Sample Checklist for Restocking Your Pantry
There is no better place to start addressing your nutrition needs than in your pantry. Stocking it with meal essentials can help you to build more nutritious meals and choose healthier snacks. Get ready for healthy eating habits in 2014 by including the following pantry building blocks on your grocery list:
- diced tomatoes
- green beans
- marinara sauce (only tomatoes and herbs/spices on the ingredient list)
- black olives
- sun-dried tomatoes
- mandarin oranges
- dried fruits
- pine nuts
- chia seeds
- natural/organic peanut butter, or other nut butter
- black beans
- cannellini beans/white beans
- kidney beans
- garbanzo beans/chickpeas
- canned salmon
- canned tuna
- canned sardines
- brown rice
- whole-grain cereal, low-sugar (such as Cheerios)
- dried garlic
- curry powder
- dried parsley
- dried oregano
- olive oil
- balsamic vinegar
- reduced-sodium chicken broth
Mix these spices to add a cultural flair to any dish. You can use them as marinades for proteins or add them to whole grains for a tasty side dish
Indian. 1 t dried garlic + 1 t dried onion + 1 t curry powder + 1 t cinnamon +2 T olive oil
Asian. 1 t dried garlic + 2 bunches scallions + 1 T sesame seeds + 1 t dried ginger + ½ C soy sauce
Italian. 1 t garlic + 1 t dried basil + 1 t dried parsley + 1 t dried oregano + ½ C marinara sauce
Middle Eastern. 1 t ground dried garlic + 1 t dried onion + ¼ C fresh mint + 1 t ground cumin + pinch saffron + lemon juice + ¼ C plain nonfat yogurt
Mexican. 1 t cumin + 1 t dried onion + 1 t dried oregano + ½ C fresh cilantro + 2 T olive oil
To read the full article from the November 2013 issue of IDEA Food and Nutrition Tips click here.
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