ReZoom

This is the second in ReZoom's series about turning your kitchen into a veritable cornucopia of possibility for cooking vibrant, healthy meals.

Pantries have come a long way since your grandmother's larder, and this underappreciated area of the kitchen has the ability to rejuvenate not only your dinner repertoire but also your health. A well-organized and well-stocked kitchen pantry full of the right non-perishable items can turn weeknight dinner dilemmas into fast and nutritious meals and snacks.

Whole Hog on Whole Grains

Avoid bleached, refined flour products in favor of whole grain versions whenever possible for added vitamins and minerals, fiber and antioxidants. Stock your pantry with a variety of grains including brown rice, wild rice, quinoa, whole wheat couscous, quick-cooking barley and bulgur (the main ingredient in tabouli and a good rice or couscous substitute). Try swapping regular dried pasta for whole wheat versions to consume the recommended three servings of whole grains each day.
Legumes (beans and lentils) provide a good source of folate, iron, fiber and a number of other nutritive benefits, while adding bulk and lean protein to soups, salads and spreads. Stock up on dried or canned varieties of kidney, lima, navy, pinto and black beans, black-eyed peas, chickpeas and dried lentils.

If stored properly — in a dry, dark, cool place — many "uncrushed" grains can last up to a year (any longer is unadvisable). It is recommended that oils not be kept for more than 10 months and should, as well, be stored in a cool, dark place. Cold pressd oils last longer, but are more expensive. The best place to preserve nuts is in metal containers as plastic storage bags are permeable and allow oxygen in. For more information on shelf life and ideal storage, visit the University of North Dakota's website.

Tomatoes, Broth and Beyond

Make additional shelf space for canned tomatoes, which are high in the powerful antioxidant lycopene when cooked. Opt for no-salt-added varieties of diced tomatoes, tomato sauce and tomato paste for adding to chili, stews and pasta dishes. And reach for reduced-sodium, all-natural stocks like chicken, beef and vegetable for simple soups or as fat substitutes in recipes.

Getting Your Omegas

The current USDA food guide pyramid recommends limiting oils to about five to six teaspoons per day. For your makeover, first check your pantry for any rancid oils and consider throwing away any that aren't canola or olive oil. But if you want variety, a few heart-healthy polyunsaturated fats with more flavor include sunflower, soybean, corn and sesame oils.
You can find more healthy fats from omega-3 fatty acids in light tuna packed in water and canned or packaged salmon, which also supplies protein, B vitamins and calcium (provided by tiny, digestible salmon bones).

Back to Breakfast

For quick and easy breakfasts, keep quick-cooking rolled oats in the pantry (but watch for single serve varieties high in sugar) or enriched breakfast cereals. Choose a cereal that has at least five grams of fiber per serving to stave off mid-morning hunger and fatigue.

About that Snack Attack

Most major snack manufacturers have eliminated trans fats by switching to healthier mono and polyunsaturated oils. Still, they can be found in some chips, crackers, cookies and cake mixes, so always check the labels. Hydrogenated or trans fats don't deserve a place in your upgraded pantry.

For healthier fats, opt for a palm full of nuts like walnuts, almonds and hazelnuts, or try dried fruits, fat-free microwave popcorn, pretzels or low-sugar granola bars and trail mix.

From the Ground Up

Finally, make use of wasted floor space by keeping a basket or bin full of garlic and onions and another for potatoes. These perishables need to be stored in a dark, dry place and kept separate because potatoes produce moisture that spoils onions more quickly.

First installment in our Kitchen series: Defying Description

Coming up: Refrigerator Refurbish