Your stomach is growling, and the more you wait, the hangrier you get. You open the fridge only to find it near-empty, and you realize you forgot to go grocery shopping. Take-out crosses your mind, but you’ve eaten out too much already this week. Desperate, you turn to your pantry to see what you can whip together in a pinch. If your pantry is stocked with the right options, you might be surprised at what you can create with just a few items. The simplest meals can be both delicious and nutritious when you have a selection of pantry staples on hand. According to Sam Schleiger, a registered dietitian and women’s health specialist, having nutritious pantry staples reduces the temptation to resort to fast food or prepackaged meals. Additionally, pantry staples have a longer shelf life, reducing food waste and helping you manage your kitchen inventory more efficiently. Many nonperishable foods are also packed with essential vitamins, minerals, and macronutrients, making them a great choice for creating balanced and wholesome meals even without fresh ingredients.
When shopping for pantry items, there are a few factors to consider to make healthier choices. First, make sure to read nutrition labels and ingredients lists to understand exactly what you’re buying. Look for options with minimal added sugars, sodium, and artificial additives, and opt for items packed in natural juices, water, or olive oil. It’s also important to check expiration dates regularly and rotate stock to ensure the freshness of your ingredients and minimize food waste. Finally, when it comes to acidic pantry items like tomatoes and tomato sauces, consider purchasing those packed in glass jars instead of cans to reduce exposure to BPA.
So what are some pantry staples that nutritionists always have on hand? One great option is buckwheat, a gluten-free whole grain that is high in fiber and nutrients. It can be used as a base for stir-fries or grain bowls and has a filling yet fluffy texture. Buckwheat is easy to cook and can be enjoyed for breakfast, lunch, or dinner. Canned beans are another versatile staple that can be used as a main dish, side dish, or added to salads for protein and fiber. They are rich in nutrients like iron, potassium, and folate, and contribute to feelings of fullness and sustained energy. While convenient, it’s important to opt for low-sodium options or rinse canned beans to reduce sodium content. Canned fish, such as tuna and salmon, is a protein-packed staple that is high in omega-3 fatty acids. It can be enjoyed straight out of the can or used to make quick sandwiches, salads, or pasta dishes. Canned tomatoes and tomato sauce are pantry essentials that can be used to make a variety of dishes, from soups to sauces to salsas. Tomatoes are packed with antioxidants and vitamins, making them a nutritious addition to any meal. Chia seeds are tiny, nutrient-dense seeds that can be used to make chia seed pudding or added to smoothies. They are high in fiber, protein, and minerals like calcium and magnesium. Lastly, dried lentils are a versatile and nutritious staple that can be used in a variety of dishes, from soups to salads to curries. They are a good source of plant-based protein and fiber.
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