If you are new to cooking, or looking to make a fresh start in your cooking habits, it is essential to have a well-stocked pantry. While it is not necessary to fill every inch of your pantry with a lot of items, there are a few basic items to have on hand to ensure a healthy, low cost meal at home any day of the week.
Herbs and Spices:Garlic and onion granules, Italian seasoning blend, dried oregano, pepper mill, chili power, crushed red pepper, paprika, and cayennepepper.
Baking Supplies:Flour, sugar, baking soda, baking powder, and spices such as cinnamon,nutmeg, cardamom, ginger, vanilla extract.
Liquids:Olive oil, vegetable oil, soy sauce, balsamic vinegar
Canned Goods : No salt-added canned vegetables and beans, canned fruit in 100% fruitjuice.
Packaged Goods: Dry beans, rice, pasta noodles
Dry Goods: Bouillon cubes for soups, stews, or to make your own broth, steel cutoats
Grain Foods:Quinoa, millet, buckwheat
Many of these items can be purchased over a period of time and have a long shelf life. Be sure to rotate items by their stamped date, using older items prior to those newly purchased.
In addition to pantry items, healthy kitchen staples also include a variety of foods from each food group, with emphasis on fruits and vegetables, whole grains, and healthy proteins.
To get the most out of your food budget, purchase quality foods with high nutritional value. In addition to your local grocery store, great places to shop for fresh food include farmers markets, tailgate markets, and food co-ops. Many of these accept SNAP benefits while some markets accept Double-SNAP benefits, adding extra value to shopping for fresh, locally grown fruits and vegetables.
Look for in-season fruits and vegetables as inspiration for meals or to incorporate in new ways.
Fruit salad, roasted vegetables with herbs and spices, and lean cuts of meat make excellent meals that anyone from a beginning cook to a seasoned pro can prepare and enjoy.
Frozen fruits and vegetables are great alternatives when fresh produce is not available. These can be used in recipes or seasoned to taste as a healthy side dish.
When preparing meats remember to make sure you are keeping a clean, food-safe kitchen. Use a specific cutting board for cutting meats and another for cutting produce. Keep the refrigerator and freezer to recommended temperatures in order to prevent food borne illness.
While meat is a major source of protein, there are a number of high protein plant-based foods available at budget-friendly prices. These include edamame, soy beans, minimally processed products such as tofu and tempah, in addition to beans, nuts, seeds, and legumes. These items are widely available either fresh or frozen and make excellent snacks or salad toppings. Be creative while exploring the wealth of variety in these food categories.
A well stocked pantry of affordable items will ensure you and your family can enjoy a healthy, nutritious meal on any budget.
A popular recipe for adults and children alike is Cowboy Caviar. This healthy snack can be made with a variety of pantry staples.
