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The secret to faster, cheaper meals? A full pantry

Published 7:20 pm Friday, August 20, 2010

By Jackson Holtz Herald Writer

Food can be fast, healthy and easy to prepare as long as cupboards are stocked full of the right ingredients.

Keeping a paltry pantry may actually lead to more costly food bills, when to-go dinners take the place of meals prepared at home, experts say.

“One of the reasons people go for fast food is that they come home and there really isn’t anything in the refrigerator,” said Nancy Vandenberg, who teaches nutrition at Everett Community College.

That’s why Vanderberg and others recommend cleaning out the pantry and stocking up on a variety of staples that can help home cooks prepare delicious and nutritious meals.

Remember that many food staples, especially flour, have a short shelf life.

Kathleen Bundy, a dietitian at Sound Holistic Health in Everett, said flour should be replaced after three or four months.

“Buy what you need,” she said. “The less white the better.”

Still, the foundation for everything begins with the whole-grain mantra. Taste different whole-grain flours, pastas and breads to find brands the entire family likes.

Another rule of thumb is to study packaging and steer away from anything that lists more than five ingredients, Bundy said.

Anything that’s heavily processed should send up warning flags, Vandenberg said.

Keep wholesome foods close at hand and cook up a fast, fresh dinner any night of the week.

Shopping list

Pantry basics

  • Rice, including brown

  • Whole-grain pastas and fast-cooking couscous

  • Quick-cooking grains like quinoa

  • Baking potatoes, sweet potatoes and squash

  • Garlic

  • White, kidney, black and pinto beans (canned are OK)

  • Lentils

  • Almonds, walnuts, peanuts, hazelnuts and other nuts

  • Peanut butter (all natural)

  • Canned tuna

  • Seeds including sunflower and pumpkin

  • Dried fruit including apricots, raisins and cranberries

  • Canned or jarred tomatoes (steer clear of sugary pasta sauces)

  • Baking soda

  • Baking powder

  • Corn meal

  • Sugar (both white and brown)

  • Honey

  • Chicken, beef or vegetable broth (comes in cans or boxes)

  • Oils, including high-quality and good-tasting ones like extra virgin olive oil

  • Vinegars: keep several including balsamic, red and white wine, and cider

  • Salt

  • Black pepper

  • Dried herbs and spices: ground cumin, cayenne pepper, chili powder, crushed red pepper, rosemary, thyme leaves, oregano, Italian-seasoning blend, tarragon leaves, ground cinnamon, ground ginger

  • Snacks (make your own by combining dried fruit with nuts and possibly chocolate chips)

Refrigerator and freezer staples

  • Milk

  • Eggs

  • Butter

  • Yogurt (thick yogurts can substitute for oils in many baked goods)

  • Fresh veggies

  • Cheeses: Parmesan, cheddar, Swiss, feta

  • Condiments including ketchup, mustard and mayo

  • Better Than Bouillon (makes soups quick, but watch the salt content)

  • Frozen veggies including beans, peppers, broccoli and corn

  • Frozen fruit including blueberries and strawberries

Five quick dinners

  • Pasta with a tomato sauce

  • Lentil soup with ham or veggies

  • Salmon and couscous tossed with dried fruit and nuts

  • Frittata with potato, cheese and fresh veggies

  • Bean chili

Source: Nancy Vandenberg and Kathleen Bundy, Herald Staff and The Food Network

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