PANTRY ITEMS

Last Updated 07/22/16 by Chef Meg

Having the right ingredients on hand at all times secures your success on a healthy eating plan.  Find below a list of food items to keep stocked in your pantry, refrigerator and freezer.  Most of these items can be found at your local grocery store, health food store or Amazon.com.

Seasonal fresh fruits and vegetables are wonderful as well as budget friendly, but may be limited in certain parts of the country.  If you have limited availability to fresh produce, reach for canned or frozen foods from your local grocery store.  Canned and frozen foods are a great way to stock up on highly nutritious ingredients that have a longer shelf life than fresh.  Both canned and frozen foods are minimally processed, contain high amounts of nutrients, are budget friendly and very convenient.  When you think about it, quality fruits and vegetables are picked at their peak of ripeness, cleaned and cut.  There are two principal ways of preserving these foods.  One is canning by which the food is sealed in cans and undergoes a quick heating process and the other is freezing by which the food is blanched in hot water or steam and is flash-frozen and packaged.  Most of the work is done for you, so definitely take advantage of this convenience.

Please note that one of the biggest misconceptions about frozen foods is that they are not as healthy as fresh.  Not so according to U.K. scientists who found that in 2 out of 3 cases, frozen vegetables had higher levels of antioxidants such as polyphenols, vitamin C and beta-carotene.  You see as produce ages, their nutrients start to breakdown, whereas with the flash-frozen fruits and vegetables their nutrient content remains intact.

PB2 is a powdered peanut butter that I use quite often in both savory and sweet dishes. Freshly roasted peanuts are pressed to remove 85% of the fat and calories. The result is a delicious and all natural alternative to traditional peanut butter with twice the healthy proteins per gram than its traditional counterpart. PB2 powdered peanut butter can also be mixed with water to create a traditional peanut butter mixture. To prolong the shelf life on the PB2, I recommend storing the full 16-ounce container inside a plastic gallon zip bag in the freezer.  Amazon.com has the best price on this product that I have found, especially if you purchase 2 jars at a time.  Click the jar of PB2 for more details.

PANTRY:

PB2 (dehydrated peanut butter)

White whole wheat flour

White all-purpose flour

Wheat germ

Oat Bran

Rolled old-fashioned oats

Dried red lentils

Cannellini beans (dried or canned seen below)

Farro

Whole wheat couscous

Whole wheat angel hair pasta

Whole wheat fettuccine pasta

Whole wheat lasagna pasta

Light tuna canned

black beans reduced sodium canned

Cannellini beans reduced sodium canned

Chicken broth 98% fat free canned

“Better Than Bouillon” beef base

Reduced-sodium soy sauce

Jarred pickled jalapeno peppers

Jarred tomato sauce

Balsamic vinegar

Apple cider vinegar

Sriracha sauce

Light mayonnaise

Honey

Petite diced tomatoes canned

Brown sugar

White granulated sugar

Powdered sugar

Bittersweet chocolate chip (Ghirardelli)

Raisins

Dried cranberries

Desiccated Coconut

walnuts

pecans

peanuts

unsweetened cocoa powder

Sprinkles

Non-pareils

Non-stick cooking spray (Canola)

Flaxseed oil

Canola oil

Olive oil

Sesame seed oil

Fish sauce

Lite coconut milk (canned)

SPICES & EXTRACTS:

Vanilla extract

Lemon extract

Almond extract

Coconut extract

Ground Cinnamon

Ground Nutmeg

Salt

Black Pepper

Baking soda

Baking powder

Ground cayenne pepper

Curry powder

Ground Cumin

Garlic powder

Chili powder

Nutmeg

Ground dried mustard

Onion powder

Paprika

Smoked Paprika

Bay leaves

REFRIGERATOR:

Apples

Lemons

Limes

Oranges

Broccoli

Carrots

Cucumbers

Red & Green bell peppers

Zucchini

Mushrooms

Romaine lettuce

Green onions

Flat-leaf parsley

Celery

Low fat string cheese

Greek yogurt Fage 0%

Skim milk

Kraft Light Mayo

Parmigiano-Reggiano (quality Parmesan cheese)

Reduced fat cheddar cheese

Eggs

FREEZER:

Skinless boneless chicken breast

Deveined and peeled shrimp

Ground turkey in 1.25 lb. portions

Pre-cooked bacon slices

Center-cut pork chops

Beef sirloin (lean and trimmed)

Frozen blueberries

Frozen mixed vegetables

Frozen ripe bananas

Peas

Ice cubes

COUNTERTOP:

Tomatoes

Garlic

Red onions

White onions

Sweet potatoes

White potatoes

Avocados

 





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