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12 Must-Haves In Your Kitchen – 2

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Continued From: 12 Must-Haves In Your Kitchen – 1


#7. Heart-Healthy Canned Tuna



No pantry is complete without a few cans or pouches of water-packed tuna.
1. Tuna can help add healthy omega-3 fats and protein to a variety of dishes, including omelets, enchiladas, or vegetable dips.
2. Eat no more than 12 ounces of lower mercury seafood a week; because white (albacore) tuna is higher in mercury, pregnant and breastfeeding women should not eat more than 6 ounces a week.


#8. Add Some Crunch With Nuts



If you regularly eat nuts as part of a healthy diet, you may reduce your risk of heart disease.
1. They’re an excellent source of protein, fiber, good fats, and other healthy nutrients.
2. Nuts pair well with sweet and savory foods.
3. Use unsalted nuts in cereals or as a meat alternative in pasta, grains, salads, or vegetables.
4. Eat them with fruit or yogurt, in desserts, or as a nutritious snack.


#9. Whole-Grain Goodness



1. Brown rice is a healthy, high-fiber whole grain.
2. Couscous, bulgur, and farro are available in whole-grain versions, too.
3. These versatile grains complement any meat, fish, poultry, or vegetable as a centerpiece or side dish.
4. Couscous, bulgur, and the seeds of the grain-like plant quinoa can be cooked quickly.
5. For richer flavor, cook grains in stock and combine them with colorful vegetables, nuts, and seeds.


#10. Most Versatile Staple: Ready-to-cook Pasta



A family favorite, pasta goes with virtually all meats and vegetables; and comes in a variety of shapes, sizes, and colors to help make meals more interesting.
1. Get more fiber by choosing whole-grain or whole-grain blend pasta or soba noodles.
2. Add dried pasta to soups and casseroles.
3. Clean out the vegetable bin and make a nutritious pasta primavera or stir-fry; or load pasta with meat sauce or plain olive oil.


#11. Beans, A Protein Powerhouse



Make sure your pantry is stocked with a variety of beans. Whether dried or canned, beans are an inexpensive alternative to animal protein and an excellent source of fiber.
1. Serve them as a side dish or add them to soups, omelets, tacos, casseroles, or salads.
2. Thoroughly rinsing canned beans can slash sodium content by 40%.


#12. Play With Pasta Sauce



Whipping up quick meals is a cinch when you have your favorite prepared marinara sauce on hand.
1. Spuds, vegetables, and chicken breasts are transformed when topped with sauce and a sprinkle of cheese.
2. Make English muffin pizzas or add the sauce to meatloaf; you also can jazz up the sauces with extra herbs and vegetables.
3. IMPORTANT: Read nutrition labels to find out the amount of calories, fat, and sodium in your sauce.


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