Conventional wisdom, backed by study results, says those who consume mostly home-prepared meals are healthier and less likely to be obese compared to those who consume a majority of meals from restaurants and other pre-prepared foods. But those of us leading busy lives know all too well that preparing meals from scratch at home requires a significant investment of time. Which means we need to employ strategies to streamline the process in order to make home-cooked meals most days a week a reality.
These strategies include: plan and shop for weekly meals ahead of time; prepare double batches of complete meals on the weekends and use leftovers for lunches/dinners during the week (or freeze for later); utilize a slow-cooker to assemble a meal in the morning and cook throughout the work/school day; wash, chop and refrigerate vegetables in advance and opt for one-pot and casserole meals for quicker assembly and clean-up. In addition to these strategies, having a well-stocked pantry comprised of healthy components is a must for the home cook.
The following is a list of pantry items that can make meals a snap to put together by simply incorporating them with whatever proteins and vegetables you have on hand. Use this list as a general guide. Don’t like quinoa? There’s no reason to have it. Don’t grill? You don’t need grilling spray oil. I’ve included outside-the-box items {listed parenthetically} for those who like to experiment.
OILS
Fats are a necessity in meal prep. But not all fats are created equal. Olive oil is very healthy but it burns easily and burnt olive oil is unhealthy to consume. Consequently, it makes sense to have a variety of healthy fats available so you have the right kind for each job.
- Extra Virgin Olive Oil – dressing and finishing
- Canola Oil – frying, roasting
- Canola Oil Cooking Spray – sauteing
- High Heat Canola Oil Cooking Spray – grilling
- Canola/Olive Oil Mayonnaise – avoid mayo made with soybean oil
- Butter from grass fed cows – salted for finishing, unsalted for baking
- {Extra Virgin Coconut Oil} – substitute for butter in baking and popping corn
- {Avocado Oil} – mild-flavor substitute for olive oil
- {Walnut Oil} – high in healthy omega-3 fatty acids
- {Sesame Oil} – Asian finishing oil
FLOURS & GRAINS
Substitute whole wheat flour or quick oats for some all purpose flour in your baking recipes to boost nutrients. A growing demand for alternative grain options has led to the emergence of several new grain choices, many dating back to ancient times.
- Whole Wheat Flour
- Unbleached All Purpose Flour
- Corn Meal
- Quick Rolled Oats
- Panko Bread Crumbs
- 100% Whole Grain Pasta/Couscous/Noodles
- Brown Rice
- Wild Rice
- Quinoa
- {Amaranth, Barley, Farro, Teff, Bulgur, Buckwheat, Spelt, Kamut, Millet, Sorghum}
CANNED, BOXED & JARRED
These are especially helpful in assembling quick meals. Be sure to read labels to ensure you’re not getting any unwanted sugars, oils or fillers.
- Beans – rinse canned beans to remove salt
- Tuna/Salmon – heart healthy and versatile
- Broths/Stocks – low-sodium
- Tomatoes – whole & paste
- Tomato Sauce
- Honey/Maple Syrup
- {Coconut Milk}
ACIDS, UMAMI & HEAT
Acids are a must in dressings and marinades. There are lots of options but the basics include white, red wine, rice wine, apple cider and balsamic vinegars. Always good to have fresh limes and lemons on hand to juice and zest, as well. Umami, or a savory quality, can be added to dishes with a dash of Worchestershire sauce, barbeque sauce, soy sauce, teriyaki, {miso, fish sauce, tahini, coconut aminos or nutritional yeast.} If you like spicy-hot, be sure to have mustards and tabasco, Buffalo, sriracha and chipotle sauces on hand.
NUTS & SEEDS
Best to buy nuts and seeds raw to avoid unwanted additives. Store them in the fridge to extend shelf life. Toast them if you plan to add them to uncooked foods like salads. While most people think of the usual suspects for this category, don’t overlook healthy superstars like flax and chia seeds.
FROZEN
Frozen whole corn kernels, peas and pomegranate seeds can be tossed into dishes by the handful at the last minute. Keep the remainder tightly sealed in the freezer for future use. Frozen fruit can be utilized for quick smoothies.
SEASONINGS
A list of dried herbs and spices could go on forever. What I’ve listed are the basics every cook should have. I recommend some blends to avoid purchasing and storing a lot of individual jars. However, if you use particular herbs and spices often, by all means, purchase them individually.
- Salt – granular and course sea salt
- Pepper – ground and peppercorns
- Bay Leafs
- Garlic & Onion Powders
- Ground Ginger
- Ground Mustard
- Chili Powder/Cayenne Pepper
- Red Pepper Flakes
- Smoked Paprika
- Ground Cinnamon
- Blends – Chinese, Greek, Italian, Mexican & herbs de Provence blends, curry powder, pumpkin pie spice, BBQ rubs, {Cajun/Creole, Middle Eastern, Thai, berbere (Ethiopian), garam masala (Indian), jerk (Jamaican) & kimchi (Korean) seasoning mixes}
BAKING
If you have a sweet tooth, avoid the bakery and cookie aisles in your supermarket. Of all packaged foods, baked goods are the worst when it comes to being loaded with junk. Either purchase baked goods at a reputable bakery or make them yourself. If you’ll be baking, add pastry flour, baking powder and soda, pure vanilla extract, granulated sugar, brown sugar, powdered sugar, molasses, unsweetened cocoa powder, bittersweet baking chocolate and semi-sweet chocolate chips of varying sizes to your pantry.
This spring, turn over a new leaf and commit to making more home-made meals. And your first assignment is to use this guide to build your perfect pantry.
