Keeping a well-stocked kitchen: The healthy pantry - FOX 18 - Quad Cities News and Weather

One of the key tenets to healthy eating is to have a kitchen that is well stocked with nutritious foods. Having plenty of healthy foods on hand is one of the best secrets to building a solid foundation for good eating habits that can last a lifetime.

Pantry makeover
Your pantry is a good place to start. Take a moment and look inside. Would you run and hide if you knew a nutritionist was coming over to take a peek?

If your cupboards are dominated by heavily sugared cereals, high-fat crackers, salt-laden soups and processed chips, it may be time for an overhaul. Use the following list as a starting point for starting fresh.

Pasta

• Look for 100 percent whole-wheat blended brands (part white, part whole-wheat flour).
• Mix with tomato sauce and lots of sauteed veggies like mushrooms and zucchini.
• Toss in some shrimp or cubed chicken breast (cooked in olive oil and garlic) and bagged spinach. Top with Parmesan cheese.
• Angel hair pasta (the very thin type) takes only a few minutes to cook. Heavier pastas like farfalle, ziti or macaroni are great for baking.

Grains such as brown rice, barley, quinoa

• Great for pilafs. Cook in low-sodium chicken or vegetable broth for extra flavor.
• Toss into homemade soups.

Oatmeal, old fashioned

• Cook in water or skim milk. Add fresh fruit and nuts.
• Use in baking to replace some of the flour in muffins and quickbreads.

Cold cereals

• Choose brands with no more than 6 grams of sugar per serving.
• Look for at least 3 grams of fiber per serving.
• Toss in a handful of nuts and some fresh fruit to round out your meal.

Potatoes

• Zap in the microwave to save time. Top with cottage cheese, plain yogurt, low-fat sour cream or salsa.
• Top sweet potatoes or yams with a dab of butter or olive oil and cinnamon.
• Cut baby reds, Yukons or fingerlings in half and roast in a tablespoon of olive oil with garlic and onion powder, paprika and pepper.

Crackers, whole-grain and low-fat

• Eat with hummus, cottage cheese, natural peanut butter, low-fat cheese or tuna.
• Try soy crackers for filling and higher-protein snacks.

Canned tuna and salmon

• Toss into salads or mix into pasta.
• Eat on a sandwich or with crackers.

Canned beans (garbanzo, kidney, pinto, black, etc.)

• Toss into soups or salads.
• Mix with cooked brown rice and veggies.
• Look for low-fat refried beans. Spread on a whole-wheat tortilla and sprinkle with low-fat cheese. Toast for two to three minutes.

Lentils, dried peas

• High in fiber and protein, keep these handy for easy homemade soups.
• Saute some veggies in olive oil, add a container of chicken broth and add one cup lentils or split peas. Simmer (will take about 45 minutes to soften) and season!

Canned low-sodium soups

• Great for quick lunch or supper.
• Look for chicken or tomato based broths with veggies, chicken and/or beans.

Rice cakes

• Large plain rice cakes can be smeared with avocado, natural peanut butter or cottage cheese for an afternoon snack.
• Mini flavored rice cakes are crunchy and sweet without too much added sugar.

Raisins and other dried fruit

• Use small amounts to sweeten low-sugar cereals, top on cottage cheese or plain yogurt, or mix with nuts.

Nuts and seeds

• These are high in heart-healthy fats.
• Toss into yogurt, cereal, cottage cheese.
• Grab a handful with a piece of fruit for a quick snack.

Canned fruit (in water or juice)

• Makes for an easy, portable snack.
• Mix into plain yogurt or cottage cheese (makes a natural sweetener).

Tortilla or corn chips

• Look for brands with no hydrogenated fats and lightly salted.
• Try a baked brand which has only 1 or 2 grams of fat per serving.
• Keep to one portion. Dip in salsa, hummus or guacamole.

For cooking and flavoring

• Olive oil (regular and extra virgin), canola oil
• Cooking spray
• Vinegars, light soy sauce, garlic, herbs and spices
• Low-sodium chicken or vegetable broth

Remember, once your kitchen is stocked, the healthy eating will follow!