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SOCIAL MEDIA FEEDS
09/30/20

How to Stock Your Kitchen

Nutrition, From Our Chefs

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Keeping a steady supply of shelf-stable basics makes it easy to whip up delicious, nutrient-dense meals and snacks for your family. Here’s what we recommend:

Pantry

  • Whole grains (pasta, quinoa, barley, farro, wheat berries, oats, brown rice, crackers)
  • Shelf-stable vegetables (onions, potatoes, sweet potatoes, garlic, winter squash)
  • Sunflower seed butter, soy butter, sunflower seeds
  • Canned low-mercury tuna
  • Dried and canned beans (lentils, chickpeas, black beans)
  • Low-sodium canned vegetables
  • Canned whole and diced tomatoes, tomato sauce, tomato paste
  • Canned fruit in its own juices, 100% whole fruit juice, unsweetened applesauce, dried fruit (apricots, dates, prunes, raisins)
  • Olive oil, vegetable oil, vinegar, stock, broth
  • Honey
  • Dried spices and herbs (black pepper, chili powder, rosemary, cayenne, curry powder, cinnamon)
  • Cold cereals with less than 8 grams sugar and more than 5 grams fiber per serving
  • Quick-cooking or rolled oats
  • Baking needs (whole-wheat and all-purpose flour, baking powder, vanilla extract, brown sugar, raisins, chocolate chips, yeast)

Fridge

  • Long-lasting vegetables (carrots, beets, bell peppers)
  • Dark greens (kale, chard, baby spinach)
  • Semi-hard cheeses (feta, cheddar), milk, eggs, butter, yogurt
  • Mustard, salsa, tahini, olives
  • Whole-wheat tortillas
  • Citrus fruits, apples, grapes, berries

Freezer

  • Low-mercury seafood (salmon and shrimp)
  • Chopped and whole vegetables (onions, peppers, broccoli)
  • Fruits (mango chunks, berries)
  • Poultry and lean meat

Counter

  • Bananas
  • Whole-grain bread
  • Tomatoes

Tips

  • Organize your space with the oldest items in front to minimize food waste
  • Store dry goods in clear, airtight containers to maximize shelf life and make it easier to see what you have on hand
  • Keep whole grains, seeds, and oils in the fridge or freezer to extend their shelf life — they go rancid easily
  • Rinse and drain canned legumes and vegetables before use to cut sodium content by 40%
  • Pay attention to how things look and smell instead of sell-by, use-by, and best-by dates, which are arbitrary

Recipes

Once you’ve stocked your kitchen, put those items to good use!

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From Our Dietitians: Immune-Supportive Recipes with Beta-carotene

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From Our Dietitians: Immune-Supportive Recipes with Vitamin D

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