How to Build A Healthy Pantry... on a Budget

Paula Gallagher on
Have basic healthy foods on-hand to prepare quick meals.

Prices on everything are going up, from gas to groceries. Households are having to make hard decisions about how to make the most of their dollars. Thankfully, healthy foods don’t have to be one of the items that you need to cross off. With careful planning and a well-stocked pantry, you and your family can still eat well without having to sacrifice nutrition. (Although you may decide to hold back on take-out night.)

Having a well-stocked, healthy pantry can make the difference between making a quick and simple minestrone dinner or ordering a pizza. By the time it takes for the pizza to get to your door, you and your family could be sitting down to a warm, nutritious and hearty bowl of soup and you will have saved money.

Here are some tips for building a budget-friendly pantry full of inexpensive superfoods. The great thing about the following items is that many are shelf stable, and they also may be found on sale to make your dollar stretch that much more.

Stocking a Healthy Pantry

Beans and other legumes

Dried lentils cook up in less than 30 minutes and provide a great base for stews, soups, salads and curries. Canned beans are a quick protein to add to pastas and grains, as well as to blend into dips. Or, cook a large batch of dried beans and store in 2-cup portions in the freezer for up to 2 months.

Whole grains

Adding fiber and B vitamins, whole grains can be a filling side to fish, chicken or tofu. Quick-cooking varieties include oats, quinoa, millet, bulgar and amaranth. Longer-cooking grains such as brown rice can be cooked and frozen for up to 2 months – just defrost and add to your recipe for a quick weeknight meal.

Dried spices and herbs

Nothing boosts the flavor or health benefits of a meal faster than the addition of dried spices and herbs. Store them in jars in a cool, dark place.

Canned tomatoes

Blend into soups, stir into stews, create a simple pasta sauce – canned tomatoes are probably one of the most versatile items you can have in your pantry. Because lycopene content increases when tomatoes are cooked, this is a healthy year-round option. Look for tomatoes with no salt or sugar added, in BPA-free cans.

Sustainable canned fish

Canned sardines and wild-caught salmon are a source of heart-healthy omega-3 fatty acids, protein and vitamin D. I can eat a can of sardines all on their own, but you can also add them to soups, stews, salads, or on whole grain bread. Limit canned albacore as it has higher levels of mercury than other fish.

Whole grain or gluten-free pasta

Probably one of the quickest meal-makers, whole grain pasta can be boosted by adding lycopene-rich tomato sauce, high fiber beans, and plenty of herbs and spices. Whole grain pasta is also a great source of protein, which many people do not know. Many brands offer 12 grams per serving!

Onions

A bag of onions will keep at room temperature (out of direct sunlight) for 1 to 2 months. Onions not only add tons of flavor to recipes, but also deliver potassium, vitamin C and fiber.

Non-dairy milks

Shelf-stable cartons of non-dairy milks can be kept in the pantry for months. Use to make oatmeal, smoothies, baked goods and homemade lattes. Canned coconut milk adds dairy-free richness to soups and curries, or it can be whipped into a fluffy dessert topping.

Nuts and seeds

Buy raw nuts and seeds in bulk for use in granola, baked goods and salads, or even make into homemade nut butter. Nuts and seeds contain monounsaturated fats, fiber, protein and minerals. Because they’re nutrient dense, a little goes a long way in a recipe, making them an economical option for the healthy home cook.

Frozen foods

This is isn’t necessarily a pantry food, but frozen fruits and vegetables are also considerably less expensive than fresh and although fresh is the best, there is nothing wrong with throwing frozen spinach into a soup and frozen strawberries into a smoothie! These are great ways to boost nutrition and help with your grocery budget.

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