Maintaining a well-stocked pantry and freezer with healthy foods can simplify meal preparation, reduce food waste, and ensure you have nutritious options on hand that you can whip up in a pinch. By carefully selecting and organizing your pantry and freezer staples, you never have to stress about having recipe ideas on hand or feel guilty watching all your fresh produce expire. Let’s kick things off with a grocery list of items to always have around: 

Pantry Essentials 

• Whole Grains: Brown rice, quinoa, oats, and whole wheat pasta are rich in fiber and essential nutrients, with a long shelf life. Oats in particular are Great River Health Registered Dietitian Nutritionist Kathy Schmidt's personal favorite for their versatility and benefits. "Oats have many health benefits including lowering blood sugar and cholesterol levels, reducing constipation, and adding fullness," she noted.

• Canned and Dried Beans: Black beans, chickpeas, and lentils are versatile, protein-packed, and have a long shelf life. Choose low-sodium options when possible. 

• Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are excellent sources of healthy fats, protein, and fiber. Store them in airtight containers to keep them fresh. 

• Healthy Oils: Olive oil and avocado oil are great for cooking and dressings. They have a stable shelf life when stored in a cool, dark place. 

• Canned Tomatoes and Tomato Sauce: These are essential for soups, stews, and sauces. Opt for low-sodium versions if available. 

• Spices and Herbs: Turmeric, cumin, basil, and oregano (to name a few) enhance flavor and offer various health benefits. 

Freezer Staples 

• Vegetables: Spinach, broccoli, and mixed veggies are ideal for quick meals or side dishes and retain their vitamins and minerals. "A study several years ago found there were no major differences in vitamin content between frozen and fresh vegetables," said Kathy Schmidt.
• Fruits: Berries, mangoes, and blends for smoothies, desserts, or adding to oatmeal. Frozen fruits are often just as nutritious as fresh ones and have a longer shelf life. 
• Lean Proteins: Store chicken breasts, fish, and lean ground meats in the freezer. These proteins can be cooked from frozen or thawed for meals throughout the week. 
• Whole Grain Bread: Freeze whole grain bread to keep it fresh. It’s a convenient option for sandwiches and toast. 
• Homemade Soups: Prepare large batches of soups and stews, then freeze individual portions for easy, healthy meals. 

Incorporating Fresh Ingredients 

Once you’re stocked up on long-lasting staples, you can always incorporate fresh ingredients. Fresh food items are a vital part of a balanced diet, but their shorter shelf life means you can't get-it-and-forget-it like you can with many freezer and pantry items. Here’s how to make the most of fresh produce and minimize food waste: 

• Understand Shelf Life: Be aware of the typical shelf life of fresh foods. For example, leafy greens last about a week in the refrigerator, while apples can last up to a month. Keep a rotation system where fresh items are placed in clear view and older items are used first. 
• Proper Storage: Store fruits and vegetables in the correct conditions. Keep leafy greens in crisper drawers, and store apples and potatoes separately to prevent them from ripening too quickly and spoiling before you can get to them.
• Use Freezer Storage: If you notice that fresh items are nearing its expiration, consider freezing it. Fruits can be frozen for smoothies, and meats, vegetables, and herbs can be turned into broth or soup that goes right into the freezer.
• Plan Meals and Prep: Plan your meals for the week and prepare dishes in advance. By cross-utilizing fresh ingredients in your meal prepping, you increase the likelihood of using it all up in one go.  
• Broth, Soups, and Stews: Food scraps, bones, herbs, and sometimes leftovers can be tossed together to make broths and soups that are nutrient-rich and easy to freeze.
• Compost: If you do end up with waste, consider composting it. This not only reduces waste but also provides nutrient-rich compost for gardening. 

By strategically stocking your pantry and freezer with healthy, long-lasting foods and employing practical tips to manage fresh produce, you can minimize food waste and maintain a well-balanced diet regardless of what season it is. To help get you started on meal planning, we’ve asked our Nutrition Services team to share their favorite recipes using pantry and freezer staples. 

Healthy Recipes Using Pantry and Freezer Staples 

Now that we're all stocked up, here are a few recipes using pantry and freezer items with optional fresh ingredient additions to help get you cooking.

Quinoa and Black Bean Salad 

Ingredients: 

• 1 cup quinoa 

• 1 can black beans, drained and rinsed 

• 1 cup frozen corn kernels 

• 1/2 cup canned diced tomatoes 

• 1/4 cup olive oil 

• 2 tbsp lime juice 

• Salt and pepper to taste 

• 1 tsp cumin 

Instructions: 

1. Rinse quinoa under cold water. In a pot, bring 2 cups of water to a boil, add quinoa, reduce heat, and simmer for 15 minutes. Fluff with a fork and let cool. 

2. In a large bowl, combine quinoa, black beans, frozen corn (thawed), and diced tomatoes. 

3. Whisk together olive oil, lime juice, cumin, salt, and pepper. Toss with the salad. 

Fresh Produce to Add: Chop some fresh cilantro or diced avocado for extra flavor and texture. 

Chicken and Vegetable Stir-Fry 

Ingredients: 

• 2 cups frozen mixed vegetables (e.g., broccoli, bell peppers, snap peas) 

• 1 lb chicken breast, cubed 

• 2 tbsp olive oil 

• 1/4 cup soy sauce 

• 1 tbsp honey 

• 1 clove garlic, minced (or 1 tsp garlic powder) 

• 1 tsp ginger (fresh or powdered) 

Instructions: 

4. Heat olive oil in a large skillet over medium heat. Add chicken and cook until no longer pink in the center. 

5. Add mixed vegetables and stir-fry for 5-7 minutes. 

6. In a small bowl, mix soy sauce, honey, garlic, and ginger. Pour over the chicken and vegetables and cook for another 2-3 minutes until everything is well-coated and heated through. 

Fresh Produce to Add: Garnish with chopped green onions or a squeeze of fresh lemon juice. 

Lentil Soup 

Ingredients: 

• 1 cup dried lentils 

• 1 can diced tomatoes 

• 1 can low-sodium vegetable broth 

• 1 cup frozen spinach 

• 1 cup frozen carrots 

• 1 onion, diced (can use dried onion flakes) 

• 2 cloves garlic, minced (or 1 tsp garlic powder) 

• 1 tsp dried thyme 

Instructions: 

7. Rinse lentils under cold water. In a large pot, combine lentils, diced tomatoes, vegetable broth, spinach, carrots, onion, garlic, and thyme. 

8. Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are tender. 

Fresh Produce to Add: Top with fresh parsley or a squeeze of lemon juice for added freshness. 

Tuna and White Bean Salad 

Ingredients: 

• 1 can tuna, drained 

• 1 can white beans (e.g., cannellini), drained and rinsed 

• 1/4 cup olive oil 

• 2 tbsp red wine vinegar 

• 1/2 tsp dried oregano 

• Salt and pepper to taste 

Instructions: 

9. In a bowl, combine tuna and white beans. 

10. Whisk together olive oil, red wine vinegar, oregano, salt, and pepper. Toss with the tuna and beans. 

Fresh Produce to Add: Mix in some chopped fresh parsley or diced cucumber for a refreshing crunch. 

Sweet Potato and Black Bean Tacos 

Ingredients: 

• 2 large sweet potatoes, peeled and cubed 

• 1 can black beans, drained and rinsed 

• 1 tbsp olive oil 

• 1 tsp chili powder 

• 1 tsp cumin 

• Salt and pepper to taste 

• Small tortillas (whole wheat if available) 

Instructions: 

11. Preheat oven to 400°F (200°C). Toss sweet potato cubes with olive oil, chili powder, cumin, salt, and pepper. Spread on a baking sheet and roast for 25-30 minutes until tender. 

12. Warm tortillas and fill with roasted sweet potatoes and black beans. 

Fresh Produce to Add: Top with fresh avocado slices, salsa, or chopped cilantro for extra flavor.  

For personalized advice on meal planning and food storage, consult a registered dietitian or nutritionist. They can provide tailored recommendations to help you make the most of your grocery investments and ensure your diet remains both nutritious and enjoyable. From nutrition coaching to fitness classes, well-child checks and preventative screenings, there are endless ways to keep your family healthy at Great River Health. Find out more by viewing our full list of health services.