What's in a Registered Dietitian's Pantry?

Keeping your kitchen stocked with the nutritious foods makes it easy to prepare well-balanced meals and snacks. Penn Bariatric and Metabolic Surgery Program dietitian, Cara Stewart, RD, LDN, shares items she consistently stocks in her kitchen.

• Leafy Greens – An excellent source of Vitamin A, Vitamin C and iron, and a good source of fiber. Use raw in salads and smoothies, or sauté with garlic for an easy side dish. Check farmer’s markets for fresh, seasonal varieties and keep frozen spinach for an easy addition to any meal.
• Lentils – Easy to cook and high in protein and fiber. Add to soup or use cold and toss onto a salad. Try blending with herbs and spices for a satisfying dip.
• Canned salmon - Convenient, inexpensive, and an excellent source of Vitamin D, protein and heart-healthy omega-3 fatty acids. Mix with hummus for a tasty sandwich filling, or add to salads, casseroles and omelets.
• Almonds and almond butter – A good source of protein, fiber and healthy fats. Toss unsalted almonds onto a salad, cereal or yogurt or pack for a quick snack on-the-go. Spread natural almond butter onto whole grain toast, crackers, or fresh fruit for a quick breakfast or snack. With any type of nut or nut butter, be sure to stick to a single serving to keep calories in check.
• Quinoa - Quick-cooking and a good source of protein and fiber. Cook like hot cereal for breakfast, toss with vegetables for a quick side dish, or mix with an egg and herbs for a homemade veggie burger.
• Sweet potatoes – An excellent source of Vitamins A & C and a good source of fiber. Bake and top with cinnamon or slice and toss with olive oil for easy oven fries.
• Eggs – A good source of protein and B vitamins. Hard boil for a quick snack, scramble for breakfast, or make a frittata for a quick lunch or dinner.

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