Nutrition Corner: Staple Ingredients for Quick Healthy Meals
Published on January 05, 2026
January weather in the Northeast is unpredictable. Here are some tips to stock your kitchen with easy to prepare basics (to combine or prepare on their own) to save time and worry, especially on those unpredictable days.
Cabinets and Pantry
- Dry beans such as black beans, chickpeas, pintos and red beans.
- Canned “dinner builder” items such as beans, chicken, salmon, tuna and soup.
- Canned vegetables such as carrots, corn, green beans, peas, pumpkin and tomatoes for adding to soup, rice, pasta and sauces.
- Canned and dried fruits such as applesauce, dates, oranges, peaches, pineapple and raisins (look for items with no added sugars).
- Whole-grain pasta, brown rice and other easy whole grains such as couscous and quinoa.
- Whole grain bread or tortillas (if you don’t use it daily, store in the freezer).
- Old-fashioned rolled oats, instant oatmeal and whole-grain cereal for a quick breakfast.
- Whole-wheat flour, oat flour and cornmeal for baking.
- Nuts, seeds and nut butters for healthy snacking.
- Healthy cooking oils such as canola, corn or olive (buy in limited amounts because they can go rancid over time), nonstick vegetable oil cooking spray.
- Balsamic vinegar and low-sodium soy sauce for salad dressings and sauces.
- Spaghetti or marinara sauce in jars.
- Low-sodium chicken or vegetable broth for making soup.
- Dried herbs and spices, salt-free seasoning blend, pepper.
Fridge and Freezer
- Frozen vegetables without salty sauces, such as broccoli, cauliflower, mixed vegetables, spinach and squash, make easy sides and add-ins.
- Frozen fruits without added sugars, such as berries, mixed fruit, peaches, for cereal, yogurt and smoothies.
- Low-fat/fat-free dairy products such as milk, yogurt and cheese.
- Frozen meats such as fish fillets, skinless chicken breasts or lean ground beef.
- Soft margarine with no trans-fat made with non-hydrogenated vegetable oils, usually in a tub
From the desk of UCOFA Registered Dietitian: Patricia Ricks, MPA, RD, CDN.
For information on the Home Delivered Meal Program or meal cancellation, call Gateway Hudson Valley: (845) 331-2496. For information on OFA’s Community Cafés call Gateway Hudson Valley: (845) 331-2180.