Stocking the Pantry for Quick Meals

Cooking for someone with diabetes, whether yourself or someone else, is really just a commitment to cooking healthy on a day-to-day basis. When your pantry is properly stocked, quick meals are a snap as you only have to shop the perimeter of your store for the fresh ingredients:  meat , poultry, fish or seafood; fresh fruits and vegetables; and dairy products.

Here's a no-stress shopping list for your staples:

Canned Goods (reduced-sodium, low-fat)

• Beans: black, cannellini, garbanzo (chick peas), kidney, navy, pinto, and white
• Beef broth
• Chicken broth
• Vegetable broth
• Evaporated skim milk
• Tomato sauce
• Tomato paste
• Tomatoes: crushed, diced, and whole
• Tuna and salmon, packed in water

Beans, Legumes, Grains, Pasta, and Rice

• Dried beans: black, cannellini, chick peas, navy, pinto and white, black-eyed Legumes: black-eyes peas, split peas, brown and red lentils Couscous
• Instant polenta or stone-ground cornmeal
• Pasta: angel hair, farfalle (bow-tie), fettuccine, lasagna, linguine, penne, Oriental rice sticks, rotelle, spaghetti, and ziti
• Rice: Arborio, basmati, brown, long-grain, quick-cooking, and wild

Oils/Fats

• Cooking spray
• Oils: canola, olive, and dark sesame

Condiments and Miscellaneous

• Artificial sweeteners
• Asian chile sauce
• Baking powder and baking soda
• Capers
• Cocoa powder
• Cornstarch
• Cream of tartar
• Dried chiles
• Dried mushrooms
• Dry bread crumbs (unseasoned)
• Extracts: almond, lemon, pure vanilla
• Flours: all-purpose and whole-wheat
• Hoisin sauce
• Honey
• Ketchup (low-sodium)
• Light maple syrup
• Molasses
• Mustard: Dijon and yellow mustard
• Natural peanut butter
• Fat-free and reduced-fat salad dressings
• Rolled oats
• Salsa
• Sugar and brown sugar
• Sugar-free and unflavored gelatin
• Sun-dried tomatoes (dry-packed)
• Low-sodium soy sauce
• Spreadable fruit preserves
• Vinegar: balsamic, red wine, and white wine
• Worcestershire sauce (low-sodium)

Seasonings

• Cajun blend
• Chili powder
• Chili seasoning mix
• Cinnamon
• Cloves
• Crushed red pepper flakes
• Ground Cumin
• Curry powder
• Ginger
• Dried herbs: basil, bay leaves, dill weed, oregano, rosemary, sage, saffron, tarragon, and thyme
• Garlic powder and garlic salt
• Italian seasoning mix
• Mexican seasoning mix
• Paprika
• Poppy seeds
• Pepper
• Salt and kosher salt
• Taco seasoning mix (low-sodium)

For the Freezer

• Boneless, skinless chicken breasts
• Egg substitute
• Frozen corn kernels
• Frozen unsweetened fruits and berries
• Fruit juice concentrate
• Frozen filo dough
• Frozen puff pastry sheets

If you keep these staples on hand, you'll always be able to whip up a quick, healthy, delicious meal—one that is diabetes-friendly and will help you take good care of your blood glucose levels.