A local dietician tells us about the food items in her pantry to create healthy and nutritious meals for the family especially during the challenges of COVID-19. Marion Schoenberger, registered dietitian, Primary Care Network.--SUBMITTED PHOTO
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Part one of two:
Take a peak into the pantry of a local dietitian to see what food basics can help you eat healthy.
Marion Schoenberger, registered dietitian with Primary Care Network, says she looks for a range of nutrients in items that can provide variety for meals. Legumes and beans have a long and stable shelf life making them particularly useful and convenient if you are in self-isolation.
Schoenberger makes a point of having both dried and tinned legumes on hand. Tins are handy if you don’t have much time. The dried sometimes need soaking ahead of time and take longer to cook. If you are spending more time at home during COVID-19 you will perhaps enjoy the luxury of planning meals in advance.
“One of the easiest things I use is split red lentils. They don’t require any soaking, that’s the beauty of them, and cook in five to 15 minutes,” said Schoenberger.
They go really well in soups and cook in about the same amount of time it takes for vegetables you are adding.
“They add protein and fibre to the soup, so if you don’t have a meat to put in it … it is still nutritionally complete,” she said.
Split lentils, whole lentils and split peas don’t require any soaking. Other ways to use these legumes are in a vegetable chili or use to supplement the meat in the chili.
Once cooked they are great to use in salads. You can add them to noodles and toss in a dressing. Add legumes to casseroles, and mix with the meat filling for a lasagne. You can add them to tinned fish or meats such as ham or chicken.
“You can also make burgers with the beans – black bean burgers,” said Schoenberger. “There are lots of recipes around (online) for that.”
Schoenberger’s own recipe includes a couple cans of beans, some cooked brown rice, chopped onion, breadcrumbs and salsa for the moisture and flavour. She bakes them in the oven. You can serve them on hamburger buns or on their own.
She suggests trying canned fish burgers by mixing the fish with breadcrumbs and frying them.
Schoenberger says these may work well for children. If they love burgers but are not familiar with anything other than a meat patty this is something they may enjoy.
Although supermarkets are struggling to keep shelves stocked, Schoenberger says it is still relatively easy to buy fresh.
“Actually I found the fresh foods more available than some of the tinned ones,” she said.
Other items she keeps her pantry stocked with include pasta sauces, tinned tomatoes and tomato paste to add moisture and flavour to dishes.
Under the category of grains there is rice, barley, quinoa, millet and couscous all providing plenty of options and variety. Don’t forget leftover rice is great for a stir fry with legumes and vegetables. All assembled and cooked in one pan, said Schoenberger.
Potatoes, sweet potatoes, onions and garlic can last a long time if stored in the right conditions and are great additions to meals.
See the News on Saturday for Schoenberger’s ideas on involving children in food preparation and other items to keep in your pantry.
http://www.albertapulse.comhttp://www.unlockfood.cahttp://www.healthyeatingstartshere.cahttp://www.dietitians.ca
