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Stretching Your Pantry

30 March 2020
An open cabinet full of grains and oils

If you have a knack for baking, then flour, sugar, baking powder, and baking soda should all be on hand. If feeding several, active dry yeast on hand can allow for loaves of breads to be baked at home.

Stocking up on canned beans, legumes, and fish provide ample protein without much preparation. The vacuum packed pouches containing chicken, salmon, or tuna are another protein boost and are shelf table.

If you do not have an allergy, then stocking up on peanut butter and other various nut butters will last on your shelf due to being calorically and nutritionally dense. Sun butter, derived from sunflower seeds is an alternative to nuts.

For the most nutrition, stock up on whole-wheat and bean pastas, and other whole grains like quinoa and brown rice. Whole rolled oats, or steel cut oats are filling and a whole grain as well.

When choosing cereals, choose high fiber and/or high protein varieties to keep you fuller longer.

Trail mixes and nut medleys can be stretched further by adding in puffed rice cereal.

Produce can be purchased in the can, as long as it is sugar-free. Always be sure to rinse what you can, to remove excess preservatives.

Canned low-fat evaporated and dry powdered milk keep longer than fresh. Especially when cooking, use these varieties instead of fresh milk.

Milk alternatives as well as ultra pasteurized cows milk can be found in the shelf stable aisle as well. These are not a bad idea to have on hand. Choose unsweetened varieties as able.

Canned tomatoes are a basic ingredient in a wide range of recipes.

Garbanzo Bean Stir Fry

1 tbsp vegetable oil
1 chopped onion
3 finely chopped garlic cloves
2 cups cooked chickpeas (garbanzo beans)
4 cups chopped kale leaves
1 tbsp chopped fresh oregano (or 1 tsp dried oregano)
2 tsp parsley (optional)
2 tbsp lemon juice
salt & pepper, to taste.


• In a large frying pan, heat the oil over medium heat.

• Add onions and garlic and cook until soft.

• Add chickpeas and cook for about 5 minutes.

• Add kale, oregano, and parsley, and cook for 6 more minutes.

• Remove from heat and add lemon juice. Mix well.

• Season with salt and pepper.

• Serve immediately.

Recipe from:


Acorn Stuffed Squash Turkey Bowls

1½ tsp of poultry seasoning
1 lb of ground turkey
7 cups of fresh baby spinach
½ cup of dried cranberries
2 acorn squashes
1 tbsp your choice of oil
¼ tsp of sea salt (or to taste)
½ cup of water

• Steam acorn squash in slow cooker with ½ cup of water for 3 hours

• Wait for squash to cool or use oven mitts to slice squash in half and slice off ends to sit flat.

• Scoop out squash seeds, until inside resembles a bowl.

• Add oil to a pan and cook ground turkey with sea salt, and poultry seasoning.

• Wilt in baby spinach, and add dried cranberries at the end.

• Scoop mixture from pan into acorn squash bowls and serve.

Recipe from: