​Dietitian Pantry Staples – Winter Edition!

by Tara Sallee MS, RD, LD

Brrrrrr… it’s cold out there and leaving the house to go run errands is the last thing you want to do. Plus, the New Year often re-invigorates your health and wellness journey as you start prioritizing your health and cooking more at home. That makes this month the perfect time to stock your pantry with key ingredient staples that will keep your favorite warm, cozy and nutritious meals on the table.

Not to mention, maintaining and organizing a pantry is a convenient and cost-effective way to approach blustery cold evenings and prepare yourself for those last-minute evening dinner needs. Keep warm in the kitchen this winter with my top five dietitian-approved pantry staples!  

1. Hy-Vee NSA Broth/Stock: It’s the perfect time of year to cozy up on the couch with a cup of soup. Stocks and broths are perfect to have on hand if you like soups, stews and making homemade sauces. They can also be used to help flavor grains when used as the cooking liquid for rice and quinoa. Look for no-salt-added or reduced-sodium broth and stock options during your next grocery visit to help prioritize your heart health and focus on maintaining balanced blood pressure this winter.

 

1. Hy-Vee NSA Canned Beans: Nothing is more convenient than opening up a few cans at dinner time! Consider ramping up the fiber in your winter dishes with no-salt-added canned beans. Save on sodium by looking for no-salt-added varieties to prioritize your heart health this New Year. Beans also provide protein to help with satiety and weight maintenance. Simply add beans to soups, salads, burrito bowls and game day salsas.

 

1. Dry Pasta (Banza or Barilla Protein): Pastas are a quick, easy and versatile staple to place in your pantry. Look for high fiber and protein options to maximize on nutrition! Banza or Barilla Protein + pastas provide protein and fiber – key nutrients helping us feel full and satisfied longer. The fiber and protein in these pastas also help prevent that immediate spike in blood sugar after eating a traditionally carb-heavy meal. So don’t cut out pasta this New Year – instead schedule a weekly pasta night, or toss pasta into a soup or casserole dish.

 

1. Dry Roasted or Raw Nuts and Seeds: If you’re looking for a little crunch throughout your day, keep your pantry stocked with dry roasted or raw nuts and seeds. Nuts and seeds are a source of heart-healthy fats, fiber and protein. Purchasing raw or dry roasted helps cut back on the traditionally high sodium content of salted nuts. They’re perfect to snack on to curb your midday appetite. Or top salads and soups with your favorite nut (pistachios, slivered almonds, walnuts). Practice portion control as nuts are higher in calories – a cupped handful is an adequate serving size.

 

1. Garlic or Onion Powder (low-sodium or no-salt seasoning options):  Add vibrancy and a punch of flavor to meals by keeping a variety of low-sodium or no-salt seasonings in your pantry. Opting for garlic powder vs. garlic salt helps cut back on the sodium content of the dish while still allowing you to pack in flavor! These are versatile seasonings that you can add to soups, sauces, breads and marinades for added flavor.

 
Last but not least, keep an inventory of what you have in your pantry and keep it updated to avoid stocking up on duplicates you won’t be able to get to before the expiration. This will make it much easier to throw together a quick and nutritious meal and save money by avoiding food waste! Warm up this winter season by trying this Pasta Fagioli Soup below. 
 
Pasta Fagioli Soup
Serves 10
 
All you need:
 
2 tbsp Chosen Foods avocado oil
1 (1-lb) pkg ground mild Italian pork sausage
1 yellow onion, chopped
3 medium carrots, peeled and sliced
2 stalks celery, sliced
3 cloves garlic, minced
2 tsp Hy-Vee Italian seasoning
1 tsp Hy-Vee salt
1 (15-oz) can Hy-Vee Great Northern beans, drained and rinsed
1 (15-oz) can Hy-Vee no-salt-added garbanzo beans, drained and rinsed
1 (15-oz) can Gustare Vita diced tomatoes, undrained
2 (32-oz each) pkgs Hy-Vee 33%-reduced-sodium chicken broth
2 Hy-Vee dried bay leaves
1 cup dry Banza rigatoni pasta
Parmigiano Reggiano cheese, freshly grated, for garnish
Fresh Italian parsley, minced, for garnish
 
All you do:
1.Heat avocado oil over medium heat in a large stockpot. Add sausage to stockpot and cook, breaking up large pieces with a wooden spoon, until cooked through (165 degrees). Add onion, carrots, celery, garlic, Italian seasoning and salt. Cook for 3 to 5 minutes or until vegetables soften.
2.Add Great Northern beans, garbanzo beans, diced tomatoes, chicken broth and bay leaves. Cover and bring to a boil. Add dry pasta and cook for 7 minutes, uncovered, or until pasta is al dente. Remove from heat.
3.Divide soup among 10 bowls. If desired, garnish with fresh Parmigiano Reggiano cheese and/or fresh parsley.
 
Recipe adapted from: https://www.hy-vee.com/recipes-ideas/recipes/pasta-fagioli-soup