Stocking your pantry and fridge
by Nancy Silverman
Staples for your fridge
• Leafy Greens - Kale, spinach, swiss chard... Wash, chop as soon as you bring them home. Store them in an airtight container. Ready to go when you are wanting to make an impromptu salads.
• Organic Eggs - Boiled, fried, scrambled or poached. Fast fix protein and they last for weeks.
• Organic Plain Greek Yogurt - Protein packed and good for breakfast and a great substitute for mayo, sour cream, buttermilk. Use for base in dressings, sauces and baked goods.
• Unsweetened Almond Milk - Its a great staple for smoothies, oatmeal and your coffee creamer. Nice base for creamy soups.
• Lemons - Adds fast flavor to dressings, drizzle over vegetables, chicken, fish and stir into hummus, dips.
• Apples - Inexpensive, taste great and will last in your crisper for weeks.
• Avocados - Refrigerating helps them last longer. Buy several and keep one on the counter for quick use.
• Organic Unsalted Butter - More flavorful than olive oil or coconut oil. Unsalted is more versatile and will last longer. Purchase a 4 pack, use 1 and keep 3 in the freezer.
• Frozen Bananas - Peel, cut into chunks and freeze in freezer baggies. Ready to go for smoothies.
• Frozen Berries - They are great in smoothies or thawed, stir them into yogurt and oatmeal.
• Dijon Mustard - Adds flavor to just about anything, very little calories and will last for along time.
• Olives - Nice, salty, rich snack. Buy pitted for easy prep.
• Fresh Herbs - Parsley, cilantro and basil are great basics that will go with a wide range of foods for flavor enhancement.
• Parmesan Cheese - Adds a nice robust flavor with just a few teaspoons. Can be kept in the freezer.
• Frozen Fish Filets - Salmon, cod, trout. The key to making it delicious is thawing correctly. Let it thaw overnight in the fridge or pack it in a zip lock bag and thaw in a bowl of water. Be sure to change water every 30 minutes.
• Sriracha Sauce - Potent and never goes bad. Great for adding flavor to soups, sauces, stir fries and.....
Staples for your pantry
• Oils - For the basics you will need 2 oils. One for high heat cooking such as coconut oil, avocado oil and one for dressings such as olive oil.
• Vinegars - Balsamic and apple cider vinegars Can add flavor to bland dishes.
• Whole Grains - Quinoa and brown rice are versatile and go well almost anything.
• Dried Lentils - Amazing and cheep! Great source of protein and fiber. Fast cooking. Turn them into veggie burgers and dips.
• Beans - Canned or dried. Jazz up salads and soup for added protein, fiber and flavor.
• Canned Fish - Salomon, sardines and tuna. Favorite brand picks would be Wild Planet and Safe Catch. Great sources of omega-3 fatty acids, vitamin D and calcium.
• Boxed Stock - Chicken, vegetable or bone broth are to have on hand to make quick soups and stir frying veggies.
• Rolled Oats - One of the cleanest options for a cereal replacement and baking healthy cookies High in fiber, easy and quick to cook. Add dried or fresh fruit for a nice treat.
• Natural Nut Butters - No sugar, salt, or questionable ingredients added. Perfect on an apple slice.
• Raw Nuts - Almonds, walnuts and cashews are great to have on hand for a quick snack and a great source of protein.
• Canned Coconut Milk - Base for soups, Indian and Asian dishes, great in smoothies and can make a dairy free whipped cream.
• Charred Tomato Sauce/Diced Tomato’s - Great for quick and healthy pizzaand pasta dishes. Look for brands with no sugar.
• Whole Wheat Flour or Almond Flour - Whole wheat retains the bran and packs more fiber.
• Basic Spices - Often herbs are best bought fresh to retain flavor, but spices are an essential part of your pantry. Some that are a must and used often are black pepper, sea salt, cinnamon, garlic powder, curry powder, chili powder, cumin, cayenne, red pepper flakes, bay leaves, cloves, ground ginger and nutmeg.