Have you taken an inventory of your pantry lately? If you have a stockpile of highly processed foods on your shelves, it’s time to clear some space for healthy pantry staples. Restocking with ingredients for healthy meals and snacks can help you save time and money.
Stock up your pantry with low cost nonperishable foods:
1. Brown rice is a low cost and versatile food that’s easy to make and more nutritious than white rice.
2. Canned vegetables is a low cost and versatile food that’s easy to make and more nutritious than white rice.
3. Canned tuna fish fish is a good source of protein and omega 3 fatty acids. Serve on sandwiches, in casseroles, tossed in salads or on its own.
4. Dried beans are a highly nutritious food with a long shelf life. Try black beans, kidney beans, navy beans, chickpeas (garbanzo beans) and more.
5. Dried fruits keep longer than fresh fruits and are a healthy snack. They can also be sprinkled on top of salads or oatmeal.
6. Nuts are a healthy and satisfying snack packed with protein and healthy fats. Buy in bulk to save money on almonds, walnuts, peanuts and other nuts.
7. Oats are high in fiber and good for your heart and digestive health. Use as a savory ingredient in risotto or a binding ingredient for veggie burgers.
8. Oils and vinegars can be used for healthy cooking and making your own salad dressings or marinades. Choose healthy oils such as canola, olive, peanut and sunflower oil.
9. Soup in a can or carton is easy to heat up for a healthy meal. Choose low sodium and broth based soups with vegetables, beans or barley.
10. Whole grain pasta has more fiber and protein than white (or refined) pasta. Serve with a simple sauce or add to dishes such as casseroles and stews.