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Build a Healthy Pantry

November 2024

Karen Ensle Ed.D, RDN, FAND, CFCS
Rutgers Cooperative Extension of Union County

Healthy meals don't have to always start with fresh ingredients. Having nutritious staples on hand allows for the cook to prepare a variety of delicious meals that the family will like. Busy individuals need to be able to prepare quick, healthy meals from supplies they have in their home. A healthy pantry needs to stock nutrient-rich foods that have a long shelf-life and help the cook to prepare a healthy meal.

In your pantry, make sure you have whole grains such as oats, brown rice and whole wheat pasta. Also add other varieties such as farro, quinoa, and sorghum. Research studies indicate that diets that include whole grains are associated with a lower risk for cancer and other chronic diseases. Whole grains are easy to prepare and add needed fiber at any meal. From breakfast to salads at lunch and dinner. Whole grains and legumes like beans and lentils combine nicely for side dishes and main dishes that include fish, meats, poultry or vegetarian favorites. Snacks such as whole grain crackers and cheese can be part of a lunch box or a late afternoon snack. Having whole grain bread in the house allows for quick sandwiches like peanut butter and jelly or meatloaf leftover from the dinner the night before.

Canned tomatoes can be the base for many recipes. Have whole, diced, pureed with "no salt added" in your pantry. Tomatoes are the basis for many Italian dishes, soups, chili and stews. Canned or frozen corn is another vegetable with multiple uses with mixed dishes, biscuits, side dishes and puddings.

Dried or canned beans, and peas are versatile, packed with protein, a healthy amount of fiber, the minerals iron, magnesium and potassium. Canned legumes can be easily added to salads, main dishes, soups, mashed into creamy dips served withy veggie sticks or whole grain crackers. They can be the mainstay of Vegetarian dishes like veggie burgers, chili, burrito or quesadilla fillings.

Root vegetables like onions, garlic, beets, turnips, sweet potatoes and white potatoes are all staples that last for months and need to be kept in a cool cellar, never refrigerated.

Add nuts, seeds and nut butters to the list. Pumpkin and sunflower seeds make a great grab-and-go-snack. Nuts and seeds make a nice topping on yogurt, salads and desserts. They satisfy hunger and provide healthy oils and protein. Nut butters are great on sandwiches or crackers or make a dip for apples and veggie sticks. Spread them on banana or apple slices or stir them into oatmeal or smoothies with fresh or frozen fruit.

Make sure you have a variety of healthy oils available including olive oil, canola oil, soy and corn oils. They are great for stir fries and roasted vegetables. Make sure you have white and red vinegars which can be the base for salad dressings. Keep dried herbs like oregano, basil, parsley, garlic and onion powders, chili and curry powders on the shelf.

Keep these tips in mind as you build a healthy pantry. Take small steps to vary pantry items, try different dried and canned versions of foods, keep healthy basics including healthy oils, grains, nuts and seeds, herbs and spices on hand and you will have everything you need to prepare healthy, quick meals and snacks.