Healthy Pantry Staples

When it comes to living a balanced life, it’s a lot easier when you are prepared. We are not talking about meal prepping or planning here. (If you would like to read about tips & tricks to easy meal planning click here) This blog is about having the basics (or pantry staples) that will make it easy to whip up a quick meal or snack that is both healthy and taste delicious. We featured some other healthy foods to have on hand for quick meals you can read all about here.  

Whole Wheat Pasta:

Pasta is easy and quick to prepare. It is perfect to use for a midweek meal that can be cooked for dinner and the leftovers taken for lunch. ONIE’s Market Fresh Pasta is a great recipe that uses whole wheat pasta. Add some chicken and you have a perfect balanced meal.   

Canned Protein:

Canned proteins, such as tuna, chicken, or salmon, are a perfect, easy way to get some good, healthy protein. Canned proteins quick, cheap sources of protein that can be added to salads or sandwiches that are also packed with healthy fats. Just make sure the canned proteins are packaged in water. ONIE’s Chicken Ranch Pitas can be made using canned chicken or tuna and is perfect for lunch. Also, ONIE’s Tuna, Veggie, & Rice Salad is a quick and easy recipe.

Greek Yogurt:

Greek yogurt is a good, healthy staple to have in your pantry for a quick and easy snack. Greek yogurt is filled with protein and healthy calcium. Look for a Greek yogurt that doesn’t have a lot of extra sugar. Plain is a good option that you can add flavor to yourself at home with fresh fruits. ONIE’s Banana Berry Parfait is the perfect way to use Greek yogurt for a healthy snack or quick, on the go breakfast. You can also use Greek yogurt instead of sour cream as toppings for enchiladas or soups, like in ONIE’s Beefy Taco Soup. Another great way to use Greek yogurt is in Homemade FroYo, an easy kid-friendly recipe.

Peanut Butter:

Peanut Butter (or any nut butters) is a great way to get healthy fats and is also packed full of protein that taste amazing. And what can’t you top with Peanut Butter? Use peanut butter to top toast, celery, dip apple slices in, or even in Peanut Butter Chocolate Cookies. Other easy, kid-friendly recipes with peanut butter are ONIE’s PB&J Oat Bars and Peanut Butter Spiders.  

2 responses to “Healthy Pantry Staples

    1. All of our recipes at https://onieproject.org/recipes/ are low in saturated fat and many are low-sodium as well! Look for the “1 for 1 certified” ribbon to see if a recipe is low-sodium. It is important to manage saturated fat and sodium in a heart-healthy diet.

      Most of our recipes are written for 4 or more servings. I recommend making the whole recipe and placing the leftovers in the fridge or freezer for another day.


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