What’s in your pantry?
Does it support your desire to eat healthy meals, or does it lead you astray with packages of processed foods containing unknown ingredients? Do you find it a challenge to put together a quick healthy meal? The best way to stay on track is to eliminate temptation! Here is just a short list of my essential pantry basics that I keep that ensures that healthy options are just a few steps away!
You probably already know that I am passionate about teaching the importance of eating a diet that is full of whole, unprocessed foods. Studies show that diets high in sugar, preservatives, coloring agents, and other chemical additives can lead to not only weight gain, but eventually to chronic illnesses such as diabetes and heart disease.
One of the most important things I tell a client is, "Start cooking your own food!" When you prepare your own food, you have control over the ingredients and what goes into your body. Even so-called “health foods” contain ingredients you probably wouldn’t think of adding if you were making them yourself. And, if you did, chances are you would never add as much as is found in prepared foods.
Take for example the amount of sugar found in a large fat-free coffee latte from Starbucks. It contains 23 g of sugar; that’s almost 6 teaspoons! The same size Caramel Frappuccino Light contains a whopping 43 grams, almost 11 teaspoons of sugar. It’s no wonder we have a hard time controlling our weight and health!
Can you imagine spooning 6 to 11 spoonfuls of sugar into your morning coffee? Best to make it at home where you can control the portions.
The most common worry I hear about home cooking is, “I just don’t have the time!” But there are many little things you can do to carve time out of a busy schedule, to take care of yourself. When working with a client, this might mean researching quick and easy recipes, tailoring weekly menu plans to their schedule, and finding ways to have foods prepped and ready to go when dinner time comes around.
But the biggest time saver I have found is to have a pantry and refrigerator that is well stocked with basic foods so you always have healthy ingredients when you need them.
Here is a list of some of my must-have foods.
I always make sure I have these supplies on hand for any last minute meal or snack I might need to cobble together.
FYI, I tend to cook according to the Paleo Diet, or at least I try, so my shelves are full with staples that don’t contain any grains, added sugars, or dairy. I have a few exceptions. I do have beans and quinoa every now and then, and you will see them included in the list below. I also include vinegar.
Oils
I have a supply of Organic Extra Virgin Olive Oil (EVOO) and Coconut Oil (EVCO) by the stove. Because EVOO can go rancid I only have a small amount out at a time in a dark glass bottle, and store the larger open container in a cool dark place until I need more. EVOO is great in salad dressings and flavoring roasted vegetables, but breaks down at higher temperatures. I will use it for light sautéing and roasting vegetables.
EVCO adds a wonderful flavor to dishes, especially cooked vegetables. It is also safer for sautéing because it has a higher smoke point. I use it in baking where it adds a different flavor than butter. I also cook with avocado oil that has a higher smoke point for cooking and also adds a wonderful buttery flavor to salads!
Vinegar
Apple Cider Vinegar is a good one here. I use it to make salad dressings or to add a little tang to a dish. I also use Balsamic Vinegar that has a little sweetness to it and is great for making a quick vinaigrette without the need for additional sweetener. I also like to use a splash of it in my braised greens to give a bit of brightness and flavor to the dish.
Herbs and Spices
Sea salt and peppercorns are a must for any dish. If you are not eating
processed foods, you are naturally getting less salt in your diet, so it is helpful to add a bit when cooking. Salt not only adds flavor to your recipes, but enhances the natural flavor of the other ingredients. I keep a few different kinds on hand such as Celtic Sea Salt and pink Himalayan. They each lend a slightly different flavor and contain different minerals that are good for our health. Some basic spices I use all the time are: basil, oregano, thyme, cumin, cinnamon, and turmeric. Cinnamon and turmeric are especially good at fighting inflammation in our bodies. Inflammation is a leading cause of chronic illness. I add cinnamon to my morning porridge, root vegetables, and Moroccan dishes. You can make a wonderful anti-inflammatory warm drink with turmeric and almond and coconut milk (try this recipe for Golden Milk by Dr. Weil.)
Canned organic diced or pureed tomatoes and tomato paste
Yes, it is true, there is no substitute for the real thing, but there are times when we need a little help. During the winter, the tomatoes available to us are usually hothouse grown varieties that may or may not have been shipped over long distances to get to our stores. Canned tomatoes, on the other hand, are picked in season when their nutrients and flavors are at their peak, making them an excellent source of nutrition. Since tomatoes are naturally acidic, there is some concern that they react with the metal of the can. Once opened, always store any unused tomatoes in a glass jar or container to prevent oxidation and metallic flavors from transferring into the tomatoes. Another option is to use tomatoes sold in aseptic boxes, such as the Pomí tomato brand that can be found at your local grocery store. The only ingredient listed is tomato.
Either way, it is great to have a supply of tomatoes on hand to make your own meal instead of resorting to a premade pizza that has many more questionable ingredients in it. I am pretty sure they are not using fresh tomatoes in their recipes either.
Tomato paste comes in handy if you want to thicken up your chili or add substance to a soup. If I don’t use an entire can for a meal, I will put the remainder in an ice cube tray and freeze it. These little cubes (about one tablespoon each) are great for adding to soups and stews later on.
Here is a Classic Tomato Sauce recipe from epicurious using the Pomí brand tomatoes and tomato paste.
Chicken or Vegetable Stock
I always have a couple of aseptic containers of stock on hand to add flavor to quinoa when it is cooking. You can make the most flavorful soups just by
adding a variety of fresh veggies and maybe some beans to store bought stock. It is also a great way to clean out the refrigerator! I buy Organic Kirkland brand from Costco. I love the way they display the ingredients. It doesn't get much simpler than that.
Canned organic coconut milk or cream
This is one of my new standards. I prefer canned coconut milk because it doesn’t contain the added emulsifiers and stabilizers that are found in the refrigerated container brands. Look for varieties that contain only water and organic coconut such as Natural Value. I use coconut milk in place of milk or condensed milk in recipes. It is great for making a creamy vegetable soup. I use it in smoothies and on top of my morning porridge. The cream can be refrigerated and beaten to make a delicious whipped cream topping for desserts.
Beans
I do have some beans in the pantry. They are a wonderful source of fiber,
vitamins, minerals and protein. I like lentils and always have garbanzo beans on hand to make a quick hummus for a snack or party dish. I have both dried beans and canned. You can soak dried beans overnight to reduce the cooking time. This also reduces some of the anti-nutrient compounds found on their outer surface, and helps make them easier to digest. (Adding a piece of kombu seaweed to the cooking water also makes them easier on the digestive system!) Canned beans are always great to add to soup or chili to add some protein and texture. I am particularly fond of black beans for this purpose.Canned fish
Canned fish is a wonderful source of protein and healthy Omega3 fatty acids. Some of the best sources of this important oil are salmon, mackerel, and sardines. I know, I wasn’t sure I was ready to start eating mackerel or sardines either. Turns out I really like mackerel. To me it tastes a lot like smoked fish. Mix a can of salmon with a bit of olive oil, balsamic vinegar and seasonings and you have a wonderful topping for your afternoon salad; or to you can make it into a quick salmon patty as an anchor for a heartier meal.
Nuts and seeds
These are an excellent source of
minerals, fiber, essential fatty acids, and protein. I like almonds, pepitas (pumpkin seeds,) sunflower seeds, brazil nuts, walnuts, pistachios, sesame seeds, and pecans. Macadamia nuts are always my splurge, but they contain very healthy fats and are very good for you. Because of their high fat content though, they should be stored in airtight containers in a cool dark place so they stay fresh. If you don't plan to eat them soon, it is best to store them in the refrigerator or freezer.Nuts and seeds make an excellent quick portable snack, especially if you add some raisins and unsweetened shredded coconut to make a quick trail mix. Always buy raw and organic if you can. Store bought roasted nuts can contain undesirable processed oils and should be avoided if possible. You can easily dry roast your own nuts at home by soaking them overnight in salt water and then roasting them in the oven until dry.
Nut butters
Almond butter is a good staple to have for snacks and recipes. I love to put it on apples and carrots for a snack, mix it into smoothies, and add it to sauces when I am cooking. Buy one that has no added sugars. Because it has no added emulsifiers, a pure butter will naturally have oils that separate to the top of the jars. Just mix the oil back in and store the butter in the refrigerator to prevent it from separating out again. I also keep a jar of tahini (sesame paste)on hand. I use this for making hummus (along with the garbanzos in my pantry.) It is also my favorite on green apples as a snack.
Root vegetables
You should always have a variety of root vegetables on hand. They stay fresh a long time and can be stored on the counter, freeing up refrigerator space. Of course, they also keep well in the refrigerator, and I will put them in there after they have been sitting out for a while. They keep longer that way.
I always have a supply of garlic bulbs and onions. These are the first two ingredients in most of my vegetable and stir-fry recipes.
I also have one or two sweet potatoes on hand to add to a roasted veggie casserole, or to make into some healthy side dishes such as mashed sweet potatoes or fries. A baked sweet potato with toppings can be a meal by itself or a hearty snack. Sliced thin, they make great sweet potato chips.
Butternut squash is a staple in my roasted root vegetable dishes. It makes a great soup as well. I even save the seeds and roast them just like pumpkin seeds to snack on while I am waiting for the meal to cook.
If I find a good deal on kabocha, kuri, or sweet dumpling squash, I will buy those too. These are so sweet, they taste wonderful roasted with a bit of cinnamon. The roasted flesh can be pureed to make a mashed potato-like side dish or used in a wonderful dip.
Stone ground or Dijon mustard
I don’t use many condiments or bottled sauces for cooking because they usually contain added sugars and emulsifiers, but there are a few I have on hand. Mustard is one of the few condiments that doesn’t usually contain sugar. I always check the ingredient list though because you’d be surprised what can be added. I add a teaspoon or two to my salad dressings for an immediate burst of flavor and it helps keep the ingredients combined. I stay away from the Honey Mustards because they are usually sweetened with high fructose corn syrup or cane sugar (some don’t even contain honey at all!) If you would like, you can always add a bit of your own raw honey or real maple syrup to add a little sweetness- better for you and you'll probably add less than the store bought version too!
Organic Tamari or Coco Aminos
These are similar to soy sauce, but don’t contain wheat. They are a great basis for marinades for fish or meat, can be added to stir-fries, anywhere you would use soy sauce. Tamari is not considered Paleo because it contains soy. If you are going strictly Paleo, stay with the Coco Aminos.
Canned Pumpkin
Canned pumpkin is low in saturated fat and sodium, high in fiber, and is a good source of vitamins (A, E, K, and C) and trace minerals that our bodies need to function properly. I keep a can or two of it in my pantry to add to soups, my morning porridge, and can be used to thicken a chili or stew. And of course is a great base for pumpkin desserts! Make sure you are buying pure pumpkin puree and not pumpkin pie filling that has added sweeteners and flavorings. Again, organic is best.
Quinoa
Quinoa is considered a seed not a grain, but it is not strictly Paleo. I will add cooked quinoa to salads, occasionally make it as side dish, or serve it with a stir fry. If I have left overs, I will reheat it with milk and an egg, and a pinch of salt and cinnamon to make a wonderful morning porridge.
Quinoa also contains some anti-nutrients called saponins, that need to be washed off before cooking, otherwise your dish will have a soapy taste. Some brands now come pre-rinsed, but I always give mine a quick bath before cooking!
Almond flour/coconut flour
I use almond and coconut flour in all my baking as substitutes for wheat flour. They don’t have the same rising quality as wheat flour because they lack gluten that allows wheat produces to expand and trap air as they bake. Because of this, you will need to add baking soda to help leaven your breads and cookies. If you are looking for a little sweetness, it is good to use coconut flour. Note: coconut flour absorbs a lot of liquid so you may need to add additional liquid to your recipes if substituting.
You can also use almond or coconut flour to bread meats, fish, and veggies!
Flaxseed
I have both flaxseed meal and whole flaxseed in my refrigerator. I store them there because the Omega3s they contain are very fragile and the seeds can go rancid if they sit too long. No problem here. I use them everyday in my morning porridge; smoothies; baking; and to thicken sauces, soups and stews. Ground flaxseed is also an excellent egg substitute (use 1 tablespoon flaxseed to 3 tbs. of water for each egg.)
Natural sweeteners
I try to avoid adding sugar to my recipes. When I am baking or making something that requires a bit of sweetness, I will typically add dates. Medjool dates are the sweetest, but deglet noor dates are good too. I will chop them up and add them to a muffin or cookie batter, or if I need a smoother consistency, soak them in a bit of water and blend them to form a date paste. Yum!
If necessary, I will add raw honey (local if I can find it) or real Grade B Maple Syrup. In this case, Grade B is better than Grade A! I always have these on hand for when I am baking.
Frozen Foods
Frozen produce is picked at its peak and flash frozen to maintain an optimum amount of ingredients. In studies comparing store-bought fresh produce to frozen, frozen produce was shown to have the equivalent amount, if not more, nutrient value. This can be especially true if the fresh produce is grown out of season, has been shipped long distances, or been sitting on the store shelves for a while.
I always have bags of frozen berries (strawberries, blueberries, raspberries) in the freezer. I buy many of these berries during the summer when they are in season, freeze them, and enjoy them all winter long in my morning porridge, muffins, and other baked goods. Mangoes are another option. Vegetables can also be bought frozen and are best used when cooking. Right now I have broccoli and spinach; kale is also good to add to a soup on a cold winter day.
So, that is a short list of things that you will pretty much always find in my pantry! It is by no means an exhaustive list though, there is always room for more. What’s in your pantry? Did I leave out something important? Send me a message and let me know!
Yours in Health,
Evey
