Rolled Oats: Beyond the Breakfast Bowl
Oats are a powerhouse of the pantry. They're affordable, nutritious, and their potential extends far beyond a simple morning porridge. Kept in an airtight container, they can last for over a year. For breakfast, you can go classic with oatmeal topped
with dried fruits or nuts, or make baked oatmeal cups for a grab-and-go option. At lunchtime, oats can be used as a binder for veggie burgers or added to thicken creamy soups. For dinner, explore the world of savory oatmeal. Cook oats with broth instead of water and top with a fried egg, sautéed vegetables, or even Italian sausage for a surprisingly hearty and quick meal.
Canned Beans: Protein-Packed and Ready to Go
Canned beans, from chickpeas to black beans to cannellini, are inexpensive, convenient, and packed with plant-based protein and fiber. They are a versatile base for countless meals. For breakfast, try a Southwestern-style scramble by adding black beans to your eggs or make fiesta baked eggs with beans and farro. For lunch, mash chickpeas for a classic salad sandwich or blend white beans into a creamy dip to serve with crackers. For dinner, beans can be the star of chilis, tacos, and hearty stews. They can be used to make veggie burgers, added to pasta dishes like pasta e fagioli, or simmered in a rich tomato sauce.
Rice: The Ultimate Blank Canvas
Whether it's white, brown, or black, rice is a global staple for a reason. It’s a filling and affordable foundation for any meal of the day. Start your morning with a savory breakfast fried rice with bacon and a fried egg, or try a comforting bowl of congee (rice porridge). For lunch, leftover rice is perfect for creating quick grain bowls topped with any protein and vegetables you have on hand, or as the base for a chicken and rice casserole. At dinner, rice can be a simple side dish, the star of a risotto, or part of a one-pan meal like a beef burrito casserole.
Canned Tomatoes: Flavor in a Can
Canned tomatoes offer consistent quality and flavor, especially when fresh ones are out of season. From diced and crushed to whole peeled, they are a must-have. For a savory breakfast, poach eggs in a spicy tomato sauce to make shakshuka or add diced tomatoes to an omelet. At lunchtime, they form the base of quick and easy soups like tomato soup or a hearty minestrone. For dinner, they are the foundation of countless sauces for pasta and pizza. They add depth to chilis, stews, and curries, and can be used in one-pan bakes with chicken and vegetables.
Eggs: The All-Day Protein
Eggs are one of the most affordable and versatile sources of protein. While often seen as a breakfast food, they are a fantastic addition to any meal. Of course, they are perfect for breakfast, whether scrambled, fried, or baked into a frittata. But for lunch, a hard-boiled egg can be added to a salad for a protein boost, or made into a classic egg salad sandwich. For dinner, a fried egg is an excellent topper for a rice bowl, a bowl of savory oatmeal, or pasta. Eggs can also be the main event in dishes like a Spanish tortilla or quiche.
