1. Cauliflower

This beautiful veggie is loaded with vitamin C and fiber, and can be used in so many ways. Today, cauliflower ‘rice’ is a super popular low carbohydrate alternative to rice (simply process raw cauliflower in a food processor until it resembles small pieces of rice!). We love this white veggie, whether steamed, roasted, boiled or raw!


Recipe Ideas:

Easy Mashed Cauliflower

Light Loaded Potato Soup (with hidden low carb veggies)


2. Canned Beans

Canned beans are a fantastic pantry staple that can be added to almost anything. With no prep time needed, add to a breakfast burrito, toss into a salad, or serve in one of our yummy recipes below. We can’t forget to mention that beans are loaded with healthy fiber!

Recipe Ideas:

Italian 3 Bean Salad

Sweet White Bean Pumpkin Dip

Vegan Black Bean Brownies

Vegan Black Bean Burgers with Roasted Red Pepper Sauce


3. Apples

Whole pieces of fruit are the perfect snack for on-the-go, in a lunch bag and to include in meals and snacks right at home.  Stew apples on the stove or bake in the oven with warm spices like cinnamon and clove, or enjoy fresh slices dipped into yogurt or peanut butter. Not only are these beauties delicious, but are packed with fiber and pectin, keeping you fuller longer.

Recipe Idea:

Light & Festive Apple Cranberry French Toast Bake


4. Skim or Low Fat Milk

Getting in the recommended servings of dairy each day is so important. Skim and lowfat dairy are a perfect addition to any hot or cold cereal, smoothie and soup. Add to coffee, tea or hot chocolate to increase flavor without the added calories. Skim and lowfat milk are a great alternative to fattier milks because they have less saturated fat and the same amount of calcium and vitamin D!

Blueberry Lemon Cake Overnight Oats

Recipe Ideas:

Blueberry Lemon Cake Overnight Oats

Light Chocolate Peppermint Cheesecake Mousse


5. Onions

Onions are so flavorful on their own, whether eaten raw, roasted or sauteed. Try raw onion in our yummy salsa or bean salad or slow cooked in our pot roast. Add sweetness to your dish by slowly caramelizing onions on the stovetop. Who doesn’t love a ton of flavor with practically no calories!

Recipe Ideas:

Garden Fresh Salsa

Lower Sodium Slow Cooker Pot Roast

Italian 3 Bean Salad


6. Garlic

Garlic, like onions, are a one two punch of flavor for very low calories. Add to recipes raw for a strong spicy flavor or cook to sweeten. Garlic is delicious when grated into sauces and soups, toss minced with vegetables to roast, or add to fresh salsa.

Recipe Ideas:

Simple Steamed Garlic Broccoli

Quinoa Chili


7. Eggs

Eggs are packed with high quality protein as well as vitamins and minerals. Hard boil, poach, bake, the options are endless. Enjoy eggs anytime of day with our scrumptious recipes below!


Recipe Ideas:

Greek Spaghetti Squash with Turkey Meatballs

Spring Vegetable Frittata


8. Chicken breast

Loaded with lean protein, chicken breast are a great addition to any healthy diet. Chicken doesn’t have to fried to be delicious either! Try marinating in your favorite Italian salad dressing and baking, or coating in your favorite sauce, nuts and spices. Prep several chicken breast to add to salads, sandwiches and more throughout the week.

Recipe Ideas:

Sesame Chicken

Pecan Crusted Chicken


9. Leafy greens

Pick up a bag of greens or a tub of salad mix today! There are too many ways to count to incorporate more  greens. Add to an omelette, soup, salad, sandwich, wrap and more!  When it comes to selecting salad greens, the darker the better! More color equals more vitamins and minerals.

Recipe Idea:

Light Vegetarian Italian Wedding Soup

Spinach and Artichoke Chicken


10. Avocado

Avocados are a delicious creamy fruit loaded with healthy monounsaturated fats. Try mixing avocado with canned tuna rather than using mayonnaise. Use as a spread on your sandwich or add cubed avocado to your salad to make it extra satisfying.

Raw Green Pea & Avocado Dip

Recipe Idea:

Raw Green Pea & Avocado Dip

Key Lime Avocado Pie Shooters

Check out our blog on the first 10 Dietitian Approved Pantry Staples here!

10 Dietitian Approved Pantry Staples