How to Make Use of Foods from a Food Pantry

Legumes: Beans, Peas and Lentils

Various beans, assorted lentils and peas are anutritious two-for-one pantry staple. Legumes areconsidered both a vegetable and protein. Theyare in both the vegetable and protein groups. Drybeans need to be soaked before cooking, whiledry peas and lentils do not. Peas and lentils areeasy to cook and add variety and protein to yourmeals.

How to Prepare Dry Beans

Before soaking beans, remove any damaged beans, small stones or dirt. Rinse and drain beans.

Ways to Soak Your Beans

Quick Soak: For each pound (2 cups) dry beans, add 10 cups hot water; heat to boiling and let boil2 to 3 minutes. Remove from heat, over and setaside for at least 1 hour*. Drain and rinse beans.*Soaking beans for at least 4 hours helps reduce gas and bloating.

Overnight Soak: For each pound (2 cups) drybeans, add 10 cups cold water; let soak overnightin the refrigerator. Drain and rinse beans.

Cook

Cover beans with fresh water. Simmer for 1 - 2hours until tender. Use cooked beans in soups,casseroles, and on top of salads.

Source: Whatscooking.fns.usda.gov

Cook Once, Eat Twice

Busy days make it hard to prepare home-cookedmeals. Planover meals use one main ingredient ina variety of ways. Think of ways to serve planovermeals on your busy days.

Quick and easy tips for cooking once andeating twice

• Choose a day to prepare large batches of yourfavorite recipes (double or triple the recipes.) Eat one batch and freeze the others.
• Use a main ingredient (chicken, beans, orground meat) for planover recipes to reduceyour time in the kitchen.
• Choose family packs of chicken, beef, orfish and larger bags of potatoes and frozenvegetables. These items can be used first as amain dish and second as a planover meal.
• Spice up your planovers — use them in newways. For example, try leftover beef in a stir-fryor stew, or thinly sliced to make a sandwich.

Source: MyPlate.gov

Make the Most of Leftover Bread

Are you finding yourself with extra bread on hand? Storing bread properly can make it last longer. Howmany times have you found yourself trying to decidewhich breads to choose? There are a variety of choicesavailable, including white, whole wheat, sourdough, raisin bread, or even marble breads. Breads are madefrom grains such as wheat, oats, corn, barley, and rye. Choose a bread with whole grain flour as the firstingredient.

Whole grains provide fiber, B vitamins, protein,magnesium, iron, phosphorus and Vitamin E. MyPlaterecommends that we make at least half of our grainswhole, or at least three servings a day. Whole grainsare important to our health because they help usmaintain a healthy weight, reduce our risk of type 2diabetes, stroke, colorectal cancer and heart disease.

Try these ideas for leftover bread

• Make stuffing to serve with a meal
• Make breadcrumbs to top casseroles or to coat fishor chicken
• Cube bread and add as an ingredient to meatloafrecipe
• Make homemade croutons to add to soups
• »Make a grilled cheese sandwich
• Bake old-fashioned bread pudding
• Make French Toast

To maintain freshness learn how to store yourcommercially packaged bread properly. Here is aquick guide from USDA on proper storage of breads:

• 14-18 days unopened in pantry
• 2-3 weeks in the refrigerator after opening
• 3-5 months in the freezer

Sources: FoodSafety.gov

Barley Pilaf

Short on time? Use quick-cookingbarley for a speedy meal.

Ingredients

• 1 Tablespoon vegetable oil
• 1 cup onion (chopped)
• ½ cup celery (chopped)
• ½ cup green or red bell pepper, chopped(optional)
• 1 cup mushrooms (fresh sliced, or 1 - 4 ounce canmushrooms, drained)
• 1 cup quick-cooking barley (uncooked)
• 1 teaspoon vegetable, beef or chicken bouillon
• 2 cups water

Directions

1. Wash hands with warm water and soap. Place a panover medium heat; add vegetable oil, onion andcelery. Cook, stirring often until onion is soft.
2. Add bell pepper (if using), mushrooms and barley. Stir well.
3. Add water and bouillon and stir to dissolvebouillon. Bring to a boil, lower heat and cover pan.
4. Cook for 10 to 15 minutes or until barley is tenderand liquid is absorbed. Refrigerate any leftoverspromptly in shallow containers.

Notes: Use as a side dish. Use as stuffing for pork chops or chicken. Add 2 cups of any choppedcooked meat during the last 5 minutes of cooking. Use a calibrated food thermometer andcheck the temperature. Cook until the food reaches 165°F.

Nutrition Information: Calories 119, Fat 2g, Sodium 11mg, Carbohydrate 24g, Fiber 3g, Protein2g

Source: USDA Mixing Bowl: What's Cooking?

Learn more about cooking healthy on a budget! Contact Nutrition Links to see ifyou are eligible for free nutrition classes:scan this QR code, Call 888-778-3535 oremail nutritionlinks@psu.edu.