How to Stock and Use Your Pantry
Have you ever wanted to open your pantry door and be able to make a healthy, family approved meal from the ingredients you have on hand?
Building your pantry up with staple ingredients can give you the freedom to make meals using only the ingredients you already have!
The following lists of ingredients can be used to make many different meals in minutes. Not all of the ingredients need to be purchased at once, but with time, your well thought out pantry will help you meet your goal!
Jump to Pantry Sections Grains, Rice, & Pasta Canned & Jarred Oils, Sauces, & Vinegars Refrigerated/Frozen Herbs & Spices Dried Foods Jump to Recipe Ideas Berry Oatmeal Tuna Salad Topped Crackers Chicken Stir-Fry Smoothie Veggie & Lentil Soup Traditional Pasta Trail Mix Cranberry Almond Chicken Salad Spicy Frittata White Chicken Chili Burrito Bowl Must-Haves for Your Pantry Grains, Rice, & Pasta Brown Rice Old Fashioned Rolled Oats Rice Cakes Whole Grain Bread Whole Grain Cereal (look for less than 6 grams of sugar per serving) Whole Grain Crackers Whole Grain Pasta (any shape will do!) Whole Wheat Tortillas Canned & Jarred Applesauce (look for unsweetened Beans- Great Northern, Black, Navy, Kidney, Chickpeas- (look for low sodium) Chicken (canned) Corn (look for no salt added) Green Chilies Mandarin Oranges (look for unsweetened) Peanut Butter (stay away from hydrogenated fats or added sugars on the ingredients list) Pineapple (canned in own juice) Salsa Soup (look for low sodium) Tomatoes (look for no salt added or low sodium) Tomato Sauce (look for low sodium) Tuna (packed in water) Oils, Sauces, & Vinegars Hot Sauce Lemon Juice Lime Juice Mayonnaise Mustard Soy Sauce (look for low sodium) Vegetable Oil Vinegar- Balsamic, Rice Refrigerated/Frozen Chicken Eggs Fruit (look for no added sugar) Vegetables -Corn, Peas, Broccoli, Green Beans, Spinach (any veggie will do!) Herbs & Spices Basil Black Pepper Cayenne Pepper Chili Powder Cinnamon Cumin Garlic Powder (avoid garlic salt) Italian Seasoning Oregano Parsley Red Pepper Flakes Salt-Free Seasonings Dried Foods Beans (any variety) Dried Fruits -Prunes, Apples, Apricots- (look for no added sugar) Lentils- (Bonus! These cook faster than normal beans) Nuts- Walnuts, Pecans, Peanuts, Almonds Raisins Seeds- Sunflower, Pumpkin Recipes Berry Oatmeal Old Fashioned Rolled Oats Frozen Berries (thawed) or Raisins Topped with Nuts or Seeds Sprinkle of Cinnamon Tuna Salad Tuna (packed in water & drained) Mayonnaise or Plain Yogurt Mustard Black Pepper Lemon Juice
Optional: Add in celery, onion & a hard-boiled egg if you have them!
Topped Crackers Tuna Salad or just Tuna Chicken Salad or just Chicken Corn & Beans Peanut Butter
Optional: Rice cakes can be used in place of crackers!
Chicken Stir-Fry Cooked chicken (from frozen) Frozen Mixed Veggies Soy Sauce Brown Rice Garlic Powder Red Pepper Flakes Vegetable Oil Smoothie Frozen Fruit Frozen Spinach Peanut Butter Water or Milk Cinnamon
Optional: Add in old fashioned oats!
Veggie & Lentil Soup Frozen Veggies- Corn, Onions, Peppers, Spinach, Carrots (any will do!) Lentils Vegetable Broth Canned Low Sodium Tomatoes Garlic Powder Italian Seasoning Cumin
Optional: Add in potatoes or shell-shaped pasta!
Traditional Pasta Whole Grain Pasta Tomato Sauce Italian Seasoning Basil Garlic Powder
Optional: Add in corn, beans or other veggies!
Trail Mix Nuts- Walnuts, Pecans, Peanuts Seeds- Sunflower, Pumpkin Dried Fruits- Raisins, Apricots, Apples Cereal Cranberry Almond Chicken Salad Canned Chicken Mayonnaise or Plain Yogurt Cranberries Almonds or Pecans Mustard Garlic Powder Black Pepper
Optional: Add in onion & celery or place in a wrap or on bread for a sandwich!
Spicy Frittata Eggs Frozen Veggies (heated) Beans (any variety) Chili Powder Salsa Hot Sauce White Chicken Chili Canned Chicken Navy Beans or Great Northern Chicken Broth Green Chilies Cumin Oregano Cayenne Pepper Garlic Powder Hot Sauce
Optional: Add frozen veggies!
Burrito Bowl Black Beans Frozen Mixed Veggies (heated) Brown Rice Cumin Salsa Hot sauce
Optional: Add a Whole Wheat Tortilla to make into a burrito
Written by Allie Rene Lindke, PhD/DI student | Edited by Laurel Sanville, MS, RDN, LD
Posted October 26th, 2017
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