Stock Up on Staple Household Food Items
Posted: November 4, 2013
Stocking up on staple foods and planning what to make with them ahead of time may just take the guessing out of what you are going to make for dinner. By preparing ahead of time and having staple food items on hand, it is easy to make a quick and nutritious meal.
What types of staple food items do you always want to have stocked in your house? Think versatility, or being able to make many meals by using different blends of ingredients. Let’s start with dry goods. Grain and cereal products can last several months or longer stored in a pantry, and therefore, they are a great item to stock up on when they are on sale. Purchase a variety of products, like pasta, rice, lentils, flour and breadcrumbs. Next, canned goods, which can be a very economical purchase and add more options to a meal.
Great canned options include beans, low sodium vegetables, especially tomatoes, low sodium soups or broth and canned fish.
There are also a couple of food items that are useful to have in your refrigerator and freezer. In the refrigerator, keep eggs and nonfat milk, and in the freezer, lean meats, chicken and vegetables. In addition, it is a good idea to always have healthy oils, like canola and olive oil, to use while cooking, and a mixture of dried herbs and spices to add to dishes. Certain vegetables, like onions and potatoes, are used in many recipes and usually last longer than other produce items. These are good to keep on hand too.
Once all of these items are stocked in your home, it is much easier to prepare a fast and healthy meal. It is simple to pick a grain and add in vegetables, protein and seasonings to create a tasty dinner. Or, try to combine food staples and create a new family favorite, like Italian Bean Patties.
Italian Bean Patties
2 cups beans (canned pinto, kidney, white
or any besides green beans)
1 egg, beaten
½ teaspoon garlic powder
½ teaspoon onion powder
2 teaspoons Italian seasoning (or any
combination of basil, oregano, marjoram,
rosemary and thyme)
1 cup bread crumbs (or cracker crumbs)
2 tablespoons cornmeal (or flour)
2 tablespoons canola oil
In a large bowl, mash the beans.
Add the egg and spices and stir to mix evenly.
Stir in the breadcrumbs, adding more breadcrumbs if needed until the mixture resembles meatloaf.
Shape into patties and roll in cornmeal or flour.
Fry slowly in oil over medium heat until crusty and golden brown.
Yields 8 servings, serving size 1 patty
1 serving: Calories 160, Fat 5g, Carbohydrate 22g, Protein 6g, Sodium 290mg, Fiber 4g, Calcium 4%Sources
United States Department of Agriculture SNAP-Ed Connection. (2013). Recipe Finder. Retrieved from http://recipefinder.nal.usda.gov/.
Excerpt from "Healthy on a Budget" Penn State Extension