Article provided by the American Heart Association
Five Pantry Staples to Revitalize Your Cooking:
- Canned fish or poultry. Low-sodium varieties of canned albacore tuna or chicken packed in water serve as excellent sandwich fillers. For a healthier twist on traditional mayo, mix in fat-free or low-fat plain yogurt. Not craving a sandwich? Incorporate canned tuna or chicken into a low-sodium pasta sauce or use it as a protein boost for your salads.
- Canned legumes and vegetables. These items can significantly reduce meal prep time. Toss no-salt-added canned beans into salads for a vegetarian option, or sauté them in a bit of olive oil with garlic, then combine with low-sodium tomato sauce to serve over whole-grain pasta. Canned vegetables like green beans can also be sautéed and mixed with pasta. When selecting canned goods, opt for lower-sodium choices and remember to rinse and drain to eliminate excess sodium.
- Canned fruits. Canned fruits are often preserved at their ripest and can be a budget-friendly nutritional choice. Choose varieties without added sugars, and consider using the juice for smoothies or mocktails.
- Whole grains. Incorporate whole grains such as brown rice, barley, bulgur, sorghum, couscous, and quinoa into your meals for a healthy spin. Combine old-fashioned oats with fat-free or low-fat plain yogurt and unsalted nuts or berries, then refrigerate overnight for a convenient breakfast. Alternatively, mix grilled or steamed vegetables into quinoa for a speedy one-pot dish.
- Nuts, seeds, and nut butters. These make excellent snacks or can be added to salads, stir-fries, baked goods, and yogurt (opt for fat-free, low-fat, or no-sugar-added varieties). Since they are calorie-dense, be mindful of your serving sizes and select unsalted or lightly salted options.
The advantage? Many of these products can be purchased in bulk for cost savings. Additionally, canned foods have an extended shelf life, ensuring you’re always prepared for quick snacks or meals. Let your pantry support your culinary adventures!
For more information, please reach out to the American Heart Association.
