Senin, 15 Juni 2020

Healthy Snacks Straight from Your Pantry!


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As part of trying to stay home and be safe, we are making fewer trips to the grocery store and may be finding less of a variety of foods than we are used to seeing when we get there.  This can feel overwhelming as we are also preparing more meals at home—including snacks—both for ourselves and for children who would normally be at school during the day.  Here are some grocery shopping tips for making healthy snacks from your pantry a breeze, and some snack ideas to keep you satisfied until your next trip to the store!



Shopping tips:




  • Check the pantry, freezer, and refrigerator to see what you already have

  • Make a list of the items you need

  • Eat a variety of fruits and vegetables: fresh, frozen, and canned

  • Use fresh food first, then use frozen and canned foods next




The pantry/refrigerator/freezer items below are foods that are still regularly available in supermarkets and grocery stores. Again, buying a mix of fresh, frozen, and canned will allow you to still have a mix of healthy foods for snacks until you are able to go to the store again.











Pantry Items


Proteins


Grains


Fruits/Vegetables


Nuts and seeds


Nuts and seed butters


Canned chickpeas


Whole grain crackers


Whole grain cereal


Popcorn kernels/microwave popcorn


Pretzels


Baked tortilla chips


Rice cakes


Dried fruit


Applesauce


Canned fruit (no sugar added)


Jarred salsa


Bananas


Cherry or Grape tomatoes















Keeps Well in the Refrigerator/Freezer


Proteins/Dairy


Fruit


Vegetables


Yogurt


Cottage cheese


Cheese sticks


Apples


Pears (refrigerate once ripe)


Oranges


Grapefruit


Grapes


Carrots


Broccoli


Cauliflower


Kale


Frozen spinach


Frozen edamame







Let’s make some snacks!



Make some snacks with these foods from your pantry:




  • Cottage cheese and frozen spinach
    Dilly Spinach Dip.  Serve with raw carrots, broccoli, cauliflower, or cherry/grape tomatoes; whole wheat crackers, or pretzels.











  • Yogurt, fresh/frozen/canned fruit, whole grain cereal, nuts
    Yogurt Parfait. Feel free to change this recipe a bit by using your favorite fruit, cereal, and nuts.


  • Dried fruit, nuts/seeds, whole grain cereal, popcorn, pretzels
    Trail Mix.  Mix one cup of whole grain cereal and one cup of popcorn or pretzels with ¼ cup dried fruit (raisins, dried cranberries, cut dried apricots) and ¼ cup nuts or seeds.


  • Popcorn kernels
    Homemade Popcorn.  Use in Trail Mix (above)


  • Fresh/dried/canned fruit, cheese, and crackers
    Make a cheese plate! Serve cut up fresh fruit or dried fruit with string cheese and whole grain crackers.






  • Fruit and nut or seed butter
    Serve fresh cut apples, pears, or bananas with a tablespoon of your favorite nut or seed butter.


  • Jarred salsa
    Serve with baked tortilla chips or fresh cut vegetables.





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