Healthy Meals That Can Be Made from Grocery Staples.

Not sure how to create healthy meals using pantry staples? It’s not as difficult as you’d initially think it might be. And eating from your pantry doesn’t have to mean an endless supply of junk food. With some key staples in stock, you can turn everyday ingredients into delicious and healthy meals in no time! 

With the recent COVID-19 pandemic, we are all looking at the foods we keep on hand a little differently. Easy meal ideas and how to make rice and beans taste good after eating them 20 times has become a must. 

Here’s the good news. Rice and beans is not your only option if you’re stuck at home or need to get creative with what you have in stock. 


If you consume animal protein, take a package of chicken breasts out of the freezer beforehand and thaw. When ready to cook, butterfly the chicken breasts by slicing in half horizontally, season with salt and pepper, then sear in a saute pan until cooked through. Transfer to a cutting board and let rest, then cut into bite size pieces. In the same pan, heat 1 tablespoon sesame oil over medium heat. If you have it, saute diced onion until translucent. Add minced garlic and your choice of frozen vegetables. Cook until warmed through. If you need a boost of protein, add some edamame to the pan! Add the chicken back to the pan and add a few tablespoons of coconut aminos and ½ teaspoon ground ginger. Allow the coconut aminos to simmer, then remove from the heat. Serve over brown rice or quinoa and extra coconut aminos if needed. To make this teriyaki style, add a sprinkle of coconut sugar along with the coconut aminos and ground ginger. 


Thaw ground turkey breast or lean, grass fed beef ahead of time. For a plant-based option, rinse and drain a can or two of cooked lentils. Saute your protein of choice with salt, pepper, chili powder, paprika, cumin and garlic powder until cooked through. Serve on thawed tortillas with cowboy caviar salsa. If you can, serve with a smear of plain Greek yogurt for a sour cream replacement, shredded romaine lettuce and avocado.


For a quick and well-balanced pasta dish, prepare lentil or chickpea pasta according to directions. When almost finished cooking, add in a few handfuls of frozen spinach. Serve with no sugar added marinara sauce and a healthy sprinkle of nutritional yeast. 


Movie theatre popcorn just got a healthy upgrade at home and it couldn’t be easier. Prepare a bag of natural popcorn in the microwave. Once popped, open the bag and drizzle melted coconut oil and sprinkle with nutritional yeast and salt. Close the bag back up and shake to coat. If you have truffle-infused olive oil, this would be a delicious flavoring option as well. 


If you’re anything like me, your sweet tooth goes into overdrive when stuck at home. Instead of stocking up on traditional ice cream, make a healthier version at home with frozen bananas. For one serving, add a frozen banana to a blender with a splash of vanilla extract and unsweetened almond milk to get it moving. Blend until creamy and it resembles a frozen yogurt consistency. Make it fun by creating a toppings bar with fresh fruit, nut butter, granola or chopped nuts! 


Add a variety of nuts, seeds, nut butter, spices and medjool dates to a food processor and pulse until crumbly. Shape into bite-sized balls and store in the refrigerator or freezer. These vegan cookie dough bites, immune boosting lemon ginger bites and zesty lemon energy bites and all make for delicious snack options! 

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