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Healthy Cooking Using Pantry and Freezer Staples

Submitted by tracy.greene on

 

By Milette Siler, MBA-HC, RD, LD, CCMS

 

You want to improve your health and feel great but don’t have the time or resources to make healthy meals from scratch every day. Good news! You don’t need to spend hours cooking every day to improve your health. As a culinary registered dietitian, I often explain to patients that idealized “from scratch” cooking isn’t realistic – and it’s not necessary to improve treatment outcomes or reduce the risk of developing cancer. In fact, science supports using minimally processed staples to build healthy, satisfying meals. One strategy? Stock your pantry and freezer with “pantry heroes” to help you create healthy and simple recipes.

 

Healthy Cooking Doesn’t Mean 100% Scratch
Cooking at home remains the healthiest and most cost-effective choice. Minimally processed pantry staples and frozen foods can make this doable. They last longer, which reduces waste and saves money on grocery bills, and simplify meal planning, shopping, and cooking.

Pantry Staples: Affordable, Nutritious, and Convenient

  • Beans and Lentils – Both canned or dried varieties provide protein, fiber, and a hearty boost to soups and salads.
  • Whole Grains – A diet rich in whole grain foods such as brown rice, oats, or quinoa supports healthy blood sugar and energy. Look for “100% whole grain” as the first ingredient.
  • Canned Tomatoes – Whether in diced, sauce, or paste form, canned tomatoes are not only convenient, but they also offer make lycopene (a natural plant pigment with numerous health benefits). Use them in sauces, stews, and chilis.
  • Nuts, Seeds, and Nut Butters  – Slivered almonds or toasted pecans can add crunch and additional omega-3 fats to salads, oatmeal, and yogurt. Peanut butter  isn’t just great on salads, it is a big flavor builder for dressings, soups, and sauces.
  • Canned Fish – Tuna, sardines, and mackerel offer protein and omega‑3s at low cost.
  • Canned Fruit – Canned fruit offers less waste and year-round access to fruit. Canning preserves beta carotene and phenols in peaches and apricots. Choose fruit packed in its own juice and stay away from heavy syrup.
    • What about BPA? – Bisphenol‑A, or BPA , a chemical that has been used in resins and plastics lining food packaging since the 1960s, has been linked to serious health problems, especially for children. To avoid BPA exposure, choose cans labeled “Product of USA,” as domestic use of BPA in canning has been virtually eliminated. 

Easy Mediterranean Style Meals Featuring Pantry Staples

  • Tomato-based Stews or Chilis – Add herbs, spices, and ground turkey to create satisfying one pot meals.
  • Crispy Roasted Chickpeas – Canned chickpeas are great snacks or salad topper.
  • Canned Sardines – Add olive oil and spread on whole-wheat toast.
  • Smoothies or Oatmeal – Make with canned fruit and nut butter.
  • Shakshuka – Poach eggs in canned tomato sauce with fresh herbs.

Build Your Pantry One Smart Step at a Time

  • Buy What You’ll Use – There's no point stocking foods nobody eats, and it’s not nutrition until it is eaten!
  • Start Small – Pick a few staples on sale and rotate them into meals.
  • Mix Fresh, Frozen and Pantry – Pair frozen veggies with canned basics for better nutrition and variety.
  • Store Smart – Keep items in airtight containers away from heat and light.
  • Repurpose Leftovers – Canned veggies or grains can be added to soups, frittatas, or wraps.

Eating for cancer risk reduction doesn’t require perfection, just preparation. A pantry and freezer stocked with wholesome, minimally processed foods gives you flexibility, resilience, and health-supporting meals without extra stress. You do not need hours in the kitchen – just a little planning and flexibility.