Your 3 Pantry Must-Haves....

Things you may not have been eating but should (and they can easily be kept in your pantry, at the ready).



1.  FRESH OR CANNED PUMPKIN Pie is great, but pumpkin can be so much more!  Pumpkin is rich in carotenoids - health - enhancing compounds that help maintain eye, lung and heart function.

Suggested Uses:  Homemade pumpkin bread or pancakes are wonderful and nutritious, but also try a quick pumpkin "pudding" (pumpkin puree with low-fat plain yogurt and a dash of pumpkin pie spice, which includes cinnamon, ginger, nutmeg and allspice) or a savory pumpkin soup.


2.  PEARL BARLEY  This grain boasts both soluable fiber, so it keeps you feeling full, aids digestion, helps lower cholestrol and controls blood sugar response - all that, plus a healthy nutrition profile (low in fat, full of vitamins and minerals).

Suggested Uses:  Serve it as a side dish (cook in low sodium broth), in soups and stews, and as an alternative to rice in stir-frys or pasta in casseroles.

Tip:  Barley takes a while to cook (like most whole grains), so make a big batch, divide and freeze it for later.  Cooked barley will last for one week in the fridge or three months in the freezer.


3. POUCH OR CANNED SALMON is an at-the-ready alternative to the usual tuna and is an excellent source of omega-3 fatty acids, lean protein and even calcium if you leave in the bones (they're soft; just mash them with a fork).  Opt for wild-caught salmon, if possible.

Suggested Uses:  Try as a salad topper, casserole ingrediant and sandwich and wrap filler.