A well-stocked pantry has saved my butt on more occasions than I can count. Being able to open a cupboard and see a few simple things that could equal dinner is something I don’t take for granted – it’s a reassuring thing, and a luxury for many. Whether it’s because payday is too far away or I’m just too lazy to get to the market over the weekend, pantry meals warm my home and filled my belly most weeks, and have for my whole life.
When choosing non-perishable items to donate to the food bank, try to select nutritious items to fill the pantries of those with diverse dietary needs.
- Fifty per cent of food bank users are families, including children; consider donating kid-friendly items like granola bars, breakfast items like oatmeal or other hot cereals, sugar-free applesauce, or peanut- or gluten-free items for school lunches.
- If 20 per cent of people who use the food bank are seniors, consider seniors’ health issues (diabetes, heart disease, hypertension): select low-sodium canned goods, low-sugar or sugar-free canned or pureed fruits, lean proteins including peanut butter and legumes, whole grain and gluten-free pastas, and high-fibre grains and cereals.
- For families with babies and young children, consider donating baby food, infant formula, or diapers in a range of sizes (not just newborn). Nursing mums need nutrition too – fortified cereals, canned fish (especially sardines, salmon, herring and mackerel), low-sodium canned soups and stews, and parboiled grains can be beneficial, especially for parents who are pressed for time.
A pantry with a few staples you’ll use again and again can go a long way to making you feel secure. Today’s recipe is an easy one – it’s comprised of stuff you probably already have, and it’s hearty enough to feed a family of four to a comfortable degree of fullness. It’s kid-friendly, at least at my table. It’s also suitable for people with diabetes, and it reheats well for lunch at work the next day.
Whole wheat pasta with chickpeas and caramelized tomato sauce
(Makes four servings.)
- 1 lb. whole-wheat or other whole-grain pasta, such as penne or rotini
- 19-oz. (540 mL) can of chickpeas, drained and rinsed
- 1/4 cup butter
- 1/2 medium onion, finely chopped
- 4 garlic cloves, sliced
- 1/2 tsp. red chili flakes (optional)
- 5.5-oz. (128 mL) can low-sodium tomato paste
- Salt and pepper to taste
- Parsley to garnish
Bring a large pot of salted water to a boil, and add pasta. Cook according to package instructions, about 11 minutes.
Meanwhile, melt butter in a large pan over medium heat. Add onion, and cook for two minutes, until just translucent. Add chili flakes (if using) and garlic. Cook until onions and garlic have just turned golden, another three minutes. Add tomato paste. Stir constantly to keep the paste moving around the pan and cook until colour deepens and butter seems to have disappeared, four to six minutes.
Before draining the pasta, reserve about two cups of cooking water. Drain pasta, and add pasta and chickpeas to the pan. Stir, then add water half a cup at a time until sauce has loosened and coats the noodles thoroughly. Taste, adjusting seasonings as desired. Sprinkle with parsley and serve.