Tried and tested pantry staples

Even the best moms will have to make a meal or two on the fly every now and then. If you have to put a meal together keeping healthy food in your pantry can keep you focused on eating well. Here are some staples to have on hand.

Cabinet

By pantry, we mean foods that you can store. Dry foods in your cabinets can be used as a base for several dishes. What are some quick meals to make? Think about spaghetti, casseroles, soups and stews.

Start your list here:

• Dried whole wheat pasta - noodles, macaroni, couscous...
• Canned meat - tuna, chicken breast...
• Reduced fat crackers.
• Brown rice.
• Beans, nuts, and seeds.

Include spices in your cabinet. Dried herbs can be kept for awhile. Flavor your meals with garlic, cinnamon, sugar, red wine vinegar, nutmeg, onion, canned sauces, olive oil and pepper. Dry stew mixes also keep and can be mixed with low sodium broth for more taste.

Freezer

Frozen foods are good for six months at least before freezer burn sets in and changes the taste. Great tasting smoothies can be made with frozen fruit. French fries from the grocery store can be baked instead of fried for a healthier side with hamburgers.

If you can't buy fresh produce, purchase frozen vegetables that can be steamed in a few minutes. Frozen juices are cheaper than buying the bottled juice from the store. And frozen can be used in desserts.

Fridge

There are even pantry staples that can be kept in the refrigerator. Some recipes do call for butter (even a little). Condiments like mustard, ketchup, relish and mayonnaise are always needed in a home with kids. What do you buy each week almost? Buy milk, cheese and eggs in quantity. With these, you have the basic makings of a casserole.

Want a healthy dinner in a hurry? Stop and get some lean meat. The rest of the items will be in your home already.