The Palatable Pantry: Nutrition Tips and Pantry Staple Recipes
By Sydney Karp Poll, a local holistic health coach, chef and friend of Care for Real
- Bone Broth – Bone broth is higher in protein and collagen than regular broth or stock. It is a great addition to homemade soups or sauces and can sipped on its own.
- Beans – Canned beans and packaged lentils are high in fiber, good source of protein and ready to use in soups, chili, salads or served as an accompaniment to your meal. A white bean dip is simple to make and a tasty alternative to hummus and can be used as a snack, as a sandwich spread or even as a dressing for salad!
- Whole Wheat and Mock (i.e. lentil, chickpea)
- Pastas – Use these instead of a white flour pasta for extra protein and nutrients. Read the ingredient labels to make sure they don’t include any artificial additives.
- Grains (e.g. teff, oats, quinoa, farro, rice) –Whole grains are, for the most part, interchangeable in recipes. Cook them with bone broth for added protein and flavor.
White Bean Dip
· 1 15 ounce can of cannellini beans
· 2 tbs water
· 1 tbs lemon juice
· 1 tbs olive oil
· 2 garlic cloves
· salt and pepper to taste
· additional olive oil for serving
1. Blend all ingredients in a food processor until smooth
2. Season to taste with salt and pepper as you go
3. Place in a bowl and top with a drizzle of olive oil
Use as a dip, sandwich spread or thin with balsamic vinegar for a unique salad dressing.
Sydney will be contributing more recipes and tips in the future. We hope you enjoy this recipe and check back for more soon!