Mainly clear. Low 56F. Winds light and variable..

Mainly clear. Low 56F. Winds light and variable.

Summer squash is the foundation for a hearty meal.

With school and activities in full swing, a well-stocked pantry is the key to making family meals on busy evenings. With a few staples on hand, many different meals can be prepared with ease and little time.

Summer squash is the foundation for a hearty meal.

A well-stocked pantry also can provide healthy options, even when meals have not been planned. Though I don’t recommend buying large quantities and hoarding goods, I do find it a smart idea to be prepared for meals at home.

Eating at home is often healthier and cheaper than frequently eating out at restaurants. Cooking and baking at home also fosters family time and teaches children basic life skills. The kitchen is a great place to cultivate communication within the family.

Use the list below to get your pantry ready for a successful school year and cherished family time.

Extra Virgin Olive Oil. It can be used for many dishes. From salads to chicken to desserts, this healthy oil provides monounsaturated fat and antioxidants.

Apple Cider Vinegar and/or Distilled Vinegar. I keep both in my pantry at all times. Both add flavor to many meals, and with few calories and little to no fat, they both provide great cooking options.

Nuts. Walnuts and almonds are staples in my pantry. Walnuts are a great source of omega-3 fatty acids, and almonds are a heart-healthy choice packed with fiber and protein. Pistachios and peanuts are great options as well.

Whole-Wheat or Vegetable Pasta. Pasta is great in a pinch. It is fast, and whole-wheat pasta has nearly three times as much fiber as regular pasta. Vegetable pasta is a great option as well because of the benefits of the hidden veggies.

Low-Sodium Pasta Sauce. Pair with the whole-wheat pasta or veggie pasta for a quick and nutritious meal.

Brown Rice. Brown rice is a healthier choice than white rice because it retains the germ and bran. Also, because it doesn’t contain wheat, it is a great option for people with gluten intolerance.

Canned Tuna and/or Canned Salmon. Tuna and salmon are great sources of omega-3 fatty acids. Inexpensive and easy to prepare, both are wonderful pantry staples.

Dried Beans and/or Canned Red or Black Beans. Nothing warms the body and mind more than a simmering pot of something delicious. Beans are an excellent source of protein. If buying canned beans, then opt for cans that state on the label no salt added.

Canned Tomatoes. Tomatoes make an appearance at dinnertime in my home several nights a week. Of course, we prefer them fresh from the garden, but canned tomatoes are a wonderful pantry staple.

Canned Green Beans. Canned green beans are a rich source of vitamins A, C, and K. Buy canned green beans labeled no salt added to reduce unneeded extra sodium.

Canned Fruit. Canned fruit lasts longer than fresh fruit and has similar amounts of vitamins and minerals. Buy canned fruit that is unsweetened and canned in its own fruit juices or water to prevent the addition of unneeded extra sugar.

Lentils. Lentils are packed with fiber and protein and contain very little fat. They are inexpensive and cook quickly. I add them to most stews.

Peanut Butter. Most everyone, excluding those with an allergy, love peanut butter as a quick and healthy snack. It is wonderful with celery sticks or spread on whole-wheat toast; opt for a spread that contains only two ingredients – nuts and salt.

Rolled Oats. From a hearty bowl of warm oatmeal to scrumptious desserts, rolled oats are one of my favorite healthy pantry staples.

Whole-Wheat Flour and White Flour. Obviously, whole-wheat flour is the healthy choice here, but I do keep both in my pantry. The two flours can be mixed or used separately. Homemade berry scones, muffins, or bread are always scrumptious.

Tea Bags. Whether you enjoy hot tea or iced tea, tea bags are a great item to keep on hand. They only require water and have a long shelf life.

Dried Herbs and Spices. With long shelf lives and various nutritional properties, herbs and spices make any dish instantly tastier.

Sugars. Though I am an advocate for low sugar intake, sugars do come in handy in moderation. My pantry always contains a box of brown sugar for baking.

Honey. I always keep a jar of honey (local West Virginia honey) in my pantry. It’s great for adding to teas and desserts.

Fever Reducer. This isn’t necessarily a pantry item, but it’s a good idea to always have at least one bottle of fever reducer.

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