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