Make healthy use of pantry staples during COVID-19 quarantine

Here are a dozen tips for cooking healthy during the COVID-19 quarantine using pantry staples from Shaun Segal, a registered dietitian at Virtua's Weight Loss and Wellness Center

The quarantine brought on by the COVID-19 pandemic means we’re all making more meals at home. But, we also have the challenge of not being able to run out to the store to pick up ingredients for our favorite meals. Not to worry. Here are 12 tips for cooking healthier meals with the items you have in your pantry and refrigerator.

1. First, write down an inventory of what ingredients you have in the pantry so you know what you have (e.g. canned meats or vegetables, frozen food/vegetables, flour, cooking oil, cooking sprays and seasonings).
2. Take an inventory of the perishables in the refrigerator that you need to use before they go bad.
3. Download a recipe app like Allrecipes, Simply Recipes, or Epicurious, or go on a recipe website, then search recipes that use the ingredients you have on hand.
4. If a recipe calls for an ingredient you don’t have, be creative and substitute something on your list (see #1). It could become a new family favorite.
5. Take your creativity to the next level: If you don’t have traditional ingredients, make up a new dish.
6. Employ cooking methods that use less fat: bake, broil, grill, braise or boil.
   
7. Consider dishes like chili, stew, and soup that allow for a longer cooking time, which intensifies flavor.
8. Add vinegar to boost flavor while still keeping total calories, sugar, and fat low. Use it to finish dishes or as part of a marinade.
9. Experiment with spices to add a ton of flavor without fat, sugar, or calories.
10. Satisfy your sweet tooth by substituting the oil in a boxed cake/brownie mix for applesauce or pureed pumpkin.
11. If/when you venture to the store, stock your pantry with healthier items.
12. If your store is out of canned and frozen foods, buy fresh vegetables and fruit. Then clean, prepare, and freeze them.

You can find more details on Shaun's tips on the Virtua website.

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