If you keep a can of chickpeas on hand, you're never far away from a tasty, homemade hummus – plus many other chickpea recipes.Ĭanning can come to the rescue when it comes to animal proteins too. Add them to chili or Italian dishes such as minestrone or drain them and use them to top a salad. Also called white kidney beans, these legumes are meatier than navy or great northern beans and have a nutty, earthy flavor. Where navy beans tend to break down when cooked, great northern beans are more able to keep their shape, so they're found in a lot of French cassoulets. These medium-sized white beans have a mild flavor that can blend well into smoothies and add a silky texture to soups and stews. They also have 19 grams of fiber per cup, making them very high in fiber. Their mild flavor makes them a good choice for chowders and Boston baked bean dishes. You can mash them to make dips or to thicken a ragout or stew. Also called pea beans, navy beans are small oval legumes that cook quickly. Most any kind of bean is a versatile option to toss into soups and stews, but some beans offer specific advantages: Canned beans are a quick source of plant-based proteins and can be a wonderful, healthful addition to many meals and dishes. Zammit recommends stocking the cabinet with beans and lentils, as these all are high in protein and fiber. Rice says that when you’re looking to buy canned fruit, "look for low-sugar or ‘packed in 100% fruit juice’ as opposed to a syrup.” When choosing fruits and veggies to stock, opt for low-sodium and no added sugar varieties. Check the label for “best by” dates and discard any cans that become distended or malformed, as that could be a sign that the contents have gone bad. Canned goods can last on the shelf indefinitely, provided there’s no damage to the can. Look to keep canned fruits and vegetables at the ready for use whenever you need them. You can also use applesauce in some baking recipes to replace butter or oil. Zammit says she likes to keep unsweetened applesauce and fruit cocktail with no added sugar for those moments when a sweet treat is an imperative. Just drain and toss in to help add some nutrition and fiber to your meal. Peas or corn also make a great addition to soups, stews or stir-fries. Canned tomatoes make a great base for a hearty stew or can serve as the starter for your own pasta sauce. Being able to safely preserve and store fresh foods like vegetables and fruits made access to nutritious foods much more convenient. When it first became commercially available in the early 20th century, canning changed the way the world ate. Other pasta alternatives made from lentils or beans are a great source of fiber and protein as well, especially for those on gluten-free diets.” When shopping for dried goods, such as pastas and grains, Rice says “it’s a great idea to look for whole-grain or whole-wheat options because they’re full of fiber and can help create that feeling of fullness at meals. If you'll be using a store-bought sauce to dress it up, stick with varieties that are low in sodium and have no added sugar. Dried whole-grain pasta is a great option to keep on hand for those busy nights when you just don't have time for something more elaborate than spaghetti.It makes a great side dish for dinner, can be added to salads, or can be treated like oatmeal to make a delicious hot breakfast. Quinoa is actually a type of seed, and as such is high in both fiber and protein.Dress it up with nuts, raisins and a splash of milk to make a complete and delicious breakfast. Oatmeal can serve as a hearty and quick breakfast that has the fiber to help keep you feeling full longer.These foods can offer a lot of healthy fiber and energy-supplying complex carbs. Brown rice, quinoa, whole-wheat pasta, oatmeal and bran flakes are just a few examples of the wide range of dried goods containing whole grains that are easy to stock in the pantry.
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