With all
the frantic energy of the holidays, it’s so easy to fall into the trap of
getting take-out more often than not. During the winter, my husband and I both
pick up extra hours at work and often find ourselves coming home later than
usual, tired, and not wanting to spend a lot of time preparing dinner. To help
combat the temptation to order a pizza, we make sure to keep our pantry stocked
with a few basics so that we can make a quick dinner on the fly that’s easy and
healthy.
Canned
beans – I always have
at least one can of pinto beans, black beans, or garbanzo beans on hand. Beans
are great for adding protein and fiber to a meal. The cheapest and healthiest
bean option is to buy them dry and cook them down yourself.
Canned
tomatoes – Diced,
crushed, and whole tomatoes in their juices can be used in a variety of dishes
to make sauces, soups, and stews. They are also full of the cancer-fighting
antioxidant lycopene. Be sure to purchase the reduced-sodium varieties.
Fresh
garlic – Garlic is
a real powerhouse of an herb and can be used in everything from traditional
Italian pasta sauces to Thai and Indian dishes. It also helps prevent heart
disease, lowers your cholesterol and destroys free radicals in your body.
Onions – Onions add a tremendous amount of
flavor to cooking and are the base for many dishes. Storing onions in a plastic
grocery bag can lead to mold and sprouting, so be sure to place them in a
sturdy paper bag to give them a dry, breathable environment. You can also store
potatoes using this same method.
Potatoes – I always have a few sweet
potatoes, as well as a handful of small red or fingerling potatoes on hand.
Fingerling potatoes roasted in olive oil and herbs (I especially love cumin and
cayenne) make a delicious side dish and you can fill a sweet potato with just
about anything. My last-minute go-to meal is a steamed sweet potato filled with
black beans, frozen corn, salsa, and shredded cheese. Easy, filling, and
healthy!
Rice – My favorite rice is brown
basmati. Brown rice takes longer to cook than white, so I like to make a big
batch and freeze it in one-cup bags that I can grab quickly out of the freezer.
Other grains and legumes I like to have on hand include whole-wheat pasta,
whole-wheat couscous, barley, lentils, wheat berries, and farro. Look for these
in the bulk section of your grocery store to get the best deal.
Reduced-Sodium
Stock – I use
vegetable stock primarily, but chicken or beef stock also make wonderful additions
to your pantry. You can use broths in place of water to add some zip to your
dishes, or cook your rice in it for a nice flavor boost.
Canned
tuna – Tuna is a
great money-saving item to have on hand since it can sit on your pantry shelf
and requires no refrigeration. Tuna can help add healthy omega-3 fats and
protein to a variety of dishes, including salads, casseroles, omelets,
enchiladas, or vegetable dips.
Frozen
vegetables – Frozen
vegetables are usually packaged at their peak ripeness, a time when they are
the most nutrient-packed. They are also available when their fresh counterpart
is out of season and have a very long shelf life when kept in the freezer. I
like to keep corn, peas, and a bell pepper and onion mix in my freezer at all times.
Olive
Oil – You need some
kind of fat to cook with and olive oil is full of antioxidants that can help
lower cholesterol and ward off heart disease and cancer. In addition to plain
extra virgin olive oil, I like to keep a few flavored olive oils on hand for
garnish and dressings. My favorites are rosemary olive oil, garlic olive oil,
and Meyer lemon olive oil.
Vinegar – I keep balsamic vinegar, red wine
vinegar, white wine vinegar, and apple cider vinegar on hand. Everything tastes
better with a dash of acidic flavor and vinegar can be used for a variety of
things, including a substitute for salt and a quick marinade. You can also use
vinegar to make buttermilk – if you have a recipe that calls for just ½ cup of
buttermilk, add 1 tablespoon of white vinegar with low-fat milk as a
substitute.
All-natural
peanut butter –
Yes, it’s great on sandwiches, but peanut butter is a great source of filling
proteins and healthy fats. Peanut butter can be added to smoothies, used in
dips, or mixed with hot water and soy sauce for a flavorful salad dressing or
stir-fry sauce. If you have never made your own peanut butter, it’s definitely worth trying, and
will only take up about 8 minutes of your day.
Need a few
recipe ideas? Here are a few dishes that you can create using some of the
ingredients above:
Enchiladas En Fuego
Layered Eggplant, Polenta, and
Squash Casserole
Wheat Berry Salad with Beets and
Goat Cheese
About Guest Blogger Megan Ellis:
Megan Ellis a 27-year-old English teacher trying to balance living a healthy
and happy life. She lives in the Bay Area, California with her husband, Brian. Megan
blogs at Running Foodie, which is about our attempts to
live a healthier, more balanced life. Her blog features a lot of quick,
easy, healthy recipes and kitchen tips for people on the go. When Megan is not
blogging or teaching, she enjoys running, reading and cooking.
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