HEALTH AND WELLNESS NEWSLETTER

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JULY 2020

STRETCHING YOUR PANTRY WITH STAPLES

When you stock your pantry with basic staples, you can create a multitude of meals without having toleave home. Load up at the store with these must-have items, then mix and match to make deliciouscreations. You can also add in items from your fridge or freezer depending on availability.

STOCK YOUR PANTRY WITH THESE ESSENTIALS • Whole grains: rich in fiber, vitamins, minerals and antioxidants Amaranth, barley, brown rice, buckwheat groats (kasha), bulgur, farro, millet, quinoa• Canned & dried legumes: rich in fiber, good source of protein Black beans, garbanzo beans, kidney beans, lentils, lima beans, pinto beans, white beans (cannellini)• Canned tomato products: rich in lycopene and beta-carotene Tomato paste, tomato sauce, diced tomatoes, crushed tomatoes• Breads, pastas and cereals: look for items containing at least 3g fiber per serving Whole grain breads, whole grain or bean-based pastas, low sugar cereals, oatmeal, tortillas• Healthful cooking fats: contain monounsaturated fatty acids Olive oil, canola oil, avocado oil• Dried or canned fruits & veggies: excellent source of fiber, vitamins, minerals, antioxidants Raisins and dried fruits, roasted red peppers, salsa, canned fruits, canned vegetables• Shelf-Stable Proteins: high sources of proteins and healthy fats Canned seafood chicken (mackerel, salmon, sardines, chunk light tuna) or chicken, jerky, nuts and seeds, nut/seed butters, dried milk powder• Condiments and seasonings: a healthy way to add flavor and antioxidants Ketchup, mustard, olive oil mayo, reduced sodium soy sauce, reduced sodium teriyaki sauce, dried herbs and spices, olive oil, avocado oil, walnut oil, vinegars, lemon juice, lime juice, garlic, honey, maple syrup, ground cinnamon

GRAB THESE FREEZER FAVORITESComplete your meals by having items handy in your freezer to round out meals.• Fruits and vegetables Keep a variety of frozen fruits and vegetables available for side dishes or add to recipes• Grains & breads Whole grain waffles, pancakes, breads, pizza crusts• Plant-based & animal proteins Edamame, veggie burgers, meats, chicken, seafood, liquid egg whites

PANTRY-MADE MEALSThese meals can either be made entirely with items in the pantry, or add in some optional fresh or frozen ingredients, depending on what you have on-hand.

Beans & LegumesBlack Bean BurgerRice and BeansTacos, Burritos or NachosChilis & StewsLentil SoupMeatless MeatballsBuddha BowlDips & HummusAdd to Pasta SauceEgg ScramblesRoasted Chickpeas

Beans & Legumes cont.SaladsFalafelCurryCanned TomatoesPasta or Pizza SauceTomato SoupChili & StewsSalsaShakshukaCurries

GrainsOatmeal – hot or overnight oatsNourish BowlsSaladsMeatless Meatballs or PattiesCanned Tuna or SalmonSandwiches, Wraps, or SaladsQuesadillasTuna or Salmon Cakes

T. 413.591.6729 F. 212.202.4907 well-concepts.com info@well-concepts.com

WHITE BEAN PESTO DIPINGREDIENTS:1 15-ounce can cannellini beans (white kidney beans), rinsed, drained¼ cup purchased pesto2 to 3 teaspoons fresh lemon juice

PREPARATION: Add beans to a food processor or blender. Blend until beans are smooth; add pesto and lemonjuice; season with salt and pepper.

Serves 12Serving Size 2 tablespoons: Calories 90; Fat 5g; Sodium 160mg; Carbohydrate 10g; Fiber 3g; Protein 3g

MEXICAN QUINOA SALAD INGREDIENTS:1 ½ cups corn (fresh, frozen or canned)1 medium zucchini, cut lengthwise into 1/4-inch planks6 tablespoons extra-virgin olive oil¼ cup lime juice1 ½ teaspoons ground cumin3 cups cooked quinoa 3 cups baby arugula (or seasonal greens)1 15-ounce can no-salt-added black beans, rinsed 1 cup salsa (pick your favorite)½ cup chopped fresh cilantro, divided¾ cup crumbled feta or goat cheese1 avocado, diced, divided

PREPARATION: Heat a grill pan coated with cooking spray over medium-high heat. Grill zucchini, turning once, until charred and tender, about 2 minutes per side and remove. Coarsely chop zucchini. Grill corn, turning occasionally, until slightly charred.Whisk oil, lime juice and cumin in a large bowl. Add the zucchini, the corn, quinoa, arugula, beans and half each of salsa, cilantro, cheese and avocado. Gently toss to combine. Top with the remaining salsa, cilantro, cheese and avocado.Tip: To make ahead, prepare salad as directed, omitting avocado. Cover and refrigerate for up to 3 days. Add avocado just before serving.

Serves 6Serving size: 1½ Cups: Calories 458; Fat 28g; Sat Fat 5.6g; Sodium 440mg; Carbohydrate 46.5g; Fiber 9.6g; Protein13.8g; Cholesterol 15mg; Sugars 7g

RECIPE CORNER: SUMMER PANTRY-STRETCHING RECIPES