Cooking from the pantry

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From Ronda's Front Porch to Yours

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Have a pantry full of food and don’t know what to cook for supper? This is hard sometimes for me also.  I know I have food in the house but am not sure what to do with it.  Also, during this time, having non-perishable foods in our pantries are easier to come by and hopefully lighter on the pocketbook.  

According to the Canned Food Alliance, there is consumer uncertainty about whether canned foods are healthy. Despite this perception, they can be a nutritious, accessible, convenient, affordable and flavorful option. Non-perishable foods are comparable to cooked, fresh and frozen varieties in their nutrient content. Fruits and vegetables in any form; canned, fresh, frozen, dried and 100 percent juice provide important nutrients for a healthy diet.  

I found some great tips from my extension friends at Penn State.  Here are some ideas.

•Canned tuna, chicken and salmon can be used in many main dishes. Choose tuna packed in water over oil to lower the fat content.

•Canned beans, green chiles and mushrooms can be used in casseroles and dips.

•Canned vegetables can be used in soups, stews and casseroles.

•Canned beans are a good protein source and can be used in main dish recipes.

•If canned beans are not available, try dried beans. Read the label as they will need to be soaked before using. This must be done on the stovetop, not in a crockpot. Soak the dried beans in water for at least five hours (some recommend soaking the beans for at least 12 hours). Discard the soaking water which will contain leached out toxins. Rinse the beans and cover them with fresh water. Boil the beans (rapid boil) for at least 10 minutes. It is then safe to add the beans to the slow cooker and proceed with the recipe.

•Canned tomatoes and tomato products are a flavorful addition to soups, stews, or casseroles.

•Canned fruit can be used in fruit salads, parfaits, and other desserts.

•Granola bars, cereal bars or trail mix make a healthy snack.

There are several websites and apps that you can use to add ingredients you have on hand and they find recipes for you.  A few websites are: www.supercook.com and www.myfridgefood.com.  We hope the below recipe will help get you started in using what you have already on hand to prepare healthy and tasty dish.

Pasta with Tomatoes and White Beans

2 (14.5 ounces) cans Italian-style diced tomatoes (low sodium if possible)

1 (14.5 ounces) can cannellini beans, drained and rinsed

10 ounces frozen chopped spinach, thawed and water squeezed out

8 ounces penne pasta

1/4 c. parmesan cheese

Directions

1. Wash hands with warm water and soap. Scrubbing hands and arms for at least 20 seconds. Dry hands with a single-use paper towel.

2. Cook the pasta in a large pot of boiling salted water until al dente.

3. Meanwhile, combine tomatoes and beans in a large non-stick skillet. Bring to a boil over medium-high heat. Reduce heat, and simmer 10 minutes.

4. Add spinach to the sauce; cook for 2 minutes or until sauce is warmed, stirring frequently.

5. Serve sauce over pasta, and sprinkle with parmesan.

Nutrition Facts Per Serving: 460 calories; 5.9 g fat; 79 g carbohydrates; 23.4 g protein; 17 mg cholesterol; 593 mg sodium.

For more resources and recipes  visit us on our Facebook page at Scurry County Texas A&M AgriLife Extension.