What’s In Your Pantry?

Inevitably there comes a time of miscalculation (it’s now too close to dinnertime to run to the store for supplies) or low energy (you just need to whip something up fast). If you  have a few items tucked away in the pantry and freezer for these times, a quick, healthy meal is only minutes away – no emergency shopping trip required. Another advantage, you’ll be more likely to maintain your healthy eating and keep the food budget under control by avoiding carry out and convenience foods.

In the pantry:

• whole wheat pasta
• brown rice, quinoa, and other grains
• precooked pouches of brown rice and lentils
• canned tomatoes
• canned beans (kidney, black, pinto, cannellini, etc.)
• low sodium broths
• canned fruit in juice
• spaghetti sauce
• canned tuna and salmon in water
• dried herbs and spices
• olive oil and vinegars

In the freezer:

• frozen vegetables (broccoli, peas, corn, etc.)
• boneless chicken breasts, ground turkey, salmon fillets, shrimp
• shredded cheese
• unsweetened frozen fruit

You can design your own list based on meals you would create most often when in a pinch. Here is one to keep handy:

Chunky Bean and Corn Chili

1 Tb vegetable oil

2 cups frozen chopped onion, thawed

½ cup frozen mixed bell pepper strips, thawed and chopped

2 garlic cloves, minced

1 Tb brown sugar

1½ Tb chili powder

1 tsp ground cumin

1 tsp dried oregano

½ tsp salt

¼ tsp pepper

2 16-ounce cans diced tomatoes with green chilies, undrained

1 15-ounce can black beans, rinsed and drained

1 15-ounce can kidney beans, rinsed and drained

1 15-ounce can pinto beans, rinsed and drained

1 15-ounce can corn, drained

❶ Heat the oil in a large pot. Add onions, bell peppers, and garlic. Cook until softened, about 5 minutes. Add remaining ingredients and bring to a boil. Reduce heat and simmer, uncovered, 30 minutes.