Fresh Ideas for Using Pantry Items

Ever find yourself saying, “I have nothing in my fridge!” Or maybe you just have a pantry full of items that you’ve never gotten around to eating? Sometimes it can be hard to think of pantry  meals as opportunities to still get in a balanced meal but if you know us you know that we love them for multiple reasons! 

Below are some items that can be helpful to have stocked in your pantry: 

• Canned Fruit: The obvious use may be just eating some out of a small bowl for a snack or dessert. When choosing canned fruit for your pantry, opt for those with 100% juice rather than syrups. Other ways to use canned fruits include adding some (drained) to plain yogurt to make a parfait, mixing into oatmeal, grilling pineapple slices to add to a burrito bowl, or adding a small splash of the juice to sparkling water and ice for a refreshing summertime drink.
• Nut Butter: There are so many nut butters out there – almond, peanut, sunflower, cashew, you name it. Most probably use them for sandwiches, but you can also add some to oatmeal for a little extra protein and fat to keep you satiated. Add to whole wheat pasta or rice noodles with a little bit of low sodium soy sauce, and serve with sauteed frozen veggies (like this Japanese blend) for a Thai-style stir fry. You can even make a West African Peanut Soup by cooking vegetable broth, peanut butter, hot sauce, tomato paste, kale, garlic, ginger, and onion in a large pot, and serving with a little bit of brown rice.
• Beans are also pretty versatile and diverse – from black to garbanzo, pinto to navy. Try switching out one type of bean for a different “typical” recipe for a new flavor. For instance, take a bean of your choice (rinse canned beans to lower sodium), and mash in a bowl with tahini, garlic, lemon juice, cumin, and vinegar to make hummus.

      Combine with low-sodium broth, seasoning, and veggies to make chili, minestrone, or                 another soup:

• White chicken chili (LS chicken broth, chicken breast, chili powder, onions, corn, green chiles, garlic) – top with tortillas/chips
• Regular chili (LS beef broth, chili powder, cumin, tomatoes, garlic, onion powder, peppers, other veggies like corn or zucchini optional) – add a few drops of vinegar
• Minestrone (tomatoes, veggie broth, basil, oregano, thyme, garlic, carrots, zucchini, yellow squash, celery, onions) – top with parmesan

      Other ideas could include seasoning with peppers and serving with cornbread and sautéed       greens (kale, collards, turnips, etc.), serving with homemade Spanish rice, peas, and carrots;  making homemade veggie burgers; or making a bowl with mashed sweet  potatoes, sautéed broccolini, and topped with an egg and Everything but the Bagel              seasoning.

• Oats: Whether you like them hot or cold as overnight oats, the possibilities beyond just a plain bowl of oatmeal are endless. Tip: If you have a practically-empty nut butter or fruit spread jar, skip that ingredient and add all the other ingredients to the jar to get the last little bit!
• Hot or Cold Oatmeal Recipes:
  • Pineapple Upside-Down Oats (canned pineapple in juice, oatmeal, 1 Tbsp sunflower butter, cherries, vanilla)
  • PB&J Oats (1 Tbsp no-added-sugar jelly/fruit spread, 1 Tbsp almond/peanut butter, oatmeal)
  • Coconut Cream Oats (oatmeal, coconut or vanilla yogurt, shredded coconut, optional toppings: nuts, pineapple)
  • Chocolate Chip Oats (oatmeal, banana slices, sunflower butter, chocolate chips)
  • Savory Breakfast Oats [probably best hot] (oatmeal, spinach, eggs, harissa)
• Cookies (oatmeal raisin, chocolate peanut butter)
• Granola (oats, nuts, dried fruit, cinnamon/clove/spice, vanilla, oil of choice) – layer with plain/lightly sweetened yogurt & frozen berries
• Pasta: Think beyond basic spaghetti or mac & cheese – pasta can be a great way to get whole grains, plus veggies, protein, and flavor. You can combine whole-grain ditalini or elbow macaroni with a light olive oil mayonnaise or vinaigrette with peas, carrots, tomatoes, and zucchini to make pasta salad. Toss whole wheat penne with light alfredo, sautéed spinach, tomatoes, and top with Parmesan, parsley, and a dash of harissa sauce. Use rice noodles in soups like pho, or as a stir fry with chili sauce and low-sodium soy sauce/tamari, garlic, frozen stir-fry veggies, and baked chicken cut into bite-sized pieces. Top with sesame seeds.
• Quinoa exploded on the market a few years ago, and now we reap the benefits with so many unique recipes out there. Add a little Moroccan flair to your quinoa by tossing in low-sodium chicken broth, ginger, turmeric, onion, garlic, paprika, black pepper, a little olive oil, dried fruit (like cherries or dates), kale, and chickpeas (canned/drained). Cook together in a skillet and enjoy topped with cilantro and chopped nuts (like almonds).
• Canned Veggies like beans, no-salt options are best. However, you can still use up regular versions, and either drain/rinse, or use that included salt in lieu of added salt for recipes. Use as a side with your meal, or for perhaps less-common choices, like canned beets, get creative. Add (drained) to a salad with spring greens, cucumbers, dried cranberries, nuts, and a light raspberry vinaigrette. Enjoy in a bowl with avocado, edamame, grated carrots, and a ginger-lemon vinaigrette. Try roasting with a little topping of low-fat cream/Neufchatel cheese, walnuts, and honey. Or, make a tossed salad with feta cheese, cucumber, and dill.  ​ ​
• Rice is a great blank canvas for using up some pantry items. One option is in a cold poke bowl, with rice, salmon, avocado, cucumber or zucchini noodles, and spiralized carrots (top with sesame seeds). Make your own Spanish rice with a little bit of olive oil, garlic, onion powder, chili powder, cumin, and tomato sauce (adding a spoonful at a time until reaches desired consistency). Serve with peas and carrots, green beans, and beans (like pintos). Another option is to make a “Hawaiian” bowl with rice, black beans, pineapple, 1 Tbsp of queso fresco and 1 Tbsp of BBQ sauce.

Amanda Cain, Medical University of South Carolina Dietetic Intern
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