By Toriana Foster
To start this off, we are going to use the term pantry
loosely; meaning that this is going to include your fridge, freezer, those weird
cupboards in the kitchen, and your actual pantry. Now this list is most
definitely not limited to these items, but in my own belief, these are great
items to always have on hand. The age
old question is “What should we have for dinner tonight?” Well, with a pantry stocked
with these few items, I think anyone can manage to whip something up in no
time. If you aren’t very comfortable in
the kitchen or don’t think you can cook well, here is great place to
start. Gather these ingredients, find
some recipes that intrigue you, and get to cooking. A major belief of mine is that healthy and
delicious cooking comes only with kitchen confidence. With some time exploring
with new ingredients and a little success with delicious dishes, I am positive
that healthy, home-cooked meals will continue to follow. So without further
ado, here is my list of the top 10 pantry essentials.
GRAINS
Grains are a great base for any meal; whether it is
breakfast or dinner. Yes, I know that Grains is a very broad term for this
list, which is why I chose to put it first.
Now we all know that eating whole
grains is more beneficial to our health, but why? Well whole grain means
exactly that. The grain can be divided
into three different parts, which includes the bran, germ, and endosperm.
Products that are refined, not whole grain, are processed without the bran and germ. This means that there is decreased fiber, iron,
and B vitamins. Most refined grains are enriched then to include many of those
nutrients that are lost in processing. According to MyPlate, at least half of
our grains should be whole grains. Whole grains which are processed with the
entire grain, are great sources for magnesium, selenium, dietary fiber, folate,
B vitamins, and iron. It might be difficult for many people who are used to
refined grains to incorporate whole grains, but there are plenty of products in
the market that don’t necessarily taste like cardboard. We’ve actually come a
pretty long way since that. If completely switching over isn’t in your cards,
then you can start out by changing to whole grain bread, then maybe to doing
half and half pasta, and trying out different grains other than white rice or
pearled barley.
There are many different types of
grains which include breads, pasta, rice, barley, quinoa, etc. I know it seems
daunting to start cooking with some grain that you’ve never used, much less can
pronounce, but you might find something that you really love. I encourage you to use Google and find out
the exact ratios and cooking times for specific grains, even I forget most of
the time. Try making some quinoa salads to bring to work with you, or
substitute some barley for dinner instead of white rice. For breakfast, you can
start making things on toast, which I absolutely love. I use a sprouted whole
grain bread, add some ripe avocado, an egg over easy, some spices, herbs, and
red onion. It is the perfect start to my
day that keeps me going and keeps me full. Just like I stated earlier, there
are many different types of grains, but as long as you have an open mind and
keep some in stock in your pantry, you’ll be able to create some nutritious
meals.
Stock
Having stock on hand at all times is extremely valuable;
honestly, it’s uses are numerous. You
can utilize it as a base for soup, to create a multitude of sauces, when
cooking grains to provide more flavor, or just in the crockpot for stews or
braised meats.
 |
| Addhttps://commons.wikimedia.org/wiki/File:Making_stock_for_pho_bo.jpg |
When purchasing stock from the store, one
thing to always be wary of is sodium content. Many of the products we see on
the shelf have almost 1,000 mcg of sodium, which is approximately 40% of our
daily recommended allowance! With that said, look for options that are low
sodium and have no salt added.
If you are feeling adventurous and want to have more control
over the sodium content of your stock, then you can even make it at home. Trust me, it’s simple, easy, and cheap. All
you need are some basic vegetables and scraps, fresh herbs, and meat bones (if
you want a vegetable stock then just forget about the bones). Scraps or
undesired pieces can be used from vegetables such as onions, carrots, celery,
and garlic are typically used. Just be wary of the types of vegetable scraps
you are using; sometimes certain colors will change how your stock looks and
starchy vegetable scraps will make it cloudy and do not impart much flavor. All
you need now are leftover herbs and roasted bones from chicken or beef. Just add cold water, in a proportion to your
other products, and let simmer. Let it
simmer for hours to develop good flavor and depth, and then add salt if
necessary! That’s it!
Eggs
Everyone knows that eggs are an excellent source of protein.
But besides containing 6 g of protein in a single egg, they also contain 13
essential vitamins and minerals. These include choline, selenium, vitamin D,
vitamin B12, phosphorus, and riboflavin. They are also rich in the essential
amino acid leucine, which helps stimulate muscle protein synthesis. In the
past, we have had some notions that eggs were not very “healthy” for us and
that the cholesterol from the yolks were silent killers. However, the current research shows that
dietary cholesterol does not have as much as an impact on our body’s total
cholesterol, as previously thought.
Now don’t think that eggs have to be limited to just
breakfast, even though it is my favorite time of day to eat them. They can be
hard-boiled and brought as a high protein snack to fuel you through the day, or
added to a salad or sandwich. They can even be soft-boiled and added to soups
like ramen or curry. Since they are only
about 20 cents per egg, then just start adding them wherever you see fit. You never know if you’ll like them in
something, unless you try it!
Beans
“Beans, beans, the magical fruit.” Well, unfortunately,
beans are not classified as a fruit, but rather a legume; however, I do think
they are pretty magical. Beans are an
excellent source of fiber, protein, carbohydrates, vitamins, and minerals,
while also being very low in fat. Since beans come from a plant, they are a
great protein alternative to meat for those who are vegetarian, vegan, or just
want to lower their meat consumption. They also contain both soluble and
insoluble fiber, which is beneficial for gastrointestinal health and overall
cholesterol levels. They are jam packed with phosphorus, magnesium, iron,
copper, and manganese, which are some nutrients that most Americans do not
consume enough of. In general, beans are quite magical and the inclusion of at
least 3 cups per week in our diet will ensure that we meet the U.S Dietary
Guidelines for Americans.
If you have the time to commit, then purchasing dry beans is
a quite a money-saver. A 2 lb. bag can cost less than two dollars, while a 15
oz. can could range from 1-2 dollars. All you need to do before preparing dry
beans is soak them in water overnight, which will soften them and decrease
their cooking time. If you just aren’t
quite at that stage, then canned beans are still great. In my pantry, I keep several cans of black beans,
garbanzo beans, red kidney beans, and pinto beans. A great go to meal with beans, is always
going to be chili. Just take a few cans of beans, like black beans and kidney
beans, make sure you rinse them off after opening, and then throw them in the
crockpot with some chicken stock, diced tomatoes, and spices. The reason why I
said to rinse them off is due to the high sodium content of canned beans. They
are packed with the sodium to help preserve them and add some flavor, but if
you just rinse them off before using them, you can actually lose about 40% of
that excess sodium. You can also make some great side dishes and dips with
beans. Garbanzo beans, otherwise known
as chick peas, can be blended with some oil, lemon juice, tahini, and spices to
for some home-made hummus. Pinto beans can also be cooked down, mashed, and re
cooked with some spices and oil to make “refried beans.” You can also throw
some black beans with eggs, peppers, onions, avocado, and either a tortilla
shell, for a delicious and well-rounded breakfast burrito. There are so many fun different ways you can
incorporate more beans into your diet, just make sure you have them on hand in
your pantry, and you are good to go.
Nuts
Nuts are always great to have in the pantry. They are packed
with vitamins, minerals, fiber, omega 3 fatty acids, and protein. They also contain
monounsaturated fatty acids, which help increase our HDL “good cholesterol,”
and lower our LDL “bad cholesterol.”
 |
https://www.pexels.com/photo/walnuts-in-the-jar-5949/
|
Not
only are they rich in energy and nutrients, but they also impart wonderful
flavor. They have a crunchy yet buttery
texture, with a toastiness that only comes from nuts. You can make a delicious pesto for dinner
with a handful of pine nuts or walnuts or make some banana pancakes with some
pecans. I love to just throw them on top of my morning oatmeal! They add depth
of flavor and a richness to each bite you take.
They are also great because they are travel size and not
easily perishable. Just pack a little baggie of mixed nuts and you are good to
go. You can even use them at home to
make your own granola for a delicious breakfast or snack to take while at the
gym or in class.
Vinegar
While I have an arsenal of vinegars in my pantry, one or two
of them on hand, can give your dish a big flavor upgrade. My typical go to vinegars are apple cider,
rice, balsamic, and white wine. The
choice of vinegar I use just really boils down to its application, no pun
intended. The main uses I have for vinegar includes vinaigrettes, marinades,
pickling, and sautéing vegetables.
Making vinaigrettes are a super easy, cheap, and a healthy option,
especially compared to store bought dressings. The ratio for making is 1-part
vinegar or acid to 3-4 parts oil. All you have to do is whisk in the oil in a
steady stream, and add any other flavors you would like. This could include honey, herbs, and
spices.
Besides making vinaigrettes, I love to sauté leafy greens
and other vegetables in apple cider vinegar.
Just a little bit of it goes a long way, imparting a tangy and acidic
flavor. You can also make a homemade pasta sauce with some tomatoes, garlic,
onions, and balsamic vinegar. Balsamic
has a very robust and sweet flavor, and when cooked down in sauce with those
other ingredients, it’s a perfect addition to some whole wheat pasta and fresh
basil. While these are just a few ways to use vinegars, there are thousands of
recipes online for quick pickling or delicious marinades. With just a couple of different vinegars in
your pantry, you are bound to wow with whatever you make.
Hand Fruit of Choice
The title of this pantry item is a little strange, but it
really just means, have some type of fruit on hand at all times. You do not need to have every type of fresh
fruit in your pantry, but it is beneficial to have at least one. We are always on the go, running around and
doing errands, and getting important vitamins and nutrients can sometimes go forgotten.
In case you didn’t know, eating a variety of colors is
beneficial to our health, as different colors correlate to different vitamins, minerals,
and phytonutrients. Orange and dark leafy green foods are high in beta-carotene
which benefit our immune system, vision, and skin and bone health. Red foods, like tomatoes, red peppers, and
watermelon, contain lycopene which is beneficial for prostate cancer and heart
health. Many leafy greens also contain
lutein which supports eye and heart health. Blue or purple foods contain
anthocyanin, which helps with memory and aging.
As you can tell, eating a rainbow of colors is beneficial for our
overall health. Having that fresh fruits
available is just one way you can actively think about eating the rainbow and
getting the nutrients you need.
Spices
I would like to think that I have an upper hand when working
with different spices when cooking.
Going to culinary school allowed for me to explore a multitude of
cuisines and experience spices from throughout the world. That ability to work with these spices, that
I had otherwise never known about, has given me the knowledge to create
delicious dishes full of flavor. In our
kitchens today, those spices we are usually pretty limited, and that is mostly
from a lack of knowing flavor profiles and application, but also from our
dependence on salt. So many of us have a
taste preference that is attuned to saltiness. However, our food doesn’t need
to be laden with salt to be delicious. I urge you to try out new spices and
research on how to use them; just really see the things you like. There is also
a book that I recommend called the Flavor Bible by Karen Page and Andrew
Dornenburg. This book is a little
intimidating and confusing, however, it can teach you a lot about flavor
profiles and how to pair spices, all of which without the addition of salt.
 |
https://commons.wikimedia.org/wiki/File:Spices_for_Indonesian_food.jpg
|
Not
only do spices expand our palette, but they also provide a variety of health
benefits. They contain essential oils,
antioxidants, vitamins, and minerals.
While they all have some different properties, they mostly have the same
benefits. These include
anti-inflammatory properties, blood flow stimulation and blood pressure
regulation, ease of gastrointestinal distress and digestion, and many
more. All these spices can be purchased
whole and you can grind them yourself, however, this form is usually more
expensive. If I know that I like to use
to whole, then that is the form I purchase it in, but if not, then buying them
already ground is perfectly fine. Just make sure you store them in airtight
containers and keep them out of direct sunlight so that they don’t oxidize and
become rancid. Otherwise, just have fun with it!
Frozen Fruits and
Vegetables
I absolutely love having a bunch of frozen fruit and
vegetables stocked up in my freezer. It
is a great way to save money and always have something to cook with. You can
also freeze your own produce as well. If
you notice something that might be going bad, or you know that you won’t be
able to utilize something, then just package it in freezer bags yourself, label
and date them, and store them for later. You can also do this with items that
are seasonal. What I do during the summer is load up on delicious strawberries and
then pack them away for the year.
Whenever I want to make a smoothie or jam, or just have some delicious
strawberries on the side of my pancakes, then I can just take them out of the
freezer and they are just as fresh as the day I picked them.
There may be some negative
connotations with purchasing frozen, but it just isn’t true. Fruits and vegetables that are frozen have
been picked at their peak ripeness. With
little processing, they go from the farm to the package. This means great flavor and high nutritional
value. If you are always busy and don’t necessarily have a lot of time to
prepare a bunch of vegetables for dinner, then you can open up a bag of frozen
vegetables and stir fry them up in a second.
Frozen produce is an excellent source to make sure you are consuming the
recommended intake of 2 servings of fruit and 2-3 servings of vegetables per
day.
Oil
Last, but not least: oil! To me, oil is a very necessary staple in my kitchen. But before I get into some uses, here is just a little bit of some important information on oil. They are fats that are liquid at room temperature. Some of the most common ones are vegetable, canola, olive, sunflower, safflower, and soybean. Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fat. However, some plant oils are very high in saturated fats, meaning they are solid are room temperature. Also, knowing the ratio of monounsaturated fat (MUFA) to polyunsaturated fat (PUFA) is key when deciding which oil to use in a particular dish. That ratio is relevant to understanding the smoking point of that oil when cooking, which is important to retaining the overall health and flavor of it. When oils are cooked to or past their smoking point, they begin to produce free radicals and other harmful fumes. Therefore, different oil types should be used in for different applications. For instance, extra virgin olive oil, which has great flavor and richness to it, has a very low smoking point with a high ratio of MUFAs to PUFAs; this means that it is much better used as a dressing or finish for a dish, rather than being used to cook with. On the other hand, flaxseed oil holds up excellent to heat due to its ratio of 73% PUFAs to 18% MUFAs.
Now, everything I make is cooked with some type of oil,
whether it is canola or sesame. I use it for making dressings and marinades,
but I mostly use it for actual cooking.
A serving size is 1 teaspoon, so when cooking, I use about 3 servings
which is 1 tablespoon. This is normally enough to coat the pan I am using or
enough to coat the vegetables I roast in the over. The amount to use is subjective to the dish,
however, there is a such a thing as too much.
Unless you are shallow frying something, your vegetables shouldn’t be
drowning in oil. With more experience and time in the kitchen, you will get a
feel for how much a dish requires.
_________________________________________________________________________________
Below are some
resources to learn some more nutrition information on some of these products
and also some links to help you continue to build your perfect pantry!
No comments:
Post a Comment