Pantry Staples

These are all pantry items that I always have on hand which helps with every day cooking and special meals.

spices

Spices

The more the better!

Item

bay leaves

cajun seasoning

Everything But the Bagel

Notes

buy in bulk, get the “good” kind

make your own, or buy Tony’s

Trader Joe’s spice blend

garlic

fresh, dried, or diced in a jar

ginger

fresh or dried, keep fresh in fridge in produce drawer

keffir lime leaves

fresh, available at Asian markets

Indian seasonings

curry, turmeric, garam masala

liquid smoke or smoke powder

my favorite is Wright’s

onion

while I don’t use fresh in my recipes, that doesn’t mean you can’t

peppercorns

black, green, pink, white

poultry seasoning

blend of sage, rosemary, thyme

smoked paprika

hint of smoke and bell pepper

flavor enhancers

Flavor Enhancers

Milks

Seeds and Things

milks

seeds

Any plant-based (almond, soy, cashew) — organic, unsweetened shelf stable containers are best (Trader Joes or Whole Foods store brand is between $1.70-1.90 a box. Not a bad deal!)

Coconut (canned) — Be aware. As much as I do love these, they can have up to 40% fat which makes them lovely and creamy, but doesn't help otherwise. So use with caution, if looking for less fat, use any milk above and just add a little coconut flavor.

Oats — make your own oat milk quickly, as store bought is usually extremely processed

Flax seed (milled) — unless it's milled, it goes right though your body! Excellent egg replacement, known as a flax “egg”

Chia — high in protein, super high in fiber and omega 3 fatty acids.

Sesame

dry-goods

Rice — brown Jasmin/Basmati or anything else, whole grain or brown!

Dried rice noodles — brown preferably

Oats — rolled, steel cut, they lower cholesterol, help your arteries, high in fiber, etc. Anything but quick cooking.

Split Peas — great as a soup base!

Red lentils

Green lentils

Chickpeas

Dried beans of your choice

Dry Goods

veg

cans

The more colors of the rainbow. In particular: greens, beets, berries, etc.

Starchy and non-starchy veg of your choice

Mushrooms!

Fruits!

Beans — low sodium

Tomatoes — San Marazano pref or fire roasted

Apple sauce — unsweetened

Pineapple— in water, not syrup!

Salsa — low sodium