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Sunday, February 3, 2013

How to stock your pantry the healthy way



The best way to ensure you have everything you need to prepare delicious meals is to keep a well-stocked pantry. When you cook at home you can prepare healthy, nourishing food using quality, fresh ingredients—much better than prepared food that is often loaded with calories, fats, sodium and added sweeteners.
 
Oils, Vinegars & Condiments
 Extra-virgin olive oil for cooking and salad dressings
 Canola oil for cooking and baking
 Flavorful nut and seed oils for salad dressings and stir-fry seasonings: toasted sesame oil, walnut oil
 Butter, preferably unsalted. Store in the freezer if you use infrequently.
 Coconut oil
 Vinegars: balsamic, red-wine, white-wine, rice (or rice-wine), apple cider
 Asian condiments and flavorings: reduced-sodium soy sauce, fish sauce, hoisin sauce,
 Dijon mustard
Flavorings
 Kosher salt, coarse sea salt, fine salt
Black peppercorns
Onions
Fresh garlic
Fresh ginger
pasta sauces and salad dressings
Dried herbs: bay leaves, dill, crumbled dried sage, dried thyme leaves, oregano, tarragon, Italian seasoning blend
Spices: allspice (whole berries or ground), caraway seeds, chili powder, cinnamon sticks,ground cinnamon,coriander seeds, cumin seeds, ground cumin, curry powder,ground ginger, dry mustard, nutmeg, paprika, cayenne pepper, crushed red pepper, turmeric
 Lemons, limes, oranges. The zest is as valuable as the juice. Organic fruit is recommended when you use a lot of zest.
Honey
Pure maple syrup
Unsweetened cocoa powder, natural and/or Dutch-processed
Bittersweet chocolate, semisweet chocolate chips
Stevia or Truvia
 
Canned Goods & Bottled Items
Canned tomatoes, tomato paste
Reduced-sodium chicken broth, beef broth and/or vegetable broth
Canned beans: cannellini beans, great northern beans, chickpeas, black beans, red kidney beans
 Canned lentils
 Chunk light tuna and salmon
Grains & Legumes
Whole-wheat flour and whole-wheat pastry flour (Store opened packages in the refrigerator or freezer.)
 Assorted whole-wheat pastas
 Brown rice and instant brown rice
 Pearl barley, quick-cooking barley
 Rolled oats
 Whole-wheat couscous
 Bulgur
 Dried lentils
 Plain dry breadcrumbs
Quinoa
Nuts, Seeds & Fruits
Walnuts
 Pecans
 Almonds
 Hazelnuts
 Dry-roasted unsalted peanuts
 Pine nuts
 Sesame seeds
 Natural peanut butter
 Tahini
Pumpkin seeds
chia seeds
 Assorted dried fruits, such as apricots, prunes, cherries, cranberries, dates, figs, raisins (Store opened packages of nuts and seeds in the refrigerator or freezer.)
Refridgerator Basics
Low-fat milk or soymilk
 Low-fat or nonfat plain yogurt
 Reduced-fat sour cream
 Good-quality Parmesan cheese and/or Romano cheese
 Sharp Cheddar cheese
 Eggs (large). Keep them on hand for fast omelets and frittatas.
Low carb wraps
Freezer Basics
 Frozen vegetables: edamame soy beans, peas, spinach, broccoli, bell pepper and onion mix, corn, chopped onions, small whole onions, uncooked hash browns
 Frozen berries and other fruit
Prepared Grilled chicken

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