In my house, canned beans are probably the most utilized pantry item. There is a wide variety in types of beans. There is a type of bean that works with any style of cuisine. I add beans to soups, stews, tacos, pastas and salads. I also like making bean dips. I use canned beans because I don't have the foresight or patience to soak and prepare dried beans. When using canned, look for brands that have a low-sodium option. The low-sodium options are often 50 percent less sodium than the regular option. Then be sure to strain and rinse the beans before use. Nutritional content of beans will vary by type, however; one half-cup portion will provide about 100 calories, 6-8 grams of protein and 5-7 grams of fiber.
Just like beans, make sure to look for low-sodium options when using other types of canned vegetables. When using canned vegetables in a recipe, reduce the amount of additional sodium that the recipe calls for. Or better yet, don't add any additional sodium and use seasonings such as herbs and spices. When using canned fruit, purchase fruit that is canned in juice not syrup.
Another canned staple in my house is tomatoes and tomato sauce. Tomato sauce is a good base for many soups and stews. Diced tomatoes can also be added to soups and stews but also pastas and salsas. A nutritional benefit to using processed tomato products is lycopene. When foods containing lycopene are heated, the lycopene changes to a form that is easier for our bodies to use. Canned tomatoes have more bioavailable lycopene than fresh tomatoes. Lycopene is an antioxidant that has shown some benefits to reducing the risk of heart disease and some cancers.
Remember to select whole-grain starch products. Keep on hand whole grains that are quick and easy to cook. Not all whole grains need to boil for hours. Whole-grain pasta, barley and quinoa are examples of whole grains that cook in about 15 minutes. They can be cooked on their own or added to a soup or casserole.
Another versatile, quick and easy whole grain item is biscuit mix. There are many brands of whole-grain, low-sodium biscuit mixes on the market. These mixes can be used to simply make oven-fresh biscuits, dumplings for soup or a crunchy crust or topping for a casserole.
One of the most important parts to a well-stocked pantry is seasonings, which can drastically change the style of meal.
For example, start by sauteing some chicken, bell peppers and onions, then add a can of low-sodium tomato sauce and a can of low-sodium diced tomatoes. If you season this dish with basil and oregano, you have a play on Italian cacciatore. If you season this dish with some chili and cumin, you have a Mexican-style dish. If you decide to go Italian, some additional mix-ins could include cannellini beans, spinach and whole-grain pasta. If you decide on Mexican, try some black beans, corn and brown rice.
