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:
| 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 | 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 | |
| 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 | ||
Note: Pantry items often remain on shelves for years. Check the expiration date before using.
And there you have it.
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