As Supplemental Nutrition Assistance Program benefits are cut in half due to federal funding gaps and grocery budgets shrink, more Mississippi families are relying on pantry staples to make ends meet. Nearly 385,000 residents – about 13% of the state’s population – receive SNAP assistance. According to the U.S. Census Bureau’s most recent data, about 9,680 of those recipients are residents in Lowndes County. Governor Tate Reeves acknowledged in an Oct. 27 social media post that there is “no simple way” for state governments to fill the funding gaps left by the shutdown.

The Trump Administration initially said SNAP recipients would not receive benefits in November. But several national media outlets reported Monday that the administration, in response to a court order, would distribute enough United States Department of Agriculture emergency funds to cover half of normal benefits this month.

This leaves families and individuals in a difficult position, often turning to local soup kitchens and food banks for help stretching their budgets. It’s a stressful and uncertain time, but nutrition experts say there’s still room for hope – and for good food. With a few simple strategies and some shelf-stable basics, it’s possible to make meals that are nourishing, affordable, and comforting, even when options are limited.

“The biggest concern would be making sure that people are eating a fully balanced, nutritious meal,” says Andres Dueñas, MS, RDN, LDN, CHES, a registered dietitian with Morrison Healthcare at Baptist Memorial Hospital Golden Triangle. “But a lot of shelf-stable foods are surprisingly nutritious and versatile. It’s about balance, variety, and using what you have creatively.”

When it comes to pantry staples, Dueñas highlights canned and frozen vegetables, beans, nuts and seeds, corn-based products, rice, peanut butter, oatmeal, and whole grains as versatile, budget-friendly options. Canned beans are high in protein and very affordable, he said. “The only caveat I have is making sure it’s a low sodium item. Bushes, Kroger, and Walmart brands all make low sodium options, and if you’re in the Starkville area I recommend Aldi.” Even dry beans are a great option – one pound can feed a whole family multiple times over if you soak and cook them in advance.

Nuts and seeds are calorie- and nutrient-dense snacks. Unsalted peanuts, pistachios, pecans, or mixed bulk nuts are great for health and budget. “Just avoid chocolate-covered or glazed varieties, which are more expensive and add sugar you don’t need,” Dueñas said. “Those are great little treats, but we’re trying to make a budget last so bulk purchase is best.” Other shelf-stable favorites include tortillas or taco shells, rice, and plain oatmeal. When possible, he recommends choosing whole grain pastas, breads and brown rice for added fiber and protein.

Even the simplest pantry ingredients can taste vibrant with the right seasonings. Dueñas suggests low-sodium or salt-free spice blends like Tony’s Creole Salt-Free seasoning or individual spices such as paprika and mustard. “Pick and choose your seasonings based on affordability. You don’t need more than a teaspoon of salt a day – any type of salt, pink, kosher, Himalayan, it doesn’t matter,” he said. “If you want to do any salts, be sure you’re adding them separately and choose pre-mixed seasonings that are salt-free.”

He also notes that seed and plant oils, often avoided in popular diets, are actually a healthy source of unsaturated fats. “The standard American diet is very high in saturated fat.” he explained. “Using unsaturated fats from plant oils is good for overall health, even if someone is hesitant at first. We’re trying to make budgets last, and (seed and plant) oils are perfectly fine for you.”

Dueñas encourages one-pot dishes like chili or vegetable medleys that combine beans, rice or quinoa, canned corn, tomatoes, and spices. Lean meats are optional, when affordable, but beans or legumes can carry the meal nutritionally. “You can make a hearty one-pot chili with canned beans, corn, tomatoes or even rotel if that’s what you have, and your seasonings of choice,” he said “ It’s affordable, filling, and still nutritious, even without meat.”

To combat meal fatigue, he suggests simple variations: swap black beans for white beans, or mix different canned veggies into a medley. Even frozen vegetables work well. “The same food can taste different just by switching the beans or using a new seasoning,” Dueñas said. “Or you can change the method of how you prepare the dish. For example, you can fry last night’s rice in some canola oil and add some frozen mixed vegetables to make stir-fried rice.”

Eating well on a budget or relying on shelf-stable foods isn’t about deprivation. With a few versatile staples, smart seasoning choices, and a little creativity, families can enjoy meals that are both nourishing and satisfying. “It’s about stability and balance,” Dueñas said. “A meal from the pantry can still be a meal of care.”

READER FAVORITES

• 

  ‘Bears, beets, brownies’

  By Ashlynd King • 2 days ago