If you’re like us, you always want to maximize your trips to the grocery store by buying food items that are versatile, healthy and have a long shelf life. Of course, there are many foods that are great to have in your house at any point, but we’ve compiled a list of our top six food staples and the recipes they work in.
Carbohydrates
Carbs are the body’s main source of energy. They typically make up between 40% and 60% of your daily calorie intake. Eating carbs is especially important before a workout. They are a great base to a variety of meals- from breakfast to dinner. Healthy carbohydrates include: pasta, brown rice, quinoa, oats and oatmeal.
- Chili glazed salmon with brown rice
- Basil chicken pasta
- Cinnamon apple pie overnight oats
- Quinoa egg bake
- Rainbow oatmeal muffins
Beans
Beans are an excellent source of protein, fiber and many other vitamins and minerals, plus they’re low in calories! They have also been known to lower blood sugar levels. Common types of beans are kidney beans, pinto beans, garbanzo beans (chickpeas), navy beans and soybeans. They can be mixed in everything from stews to salads to salsas!
- Red quinoa bean salad
- White bean and cauliflower garlic mashed potatoes
- Black bean and pineapple salsa
- Roasted chickpeas
- Slow cooker salsa, bean and pasta stew
Canned fish
Canned fish is also a good source of protein and an excellent way to get your dose of omega-3 fatty acids. Studies have shown that canned fish is no better or worse for your health compared to fresh fish. Canned fish can include salmon, sardines and tuna. You can get creative with your canned fish by trying out one of the recipes below.
- Spicy tuna rolls
- Tuna avocado bowls
- Salmon rosti
Nuts and nut butters
Nuts and nut butters are good sources of healthy fats and carbohydrates. They are great on their own or can be used to dress up desserts. Examples of nuts include: pecans, almonds, walnuts, peanut, pistachios, brazil nuts, hazelnuts, cashews and macadamia nuts.
- Cinnamon roasted almonds
- Chickpea chocolate chip peanut butter cookies
- Chocolate hazelnut spread
Vegetables
Vegetables, whether canned, jarred, pickled, frozen or fresh, all provide plenty of nutritional value to our diet. Opting for a form of vegetables with a longer shelf life can help you stretch your groceries longer. You can add them to your salad for a pop of color, use them as a side dish to your healthy main course or even turn them in to a delicious energy bite that tastes more like dessert than a healthy snack.
- Roasted vegetable salad with green goddess avocado dressing
- Tomato, peach and corn salad
- Carrot cake energy bites
Vegetable or chicken broth, oils
Broths are commonly used for soups but they’re also great for cooking quinoa in to give a little extra flavor. Oils, such as olive oil or avocado oil, are a good source of heart healthy fats. They’re good to have on hand because they are the base of many excellent dishes.
- Slow cooker lemon lentil soup
- Greek stuffed pepper boats
- Dirty potatoes
Check out our video below to hear Grace Derocha, registered dietitian and health coach at Blue Cross Blue Shield of Michigan, share her favorites.
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