While on a social-distance walk the other day, my friend was lamenting about how challenging it is to come up with healthy meals to inspire and delight her family – without breaking the bank or toiling for hours in the kitchen every day. She told me that she often finds herself staring at the same stuff the fridge and pantry day after day, stumped and flustered. She asked me, “As a dietitian and mom, what are your top 5 pantry staples? GO!” Thus, this post was born.
Here are my top 5 pantry staples, some of which may surprise you. They were chosen for 1. Nutrition; 2. Versatility in recipes; 3. Budget friendliness. You don’t have to buy every item here, but hopefully they will inspire you to come up with (or look up online) healthy, tasty recipes that will become regular go-to’s for future meal and snack ideas.
1. Dates.
Dates are easy to find in the produce or baking section of your grocery store. Middle Eastern stores also carry them. Look for pitted ones – unless you don’t mind removing the pits yourself. There are many varieties of dates, but the 2 main ones are Medjool, with a rich taste and soft chewy texture, and “regular” dates, or Deglet Noor, which are typically smaller and dense with a more delicate favor. Both are wonderful.
What to do with them? One of my favorites is to make date paste – a natural, whole fruit sweetener made with just dates and water. Using whole fruit instead of refined sugar in recipes means you’re getting antioxidants and fiber along with the deliciousness, and a mild flavor that won’t dominate your dish. It’s the perfect way to sweeten sauces and marinades, smoothies, muffins, cookies, bars, truffles, and hot cereals. Try it spread on a whole grain cracker or swap out jelly on your PB&J sandwich. If you’re short on time or a food processor, you can also buy date paste ready to use.
Whole dates are a perfect snack on their own, or with a raw almond or walnut half pushed in where the seed used to be. They’re yummy chopped up in salads, homemade breads, granola, whole grain pilafs, pancakes, or as a topping for flatbreads. Here are some mouthwatering recipes featuring dates.
2. Chia seeds.
It’s hard to believe there’s so much nutrition packed into such a tiny seed. But chia seeds are one of nature’s richest sources of plant-based omega 3 fats (which most people get far too little of), plus fiber, protein, and minerals, including calcium.
Quite neutral in taste, chia seeds can be used for sweet and savory recipes; the texture is the tricky part. Raw, they’re hard and crunchy; soaked, they’re soft and chewy (the longer they soak, the more liquid they absorb, and the softer they become). Try the ever-popular chia pudding for a plant-based, healthy pudding alternative. Sprinkle chia seeds on hot and cold cereals; toss into smoothies; add to baked goods; sprinkle on whole grains; blend into meat or bean loaves; mix into pancake or waffle batter.
Chia (added to water and blended) is an awesome thickener, too, great as a substitute for pectin in fruit jam, an egg substitute in baking, or in gravies and sauces.
3. Canned chick peas (a.k.a. garbanzos)
I adore chick peas. They’re filling, high in fiber, and a good source of most nutrients. They have a pleasing nutty, mild flavor yet are a bit firmer than other beans. Use them in chilis, stews, soups, or sautéed for 3 minutes with chopped onions, tomatoes, and some fresh or dried herbs. Toss them on your green salads, or mash with a fork and add your favorite dressing for an interesting tuna salad substitute. Add them to cooked greens. Roast them on a baking sheet for 3 hours at 300 degrees for a crunchy snack. Delight your family with homemade hummus -- toss in a blender or food processor with some sesame tahini, lemon juice, garlic, salt, and water for desired consistency.
If you or someone in your household loves meringues, don’t discard the chickpea liquid! Called aquafaba, this “garbanzo juice” can be whipped up into fluff just like egg whites to be used for meringues and other baked goods. Learn more here!
By the way, if you’re not a fan of canned beans, you can always buy dry chick peas (extremely affordable!) and soak and cook them yourself according to package directions.
4. Extra Virgin Olive oil
Olives and their oil are one of nature’s best sources of heart-healthy monounsaturated fats. This does NOT mean the more the better – olive oil is best used in moderation. Oil is pure fat, with 120 calories per tablespoon, and can quickly displace other healthy foods if overused. I recommend buying the best quality olive oil you can afford. Look for a) 100% extra virgin b) cold pressed varieties c) from a single source d) with a manufactured date on the label. This ensures minimal processing and high quality.
Olive oil has a unique and delicious flavor that differs slightly by region; it’s fun to compare olive oils from Greece, Spain, and Italy. Studies have shown that good quality olive oil has significantly greater positive health effects than processed olive oil. Use just a splash for sautéing your veggies and other food, as a bread dip (with or without added herbs, chilis, or sea salt) instead of butter, in sauces and dressings, in dips and spreads, and even in baking. Look for recipes online like this vegan cake that calls for olive oil rather than vegetable oil, butter, or margarine.
If you’re feeling adventurous, you can even make your own healthier mayonnaise with olive oil. Aspiring or existing foodies, check out these fabulous ways to enjoy olive oil. Because heat exposure can oxidize oil over time, store oil in a cool pantry or in the fridge, never above the stove. It should always small fruity and fresh, never rancid or old.
5. Peanut butter
Yep, you read that right! Peanut butter has gotten a bad rap over the years (well-deserved if used in a candy bar!), but the lowly peanut, a legume, is a health-supporting food, full of protein, fiber, healthy fat, and micronutrients like vitamin E and magnesium. Peanuts and peanut butter are calorie-dense, so portion control is key if you’re carefully managing your weight.
Think beyond the sandwich, and if peanut butter is a no-go for whatever reason, you can turn to almond butter, cashew butter, sunflower seed butter, or soy nut butter – it’s a matter of preference and avoiding food sensitivities.
For just pennies per 2-tbsp serving, you can make your own peanut butter with peanuts and a good food processor, grinder, or mortar and pestle. If you prefer buying your own, look for varieties with no added salt, sugar, or fat. You might find that the natural peanut oil separates from the solid fraction; you can either pour off the oil or stir it in with a butter knife or sturdy whisk.
One of my favorite ways to use nut butter is as the base of a sauce for vegetables, especially kale, broccoli, and sweet potatoes. Peanut sauce recipes online abound; here’s one of my faves – I substitute date paste (see above!) for the maple syrup, and add a bit more water.
Use peanut butter as a spread for banana or apple slices for a quick and filling breakfast or snack; as a dip for celery or carrots; as a base for a tangy, rich salad dressing; as the dominant flavor for a curry, soup, or stir fry; or as an ingredient in healthy recipes like smoothies, oat bars, whole grain cookies, and of course, smeared on 100% whole grain toast for a taste of pure heaven.
