Stock Up Your Pantry On Diabetes-Friendly Staples

No time to plan dinner? No problem. With a few staples, you can make a quick and healthy meal.

Even with great meal planning, there’ll be times when you need to whip together a quick meal. Having a pantry stocked with diabetes-friendly staples can help you keep it simple and healthy. Here’s a list of some items to have on hand¹:

• Canned vegetables (no added salt)
• Canned fruit (in water or unsweetened juice)
• Canned beans (rinse before eating to remove any salt)
• Canned tuna or salmon (in water)
• Dried herbs
• Olive oil
• Cooking spray
• Instant oatmeal or quick oats
• Whole-grain cereal
• Whole-wheat pasta
• Brown rice
• Dried fruit
• Whole-wheat bread
• Whole-wheat pita
• Nuts (e.g., almonds, peanuts, walnuts)
• Peanut or almond butter
• Seeds (sunflower, flax)
• Popcorn (light, microwave)
• Potatoes (sweet potatoes, yams)
• Spaghetti sauce
• Soup (low-sodium and low-fat versions)
• Whole-wheat crackers
• Whole-wheat flour

Canned beans are a good source of protein and fibre and can make a satisfying vegetarian entrée (see recipe below). If you like meat in your mains, stock up on frozen meats like chicken breasts or shrimp that can be defrosted and added to a recipe. Low-fat cheese is another good item to replenish from week to week.

Quick & Easy Vegetarian Chili¹

Ingredients

• Nonstick cooking spray
• 1 teaspoon (5 mL) canola oil
• 1 cup (250 mL) chopped onion
• 1 cup (250 mL) chopped green sweet pepper
• 2 cloves garlic, minced, or 1 teaspoon bottled minced garlic
• 1 14-ounce can (398 mL) no-salt-added diced tomatoes or stewed tomatoes
• 1 8-ounce can (250 mL) no-salt-added tomato sauce
• 1 cup (250 mL) water
• 4 1/2 teaspoons (about 20 mL) chili powder
• 1 teaspoon (5 mL) garlic-herb salt-free seasoning blend
• 1 teaspoon (5 mL) ground cumin
• A pinch of salt
• 1 15-16-ounce can (473 mL) kidney beans, rinsed and drained
• 1 cup (250 mL) frozen mixed vegetables

Directions:

1. Lightly coat an unheated large saucepan or Dutch oven with nonstick cooking spray. Preheat over medium-high heat. Add oil; swirl to coat bottom of pan. Add onion, sweet pepper, and garlic to hot pan; cook for 8 to 10 minutes or until pepper is tender, stirring often.

2. Add undrained diced tomatoes, tomato sauce, water, chili powder, seasoning blend, cumin, and salt. Bring to a boil; reduce heat. Cover and simmer for 15 minutes. Stir in beans and mixed vegetables. Return to boil; reduce heat. Simmer, uncovered, about 10 minutes or until vegetables are tender. Makes 4 (1 1/2-cup) servings.

Nutrition Facts Per Serving: 375 mg sodium, 11 g fibre, 10 g protein, 0 g saturated fat, 42 g carbohydrates, 2 g total fat, 0 mg cholesterol, 209 calories (kcal).

Reference:

¹ Adapted from: http://www.diabeticlivingonline.com/recipe/soups/vegetarian-chili