Winter Meals You Can Pull Straight from Your Pantry
Raid your kitchen for these 7 healthy dinners that come together in minutes
Buying canned goods in bulk may seem a slightly paranoid, Doomsday Prepper-esque endeavor, but a well-stocked cupboard can be a healthy eaters’ best friend—as long as you’re choosing the right stuff. Many canned goods are notorious salt-bombs, which not only cause unflattering bloating but also high blood pressure, and other nonperishables contain trans fats or questionable—and often unpronounceable—preservatives.
With a little shopping guidance and these recipes from Anthony Stewart, head chef at the Pritikin Longevity Center in Miami, FL, however, you can whip up a healthy, low-sodium lunch or dinner in no time by tossing together a few ingredients you’re almost guaranteed to have on hand.
Fresh fish is best when you want a fillet for dinner, but for quick sandwiches and salads, canned or pouched is the way to go. You’re still getting heart-healthy omega-3s, which also have been found to reduce hunger. Worried about harmful chemicals in fish? Salmon, particularly wild salmon, have consistently low levels of mercury, studies show. Add onions for crunch, bite (soak them in cold water before you add if you don’t like too much bite), and quercetin, an antioxidant that can lower cancer risk and reduce internal inflammation.
Directions: In a medium mixing bowl, combine 4 ounces canned low-sodium salmon (drained), 1 tablespoon nonfat mayonnaise, 1/2 teaspoon dried dill, 2 to 3 tablespoons finely chopped onion, and 1/2 cup sliced cucumber. Serve inside whole-wheat pitas or on top a bed of lettuce if you’re cutting carbs. Makes about 2 servings.