Pantry Staples for Back to School
Healthy Food Choices for the Whole Family
In this article, you'll find pantry staples and lunch options you don't want to be without, thanks to Cordelia Coyle of Lemon Holistic here in Toronto.
The warm weather is fading, and many people are returning to work, to school, or just a more regular routine. This can also mean a more regular schedule of cooking, eating, and packing lunches. While variety is the spice of life, and also an important factor in maintaining a healthy diet, there are staples (aside from your weekly protein, fruit and veg) that you should always have on hand to make preparing tasty healthy meals easy.
Here are some frequently used items, reasons for use and some ideas on how to use them:
Oats (gluten grain):
- WHY? High in fibre, protein, and B vitamins. Help to lower cholesterol, prevent heart disease, and good for reducing stress.
- HOW? Oatmeal for breakfast, oatmeal muffins, home-made energy bars, oatmeal cookies.
Brown rice:
- WHY? High in fibre and minerals, including magnesium. Helps prevent heart disease, cancer, aids in weight loss, and promotes healthy bones.
- HOW? As a side dish, in a stir-fry, in soup.
Flaxseeds:
- WHY? High in fibre and omega 3 fatty acids. Help prevent heart disease, cancer, promote good digestion and healthy skin.
- HOW? Buy whole seeds in bulk and grind before use to get nutritional benefits. Sprinkle on oatmeal, cereal, toast, or put into smoothies. Can use in baking to add texture or as an egg replacer.
Almonds (not for school):
- WHY? High in protein, minerals, and vitamin E. Helps prevent heart disease, diabetes, and promote weight loss.
- HOW? A handful as a satisfying snack, chopped or ground and added to oatmeal, yogurt or baked goods.
Legumes (chickpeas/lentils/beans):
- WHY? High in protein, fibre, and iron. Help prevent heart disease, provide energy and promote digestive health.
- HOW? For convenience buy canned (check the sodium level), rinse well before use. Add to salads, soups, chili, blend into hummus or bean dip.
Honey:
- WHY? Alternative to refined sugar, containing antioxidants and phytonutrients. Shown to have anti-bacterial properties and positive effects on cholesterol levels.
- HOW? Use in baking instead of sugar, sweeten tea, spread on toast, include in home-made salad dressing or marinades.
Lemons:
- WHY? High in vitamin C, antioxidants and phytonutrients. Help reduce allergy symptoms, fight colds and flu, and lower risk of cancer.
- HOW? Start your day off with lemon juice in warm water, use in place of vinegar, squeeze on fish or dark green veggies to get more iron.
Garlic (SUPERFOOD!):
- WHY? High in minerals, B vitamins and vitamin C. Helps prevent heart disease, cancer, and promote optimal health.
- HOW? Use in stir-fries, soups, salad dressing, cooked veggies, roast garlic and mix into mashed potatoes or spread on bread/ crackers.
Yogurt – plain:
- WHY? High in protein, calcium, B vitamins and friendly bacteria. Helps keep bones strong, promotes heart and digestive health, reduces risk of cancer.
- HOW? Use in smoothies, mix with fruit and oats/cereal, make savory spreads/dips, use in baking.
- In our next posting, we offer two Cordelia-tested recipes using some of the above-noted items in tasty treats the whole family can enjoy! Check back soon!
