How to Build a Pantry Meal

In honor of National Nutrition Month, let’s talk about one of the ways to make “better nutrition” a part of your life. First, let’s define “better nutrition.” A brilliant colleague of mine says that “better nutrition” is giving your body more of what it needs to run better today, while reducing what can disrupt, irritate or overwhelm those efforts.”

That being said, you may think you’re too busy or too tired to cook healthy food, but did you ever consider that an easy, nutritious and delicious meal might just be waiting for you in your pantry?

We all have a pantry full of goodies (some items more “good” than others), but with a tiny bit of creativity, you can put together a great meal.

Think about the ingredients we need to build a balanced, healthy plate in terms of nutrition: Carbohydrates + Fat + Protein

The flavor profile should include salt, acid, fat, some texture and flavor boosters like spices

Use kitchen staples like onions, garlic, potatoes, sweet potatoes and squash to expand the flavor profile

As a vegetarian, one of my favorite things is to cook up some quinoa or brown rice, grab a can of chickpeas or black beans, some canned diced tomatoes or salsa and some veggies like frozen spinach and make a rice and bean bowl. I just add my cooked grains to a bowl, then saute the spinach and tomatoes with some seasonings like cumin or chili powder and add to the bowl with my beans, some toasted pumpkin seeds and a nice drizzle of olive oil.

Grab this handy chart to help you create some of your own combinations. Remember, these ideas allow you to add calories if needed in the management of your CF, while keeping portions and ingredients for non-CF family members lighter.

Enjoy!