Let’s know the ‘9 Most Versatile Foods Dietitians Do Have on Hand’ Trying to eat healthy on a budget? Keep these versatile foods stocked for easy meal prep.
We’ve all had the sense of wondering what to eat for dinner at 6 o’clock on a workday. The simple approach is to order in, but you’re also trying to stay within your means and make healthy decisions. Now what?
If you frequently find yourself in this situation, stocking your kitchen with inexpensive, adaptable foods can be a game changer. Below, registered dietitian Rachel Brief, RD, lists nine healthy ingredients that make it simple to assemble quick, inexpensive meals that are balanced.
Check Out The 9 Most Versatile Foods Dietitians Do Have on Hand
1. Canned Beans
Beans in cans are an absolute part of the 9 Most Versatile Foods Dietitians Do Have on Hand must for any pantry, according to Brief. “They’re cheap, very versatile, and nutrient-rich.” Beans are nourishing and include important nutrients including iron, potassium, and magnesium.
According to Brief, beans deliver an amazing 15 grams of fiber and 15 grams of protein every 1-cup serving, both of which can help maintain stable blood sugar levels and promote satiety between meals.
Try these smart ways to use beans:
- Make a classic homemade hummus or use black beans to whip up a bean dip
- Add rinsed and drained canned beans to lunch salads
- Throw beans or chickpeas into soups or chilis
- Make crispy baked chickpeas for a whole-food snack high in plant-based protein
- Bake off better-for-you black bean brownies or chickpea blondies
2. Oats
According to Brief, “oats are an excellent source of whole grains that include a remarkable type of soluble fiber called beta-glucan, which [may help] decrease LDL cholesterol levels.” The beta-glucan in oats also supports feelings of satiety and stabilizes blood sugar levels, enabling us to go longer between meals without snacking.
Oats can be purchased for even less money if you purchase them in bulk at your local grocery shop.
Here’s how to use them:
- Swap oat flour for regular all-purpose flour in baked goods recipes. The brief recommends doing 1 and ⅓ cups of oat flour per 1 cup of AP flour
- Make a batch of overnight oats on Sunday for easy breakfasts throughout the week
- Swap bread crumbs for oats in meatballs or meatloaf
- Experiment with savory oatmeal. Top your usual bowl of oatmeal with a fried egg, sauteed greens, and a spoonful of pesto for a new spin on the a.m. staple
3. Frozen Vegetables
Your best option for securing nutrition in an emergency is a freezer stockpile of vegetables. Frozen vegetables, unlike what the general public thinks, are just as nutrient-dense as their fresh counterparts. Since frozen vegetables are frozen when they are at their peak, they can actually be even richer in vitamins and minerals than fresh equivalents, which might start to lose nutrients along the (sometimes lengthy) journey to your local grocery store.
For last-minute meals, Brief adores having frozen cauliflower rice in the freezer. According to Brief, cauliflower is a member of the cruciferous vegetable family, which includes foods high in vitamins K, E, and folate. Sulforaphane, a substance found in cruciferous vegetables, has being investigated for its [possible] anticancer qualities.
Use frozen veggies like so:
- Blend 1/2 cup of frozen cauliflower rice into smoothies for a veggie boost you’ll barely taste
- Use cauliflower rice as a replacement for regular rice; or go halfsies, combining 1/2 portion of white or brown rice with 1/2 portion of cauliflower rice
- Sauté cauliflower rice with olive oil and your favorite flavor agents, such as antioxidant-rich spices, a couple spoonfuls of pesto or some salsa. The neutral veggie will take on any flavor easily
4. Frozen Fruit
Frozen fruit is something you should always have on hand. In the winter, when buying out-of-season fresh berries can be prohibitively expensive, options like frozen berries are an extremely helpful substitute.
Berries are a high-fiber, low-sugar fruit, according to Brief. “One cup of raspberries has 8 grams of fiber in it.” That amounts to around one-fourth of our daily fiber requirements.
According to Brief, anthocyanins, which are naturally occurring antioxidants, are responsible for the berries’ deep blue-purple color. Anthocyanins maintain a healthy blood flow by keeping our blood vessels smooth and supple.
Here’s how to use frozen fruit:
- Add a handful of frozen berries to smoothies
- Make your own “fruit on the bottom” yogurt. Microwave 1/2 cup of frozen berries for about 30 seconds so that they thaw and form a compote-like consistency. Place the fruit in the bottom of your bowl and top it with plain Greek yogurt for a high-protein, high-fiber breakfast that’s free from added sugars
- Add to make-ahead breakfasts, like overnight oats or baked oatmeal
- Make your own berry chia jam by blending thawed berries with chia seeds and citrus until they form a gel
5. Nut and Seed Butters
Although there is never a bad moment for a PB&J, nut and seed butter have a wide range of applications.
Peanut butter is a typical choice, but you can also try hazelnut or sunflower seed butter. Whatever you choose, nut and seed butter offer the trifecta of healthy fats, plant-based protein, and a little bit of fiber for stable blood sugar levels, according to Brief.
According to a December 2020 study published in The Journal of Nutrition, eating nuts frequently has been linked to benefits in important cardiometabolic health indices, including decreases in waist circumference, systolic blood pressure, lipids, and weight.
Try these delicious ways to use nut and seed butter:
- Add a couple of tablespoons of nut or seed butter to your morning oatmeal bowl for a boost of filling, heart-healthy fats. “Oats are a great source of complex carbohydrates, but pairing them with nut butter will help round out your breakfast and curb the need for a mid-morning snack,” Brief says.
- Pair a piece of fruit, such as a banana or an apple, with nut or seed butter for a balanced snack
- Whip up a quick peanut sauce to upgrade noodles or stir-fries
- Mix plain Greek yogurt with your favorite nut or seed butter to create a creamy, high protein dip for fruit, veggies or high-fiber crackers
- Drizzle tahini (made from sesame seeds) on roasted vegetables like cauliflower or sweet potatoes
6. Broths
For last-minute meals, keep chicken, beef, or vegetable broth in your cupboard. The low-calorie liquid is a fantastic method to give foods more flavor. If you’re trying to limit your salt intake, choose a low-sodium broth.
Here are a few ways to use broth:
- Cook whole grains like quinoa or brown rice in broth instead of water
- Use broth as the base for a quick homemade soup
- Replace water with broth when poaching proteins like chicken
7. Canned Fish
According to Brief, a 4-ounce portion of salmon or tuna contains 20 to 25 grams of protein and is rich in anti-inflammatory omega-3 fatty acids.
Another fantastic (and dairy-free) option to increase your calcium intake is to purchase seafood like salmon or sardines that have been canned with their bones. Naturally, canned wild fish is far less expensive than fresh.
Here’s how to use canned fish:
- Use canned salmon to make quickie salmon patties at home
- Make your own tuna or salmon salad using Greek yogurt and/or avocado instead of mayo
- Make a homemade tuna or salmon melt for a five-minute dinner that tastes like childhood
- Add canned fish, olives, and roasted red peppers to whole wheat or chickpea noodles for a Mediterranean-style pasta salad that’s packed with protein
8. Pasta
You read that correctly; One of the least expensive and most durable ingredients available is pasta. Choose whole-wheat or legume-based pasta like chickpea, black bean, or lentil pasta to make noodles more nutrient-dense. In comparison to pasta manufactured from refined flour, these substitutes will add more fiber to your meal.
Key minerals like manganese, selenium, and copper are also present in whole-wheat pasta, while legume-based noodles offer more plant-based protein.
Here are a few smart ways to enjoy pasta:
- Make a protein-packed pasta bake with chickpea noodles, frozen vegetables, jarred tomato sauce, part-skim mozzarella, and cottage cheese
- Add pasta shells to homemade soups
- Make a better-for-you mac and cheese with whole-grain or legume pasta, low-fat cheese, and cottage cheese
9. Frozen or Jarred Artichokes
According to Brief, artichokes are a fantastic vegetable since they offer an amazing 8 grams of fiber per cup. Prebiotic fiber, an indigestible carbohydrate that serves as food for the good microorganisms in the stomach and supports digestive health, is something that they specifically contain.
It is simple to locate frozen, canned or jarred artichoke hearts. Pro tip: To reduce the amount of sodium in jarred or canned vegetables, consider giving them a short rinse in a colander.
Here’s how to use them:
- Throw jarred artichokes into salads for a no-cook fiber boost
- Mix artichokes into a homemade pasta salad along with a lean protein like chicken breast or shrimp
- Pop artichokes in your air fryer with some grated parmesan cheese for a crispy snack or side dish
- A riff on a classic spinach artichoke dip using defrosted or canned artichokes, spinach, part-skim cheese, and plain Greek yogurt.
