Nutritionists, including myself, often emphasize the importance of meal planning for a healthier lifestyle. However, the reality is that meticulously planning family meals isn’t always feasible. If you’re looking to prioritize healthy eating without the elaborate color-coded tabs and detailed Pinterest lists, the key could be a well-stocked, nutritious pantry. Take a step in the right direction by transforming your kitchen into a one-stop shop for mealtime essentials with these 14 pantry, fridge, and freezer staples.
Canned chickpeas
Unlock the potential of a can of chickpeas with these versatile prep suggestions. Simply drain the can and enhance soups or stews with these protein and fiber-packed legumes. Get creative by mashing them with lemon juice, fresh dill, and diced celery for a flavorful wrap filling. Explore the world of culinary possibilities with chickpea cakes, tacos, and salads.
Don’t let leftovers go to waste – store them in a sealed container in the refrigerator for up to a week, or freeze them for later use. For optimal results, ensure canned chickpeas are dried as much as possible before freezing.
Beyond their unassuming appearance, chickpeas boast impressive health benefits. A cup of cooked chickpeas contains 12.5 grams of fiber, 14.5 grams of protein, and just 4 grams of fat. Additionally, they are rich in manganese for bone health and folate, a B vitamin crucial for creating new cells and forming DNA.
Chicken breast
Unlock the culinary possibilities with chicken, the top-ranking meat in per capita availability in the U.S. Its widespread appeal makes it a versatile choice for a myriad of meals, from stir-fries and sandwiches to pastas, soups, and casseroles.
Keep boneless, skinless chicken breasts as a protein foundation for your dinners. Pair them with whole grains like rice, quinoa, or pasta, and add a variety of vegetables such as broccoli, green beans, or carrots for a well-rounded meal. Elevate the flavor profile by seasoning with pantry staples like dried basil, rosemary, oregano, or garlic powder before cooking.
Celebrate the convenience of preserving chicken for future use. Freeze raw chicken breasts individually for easy access by separating them into foil packets. Cooked chicken is equally freezer-friendly – store it in an airtight container for up to 9 months.
Beyond its culinary appeal, chicken offers high-quality complete protein, supporting the immune system, aiding in muscle building, and promoting wound healing. Embrace the simplicity and health benefits of incorporating chicken into your meals.
Smoked salmon
Discover the simplicity of creating healthy meals with smoked salmon, a convenient alternative to fresh filets. As it comes pre-cooked, smoked salmon is effortlessly incorporated into wraps (try a salmon-kale combo), salads, and pastas. Elevate its rich flavor profile with complementary additions like lemon, dill, smoky paprika, or cream cheese.
If you happen to have leftovers from the typically smaller packages, store smoked salmon in a sealed container in the fridge for up to 1 week or in the freezer for 1 month.
Uncover the health benefits mirrored from fresh salmon, as smoked salmon is abundant in omega-3 fatty acids, renowned for promoting heart and brain health. Additionally, it contains vitamins A and E, powerful antioxidants combating inflammation. However, be mindful of its high sodium content, ranging from 600-1,200 milligrams per 100-gram serving.
Extra-firm tofu
Elevate your tofu experience by preparing it well. Start by pressing the liquid out of extra-firm tofu, transforming it into a delightfully crispy delight perfect for pan-frying. This makes it an ideal protein addition to stir-fries, curries, and Asian noodle dishes. The neutral flavor of tofu allows it to absorb the essence of any sauce or seasoning you choose.
Don’t let leftovers go to waste – store extra-firm tofu in the refrigerator in sealed packaging for 5-7 days or in the freezer for 4-6 months.
Embrace the health benefits of tofu and dispel any myths. Research indicates that tofu, contrary to misconceptions about altering hormones, may actually be beneficial in preventing hormone-related cancers like breast cancer. Furthermore, it offers abundant plant-based protein (17 grams per 3.5-ounce serving) and contributes over 50% of the Daily Value of calcium. Don’t fear the ‘fu – savor its nutritional goodness.
Red lentils
Explore the culinary possibilities of red lentils, a versatile option with a moderate cooking time of 20-25 minutes. Opting for the red variety brings forth an earthy flavor that’s mild and slightly sweet – ideal for dishes like daal, an Indian stew enriched with tomatoes, onions, and spices. Try a gingery recipe for a delightful twist!
Extend the enjoyment by incorporating cooked lentils into next-day sautéed greens or using them as a high-fiber topping for baked sweet potatoes. Store them conveniently in the refrigerator in a sealed container for 5-7 days.
Delve into the health benefits lentils offer as part of the pulse family. Their combination of fiber and antioxidants makes them a boon for heart health, and they pack a surprising punch of protein at 46 grams per cup (dried). Embrace the nutritional goodness lentils bring to your meals.
Whole wheat spaghetti
Experience the convenience of a last-minute dinner with a box of whole wheat spaghetti, offering sturdy and perfectly thin noodles that complement a variety of dishes. Elevate your pasta game by using whole wheat spaghetti as the foundation for a Mediterranean-inspired dish with sun-dried tomatoes, artichokes, and olives. Alternatively, let it absorb the flavors of jarred or homemade pesto, combined with cannellini beans and fresh arugula.
Ensure you make the most of your pasta by saving uncooked whole wheat spaghetti without any special storage requirements. However, if you have cooked pasta, refrigerate it for 3-5 days. While cooked pasta can be frozen, be aware that it may become mushy upon reheating.
Unlock the health benefits of whole wheat spaghetti, rich in fiber. This nutritional powerhouse not only aids in digestion regulation but also supports healthy weight maintenance and contributes to cholesterol reduction. Embrace the wholesome goodness of whole wheat spaghetti in your meals.
Quinoa
Introduce a delightful change to your casseroles, stir-fries, or grain salads with fluffy and nutty quinoa, a versatile grain that offers a refreshing alternative to traditional rice. Boil quinoa in a 1:2 ratio with water or broth, simmering for approximately 20 minutes until tender.
Maximize the utility of cooked quinoa by repurposing it for various meals. Store it in the fridge in a sealed container for up to 1 week, ready to add carb-y substance to salads (like this intriguingly fruity one) or as a stuffing for grilled zucchini.
Quinoa presents a plethora of health benefits. Its fiber content aids in keeping you full, supports weight loss, and promotes healthy bowel movements. Revel in its substantial protein content, anti-inflammatory flavonoids, and rich levels of magnesium, manganese, copper, and other essential micronutrients. Embrace the nutritional richness of quinoa in your culinary creations.
Quick-cooking oats
Ensure a wholesome start to your day by not overlooking breakfast in your pantry stocking endeavors! Quick-cooking oats, ready in under 2 minutes in the microwave, serve as a versatile canvas for various morning add-ins. Customize your oatmeal with sliced bananas, peanut butter, blueberries, pepitas, or protein powder – allowing each bowl to be a unique breakfast experience.
Don’t let leftovers go to waste; repurpose even a small amount of extra dry quick-cooking oats. Sprinkle them into muffins or add them to meatloaf for added sturdiness.
Delve into the health benefits of oats, rightfully earning their place among “superfoods.” The soluble fiber in oats is associated with reduced cholesterol, while beta-glucan contributes to stabilizing blood sugar. Additionally, diets rich in whole grains, such as oats, may lower the risk of colorectal cancer. Embrace the nutritional goodness of oats to kickstart your day.
Bone broth
Diversify your broth choices with the versatile bone broth, an all-purpose option that pairs well with various flavors. Crafted from animal bones, some bone broths are enriched with herbs, spices, and vegetables, enhancing their adaptability.
Utilize bone broth to craft hearty soups, savory sauces, and as a flavorful alternative to water when cooking rice and quinoa. Feel free to substitute it in recipes that traditionally call for veggie, chicken, or beef broth, such as beef taco soup, chicken a la king, or even mac and cheese.
Ensure the longevity of your bone broth by storing it in its original packaging in the refrigerator for 4-5 days after opening. Alternatively, freeze it in ice cube trays for convenient small portions.
While bone broth may not be a miracle cure, it holds promise for promoting health. Simmering animal bones enriches it with collagen, glucosamine, and chondroitin, potentially aiding in reducing joint pain. Additional benefits may include improvements in digestive health, sleep, and brain function. Embrace the potential health perks of incorporating bone broth into your culinary repertoire.
Sweet potatoes
Elevate your meals with the earthy goodness of sweet potatoes, a versatile ingredient that harmonizes perfectly with spices like cinnamon, nutmeg, and ginger. Explore its culinary diversity in global cuisine, from Mexican to Indian dishes. Incorporate cooked diced sweet potatoes into tacos, curries, or pasta, or simply bake them whole for a reliable side dish.
Ensure you make the most of leftovers by storing mashed sweet potatoes in a zip-top bag in the fridge for 3-5 days. These can be a unique and nutritious addition to smoothies or muffins.
Uncover the health benefits sweet potatoes bring to the table. Rich in potassium, they contribute to proper nerve and muscle function, while their soluble fiber content aids in lowering cholesterol and maintaining steady blood sugar levels. Embrace the nutritional goodness of sweet potatoes in your culinary creations.
Grape tomatoes
Simplify your kitchen prep for favorite dishes like pizza, pasta, and salads by keeping small grape tomatoes on hand. Their petite size minimizes the need for extensive slicing and dicing, allowing you to effortlessly incorporate them into your tomato-based favorites.
Extend the life of leftover grape tomatoes by roasting them for added flavor. Drizzle with olive oil, sprinkle with salt and pepper, and bake at 400°F for approximately 40 minutes, stirring halfway through. While estimates on the fridge shelf life vary (some suggest up to 2 weeks), trust your senses to determine their freshness.
Delight in the well-rounded benefits of grape tomatoes. Packed with the antioxidant lycopene, renowned for reducing the risk of heart disease and cancer, they also offer significant amounts of folate, potassium, and vitamins C and K. Embrace the versatility and health perks of grape tomatoes in your culinary creations.