Mary In Your Kitchen
by Mary McDougall

STOCKING YOUR KITCHEN
These are some of the ingredients I always have available so I can prepare a wide variety of quick and easy meals. Items followed by an asterisk (*) should be reduced or eliminated for the Maximum Weight Loss Program.  Items followed by two asterisks (**) can be high in sodium.

WELL-STOCKED PANTRY
Apple juice *
Applesauce *
Baking powder (aluminum free) **
Baking soda **
Barbecue sauces-no-oil added **
Bottled chopped pimiento **
Bottled salsa **
Brown rice, barley, oats (other grains as desired)
Brown sugar
Canned beans-all kinds (rinse before using)
Canned chopped tomatoes (including seasoned and fire roasted) **
Canned green chilies **
Canned vegetables - artichokes, roasted red peppers, pumpkin **
Coffee substitutes (Teeccino, Roma, etc.)
Cold cereals (check for fats, sugar and sodium) *
Cornstarch
Dehydrated beans **
Dip & dressing mixes (Simply Organic & Bearitos) **
Dr. McDougall's Right Foods Smart Cups**
Dried beans-assorted - pinto beans, Great Northern beans, black beans, etc.
Ener-G Egg Replacer
Flours – whole wheat, brown rice, unbleached white
Herbal teas
Hot sauces (Tabasco, Hot Chili sauce, etc.) **
Ketchup **
Molasses *
Mustard
Non-Dairy milks - (non-perishable)
Nutritional Yeast
Oats (rolled oats, steel cut, etc.)
Oil-free salad dressings-assorted  - Honey Mustard, Italian, French **
Pasta sauces (check for fat and sodium)
Peanut butter * (only peanuts and salt) **
Pasta- whole wheat & rice (including lasagna noodles and oriental noodles)* **
Prunes, raisins, currants, figs, dates, apricots, etc. *
Pure maple syrup *
Sliced ripe olives * **
Soy sauce
Taco seasoning mix (Bearitos)**
Tahini *
Tomato sauce and paste **
Vegetable broth **
Vegetarian Worcestershire sauce **
Vinegars – rice, balsamic, apple cider, white wine, etc.
Wonderslim Cocoa powder

FRESH FOR YOUR PANTRY
Potatoes
Onions
Garlic
Tomatoes
Bread (from a local bakery) *
Or Bread (100% whole wheat, low fat, low sodium) * 

WELL-STOCKED REFRIGERATOR
Non-dairy milks-fresh
Tofu (silken & water-packed-optional)
Fresh salsa (store bought or homemade) **
Miso **
Jelly or jam *
Baked potatoes
Cooked potatoes - Yukon, red, fingerling, etc.
Cooked brown rice
Steamed veggies
Cut veggies - carrots, celery, jicama, zucchini, etc.
Bagged salad greens
Low calorie bean dips **

FRESH VEGETABLES
Avocado *
Broccoli
Carrots
Cauliflower
Celery
Cilantro
Garlic
Ginger
Green onions
Green or red peppers
Kale
Lettuce
Mushrooms
Parsley
Pea pods
Spinach
Sprouts
Squash (both summer & winter)

FRESH FRUIT *
Apples
Bananas
Grapes
Lemons
Limes
Oranges, tangerines or grapefruit
Seasonal fruit

WELL-STOCKED FREEZER 
Whole wheat buns *
Hash-brown potatoes
Corn tortillas - corn, water & lime
Rice
Whole wheat tortillas *
Vegetables - corn, peas, spinach, etc. (without sauces)
Sorbet * 

WELL-STOCKED SEASONINGS
Allspice
Basil
Bay leaf
Cayenne
Celery Seed
Chili powder
Cinnamon
Cloves
Coriander
Crushed red pepper
Curry powder
Dill
Dry Mustard
Garlic powder
Ground cumin
Marjoram
Nutmeg
Onion powder
Oregano
Paprika
Parsley flakes
Pepper
Rosemary
Sage
Salt
Tarragon
Thyme
Turmeric
Vanilla

SNACK FOODS (stock in limited amounts) **
Pretzels *
Baked tortilla chips *
Popcorn
Rice cakes and/or Corn Thins *
Fat free rice crackers *
Fat free wheat crackers *
Fat free hummus or other spreads

COOKWARE/KITCHEN APPLIANCES
Baking Sheets (non-stick)
Cake pans (silicone) (or use parchment paper)
Food Processor
Large non-stick frying pan
Large soup pot
Loaf pans (silicone) (or use parchment paper)
Medium saucepan
Muffin cups (silicone)
Non-stick griddle
Pasta pot with insert
Pressure cooker/InstantPot
Rice Cooker
Slow cooker ("crock pot" style)
Small saucepan
Several sizes of colanders and strainers
Vitamix Blender

TOOLS
Cutting board
Fork
Garlic Press
Knives (a good chopping knife is very important!)
Ladle
Measuring cups & spoons
Microplane
Spatula
Spoons
Slotted spoon
Tongs
Vegetable Peeler
Whisk

EASY MEALS FROM YOUR WELL-STOCKED KITCHEN
Choose two to four basic recipes that are quick and easy, using ingredients from your pantry and refrigerator.  The ideas below are some of our family favorites:
Bean Burritos:  dried beans, tortillas, tomatoes, onions, lettuce or sprouts, salsa (my family could eat these 3 times a week)
Lasagna:  pasta sauce, tofu, frozen spinach, lasagna noodles
Enchiladas:  oil-free refried beans (or homemade leftover beans from bean burritos), tomato sauce, tortillas, frozen corn, green chilies, green onions
Pizza:  pizza crust, pasta sauce or beans, toppings of your choice
Pasta:  pasta sauce, pasta
Burgers:  homemade veggie burgers, buns, toppings
Soups:  dried legumes, onions, celery, other vegetables, spices