The Well Stocked Pantry

by: Dr. Elizabeth George Documents | Dr Liz | Entrees | Substitutions

A well stocked pantry will allow you to get home at 7:30pm with no ideas of what to make for dinner, and have a deliciously nutritious meal on the table by 8:00pm.                                       (See Blog, A meal from scratch in 29 min? Yes!)

Brown rice, Quinoa, Barley, Oats or any

Black beans, Kidney beans, Butter beans, Chick peas and any other of the huge variety – choose low sodium canned, or using dried beans is easy to learn and can cook quickly with a pressure cooker.  Dried lentils cook quickly and easily.
Other Canned/jarred items:
applesauce, diced tomatoes, tomato sauce (look for low sodium), and tomato paste.
Frozen veggies – peppers, onions, broccoli, cauliflower, carrots, green beans.  Frozen fruit – blueberries, raspberries, strawberries, mango, and bananas
Comment ~ I buy these in season and freeze.  Also, store bought frozen veggies and fruits are economic and harvested at peak ripeness for flavor and nutritional value.
Fresh items that keep fairly long at room temperature:
White, yellow, red, fingerling and sweet potatoes, onions, whole garlic, butternut squash, apples, oranges, and lemons.
Keep well in refrigerator:
Carrots, celery, broccoli, cauliflower, mushrooms, head of romaine lettuce, red/green cabbage, boc choy, collard greens, kale, and grapes.



Things to buy more often and that can be frozen for smoothies if they get over ripe before you get to use them:
bananas, berries, peaches, and cantaloupe.

Buy fruits and veggies in season, buy local, check out your local CSA(Community Supported Agriculture)!

Cinnamon, Turmeric, Curry, Chili Powder, Garlic Powder, Ginger Powder, Oregano, Thyme, Dried Parsley, and Cardemon.


 When you head out for grocery shopping, just scan through to see that your “pantry” is stocked.  Or you could use the technique of adding items to a grocery list as you use them.  Be sure to add in season fresh fruits and veggies, and any items you might need for a new recipe you’ve discovered. With a well stocked pantry, you can open the refrigerator and cabinets and see what inspires  you – to make any variation of roasted veggies and beans, a fun stir fry to put over brown rice or a delicious soup… and be sure to enjoy a creative salad along with it!
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