If your pantry is looking a little worse for wear or there is nothing that you could make a meal from then read on. Long-life foods can not only be equal to the fresh varieties but can save you time and money too. Here are my top 8 foods to have stocked in your pantry:
- 100% Nut Butters
30g of nut butter is considered an alternative meat source. Nut butter without added sugar and salt are a great source of protein and healthy fat. A jar of nut butter has a shelf life of about 1 year.
- Canned Fruit and Vegetables
Canned foods are often seen as inferior but if selected in forms where there is no added sugar or sauces this can be an economical and healthy choice. If you have the option of not eating any vegetables or fruit or selecting a variety from a can your body will always benefit from having these two food groups regardless of the form, they are stored in.
One cup of canned fruit which is kept in its own juice is considered as a serve of fruit. Half a cup of cooked vegetables is a serve of vegetables. If you are concerned about the added salt, I recommend washing the vegetables under running water in a strainer before adding to your meal.
- Extra Virgin Olive Oil
This is a superior oil which provides your body with 36 different antioxidants and heart healthy monounsaturated fat. Debunking a common myth that you cannot cook with this oil; research has evidently shown that it is a safe oil to use in cooking in normal kitchen temperatures at home. The shelf life of oil usually sits between 4-6 months.
- Oats
Oats are a great source of soluble fibre in particular a type called beta-glucan. This soluble fibre helps to lower your cholesterol by dragging out the cholesterol from your body, preventing it from being re-absorbed and consequently lowering your total cholesterol.
- Canned Tomatoes
Tomatoes are a good source of the carotenoid lycopene which helps your heart stay healthy and may reduce your risk of certain cancers. For the gentlemen, lycopene also supports the health of your prostate. When tomatoes are processed the lycopene in the tomato becomes more bioavailable for your body to use. In this case, canned tomatoes be superior to the fresh form. Canned tomatoes are also a good source of potassium which is needed for healthy blood pressure and vitamin C. Seek out the varieties will no added sugar and the lowest added salt.
- Black or Red Rice
These three rice varieties are a great addition to add to your pantry as they are considered whole grains. Providing your body with more fibre, vitamins and mineral than the refined white varieties. Brown rice usually lasts around 6 months if you store it in an airtight container.
- Dried lentils
Lentils are a great source of fibre, protein, and iron. Iron is needed for your body to transport oxygen around your body and plays a critical role in keeping your immune system working at its best. Lentils are also a good source of vitamin B6 which helps your central nervous system work at its best and magnesium which supports many reactions in your body. Dried lentils should last for 1-2 years before going bad.
- Wholegrain Pasta
Wholewheat or wholegrain pasta is another staple for your pantry. With a shelf life of 1-3 years it will take a while to go off. Pasta is a great source of copper, phosphorous, manganese, fibre, folate, magnesium, and B vitamins. B vitamins are needed for your body to make energy from the food which you eat.
Take home message: Save yourself money and time by stocking your pantry with these 8 pantry staples.
