make the flavor deeper. Supplement the taste by adding natural spices.

Make sure to read labels on your packaged sauces or canned goods and stick to the low sodium and low sugar ones. Having these on hand can take the edge off a very busy week when you know that you need a win!

Try it at home: Vegetable curry

Japanese vegetable curry mix can turn any dish into a hit. Make sure not to use the entire package if you are concerned about sodium, but instead add your own curry powder to enhance the flavor. Once you taste the base, you can decide what aspect of the curry you want to enhance. You can add curry powder or chili powder to deepen the flavor without adding sodium.

Ingredients
1 onion, diced
1-1/2 cup plant milk
1 portion Japanese curry mix
1 tablespoon curry powder
1 cup beans, boiled or if from a can, rinsed with water
1 cup sitaw, cut into small pieces
1 carrot, diced
2 large potatoes, peeled and diced
1 zucchini, diced, skin on

Procedure

1. Heat up a pan on high heat.
2. Add the onions and cook till brown, splashing some water onto the pan.
3. Add 1 serving of the curry paste. Taste the mixture and see what you can add to enhance the flavor. Sometimes it’s a little pinch of sugar or salt or more spice.
4. Add your plant milk, lower the heat, and simmer.
5. Add the curry powder.
6. Add in all the vegetables and simmer for five minutes. You want to keep your veg crunchy.
7. Serve with rice.

Sloppy Fries

This is a quick version of the sloppy fries recipe I have in my book, “Juana’s Table.” This is a go-to when the kids are hankering for a heavy snack!

Ingredients
6 potatoes, peeled and cut into thick slices, or 5 cups frozen French fries
2 tablespoons cooking oil (for air-frying) or 4 cups vegetable oil (for deep-frying)
grated cheese or plant-based cheese, for topping
2 cans Molinera baked beans in tomato sauce (my personal favorite) or your preferred baked beans brand
1 cup shredded cheese of choice (pre-packaged cheese usually has a lot of fillers so go for the real stuff from the deli!)

Procedure

1. Fry, bake, or air-fry your fries.
2. Add 1 to 1 1/2 can of beans on top.
3. Sprinkle or grate the cheese on top. Note that plant-based cheese will not melt as well.