A WELL STOCKED PANTRY

by Tracey Shaffer, RDN, LD
 

     In the midst of our quarantine, a well-stocked pantry is key to making healthy, budget-friendly recipes at home. Take a look at your pantry and hopefully it is not only full of high-sugar, high-sodium snack foods.
    Check out these healthy pantry staples to keep your diet in check for the next month.
 
Healthy Pantry Items:
 
Nuts/Seeds/Nut Butters: Whether it is walnuts, almonds, sunflower seeds or any natural peanut butter, they all have healthy fats and are a source of protein.
 
Whole grains: popcorn (not microwave), whole-grain crackers, whole-wheat pastas, brown rice, old-fashioned or steel-cut oats, whole wheat tortillas, bread, pita bread.
 
Healthy oils: olive oil, canola oil, avocado oil
 
Low-sodium canned tomatoes: diced, crushed or any type of canned tomatoes and tomato-based pasta sauce.
No salt added canned vegetables: frozen vegetables are good choices too if you have room in your freezer
 
Canned fruits: look for no sugar added or canned in juice
 
Low-sodium broths: good to have on hand for many recipes
 
Beans/Lentils: low-fat refried, black beans, pinto beans or lentils (dried or canned) make a great high-fiber, high-protein addition to any meal
 
Canned/Packaged Tuna: look for “packed in water”
 
Garlic/Onion: great for adding flavor to many recipes and shelf-stable
Here is an easy recipe for lunch or a quick dinner using some pantry staples. These quesadillas only take 15 minutes to make and you can use black beans or pinto beans. Add some guacamole and serve with a mixed green salad for a complete meal.

Tracey Shaffer, RDN, LD is a registered dietitian and owner of KC Nutrition Coach, online nutrition and fitness coaching. She can be reached at [email protected]