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11 Essential Pantry Staples by Susan Taylor Now that spring is almost here, it's probably time to start thinking about spring cleaning - and this includes the pantry in your kitchen. If you already have the essentials on hand, you can whip up a meal in no time! Stock your pantry with these 11 essential items to make your life a little easier and cooking dinner after work a breeze! 1. Beans and Lentils Rich in fiber, protein, vitamins, and minerals, these are wonderful choices. Canned or dried beans are great but just be sure to rinse the canned beans or choose a lower sodium option. Unlike dried beans, lentils do not need soaking prior to cooking so they are a really handy option for soups or casseroles. 2. Brown rice Although traditional brown rice takes longer to cook than white rice, there are instant varieties on the market with the same nutrients that can be ready in 10 minutes, making cooking a snap. 3. Canned fish Canned salmon, albacore tuna, or sardines are excellent sources of heart healthy omega-3 fatty acids - make sure it is packed in water and not oil. 4. Canola Oil According to the Tufts University Health and Nutrition Letter, recent studies have shown that canola oil contains an ideal mix of unsaturated fats which are good for your heart. 5. Cooking spray Most cooking sprays contain zero calories, making this item a must for any kitchen. 6. Dried fruit A great substitute for fresh fruit if you don't have any on hand, however, beware of the sugar contact as some is quite high - don't forget to look at your food labels when grocery shopping. 7. Low-sodium chicken broth An ingredient in numerous recipes, this is a true essential. However, use in moderation as even low sodium varieties contain significant amounts of sodium. 8. Nuts and nut butters Great sources of protein, fiber, antioxidants, and omega-3's, these are healthy options for snacking or adding to recipes. Watch your portion size as nuts are high in calories. Keep in mind that nuts are high in fat which means they can also go rancid so use soon or store in the refrigerator. 9. Popcorn A whole grain and healthy snack option, popcorn is an excellent choice to keep on hand but remember to take if easy on the salt and butter. 10. Whole wheat pasta An easy way to add a little extra fiber to your diet that can be ready within ten minutes. 11.  Whole wheat flour There are lots of new varieties of whole wheat flour on the market now - check with your local supermarket. Whole wheat flour can usually be substituted for up to one third of the bleached flour in recipes. A well-stocked pantry can be the basis for a healthy, nutritious, and budget - friendly way of eating. Get started on your pantry makeover today! © Susan Taylor  Are you ready to start on the road to better health? If so, I invite you to visit http://www.rdoncall.com and start working with a registered dietitian in making small changes that can lead to big results. Susan Taylor, RD, LD, CLT is a registered dietitian who would love to guide you through this journey to a healthier life.

 

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