de santis: some creative ideas for meals when the pantry is almost empty

chickpeas and pasta is an unlikely pair, but they are delicious and good for you.

by andy de santis, rd

published apr 21, 2020

last updated apr 15, 2021

2 minute read

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2 minute read

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de santis: some creative ideas for meals when the pantry is almost empty

running out of food? you might feel unmotivated to cook but don't run to the grocery store just yet — use your pantry items as creative and nutritious substitutes.

considering how increasingly challenging grocery shopping and food access has become, it may be time to get creative in the kitchen. i’m going to share some of my favourite economical food combinations using ingredients you probably already have at home (or can at least get next time).there are many food combinations you might not have thought would go well together. the foods i’ve selected fall closely in line with the mediterranean diet principles, which may even help boost your mood.

peanut butter and oatmeal

both peanut butter and oatmeal can probably be easily found in your pantry. economical and long lasting, both are excellent sources of healthy fat and dietary fibre. whenever i suggest combining the two, however, my clients often look at me funny. if you find yourself doing the same, check out this deliciously simple peanut butter banana chia oatmeal recipe from eating bird food.if you’re looking for something a bit more advanced, try the overnight oat version of this recipe from the minimalist baker. with just five ingredients, it’s the perfect go-to breakfast.Â

lentils and canned salmon

lentils and canned fish are not exactly the most sexy ingredients, but they are accessible, affordable and both are great sources of vital nutrients.salmon is among the highest sources of both vitamin d and omega-3 fatty acids, while lentils â€” as well as other legumes â€” are unmatched in their fibre content.if that’s not enough to convince you, try this lentil salad with salmon recipe from eating well.Â if you don’t have salmon, you can substitute with your preferred canned fish.Â

avocado and tofu

everyone has heard of avocado toast, but have you tried avocado toast topped with tofu scramble?i love getting people to eat more tofu because itâ€™s a great way to increase your intake of plant-based protein. and if you’re looking for healthy fats and fibres, avocados have it all.last week, we talked about my tofu scramble recipe. this week, take it to the next level with this avocado toast tofu comboÂ from lighter.

chickpeas and pasta (aka, chickpea bolognese)

the italian in me would be remiss if i didnâ€™t try to change up your ideas of what a spaghetti bolognese could look like.who says it always has to use ground beef? chickpeas bring plenty of protein to the party and go great with tomato sauce, which i’m sure many have in their pantry.once again, this is a great combination from a nutritional perspective because chickpeas bring plant-based protein into the fold as well as an incredible amount of fibre â€” which we all need more of.the minimalist baker came through once again with an epic, yet straightforward, chickpea bolognese.bon appetit!andy is a registered dietitian and multi-book author who has operated a private practice in toronto since 2015.Â he spends his free time eating, writing and talking about kale @andytherd. he can be reached at andytherd.com