Welcome to Tasty Tidbits, your go-to guide for making the most out of shelf-stable foods like canned goods, dry beans, and whole grains, including oatmeal, pasta, and rice. Brought to you by Live Well Alabama, each edition highlights a pantry staple, sharing nutrition facts, easy storage tips, simple prep ideas, and creative recipes. Whether you’re stocking up or stretching your grocery budget, Tasty Tidbits will help you turn shelf-stable ingredients into delicious, nutritious meals.

Nutrition Nuggets

• Whole grains include the whole grain kernel. Refined grains remove parts that contain most of the fiber and nutrients.
• Some foods are made from a mix of whole grains and refined grains. Only foods with 100% whole grains are considered whole-grain foods.
• Whole grains provide fiber, which helps you feel full, can help improve cholesterol levels, and reduces the risk of heart disease. Whole grains also provide many B vitamins and essential fatty acids to help carry oxygen in the blood and support a healthy nervous system.

How to Store

• Store in a pantry, cabinet, or sealed container on a countertop.
• Oatmeal’s shelf life can be extended by 1 year. Pasta’s shelf life can be extended 2 to 3 years after the use-by date stamped on the package.
• Brown rice has a shelf life of 1 year after the use-by date.

How to Prepare

• Oatmeal can be prepared by adding it to boiling water or milk, or used dry for some recipes.
• Pasta and rice are prepared by adding them to boiling water.
• A rule of thumb is to add 1 part grain to 2 parts water.

How to Enjoy

• Oatmeal is prepared with fruit, nuts, or seasonings like cinnamon or nutmeg. Mix with nut butter for easy snack bites. Toast and use in granola for yogurt or bake into granola bars, breads, or desserts.
• Pasta is perfect as a base for various sauces. Add to soups or salads. Mix with summer veggies and herbs for a pasta salad.
• Rice is great as a side dish, added to soups, used in casseroles or sushi, or used as a base for creating flavorful bowls with vegetables and lean proteins.

Did You Know?

• Rolled oats (old-fashioned) are created when oat groats are steamed and rolled into flakes, which allows them to stay fresh longer and cook faster.

Recipes

Rice

INGREDIENTS

• 2 cups water
• 1 cup rice

DIRECTIONS

1. In a small or medium pot, bring water to a boil.

2. Add rice and bring back to a boil.

3. Reduce the heat, cover the pot, and keep the water and rice at a simmer.

4. Simmer until all the water is absorbed and the rice is tender.

5. Turn off the heat and let the rice sit for a couple of minutes to absorb any remaining liquid. Fluff the rice with a fork.

Tip: Serve as a side dish or use as a base for a bowl, adding protein and vegetables. Rice can be saved in the refrigerator and used the next day for fried rice.

Fried Rice

INGREDIENTS

• 2 cups rice, cooked
• 2 tablespoons oil
• 1/2 cup celery, chopped
• 1/4 cup onion, chopped
• 1 package frozen vegetables (or any vegetables of choice)
• 1 tablespoon soy sauce, reduced sodium
• Pepper to taste

DIRECTIONS

1. Heat oil in a large skillet and add celery and onion. Stir-fry for 2 minutes.

2. Add the vegetables and keep stirring until they are tender crisp.

3. Add the cooked rice, sprinkle with soy sauce and pepper, and stir-fry for 2 minutes or until the rice is heated.

Oatmeal Your Way

INGREDIENTS

• 1/2 cup oats
• 1 cup milk or water
• Optional: vanilla, cinnamon, pumpkin pie spice, coconut, chopped nuts, nut butter, flax or chai seeds, pumpkin seeds, dried fruit, strawberries, blueberries, banana, apples, honey

MICROWAVE DIRECTIONS

1. Place oats and the water or milk in a microwave-safe bowl.

2. Heat in the microwave on high for 90 seconds, adding 15-second increments as needed.

3. Add more water or milk if a thinner consistency is desired and stir. Add the toppings of your choice.

STOVETOP DIRECTIONS

1. In a small saucepan, stir water or milk with oatmeal.

2. Bring to a boil over medium-high heat. Reduce heat to medium-low.

3. Cook for 2 to 5 minutes or until oatmeal is thick and creamy, stirring occasionally.

4. Remove from heat and let stand 1 minute before adding toppings.

Pasta

DIRECTIONS

1. Bring a large pot of water to a rolling boil.

2. Add the pasta and return to a rolling boil.

3. Boil uncovered until the pasta is cooked, but firm to the bite. Strain the pasta.

ADDING TUNA OR CHICKEN

INGREDIENTS

• 12 ounces dried spaghetti or fettuccine
• 1/4 cup olive oil
• 2 cloves garlic, minced
• 1/8 teaspoon hot red pepper flakes
• 2 6-ounce cans of tuna or chicken
• Optional: 5 to 8 ounces fresh spinach

DIRECTIONS

1. Cook the pasta according to package directions and save 1 cup of the boiling pasta water once it is finished.

2. While the pasta is boiling, heat the olive oil in a large skillet on medium-low heat.

3. Add the garlic and hot pepper flakes. Cook until the garlic is fragrant.

4. Add the tuna or chicken and shred into fine flakes with a fork. Keep warm over low heat.

5. Combine the strained pasta and the tuna mixture. Use tongs to toss together.

6. Add spinach if desired and toss. Use some of the reserved pasta water to help loosen the pasta as needed.

Learn More

For more Tasty Tidbits, visit www.LiveWellAlabama.com.

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