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5 Dietitian-Approved Staples to Keep in Your Pantry (And what you can do with them)

Spring into good nutrition this March with National Nutrition Month. This year’s theme is “savor the flavor of eating right.” There is no better way to do so than to make sure your pantry is filled with ingredients that make healthy eating a cinch.

Greek Yogurt
Use as substitute for sour cream on tacos or chili.
Mix with peanut butter and honey for tasty fruit dip.
Toss blueberries with Greek yogurt and a touch of vanilla. Freeze for a cool treat.

Whole-Grain Cereal
Use as a crunchy coating on baked chicken.
Alternate layering Greek yogurt with whole grain cereal and berries for a delicious breakfast.
Mix with nuts and dried fruit for a crunchy on-the go-snack.
Plus, there’s the old standby – a portion-controlled bowl of cereal with low-fat milk.

Cauliflower
Cauliflower is great alternative to starchier options like rice or mashed potatoes.
“Rice” using a box grater or food processor. Cook for about 5 minutes in a skillet heated with olive oil.
Make into a pizza crust. See one of my favorite recipes on the next page.
Toss with olive oil, garlic and parmesan cheese before roasting for a quick side dish.

Canned tuna or chicken
Make tuna or chicken salad with plain Greek yogurt instead of mayo. Add diced red onion and celery for crunch.
Top salads as a quick protein choice.
Bake canned tuna in patties with parsley and green onion.

Dried and canned beans – black, pinto, kidney, white, chickpea
Add to soups or stews.
Top salads with black beans, corn and salsa for a Southwestern flare.
Top sweet potatoes with black beans, a dollop of Greek yogurt and cumin for a quick hearty meal.

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