Stocking A Basic Healthy Pantry
- Choose a space for your pantry. If you have no dedicated space, any indoor place that is cool and dry can work. Keep it near your kitchen if possible.
- Consider the food items you eat regularly. Make a list of foods you eat weekly and their main ingredients (e.g., pasta, chicken, tomato sauce, bread, eggs).
- Follow MyPlate. Include items from all food groups and choose healthier options like low-sodium broth, olive oil, dry beans, and whole grains. Store items in sealed containers to keep them fresh.
- Use your fridge and freezer as pantry extensions. Keep staples like frozen vegetables, fruits, eggs, milk, and cheese.
- Keep your pantry stocked. Check weekly, restock essentials, and buy extra when items go on sale.
Healthy Pantry Staples
- Herbs and Spices: basil, oregano, chili powder, garlic powder, parsley, cinnamon, nutmeg, salt, pepper
- Baking Supplies: whole wheat flour, all-purpose flour, sugar, baking soda, baking powder, vanilla, cocoa
- Liquids: olive oil, canola oil, vinegars, honey, cooking spray
- Cans and Jars: tomatoes, beans, peanut butter, tuna, stock, applesauce, fruit in juice, corn
- Packaged Goods: oatmeal, cereal, nuts, cereal bars, whole wheat crackers, popcorn, BBQ sauce
- Dry Goods: potatoes, onions, garlic, winter squash
- Pasta and Rice: brown rice, white rice, whole wheat pasta, couscous, barley
One Pot Pantry Pasta
Serves 6
Ingredients
- 4 cups low sodium vegetable or chicken broth
- 2 Tbsp olive oil
- 1 lb fettuccine or spaghetti (whole wheat preferred)
- 8 oz frozen chopped spinach
- 1 (28 oz) can low sodium diced tomatoes
- 1 medium onion, chopped
- 4 cloves garlic, sliced
- 2 tsp dried basil
- 2 tsp dried oregano
- Pinch red pepper flakes (optional)
- ½ tsp black pepper
- ½ cup grated parmesan cheese
Directions
- Add broth to a large skillet. Add pasta, spinach, tomatoes (with juices), onion, garlic, and seasonings. Stir gently and ensure pasta is submerged.
- Bring to a boil, then reduce heat to medium-low and simmer for 15 minutes.
- Stir, cover, and let sit 10–15 minutes to absorb remaining liquid.
- Serve hot with parmesan cheese.
Cooking Tip
You can cook pasta directly in a small amount of liquid with sauce ingredients in one pan. This saves time, water, energy, and reduces dishes.
Fry Pan Pasta
Ingredients
- 1 lb spaghetti
- 1 quart low sodium chicken stock
- 1 1/4 cup water
Instructions
- Add broth and water to a large fry pan. Add pasta and turn on heat.
- Bring to a boil and cook according to package instructions.
At the end, the pasta will be flavorful with a thickened liquid base. Add extras like cooked chicken, spinach, and parmesan cheese, then stir and serve.
Recipes and Tips Courtesy of Chef Ellen Clevenger-Firley