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