Article Provided by the American Heart Association
Revitalize Your Pantry with These Five Staples:
- Canned Fish or Chicken. Opt for low-sodium canned albacore tuna or chicken, packed in water, for a convenient sandwich filler. Instead of mayonnaise, mix in fat-free or low-fat plain yogurt. Not craving a sandwich? Incorporate canned tuna or chicken into low-sodium pasta sauce, or use it as a protein boost in a green salad.
- Canned Beans and Vegetables. With canned beans and vegetables, you can create a meal in moments. Toss no-salt-added or low-sodium canned beans into a salad for a meat-free main dish. Alternatively, sauté beans in a touch of olive oil with garlic, mingle with low-sodium tomato sauce, and serve over whole-grain pasta. Canned vegetables like green beans can also be sautéed and added to pasta dishes. Always opt for lower-sodium selections and rinse beans and veggies to lower the sodium content further.
- Canned Fruits. Canned fruits are preserved at their freshest and often cost less, making them a nutritious choice. Choose canned fruit with no added sugars and consider using the juice in smoothies or mocktails.
- Whole Grains. Whole grains such as brown rice, barley, bulgur, sorghum, couscous, and quinoa are not only healthful but also adaptable. Combine old-fashioned oats with low-fat or fat-free plain yogurt, mix in unsalted nuts and/or berries, and refrigerate overnight for a quick breakfast option. Alternatively, add grilled or steamed veggies to quinoa for a simple one-pot dish.
- Nuts, Seeds, and Nut Butters. Include nuts, seeds, and nut butters as snacks or mix them into salads, stir-fries, breads, and low-fat or fat-free plain yogurt. A small portion is satisfying, so be mindful of serving sizes. Choose unsalted or lightly salted varieties for a healthier option.
The great advantage? Many of these products can be purchased in bulk, offering cost savings. Additionally, canned goods typically have an extended shelf life, allowing you to keep your pantry stocked for quick snacks or easy meals. Make your pantry work for you!
For further details, reach out to the American Heart Association.
