When you think of pantry items, endless mounds of cookies and candy may be the first things to come to mind. Well, it’s time to mend that. While chowing down on low-nutritional snacks may be self-pleasing, eating and cooking with these healthy alternatives can kick your endorphins too. From apple cider vinegar to lentils, here are the 15 best foods to stock in your pantry. Pick them all up next time you hit the grocery store (most stay fresh in your pantry for months, or even years) and bask in your nutritious virtue.
Bulgur
Rich in fiber, iron, protein, and vitamin B6, bulgur is easy to prepare (boil until soft) and can be served as a side dish like rice, or as a cereal like oatmeal. Like other whole grains, bulgur can lower your risk of developing cardiovascular disease, according to the Harvard School of Public Health. That matters, since heart disease is the number one killer for men.
Dried dates
“Many of my male clients rely on energy bars for a quick pre- or post-exercise snack, but those contain a lot of filler ingredients,” says Jennifer McDaniel, R.D., owner of McDaniel Nutrition Therapy in Clayton, Missouri. “You get a bigger bang for your buck by dunking a date in peanut butter.” Bonus: This frequently overlooked nature’s candy provides both soluble and insoluble fiber, and are a good source of B vitamins, potassium, iron, and magnesium.
Sardines
“These are an affordable, often overlooked, source of omega-3 fatty acids,” says Kayleen St. John, Director of Nutrition at the Natural Gourmet Institute in New York City. “Omega-3 fatty acids play an important role in suppressing inflammation within the body and may contribute to lower LDL cholesterol levels and lower triglycerides.” Try mixing sardines into pasta sauces or salad dressings for an easy way to increase your omega-3 intake.
Whole-wheat pasta
The typical white pasta has been made with grains that have been stripped of their outer layer. “The grain has been processed to remove the exterior coating, but that’s where all the nutrients live,” says Rebecca Lewis, nutritionist for HelloFresh. Check to see that whole grain flour is listed as one of the first ingredients on the box.
Beans
Moving right past the fart jokes, black beans are an amazing source of protein, high-quality fiber, and complex carbohydrates. They also keep you feeling full longer than simple carbs can. “Beans are the most underrated food in America,” says Lewis. Buy them canned and rinse them under hot water for 30 seconds before eating — it will remove 50 percent of the unwanted salt — which, happily, will also keep gas to a minimum.
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