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:
- 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!
- 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!).
- 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!
- 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!
- 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!
- 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!
- 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.
- 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.
- 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:
- 3 Ingredient Peanut Butter Cookies
- Apple Crisp
- Spiced Apple Baked Oatmeal
- Baked Sweet Potato Fries
- Trail Mix Bars
- Shaved Brussels Sprout & Sweet Potato Salad
- Peanut Butter Energy Bites
- Apple Nachos
- Hearty Chicken & Vegetable Soup
- Turkey Chili – make it vegetarian/ vegan by subbing 3 cans of black, pinto or kidney beans for ground turkey.
- White Bean Dip
- Easy Garlic Hummus
- Dark Chocolate Cranberry Granola Bars
- Peanut Butter Banana Overnight Oats