Restocking – How to Change Your Diet, Part 2

Well, when I started thinking about writing this next post I realized I’d already done it.
So, here it is, copied and pasted for your viewing enjoyment:

The most important items on this list are the fruits and vegetables. So, if you have to pick and choose, start there. Add some good herbs if you don’t already have them, and then delve into the beans and grains.
Enjoy the journey!

Grains & Beans

Brown Rice (stored in the fridge or freezer)
Black beans (canned and/or dry)
Lentils
Quinoa
Whole Wheat flour, stored in the freezer
Whole wheat pasta, spaghetti, macaroni, spirals, etc.
Additional grains and beans; such as barley, spelt, oats, pinto beans, etc.

Canned Goods

Shelf stable milk substitute; rice, soy, almond, etc.
Canned tomato products, diced, paste, sauce, etc.
Canned pineapple
Black/green olives

Fats & Oils

Extra Virgin Olive oil
Coconut oil, & or Palm oil shortening

Seasonings & Spices

Onions (I consider these along with garlic to be a pantry staple)
Garlic, fresh
Vegetable broth or bouillon (cubes or powder – homemade version works)
Basil
Oregano
Thyme
Arrowroot powder or organic corn starch
Sea salt
Black pepper (preferably in the form of pepper corns and a grinder)
Apple Cider Vinegar, raw
Soy Sauce, or Nama Shoyu

Sweeteners

Honey
Agave nectar, preferably raw (because I like it better, that’s why 😉 )
Sucanat

Miscellaneous

Yeast

Nuts, such as: almonds, cashews, and walnuts
Seeds: sesame and sunflower seeds

Frozen

Frozen juice, such as orange, and apple
Frozen corn
Frozen peas
Frozen blueberries &/or other fruit for smoothies, muffins, pancakes, syrup, etc.

Fresh Fruits and Vegetables

Assorted fresh fruits and vegetables, these will vary seasonally. Try to have at least 5 varieties of each on hand.

Spring: Greens (spinach, lettuce, etc.), New potatoes, peas, carrots, beets, strawberries, rhubarb, watercress

Summer: Tomatoes, summer squash/zucchini, eggplant, corn, raspberries, peaches, plums, apricots, Asian pears, cucumber

Fall: Beets, potatoes, kale, kohlrabi, sweet potatoes, apples, raspberries, peaches, broccoli

Winter: Potatoes, parsnips, carrots, winter squash, apples, cabbage, greens

Some things like potatoes, onions, garlic, winter squash, and apples will keep well for months when stored properly.

I think that’s about it.
I do keep a more extensive supply on hand, with extras like coconut milk (can you be addicted to coconut milk? I just might be), chocolate chips (grain sweetened), and numerous spices and herbs.
But, this list is more about what to stock if you’re just starting out, or have a limited budget but still need to eat ;-).

With these items on available (depending on the produce selection), I could make:

Stir-Fry with brown rice (lots of variations possible here, including sweet and sour sauce, if you have canned pineapple on hand)
Rice and bean salad with assorted vegetables and a vinaigrette (olive oil, vinegar, basil, salt & pepper)
Lentil soup (without the mustard, or add that to the pantry)
Lentil rice casserole (use dried basil, I did)
Fresh homemade bread
Pizza
Black bean and rice burritos with fresh veggies added (you’ll need salsa for this, unless you made it fresh from the produce available)
Tortillas
Tomato-Basil pasta (needs cashews)
Oatmeal
A Variation on out of the cupboard soup (depending on what’s in your cupboard)
Hummus (need a lemon for this)
Fruit Smoothies
Quinoa salads

And numerous other options depending on the produce available, such as:
Hashbrowns
Salad
Veggie sandwiches
Cabbage salad
Sauteed greens
Baked potatoes with steamed veggies and vinagrette dressing
Mashed potatoes

C

Up Next: Snacking

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2 thoughts on “Restocking – How to Change Your Diet, Part 2

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