August 23, 2010 Rethinking Staples

When someone says they need to “swing by the grocery store to pick up a few staples,” it’s pretty easy to imagine what they might walk out with: eggs, milk, bread, sugar, salt. They might also have cheese, orange juice, a box of cereal, and whatever passes for a snack-food favorite in their house.

In this context of the word, reference.com defines staple as “a basic or necessary item of food.” But when you compare the list above with what we’re supposed to eat every day, there’s no denying that what the average person thinks of as staples comes up short. Maybe that means it’s time to rethink what qualifies as a staple food in our homes; maybe the most important step on the road to eating right is adopting a new idea about what qualifies as a ‘basic or necessary food item.’

Shopping for planned meals might seem easier at first glance. You know what you’ll need, and it doesn’t have to keep for than a day or three. Keeping the kitchen stocked with items that will last for a month a more and can meet our daily dietary needs isn’t difficult, however. It just requires giving the food pyramid a little thought when jotting down the list of things to grab from the local megamart or corner grocery store.

Grains
Bread was on the list before, and possibly a whole grain cereal. Add whole grain pastas, brown rice, and other storable grains to your list to round it out. Our authentic imported brown basmati rice, sprouted brown GABA rice, brown jasmine rice, and golden quinoa can last a long time in the pantry. For quick meals, any of our frozen whole grains will keep in the freezer until you need them.
Vegetables
While fresh vegetables are best, the frozen and canned varieties can still deliver your daily recommended servings. Frozen broccoli can provide for your needs in the dark-green department, while canned sweet potatoes can meet your orange requirements. Frozen vegetables for stir-fry can quickly become a side of steamed veggies for any meal. Beans and lentils can stay in the pantry for months.
Fruits
Just like veggies, fruit is always best fresh – but that doesn’t mean it’s the only option. Canned fruits can still meet your daily needs, and will keep on the shelf for months – just be careful to grab fruits packed in water or light, natural syrups instead of heavily sugared or high fructose corn syrup. Dried fruits will keep longer than fresh fruits, and can easily be added to salads or cereals – or eaten right out of the box for a snack (like raisins).
Milk
Milk and yogurt may not last more than a week or so, but plenty of other foods that can contribute to your daily calcium needs will. The frozen broccoli that made the list for veggie needs is calcium rich, as are white beans and sesame seeds. Almonds are also calcium-rich, and mixed with dried cherries can make a delicious snack.
Meats & Beans
Most meats can keep for weeks in the freezer, but many other storable foods can meet your protein needs too. Beans of all types will last in the pantry, as will nuts and seeds. Our frozen whole grain quinoa will keep beautifully in the freezer – and in addition to being a whole grain, it’s also a complete protein (as well as a great source of complex carbohydrates).

With just a few adjustments to your own list of food staples, you can always be ready for a full day of eating right. Everything your body needs can be stored in the kitchen, waiting for the day when that trip to the grocery store can’t happen as planned, or even when you just plain don’t feel like going.

When you’re ready to take it to the next level, a little extra nutrition know-how can turn your basic food stores into delicious, healthy meals. Here’s a few examples:

Eaten with beans or lentils, brown rice becomes a “complete protein.” No time for a trip out for meat? Red beans and rice can satisfy a portion of your daily needs for three different food groups.
Quinoa makes a terrific breakfast when topped with dried fruits and a little honey, and it goes a long way towards meeting your needs for three different food groups. Or, mix it with your frozen stir-fry vegetables for a delicious vegetarian dinner that knocks out many of your daily nutritional needs. Recipes like Black-Bean and Tomato Quinoa can deliver on as many as four food groups.
Peanut butter and apple butter on whole grain bread can serve as some of your daily intake for three different food groups. (Just make sure to read the labels on your peanut butter and apple butter, to make sure they’re not overpacked with processed sugar.)

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