The Palatable Pantry

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

Welcome to a strange and solitary new way of life. Our grocery store shelves and produce aisles might look a bit barren, so it is critical to stock up on nutrient-dense and healthful foods the best we can.
If you have not already done so, I recommend making lentils, canned beans, chickpeas, quinoa, brown rice and pasta your staples. Chickpea, bean or quinoa-based pastas may be more readily available (most people are unfamiliar with them); they are cheap, healthy and high in protein. 
Some favorite protein and nutrient-dense foods to keep stocked in your pantry include:  
  • 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.
Feel free to reach out to me with any pantry questions, recipe ideas or nutrition facts via e-mail. Please also check out my Instagram account @Syd.Play.Eat for more easy, healthy recipes.

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!