Everything listed under: whole foods

  • Pantry Makeover: Stock Up on Healthier Staples

    We’ve all been there. It’s 6:45 pm (or 7:45 or…10) and you’re wondering what on earth to eat for dinner. Here’s the good news: with a little planning, you can hunger-proof your pantry and make it easier to create fast and good-for-you meals with staples you always have on hand!

    A healthier pantry starts with some of the same basics that build a wholesome plate: whole grains, beans, nuts, seeds and healthy flavor boosters such as vinegar and low-sodium soy sauce.

    Whole Grains

    Whole grains are packed with nutrients and many are packed with fiber, too. Use brown rice, quinoa or bulgur as flavorful foundations for Mighty Bowls like this one with pinapple and ginger. Barley and brown rice are tasty, but take the better part of an hour to cook, so be sure to stock up on some quick-cooking varieties like bulgar or quinoa for busy days. (Frozen grains can be a lifesaver when you’re pressed for time too.)

    Don’t forget about whole grain pasta. Two ounces (dry) of whole wheat spaghetti or linguine, for example, can deliver about 6g protein, and it’s perfect for pantry meals like Puttanesca Pasta or Quick Italian Spinach and Pasta Soup.

    Beans

    Beans provide a shelf-friendly source of protein, fiber and phytonutrients. Cooking dried beans from scratch is easy (though it takes some time at the stovetop) and affordable, while canned beans are key for convenient meals on the fly. With plenty of beans in your pantry, you can whip up salads, burritos, Quick and Easy Veggie Chili or Simply Delicious Homemade Hummus.

    Nuts and Seeds

    They may be small, but nuts and seeds pack a powerful wallop of flavor and texture. Although they tend to be high in fat (and, therefore, calories), it’s primarily monounsaturated and polyunsaturated fat, and they can also offer fiber, protein and a host of vitamins and minerals.

    Nuts and seeds can work double duty, too. When you are making salad dressing, look to nutbutters and seedbutters as flavorful alternatives to other milder extracted oils. Tahini adds mellow, nutty flavor to Creamy Sesame Greens, while peanut butter makes a tasty sauce for recipes such as Sesame-Peanut Noodles.

    Flavor Boosters

    Don’t forget those indispensable ingredients that pull everything together! A short list includes low-sodium vegetable broth, no-salt-added canned tomatoes, low-sodium soy sauce, vinegars and your favorite dried herbs and spices.

    Read more on Whole Food's BLOG

    Stock up Now: 17 Healthier Pantry Staples

    Whole Grains

    • Brown rice, barley, quinoa, bulgar, millet, or rolled and/or steel-cut oats
    • Whole grain pasta

    Beans

    • Dried beans and lentils
    • Canned no-salt-added beans

    Nuts and Seeds

    • Raw almonds, cashews, walnuts, pumpkin seeds or sunflower seeds
    • No-salt-added peanut or almond butter

    Flavor Boosters + Extras

    • canned no-salt-added diced tomatoes
    • low-sodium vegetable broth
    • unsweetened plain soymilk
    • unsweetened plain almondmilk
    • mellow white miso
    • tahini
    • dried apricots, dates or raisins
    • Dijon mustard
    • a variety of vinegars or lemons and limes
    • your favorite dried herbs and spices
    • nutritional yeast
  • How to Make the Most of #Summer Veggies!

    Grilled Veggies:

    Whatever veggies you like — toss them with olive oil, salt and pepper, and grill. We had leeks, peppers, zucchini and also grilled slices of ciabatta bread. We also roasted some potatoes in the oven (because I thought they would take too long to grill). 450 degrees for 20-25 minutes or until crispy and brown on the edges.

    Romesco Sauce:(Makes about 1.5 cups, keep leftovers in the fridge for a few days)1 red bell pepper, roasted, skin and seeds removed (instructions here)1 large, or 2 small slices of ciabatta, toasted with butter (or vegan butter)1/4 cup hazelnuts, blanched & peeled (instructions here, we did them together with the almonds)1/4 cup almonds, blanched and peeled2 garlic cloves2 tablespoons tomato paste + 3 tablespoons water (or 3-4 tomatoes, I just didn’t have any)1 tsp sweet paprika2 tablespoons red wine vinegar1/2 cup good olive oilred pepper flakes, to tastesalt & pepper, to tastePlace all ingredients except the olive oil into a food processor. Pulse until they’re well combined. Drizzle in olive oil and process until it becomes a thick paste. Taste and adjust seasonings.

    Adapted from Vegetarian Cooking for Everyone, by Deborah Madison 

    www.wholefoodsmarket.com/blog

  • Mornings are a little sweeter with an Apple Pie Smoothie!

    Mornings are a little sweeter with an Apple Pie Smoothie! Recipe here: http://bit.ly/2pOMWOP