August 2005

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Vol. 4, No. 8


STOCKING YOUR KITCHEN

Eating healthy can be very easy if you plan ahead.  In our home I always make sure that I have a well-stocked pantry and refrigerator so that I am able to make some of my family’s favorite meals without making a special trip to the supermarket.  These are some of the ingredients that 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 or Sucanat *
Canned beans-all kinds (rinse before using)
Canned chopped tomatoes (including seasoned) **
Canned green chilies **
Canned vegetables (artichokes, roasted red peppers, pumpkin) **
Coffee substitutes (Teeccino, Roma, etc.)
Cold cereals (check for fats and sodium)
Cornstarch
Dip & dressing mixes (Simply Organic, Hain, Bearitos) **
Dr. McDougall’s Right Foods Smart Cups
Dried beans-assorted (pinto beans, Great Northern beans, black beans, etc.)
Ener-G Egg Replacer
Fat- free salad dressings-assorted (Honey Mustard, Italian, French) **
Fat-free mayonnaise ( Nasoya Nayonaise) **
Fat-free refried beans **
Herbal teas
Honey *
Hot sauces (Tabasco, Hot Chili sauce, etc.) **
Kabuli pizza crust *
Ketchup **
Molasses *
Mustard
Oatmeal (rolled oats)
Pasta sauces (check for fat and sodium)
Peanut butter * (only peanuts and salt) **
Pasta-wheat & rice (including lasagna noodles and oriental noodles)* **
Prunes, raisins, currants, figs, dates, apricots, etc *
Pure maple syrup *
Rice Vinegar
Sliced ripe olives * **
Soy or Rice milk- (non-perishable)
Soy sauce (low-sodium)
Steel Cut Oats
Taco seasoning mix (Bearitos)
Tahini *
Tomato or V-8 juice * **
Tomato sauce and paste **
Unbleached white flour *
Vegetable broth **
Vegetarian Worcestershire sauce **
Whole wheat flour & whole wheat pastry flour *
Wine Vinegar
Wonderslim Cocoa powder
Wonderslim Fat Replacer 


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

Bottled minced garlic
Bottled minced ginger
Soy or Rice milk-fresh
Low fat tofu (silken & water-packed-optional)
Assorted low fat soy or rice cheese (optional) * **
Fresh salsa (store bought or homemade) **
Miso **
Jelly or jam *
Lemon juice
Lime juice


Fresh vegetables:

Avocado (optional) *
Carrots
Spinach (optional)
Cauliflower (optional)
Celery
Cilantro (optional)
Green onions
Green or red peppers
Broccoli (optional)
Lettuce
Mushrooms
Packaged edible pea pods
Parsley (optional)
Sprouts (optional)
Squash (both summer & winter) (optional)


Fresh fruit: *

Bananas
Grapes
Apples
Oranges, tangerines or grapefruit
Seasonal fruit


WELL-STOCKED FREEZER 

Meat-free burgers & ground meat substitute * **
Whole wheat buns *
Hash-brown potatoes
Corn tortillas (corn, water & lime)
Whole wheat tortillas *
Vegetables: corn, peas, spinach and others without sauces
Sorbet * 


WELL-STOCKED SEASONINGS

Allspice
Basil
Bay leaf
Cayenne
Celery Seed
Chili powder
Cinnamon
Cloves
Coriander
Crushed red pepper
Curry powder
Dill seed
Dill weed
Dry Mustard
Garlic powder
Ground cumin
Marjoram
Nutmeg
Onion powder
Oregano
Paprika
Parsley flakes
Rosemary
Sage
Salt & pepper
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

Slow cooker (“crock pot” style)
Pasta pot with insert
Large non-stick frying pan
Large soup pot
Medium saucepan
Small saucepan
Non-stick griddle
Muffin cups (silicone)
Loaf pans (silicone) (or use parchment paper)
Cake pans (silicone) (or use parchment paper)
Baking Sheets (non-stick)
Rice Cooker (optional) (but you’ll be glad you have it!)
Pressure cooker (optional)
Several sizes of colanders and strainers
Teakettle


TOOLS

Spatula
Spoons
Slotted spoon
Ladle
Fork
Knives (a good chopping knife is very important!)
Cutting board


EASY MEALS FROM YOUR WELL-STOCKED KITCHEN

2-4 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, soy cheese

Enchiladas:  canned fat free refried beans (or homemade leftover beans from bean burritos), tomato sauce, tortillas, frozen corn, green chilies, green onions

Pizza:  Kabuli crust, pasta sauce or beans, toppings of your choice

Pasta:  pasta sauce, pasta

Burgers:  veggie burgers, buns, toppings

Soups:  dried beans, onions, celery, other veggies, spices

OR vegetable broth, oriental noodles and vegetables


KEEP THESE ITEMS IN YOUR REFRIGERATOR FOR SNACKS & EASY MEALS

Baked potatoes
Cooked red potatoes
Cooked brown rice
Steamed veggies
Cut veggies (carrots, celery, jicama, zucchini)
Bagged salad greens
Low calorie bean dips **
Low fat salad dressings **

 

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