Tuesday, May 24, 2011

Follow Up to Plant-Strong Success Tip #5: How to Fill a Kitchen Once You've Done the Clean-Out

As a response to my last blog posting, Plant-strong Success Tip #5: Rid Your Home of Crap/ Fill Your Home with Good Real Food, I received the following questions:

"What fruits fresh and frozen? What Veggies? Which beans, etc, are in your fridge and pantry? What do you eat for snacks? I have been veggie for a long time but have the "sugar thing". I have stopped many of my go-to foods but, as you point out, have replaced them with something else. What can we have without guilt? Is there some lightly crunchy thing that goes good with coffee?
Deer in the Headlights"

I've actually wanted to write a post on this subject for at least six months. It was first brought to my attention by my dear friend and reader Rivky. I'm just sorry that I didn't get around to it when she first asked, but better late than never, I hope!

The following are just my kitchen staples. Of course, for any specific recipe, I might need something else. But, that being said, I find that most recipes that I make at this point do not require a special trip to the store but are easily made from what I have on hand.

There are so many things that did not make my list of staples. Red and green cabbage, broccoli, cauliflower, fresh beets, string beans, and asparagus are just some of the regulars in my house that didn't make the staples list, but are frequent contributors to our diet!

Complete Printable List

Healthy Girl's Refrigerator
Spinach (I like the large box)
Spring Lettuce Mix (I like the large box)
Romaine Lettuce (I prefer whole heads, but will get the hearts in a pinch)
Kale (I like the large bags and boxes that is now available at Whole Foods-it's already washed and cut)
Cucumbers (I prefer the small Persian or pickling variety because the size makes them just right for single usage)
Curly Parsley
Ripe avocado (I limit my consumption of these to approx 1-2 per week)
Grapes-green and red
Tofu (extra firm, firm, silken, marinated)
Strawberries (I have to have these pretty much all of the time because my kids will eat them)
Tomatoes (grape, plum, slicing-these are NOT always in my kitchen because I am not the biggest fan)
Almond Milk (unsweetened, 40 calories/cup)
Vacuum packed roasted beets (Trader Joes)
Vacuum packed steamed lentils (Trader Joes)
Soy Creamer
Miso Paste (yellow and red)
  • capers
  • Maple Syrup
  • mustards of all varieties
  • no-oil bottled salad dressings
Not year-round staples, but can often be found in HGK, especially when in season:
  • Blueberries
  • Raspberries
  • Pineapple
  • Cantaloupe
  • Watermelon
  • Honeydew
  • Mangoes
  • Papaya
  • Cherries
  • Young Coconut
  • Peaches (only from the Farmer's Market when in season)
  • Plums (rarely-they are just not good anymore here)
  • Nectarines (rarely-they are just not good anymore here)
Healthy Girl's Counter Top Fruit Bowl
Unripe avocado

Healthy Girl's Freezer
Ezekiel Bread
Ezekiel Buns
Ezekiel Tortillas
100% Whole Wheat Bread (for my younger kids)
Microwavable Brown Rice
Dr. Praeger's California Veggie Burgers
Nuts of all variety (walnuts are by far the healthiest, and all nuts should be stored in the freezer)
Seeds (sesame, sunflower-also stored in the freezer)
Frozen spinach
Frozen kale
Frozen butternut squash
Frozen fruit (mango, cherries, strawberries, blueberries, raspberries, pineapple)
Frozen overripe bananas, peel removed, stored in Ziploc baggies
Fresh Ginger (also stored in a Ziploc baggie)
Ground Flax Seed

Healthy Girl's Pantry
vinegars of all varieties (apple cider, rice wine, red wine, balsamic to name a few)
spices-I have a very large collection
Sea Salt
Pepper-ground and whole peppercorns
low sugar breakfast cereals
oatmeals (steel cut, rolled oats and instant)
Lentils (red, green and brown)
Brown rice (short, medium and long grain)
Quinoa (white and red)
Crackers (Ak-mak, Mary's Gone Crackers, Whole Wheat Matzoh, and TLC)
Low Sodium Vegetable Broth in a box (I always have at least 4 boxes on hand)
Dr. McDougall's Soups (sold at Whole Foods)
Canned Beans (black, garbanzo, kidney, pinto, canellini)
Fat Free Refried Beans
Canned Pumpkin
Large yellow onions
Sweet Potatoes
Canned tomatoes (diced, fire roasted, tomato paste, low or no fat tomato sauce)
Coffee (yes, I do drink it-how else would I do everything I want to do?)
Raw Cacao Powder
Light Coconut Milk
Salsas (Salsa Verde is my fav!)
Roasted Peppers in a jar
Peanut Butter (no sugar or oil added)
Sunflower Seed Butter (refrigerate after opening)
Almond Butter (refrigerate after opening)
Low Sodium Soy Sauce/Low Sodium Tamari
Bragg Liquid Aminos
Nori for rolling "sushi"
Extracts-vanilla, peppermint, coconut, etc.
Hot sauces
Nutritional Yeast
Chia Seeds
Hearts of Palm
Artichoke Hearts (in water)
Cous Cous
Barley (with the hull)
100% Whole Wheat Pastas (I find the 365 Brand from Whole Foods to be the best)
Sundried tomatoes (not in oil, just dried and in a bag)
Dried Fruit-not for snacking so much, but for use in recipes
  • cranberries
  • raisins
  • apricots
  • prunes
  • etc.
  • garbanzo bean
  • whole wheat pastry
  • almond meal
I keep adding to this list every few hours as things come to mind. Later today I will include a link to a printable page with my entire staples list, so check back tonight if you are interested in printing that out.

Did I miss anything that you keep as a healthy staple?


Jen said...

YUM! What time is dinner? I'll be over :)
I also have beans as freezer staple. I'll cook 1-2 bags of either black or garbanzo usually, covered with 1/4-1/2 inch water. (sometimes I don't get to cooking the next day, so I rinse & exchange soaking water & can put off until next day) Black beans are so pretty when they soak...they turn indigo & violet.) I keep some in fridge for next few days and freeze 2 cup portions, some in their cooking liq, some rinsed, so I always have supply on hand. Cilantro is a frig staple, kept upright in glass of water. When it starts to whither, I'll chop the whole bunch (and freeze if nec) & add to black bean pot. For kids, my go-to brand of boxed cereal is Barbara's Puffins, watch out for the peanut butter flavor, it's easy to indulge in dry as snack. Dove Dark Chocolate Bliss squares...kids get one in lunch bag and have one after dinner every night...satisfies their dessert urge & keeps them off of other stuff. For some reason, I can have control around these, maybe because flavor is not ultra-sweet to initiate cravings.

Jen said...

Stevia. Incredible that the aspartame/soda lobbyists kept it off our shelves for so long.

JL goes Vegan said...

You've described my kitchen! I do have a shelf of probably 12 mason jars filled with dry beans and lentils. I can't get enough of them and find them so easy to make in the rice cooker or pressure cooker -- which is why I rarely buy canned beans or prepared humus. I'm going to bookmark your list!

caroline conlan said...

I love this list. I would only add Vitamineral Green which tastes nasty but if I can't cook properly every day it fills all the "green" needs. And another amazing supplement in my fridge is a multibotanical Seven Proformance made from extracts (goji,seabuckthorn and fucoiden). Feeding my family properly and including these two supplements has kept us 100% healthy for almost two years. No missed school which for me is awesome bc I cherish my moments when they are in school!!!

Anonymous said...

This list is so great! Could you include what types of store bought hummus you like? I haven't been able to find any that are E2 approved. Thank you! --Mandy R.

valerie said...

I also keep dried mushrooms which I blend to a powder. I add that to gravy & sauces.
Also I blend oatmeal to use as oatmeal flour-I love using that in pancake mixes!

valerie said...

Also want to add Corn meal- for polenta & for using on Parchment paper ( another non food staple) so dough won't stick!
I also added banana powder to use as a sugar sub.

Caroline Miller said...

Broccoli and cauliflower are staples at my house. I'd add tahini and white miso to your list. I buy white whole wheat flour, regular whole wheat flour, and bread flour for baking challah which I do monthly. I also get unsweetened shredded wheat and the Ezekiel nugget cereal (like Grape Nuts) for adding to an occasional soy yogurt. Otherwise your kitchen sounds like my kitchen!

ViviDu said...

Soup season here - so soup mix (split peas, lentils, barley etc). Liquid smoke to put the 'ham' in pea soup. Rice paper for Vietnamese rice paper rolls, a lunch box favorite. Pickled ginger to add a little zing to salads & nori rolls. Made the mistake of buying salted peanuts for Pad Thai and binged on half a pack whilst cooking - salt not sugar is my thing - so only raw nuts in future.

ViviDu said...

Oh I forgot rooibos tea! I'm a coffee lover too, but have been weaning myself off with lots of different teas and rooibos is my current fav.

JudeEastman said...

Flax seeds to grind or ground flax meal in the freezer to put in my smoothies.

GUCCI 3094 said...

Wow, that is a very long list. Did you inventory your entire kitchen :) I have many of these ingridients. One thing you won't find on my list is fries, pop corn and chips.

Bonnie said...

Very helpful list and comments. I keep unsweeetened applesauce to use as an oil replacer for baking, blackstrap molasses for gingerbread cookies, Bone Suckin Sauce (it has honey so it's not vegan) as a substitute okonomiyaki sauce, Bob's Red Mill buckwheat pancake mix for making pancakes or okonomiyaki. We buy our bread at Great Harvest; it's made with honey so it's not vegan, but several varieties are 100% whole grain, no oil, etc.

Anonymous said...

White tea, not as grassy tasting as green.

Hamad said...

jamaican hot sauce is very delicious. Thanks for sharing!

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