The Well-Stocked Kitchen

Forage in the pantry

Chow, nosh, eats, edible fare – be prepared in the case of:

  • unexpected guests
  • cannot go grocery shopping due to inclement weather
  • not in the mood to go ‘out-to-dinner’.

With a well-stocked kitchen and essential ingredients in the pantry, it is possible to quickly prepare delicious, nutritious cuisine in a moment’s notice.

Listed below are some ‘must have’ items that can be combined in various ways to create a satisfying and nutritious meal without having to make a trip to the store.

Pantry Basics

Basic Herbs & Spices & Seasonings

  • Basil
  • Cinnamon, ground
  • Garlic powder
  • Onion Powder
  • Oregano
  • Paprika
  • Parsley, dried
  • Pepper
  • Red Pepper, crushed
  • Rosemary
  • Salt
  • Tarragon
  • Thyme

Beyond Basic Herbs & Spices & Seasonings (for some added pizzazz)

  • Allspice
  • Bay Leaves
  • Cloves
  • Coriander, ground
  • Cumin, ground
  • Curry Powder
  • Cream of tartar
  • Dill
  • Five-spice powder
  • Ginger, ground
  • Sage
  • Sesame seeds
  • Nutmeg

Basic Dry Goods

  • Baking soda
  • Baking powder
  • Beans, dried: black, cannellini / navy, kidney, garbanzo, lentil
  • Bread, baguette & sandwich bread
  • Breadcrumbs
  • Cereal, non-sweetened breakfast
  • Cocoa powder, unsweetened
  • Cornmeal
  • Cornstarch
  • Flour, all purpose
  • Grains: barley, millet, bulgur, quinoa, couscous
  • Pasta: standard, whole grain, rice noodles, egg noodles
  • Nuts / Seeds: almonds, peanuts, sunflower, mixed seeds, mixed nuts
  • Rice: long-grain white, brown
  • Rolled Oats
  • Tortillas, whole wheat / corn
  • Yeast, dried

Basic Canned Goods

  • Broth, low sodium chicken & beef.
  • Beans: cannellini, navy, chickpeas, black beans
  • Evaporated milk
  • Mushrooms
  • Tomatoes
  • Tomato paste
  • Tuna, Salmon
  • Artichokes
  • Ham
  • Vegetables: Corn, Green beans

Sweeteners

  • Honey
  • Sugar, white & brown
  • Syrup, maple

Drinks

  • Club soda
  • Coffee
  • Tea
  • Water
  • V-8

Snacks

  • Crackers, assorted
  • Popcorn, kernels (for popping)
  • Dried fruit: raisins, apricots, cherries

Refrigerator

  • Butter, unsalted
  • Cheese: sharp cheddar, feta, parmesan, mozzarella
  • Eggs, large
  • Milk:  dairy, coconut, almond
  • Yogurt, plain  Greek

Produce

  • Avocados
  • Carrots
  • Celery
  • Bell peppers
  • Broccoli / Cauliflower
  • Eggplant
  • Leafy greens & Spinach
  • Lemons
  • Limes
  • Garlic
  • Onions, red & yellow
  • Parsley / Cilantro
  • Potatoes: sweet / yams, white / new
  • Scallions
  • Tomatoes
  • Zucchini

Freezer

  • Ground meat: beef, turkey / chicken
  • Chicken breasts, boneless & skinless
  • Vegetables: peas, chopped spinach, okra
  • Fish & Shellfish
  • Bacon, lean or Canadian Bacon
  • Frozen fruit: strawberries, blueberries, etc.
  • Gingerroot (cut in pieces, stored in plastic baggie)
  • Ice cream, vanilla
  • Pork, ground or boneless
  • Sausage, Italian or Turkey

Jars / Bottled Items

  • Clam juice
  • Condiments: ketchup, mayonnaise,  mustard
  • Jelly, jam / preserves
  • Non-stick spray
  • Oils:  olive (extra virgin), canola, sesame
  • Olives: green, black, calamata
  • Parmesan, grated
  • Peanut butter or other nut butter variety
  • Salsa
  • Soy / Teriyaki sauce
  • Tabasco hot sauce
  • Vanilla extract
  • Vinegar: distilled white, balsamic, rice wine
  • Wines: Marsala, Madeira, and Sherry
  • Worcestershire sauce

More Jars / Bottled Items

  • Applesauce
  • Capers
  • Hoisin Sauce
  • Pesto
  • Pumpkin Purée
  • Salad dressing

Look for our next cookbook.  It will feature a collection of recipes that use only the above list of pantry basics.

 

About

Fitness Trainer. Founder of Nancy L. Fitness and the Fit Cui Fitness and Cuisine Program.

Tagged with: , , , , ,
Posted in Nutrition, Whole Health

Leave a Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 28 other followers

%d bloggers like this: