Have well stocked pantry It can help you make healthier choices during the week, especially when it’s time for dinner and you don’t have a plan in place yet. Pantry staples can be used to complement fresh fruits and vegetables you already have on hand, or serve as an alternative to frozen pizza and instant ramen.
when buying canned beansNon-perishable foods, broths, vegetables, and other foods, nutrition labels are worth a look, as these types of foods often have more salt and sugar than their fresh counterparts.
“Definitely look at sodium if you are at risk for high blood pressure or have high blood pressure,” said Jonathan Valdez, owner of Genki Nutrition and spokesperson for New York State Academy of Nutrition and Dietetics. While the Dietary Guidelines for Americans recommend consuming less than 2,300 milligrams of sodium per day (and no more than 2,000 milligrams of sodium per day for people with high blood pressure), Valdez told HuffPost that the average American consumes about 3,400 milligrams of sodium per day.
If you’re monitoring your sodium intake, look for low, reduced, or no-sodium options if available. Similarly, for canned fruits, experts recommend finding options where the fruit is packed in its own juice or water (rather than syrup).
“Looking at the ingredient list to see if anything has been added is the best place to look for this,” Meredith Price, plant-based registered dietitian and co-founder of Plant-shaped bestieshe told HuffPost.
We asked registered dietitians to share their pantry staples and their favorite ways to use them. Below, we’ve rounded up your top picks.
Nutritional yeast
“This is a must in anyone’s plant-based kitchen,” Price said, noting that nutritional yeast is a great source of protein, fiber, and B vitamins. Plus, it’s stable for up to two years and gives food a cheesy flavor.
“It also supports a low FODMAP content, which is great for anyone with digestive problems, particularly IBS,” he said.
Price likes to sprinkle nutritional yeast over popcorn as a healthy snack, and he also uses it to make vegan mac and cheese (mixing cashews with nutritional yeast to make a creamy vegan sauce).
Brent Hofacker / 500 pixels via Getty Images
dried lentils
Lentils are a great source of plant-based protein, fiber and iron, Price said, adding that “they are a great meat substitute for many dishes.”
Dried lentils are the star ingredient in some of your favorite weeknight meals, including daal (lentil stew) and lentil curry, which is served with rice. When cooking with pantry staples, Price tries to incorporate at least some kind of fresh produce, even if it’s just an onion.
“I like to have some fresh veggies on the side to make the meal more flavorful and nutritious, like a salad, sauteed kale, or roasted carrots,” he said.
Do you want specific recipes? Here’s how to turn a bag of lentils into three meals.
Rice
Rice is a great base for adding protein and veggies, and any leftovers you have can be turned into fried rice the next day. Add an egg, minced garlic, and whatever veggies you have wilting in your fridge and thank us later – leftovers have never tasted so good.
“It goes with just about all dishes and has a very long shelf life,” Valdez said of the grain.
Ali Webster, director of nutrition and research communications for the International Food Information Council, is a supporter of brown rice because it is a whole grain.
“It has more nutrients like fiber, manganese, magnesium and selenium compared to white rice,” Webster told HuffPost.
Canned vegetables that are not in season
If fresh vegetables are not available, frozen is the next best option. And then after that, it’s nice to have canned options on hand.
“On the rare occasions that I can’t find the vegetables I look for in the grocery store, I love turning to canned corn for something that’s easy and microwave-safe, especially if the corn isn’t in season,” Valdez said. He uses canned corn in ramen, in salads, and more.
Canned beans
Canned beans add fiber and protein to soups and salads, Webster said, and can also be mixed into dressings like hummus or paired with tortillas and other taco toppings on weekdays.
“The versatility of canned beans is unmatched,” he said.
At home, Webster and his family cook with many pantry staples because they cut down on prep time and help get healthy meals on the table quickly. Unlike dried beans, which can take hours to soak and cook, canned beans can be heated and added to dishes in minutes.
Nut butter
Whether you like peanut butter, almond butter, or some other type of nut butter, this is your reminder to stock up.
“Nut butters are a source of protein and fiber, and they are high in healthy fats,” said Webster. “They can be used for everything from toast to smoothies and sauces.”
Webster likes to use peanut butter to make peanut sauces for dipping vegetables or as a complement for rice noodle dishes.
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