Getting Creative with 4 Common Kitchen Staples
I know it’s been a huge shift in routine for most, and we are getting used to finding new ways to maintain a schedule to stay healthy and well.
Since our trips to the grocery store might be limited for the time-being, I thought it would be useful to share some tips for using up those common pantry staples in our kitchen. Now is a great time to open up those cupboards and make use of what you’ve got!
Brown Rice
I’m sure most of us have one if not a couple bags of rice in our cupboard. Do you ever find that you cook a batch of it and have a bunch leftover with minimal ideas on how to use it up? Here are some different ways:
BURRITO BOWLS
Take your fresh OR leftover rice to a new level with mexican-inspired toppings. Layer these options in a bowl for a quick and tasty meal:
Base: brown rice
Protein: try cubed ground turkey or chicken, cubed tofu or tempeh steaks for vegetarian
Veggies (pick at least 2-3): diced bell peppers, tomato, onion, shredded lettuce
Flavour toppings: low-sodium salsa, sliced avocado, plain greek yogurt (as a non-fat sour cream), lime juice, fresh cilantro
RICE SALAD
Rice salad is a great way to use up leftover rice. It simply means a combo of cooked rice mixed with salad vegetables like chopped celery, onion, bell peppers, carrots and tomato. Add lemon juice, olive oil, salt & pepper to flavour. Pair with cooked chicken or fish, or add your choice of boiled eggs, chickpeas/ beans and/or tofu for a light meal option.
Here’s a simple recipe: https://www.epicurious.com/recipes/food/views/the-world-of-rice-salads
BUDDHA BOWLS
Buddha bowls are a fancy way of saying vegetarian-veggie bowls.
Here’s how to make them:
Bowl Ingredients:
Base: whole grain
Add 2-3 types of chopped veggies: shredded cabbage or carrots, mixed greens, diced peppers, tomato, onion
Add 1-2 proteins: tofu, tempeh, edamame beans (shelled), beans, falafels
Crunch toppers: 1-2 tsp roasted pumpkin seeds or nuts, or crunchy chickpeas
Add a dressing (try my tahini dressing below)
Tahini Dressing:
1/3 cup tahini
1 garlic clove finely minced
Juice of ½ lemon
1 tablespoon olive oil
1 tsp honey or maple syrup
3 tablespoons lukewarm water
1/4 teaspoon sea salt
Pinch cayenne
Beans & Chickpeas
Canned or dried, beans should certainly be a kitchen staple! They are a great source of plant-based protein, fiber, iron and zinc. Now is the time to try out more meatless meals. Here are some ideas for using up those beans:
ADD TO A PASTA DISH
Bulk up your pasta with more protein and fibre with beans. Here are some options:
Add white beans to pasta with pesto sauce, like my Beet Green Pesto
Make a tomato sauce with shelf stable ingredients like tomato puree, garlic, onions and dried herbs. Add kidney or lima beans once the sauce is cooked & mix in with your pasta
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MAKE A HUMMUS
Traditional hummus is made with chickpeas – but it doesn’t have to be! Try other types of beans in a hummus recipe, such as white beans which are a great source of calcium. Here’s a great recipe: https://cookieandkate.com/roasted-garlic-and-white-bean-hummus-recipe/
Have your hummus with whole grain crackers, use as a spread for sandwiches or serve with veggies and pita for a light lunch.
MIXED BEAN SALAD
Try combining a can of mixed beans with 2-3 types of chopped raw veggies in your fridge for a simple salad. Dress with 1 part lemon juice or red wine vinegar to 2 parts olive oil. Add salt & pepper to taste. Add in chopped parsley, basil or cilantro for extra flavour.
Canned Fish
Canned fish (tuna, salmon, sardines) make a convenient, shelf stable protein source. I suggest buying the options canned in water, and adding your own flavours. Here are some ideas:
SALMON-SALAD WITH AVOCADO + GREEK YOGURT
You’re probably used to combining canned fish with mayo as a dip or spread. But I want to share with you this jazzed up version using canned salmon! With avocado and Greek yogurt, this recipe has extra lean protein, calcium and healthy fats.
Ingredients:
6-ounce can boneless, skinless salmon packed in water, drained
3 tablespoons plain Greek yogurt
1 tablespoon freshly squeezed lime juice (about ½ small lime)
2 tablespoons chopped cilantro
1/4 cup chopped avocado
Pepper to taste
Mix the above ingredients in a medium-sized bowl. Serve in a lettuce wrap (for a low-carb option), as a dip with your favourite crackers and veggies, or an open-faced toast.
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MIXED SALAD WITH TUNA
Canned tuna is great in a salad! Here’s a simple combo:
1 can tuna
Boiled egg
Chickpeas or white beans
Mixed greens or spinach
Veggies of choice (pick 2-3): red onion, celery, tomato, bell peppers
Dressing: 2 tsp olive oil, 1 tsp fresh lemon juice, 1 tsp Dijon mustard, salt & pepper
Lentils
I love lentils and always have a bag in my cupboard. I usually purchase them dry as they don’t require any soaking time (unlike dried beans). Red lentils are the smallest type, and have the shortest cooking time. They are great for quick stews. Green and brown lentils are more hardy and can also pair well in a soup, but can be cooked on their own and used for salads.
IN A STEW
Lentil stews are the EASIEST “one-pot meals”. Making a stew loaded with lentils and veggies is definitely my go-to on a busy week. What’s better is that it keeps well in the freezer so leftovers can be saved for another time. It also helps to use up extra veggies in the fridge you might have lying around.
This is a great recipe from minimalist baker: https://minimalistbaker.com/1-pot-everyday-lentil-soup/
VEGGIE-BURGERS
Have you tried making your own veggie burgers yet? Using up lentils and other pantry staples like onions, flour and spices, lentil or bean patties are a great high-protein meat alternative.
These is one of my favourite lentil-burger recipes: https://cookieandkate.com/lentil-chickpea-veggie-burgers-with-avocado-green-harissa/
How to eat:
Serve in a whole grain bun or on a bed of greens.
Top with: Dijon mustard, sliced tomato, hummus, pickled vegetables, hot sauce
The Takeaway
There’s no denying it … prepping more whole foods at home is one of the BEST WAYS we can lower inflammation, improve our gut-health and microbiome, reduce bloating, attain our fitness & health goals, and support our longevity! But it does NOT need to be timely or expensive, if we make the most of what we have!
For more gut-friendly and fitness meal planning tips, be sure to follow along with me on instagram at leighmerotto_rd.
Do you have any pantry staple hacks or recipes to share? Comment below - community collaboration is invaluable!
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