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 ** |