Pantry Makeover. A well-stocked pantry makes meal preparation easier.

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1 Pantry Makeover Spring cleaning your pantry shelves with healthy foods makes for better meals and snacks. At the first hint of hunger or when rushed, we head to the pantry to find foods that will fill us. A well-stocked pantry makes meal preparation easier. Improve your family s health. The magic happens at the grocery store. When making your next shopping list, be sure to add these items. Whole Grains Purchase products that indicate 100% whole grain (not enriched) and contain 3 grams of fiber or more per serving. Look for the following grains: Amaranth, barley, brown and wild rice, bulgur, buck wheat, corn or corn meal, whole grain breads, bagels, tortillas, English muffins, flat bread, wheat or whole grain pasta (different and shapes), pre-baked pizza crusts, couscous, oatmeal (Steel cut, quick cooking and old fashion), quinoa, millet, wheat or bran flakes, and wheat berries. Crackers and bread should be low in fat (less than 3 grams) and sodium (less than 140 mg) Popcorn is trusty and inexpensive. o Whole grain air pop on the stove using a hot pan with canola oil or purchase an air popper. o If purchasing microwave popcorn, limit the fat (less than 5 grams) and sodium content (less than 200 mg). Fruits and Vegetables Produce is the place to begin a balanced meal. Fresh is best but frozen and canned can be kept around if it has no added fat or sodium. Canned fruits in their own juice as opposed to those in heavy syrup. Natural applesauce is a substitute to fresh fruit because sugar is not added. Dried fruits can be added to nuts to make a healthy trail mix. Having packages of dried cranberries, figs, apricots or raisins is ideal for snack time Canned pumpkin for a soup base or for incorporating into breads. Low sodium vegetables, diced and crushed tomatoes, tomato sauce and paste, water chestnuts, green chilies chopped, and mushrooms. Low sodium marinara or spaghetti sauce (1 cup counts as one serving of vegetables).

2 Plant Protein Keep plant protein sources on hand and aim for a meatless meal twice a week. These foods are an excellent source of low fat plant protein choices, and provide other nutrients such as iron and zinc. Canned beans or legumes (no salt, low sodium or rinse well before using). Dry beans and peas are the native forms of legumes, such as kidney beans, pinto, refried, Lima, black-eyed peas, and lentils. Add beans or lentils to your meals 2 x week. Add a handful of to salads, soups, stews, burritos /quesadillas Add black beans to your tacos Add extra beans and decrease the amount of meat in your chili Add peas to the vegetable you serve at meal time Mashed garbanzo beans make a tasty humus dip Add to whole grain pasta Fish Fish is a great low fat protein and great source of omega three fatty acids. Canned tuna, crab or salmon Low sodium options packed in water from a can or pouch. Nuts and Seeds Nuts and seeds have a different nutrient profile. They are rich in antioxidants, zinc, iron, calcium, fiber, and essential fatty acids. Watch your portions as the calories can add up. (See end of article for more info on seeds) Keep portions to 1 ounce or ¼ cup. Unsalted or low salt almonds (whole and slivered), hazel nuts, pine, pistachios, cashews, pecans, walnuts (whole or pieces), or peanuts. Try an alternative to peanut butter like sun flower butter. Dip vegetables and whole grain crackers into nut butters. Low Fat and Sodium Broths, Stocks, or Soups Aim for sauces that are low in fat or fat free and contain less than 140mg of sodium per serving. Use to make a quick soup or casserole, add to rice pasta, mashed potatoes or turnips, sauté lean meats and vegetables for stir frying. Purchase low fat / low sodium cream soups mushroom, celery, chicken or tomato.

3 Herbs and Seasonings If your seasoning has the word salt in the title, then you should use a powder version if available. Avoid salt and fill salt shakers with sodium free herb blends. When eliminating salt (as recommended by the American Spice Trade Association): Double the marinating time for poultry and meat for more complete flavor penetration. Increase the amount of spices and herbs by about 24%. With long cooking dishes, reserve about 25% of the seasonings to add during the last 10 minutes of cooking; herbs should be crushed. Use other spices and herbs to add wonderful flavors. Try the following: Baking seasonings cinnamon, nutmeg, cloves, ginger, allspice Italian seasonings basil, thyme, oregano Pepper black, course ground and lemon Parsley/cilantro Cumin Various dried herbs Dried onion Mrs. Dash Onion or garlic powder Oils Select oils high in mono unsaturated and polyunsaturated fats, such as: Canola oil Olive Soft margarines with no trans fats Stay away from saturated and trans fat; they are found in stick margarine butter, and shortening. Use an oil spray or spritzer; this can decrease the amount of oil you use. Vinegars Apple cider, balsamic, red wine, rice wine and raspberry. Beverages The beverages that are stored in the pantry are tempting, but they can increase calories and add no nutritional value. Close the pantry door and drink water with a splash of lemon or lime. Dilute 100% juice and add to water. Drink green tea or other varieties as they have many healthy benefits, due to the antioxidants. A complete pantry overhaul is difficult and shouldn t happen overnight. Gradual changes are more likely to stick. Debbie Stone RD- Registered Dietitian

4 RECIPE Fava Bean and Dill Dip Makes 2 Cups The flavors of dill and fava beans combine deliciously in this dip. Top with a dash of paprika. For more color and a bit of juicy crunch, garnish with a sprinkle of fresh pomegranate seeds. 1 (15-ounce) can fava beans, rinsed and drained 1 garlic clove 2 tablespoons lemon juice 1 teaspoon balsamic vinegar 4 tablespoons extra-virgin olive oil ¼-1/2 teaspoon salt 10 grinds fresh black pepper 1 tablespoon chopped fresh dill or ½ tablespoon dried dill 3 tablespoons water Put all the ingredients in a food processor and blend until smooth. Taste and adjust seasoning.

5 More Information on Seeds Usage/Preparation Tips: Milled/ground seeds like flax or chia can be added to cereal, yogurt, smoothies, shakes, soups, baked goods, and desserts. Use a food processor of coffee grinder to grind whole seeds. It is best to grind seeds as needed to preserve freshness and for better digestion. Aim for 2 tablespoons per day. Seed oil can be used to make salad dressings, added to smoothies, drizzled over pastas and vegetables, or used for dipping bread. Since many seed oils are high in omega-3s, they may be degraded when heated so it is best to use these oils in uncooked or finished dishes. Storage Tips: Seeds tend to stay fresh longer when kept in their whole form compared to being milled/ ground or in an oil form. Most seeds should be kept in a dark-colored, air tight container to ensure freshness. Refrigerating and freezing help to keep the seeds longer. While seeds will keep at room temperature for about 3 months. They can be refrigerated or frozen for up to a year. Hemp seeds should be refrigerated after opening and used in 8 to 12 weeks. Milled/ground seeds should be stored in a cool, dark place, preferably the refrigerator or freezer for up to 3 months, especially after opening. Hemp and flax keep for about a month. Seed oil should be refrigerated in a dark-colored container. Hemp, chia, flax for up to a year. Pumpkin and sesame for 6 to 9 months. Sunflower for 3 to 6 months of opening. Chia gel/pudding can be made by placing 1/3 cup of chia seeds to 2 cups water. This makes a 6:1 ratio which is ideal for using in recipes. A 9:1 ratio makes a thinner gel that can be drunk. Chia gel should be refrigerated in a glass or plastic container with a tight-fitting lid and kept for up to 2 weeks. Note: Usage/Preparation Tips and Storage Tips adapted from: Supermarket Savvy March, 2013.