A Well Stocked Pantry
How many times have you come home from a long day only to find the frig practically empty and dinner
waiting to be made? The solution is a well stocked panty. A well-stocked pantry gives you the opportunity
to create a meal on demand, says Holistic Nutritionist Geri Zatcoff, my good friend and regular contributor
to the show (for more information or to contact Geri, log onto www.zatcoffwellness.com). Geri says that
planning ahead saves the day and allows you to create and eat healthier, faster and easier without relying
on fast food or prepackaged meals. You just need to know what staples to have on hand and what fresh food needs
to be purchased regularly. Here are her recommendations for the perfect, well stocked pantry:
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Balsamic vinegar
Rice vinegar
Wine: red & white
Fresh garlic
Black pepper corns/peppermill
Sea salt, Kosher salt
Condensed skimmed milk
Roasted red peppers (jar)
Sun-dried tomatoes
Jalapeno peppers (fresh or can)
Fresh ginger (freezer)
Dried fruit: raisins, apricots, cranberries
Broth: chicken, beef or Vegetable Parmalat Milk
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Red pepper flakes
Dijon mustard
Low-sodium teriyaki
Low-fat mayonaise
Capers
Olives: green & black (jar)
Lemons & limes (juice)
Bread crumbs (plain)
Salsa
Chicken sausage (freezer)
Tuna (chunk light)
Sardines
Anchovies/caviar
Alaskan Salmon (canned)
Cornichons
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Beans (canned): black, red, white
Legumes: lentils (dried), chick peas (canned)
Oils: olive for salads & sautéing,
peanut for frying
grapeseed for salad
sesame for garnish
Tomatoes: whole (plum), diced, crushed
Whole grains: brown rice (basmati), millet, quinoa, buckwheat, wheatberries, kamut
Bread: Ezekiel Sprouted grain bread, multi-grain w/no added sugar
Fresh Veggies: carrots, celery, onions, parsley
Frozen Veggies: peas, spinach, broccoli florets
Nuts & Seeds: almonds (whole & slivered), pignoli (pine), walnuts, pumpkin seeds
Powdered spices: garlic, cumin, rosemary, thyme, oregano, paprika, cinnamon, curry, nutmeg, ginger, white pepper
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Note:
Pantry items often remain on shelves for years. Check the expiration date before using.
And there you have it.
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