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    July 1, 2020

    July 2020 Corporate Newsletter

    STRETCHING YOUR PANTRY WITH STAPLES

    When you stock your pantry with basic staples, you can create a multitude of meals without having to leave home. Load up at the store with these must-have items, then mix and match to make delicious creations. You can also add in items from your fridge or freezer depending on availability.

    STOCK YOUR PANTRY WITH THESE ESSENTIALS

    Whole grains: rich in fiber, vitamins, minerals and antioxidants

    Amaranth, barley, brown rice, buckwheat groats (kasha), bulgur, farro, millet, quinoa

    Canned & dried legumes: rich in fiber, good source of protein

    Black beans, garbanzo beans, kidney beans, lentils, lima beans, pinto beans, white beans (cannellini)

    Canned tomato products: rich in lycopene and beta-carotene

    Tomato paste, tomato sauce, diced tomatoes, crushed tomatoes

    Breads, pastas and cereals: look for items containing at least 3g fiber per serving

    Whole grain breads, whole grain or bean-based pastas, low sugar cereals, oatmeal, tortillas

    Healthful cooking fats: contain monounsaturated fatty acids

    Olive oil, canola oil, avocado oil

    Dried or canned fruits & veggies: excellent source of fiber, vitamins, minerals, antioxidants

    Raisins and dried fruits, roasted red peppers, salsa, canned fruits, canned vegetables

    Shelf-Stable Proteins: high sources of proteins and healthy fats

    Canned seafood chicken (mackerel, salmon, sardines, chunk light tuna) or chicken, jerky, nuts

    and seeds, nut/seed butters, dried milk powder

    Condiments and seasonings: a healthy way to add flavor and antioxidants

    Ketchup, mustard, olive oil mayo, reduced sodium soy sauce, reduced sodium teriyaki sauce,

    dried herbs and spices, olive oil, avocado oil, walnut oil, vinegars, lemon juice, lime juice,

    garlic, honey, maple syrup, ground cinnamon


    GRAB THESE FREEZER FAVORITES

    Complete your meals by having items handy in your freezer to round out meals.

    Fruits and vegetables

    Keep a variety of frozen fruits and vegetables available for side dishes or add to recipes

    Grains & breads

    Whole grain waffles, pancakes, breads, pizza crusts

    Plant-based & animal proteins

    Edamame, veggie burgers, meats, chicken, seafood, liquid egg whites


    PANTRY-MADE MEALS

    These meals can either be made entirely with items in the pantry, or add in some optional fresh or frozen ingredients, depending on what you have on-hand.

    Beans & Legumes

    Black Bean Burger

    Rice and Beans

    Tacos, Burritos or Nachos

    Chilis & Stews

    Lentil Soup

    Meatless Meatballs

    Buddha Bowl

    Dips & Hummus

    Add to Pasta Sauce

    Egg Scrambles

    Roasted Chickpeas

    Salads

    Falafel

    Curry

    Canned Tomatoes

    Pasta or Pizza Sauce

    Tomato Soup

    Chili & Stews

    Salsa

    Shakshuka

    Curries

    Grains

    Oatmeal – hot or overnight oats

    Nourish Bowls

    Salads

    Meatless Meatballs or Patties

    Canned Tuna or Salmon

    Sandwiches, Wraps, or Salads

    Quesadillas

    Tuna or Salmon Cakes

     

    RECIPE CORNER: SUMMER PANTRY-STRETCHING RECIPES

    WHITE BEAN PESTO DIP

    INGREDIENTS:

    1 15-ounce can cannellini beans (white kidney beans), rinsed, drained

    ¼ cup purchased pesto

    2 to 3 teaspoons fresh lemon juice

    PREPARATION:

    Add beans to a food processor or blender. Blend until beans are smooth; add pesto and lemon

    juice; season with salt and pepper.

    Serves 12

    Serving Size 2 tablespoons: Calories 90; Fat 5g; Sodium 160mg; Carbohydrate 10g; Fiber 3g; Protein 3g

    MEXICAN QUINOA SALAD

    INGREDIENTS:

    1 ½ cups corn (fresh, frozen or canned)

    1 medium zucchini, cut lengthwise into 1/4-inch planks

    6 tablespoons extra-virgin olive oil

    ¼ cup lime juice

    1 ½ teaspoons ground cumin

    3 cups cooked quinoa

    3 cups baby arugula (or seasonal greens)

    1 15-ounce can no-salt-added black beans, rinsed

    1 cup salsa (pick your favorite)

    ½ cup chopped fresh cilantro, divided

    ¾ cup crumbled feta or goat cheese

    1 avocado, diced, divided

    PREPARATION:

    Heat a grill pan coated with cooking spray over medium-high heat. Grill zucchini, turning once, until charred and tender, about 2 minutes per side and remove. Coarsely chop zucchini. Grill corn, turning occasionally, until slightly charred.

    Whisk oil, lime juice and cumin in a large bowl. Add the zucchini, the corn, quinoa, arugula, beans and half each of salsa, cilantro, cheese and avocado. Gently toss to combine. Top with the remaining salsa, cilantro, cheese and avocado.

    Tip: To make ahead, prepare salad as directed, omitting avocado. Cover and refrigerate for up to 3 days. Add avocado just before serving.

    Serves 6

    Serving size: 1½ Cups: Calories 458; Fat 28g; Sat Fat 5.6g; Sodium 440mg; Carbohydrate 46.5g;

    Fiber 9.6g; Protein13.8g; Cholesterol 15mg; Sugars 7g

    July 2020 Newsletter

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