Let’s talk about Pantry Staples– items that have a long shelf life, are packed with nutrients and can be used in a variety of ways. During this crazy time it’s important to grocery shop only when absolutely needed, so pantry staples are a must!

Some ideas to have on hand:

1. Apples- Any variety is great to have on hand for a quick and nutritious snack. Apples have a much longer shelf life than most fruits (up to 3 weeks!). Spread on some nut butter or sprinkle with cinnamon for a fiber-packed snack!
2. Sweet Potatoes & Potatoes- Not only are potatoes high in fiber, but they are also packed with vitamin C, vitamin B6 and potassium. Some ideas: toss them into soup or chili, bake them up as a hearty side dish or bake into chips/fries (hint hint- there’s a Sweet Potato fry recipe in the Side Dishes category!).
3. Oats- This shelf-stable whole grain is a MUST during quarantine. Oats are packed with fiber, potassium, iron and vitamin B6. I love making my own granola for breakfasts, oatmeal bakes and tossing a handful into smoothies!
4. Frozen Fruits and Veggies- Contrary to popular belief, frozen fruits and veggies are just as nutritious as fresh, plus they’re a lot more affordable. Try tossing frozen fruit into an easy smoothie or mix into a yogurt bowl for breakfast. Use your frozen veggies for an easy stir fry or stir into a pot of soup!
5. Canned Tuna or Salmon- The perfect base for an easy lunch or dinner, canned fish contains a high amount of iron, calcium and protein. Add some simple flavors to create an easy tuna or salmon salad and serve it over mixed greens, on a sandwich or wrap or in lettuce cups!
6. Pasta- Another fiber packed grain that almost everyone has stashed. Serve pasta warm with sauce and veggies, add to soup or try a cold pasta salad with fresh veggies for some crunch!
7. Rice (or quinoa)- These simple whole grains are easy to find pre-cooked or even frozen now, aka even less work on your part! I love adding brown rice to veggie stir fries, adding to soup or using quinoa for the base of a cold salad.
8. Dried or canned beans- You don’t have to be vegan or vegetarian to enjoy these fiber packed goodies. There are a variety of beans and legumes to try out including balck, pinto, lima, white, navy, cannelini, kidney and chick peas! Try making a vegetarian chili if you can’t get your hands on ground beef or turkey.
9. Peanut or Nut Butter- Aside from the obvious healthy fats and protein, peanut and other nut butters contain a high amount of potassium and magnesium. While PB&J are easy and delicious, try making some energy bites, homemade granola bars or peanut butter cups!

Recipes to try on healthbyhayl using these items:

1. 3 Ingredient Peanut Butter Cookies
2. Apple Crisp
3. Spiced Apple Baked Oatmeal
4. Baked Sweet Potato Fries
5. Trail Mix Bars
6. Shaved Brussels Sprout & Sweet Potato Salad
7. Peanut Butter Energy Bites
8. Apple Nachos
9. Hearty Chicken & Vegetable Soup
10. Turkey Chili – make it vegetarian/ vegan by subbing 3 cans of black, pinto or kidney beans for ground turkey.
11. White Bean Dip
12. Easy Garlic Hummus
13. Dark Chocolate Cranberry Granola Bars
14. Peanut Butter Banana Overnight Oats