This somewhat under-appreciated area of the kitchen has the ability to rejuvenate not only your dinner repertoire but also your health. A well-organized and well-stocked kitchen pantry full of the right non-perishable items can turn weeknight dinner dilemmas into fast and nutritious meals and snacks.
1. Grains
Whole grains should be a part of every meal--they're inexpensive and can last for months when kept in a cool dry place. Unrefined grains like brown or wild rice, barley, quinoa, steel-cut or rolled oats, bulgur and popcorn are all rich sources of fiber and nutrients, and make for fast weeknight meals.
2. Olive Oil
Olive oil is one of the most versatile, flavorful oils for the at-home chef and it’s also high in heart-healthy monounsaturated fats, antioxidants and polyphenols. Reserve more expensive extra virgin olive oil for salad dressing and last-minute drizzles. Sautee or stir-fry with a more inexpensive brand of regular olive oil.
3. Beans
Whether dried or canned, beans boast cholesterol-lowering and antioxidant benefits. Filled with fiber, lean protein and antioxidants, beans can take the place of meat in many meals. Keep canned kidney, cannelloni, garbanzo (chickpeas), black and pinto beans in your pantry. Rinse before using or buy low-sodium brands.
4. Broths
Boxes or cans of fat-free, reduced-sodium beef, chicken and vegetable broth are essential for quick-prep meals. Use them to add flavor to rice or other whole grain sides, to create easy veggie-filled soups or as a fat substitute in recipes.
5. Canned Tomatoes
With more than four times the amount of lycopene (linked to a reduced risk of certain cancers) than fresh tomatoes, processed tomatoes are a handy pantry staple for quick soups, stews and tomato sauces. Adding a little fat like olive oil improves lycopene absorption.
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