I often hear people lament about their weight-loss challenges…I’m right along with them. But then, I step back and look at how I’m setting myself up to succeed or fail and frankly…self-sabotage, thy name is Barbara.
The reality is, if there’s junk in my pantry….I’m the one who put it there. I bought it, lugged it home, and neatly (or maybe not so neatly) shoved it in there, most likely in a spot my eye will hit first upon opening the door. I do the shopping…not my husband. It’s just the two of us now, so it’s not like some random gremlin (a.k.a. the college kid home for the summer), is loading up the shelves with the garbage.
I’m pretty good at keeping the pantry categorized appropriately – canned goods, baking, pastas and rice, spices, crackers and chips all have their own space. So, as I embark on getting control of my diet it’s time to dive in, sort, pitch out, and rearrange so the healthiest foods are the easiest accessible.
What’s in My Pantry?
Over the years, I’ve moved farther away from anything with added salt or funky preservatives. The exception is the foods my husband would “die” without…crackers (saltine, butter crackers, occasional specialty flavored cracker), potato chips (you name the flavor, we’ve had it), and his ever-present sourdough hard pretzels. Let’s just say hubs has his own shelf.
I’ve also expanded my herb & spice repertoire, using them rather than fats or other fast ingredients. Over time, I’ve come to know exactly what we like and what I consistently use, and only keep those on hand. Blends of any sort – taco seasoning, chili powder, cinnamon blend, and Greek seasoning in particular – I make myself so that I eliminate the salt, de-clumping agents and preservatives. Rule of thumb – never make a recipe that requires you to buy a never-before-used herb or spice, especially if you’ve never tasted it! Learn your flavors, then learn to make efficient substitutions with what you have. Save yourself some money and shelf or drawer space!
The 4-Can Master
The same goes for my “vinegar and oil shelf” which holds everything from infused olive oils and a variety of vinegars to Miren, Miso, raspberry preserves, and mango chutney (I have a little “thing” about homemade items sold at a random farm market or festival). Then comes the cans – beans, beans, and more beans (love any kind, and they’re a great protein source), olives, and tomatoes of all sorts that can get whipped into so many delicious dishes. I’ve become a 4-can master, able to throw together a delicious dish…from 4 cans, the refrigerator/freezer, and my vinegar and oil shelf!
Now, it’s only fair to tell you that when we redesigned our kitchen, the focus was on storage and work surface. I blessed myself (yup, I designed every inch of my kitchen) with a lot of storage and a walk-in pantry. There’s a ton of space, and I’d have even more if I stopped restocking for a bit and we just ate what we had…But, I’m working on that. So beyond the flavor-makers above, here’s the rundown of healthier items I keep in my pantry at all times. Wherever possible, I aim for organic, and absolutely low-to-no sodium.
Healthy Pantry Staples
So, here’s my “always in stock” list:
- Beans – black, garbanzo, great northern, kidney (dark and light), sometimes pinto
- Tomatoes – whole, stewed, crushed, diced, sauce, paste (I get most of my tomatoes at CostCo because they carry small case organics)
- Organic, fat-free vegetable and chicken broth (I sometimes get these at CostCo too!)
- Black & green olives (green olives are great flavor punches chopped into all sorts of dishes! Be careful of the sodium if you’re watching that!)
- Brown rice pasta – spaghetti, elbow, shell
- Lentils – red and green
- Quinoa
- Wild and brown rice (separately as well as a blend)
- Raw organic honey and agave (sweeteners)
- Canned tuna (I’m not a big fish eater, so this is what I eat…sad, I know)
- Canned chicken (o.k. in a pinch)
- Raw nuts, sunflower seeds, pepitas
- Dried fruits (apricots, cherries, cranberries)
- Unsweetened coconut
- Rolled oats
Of course, I keep the standards like flour, sugar, brown sugar, chocolate chips, cake mix, graham crackers, etc. so I can whip something up quick for a potluck or unexpected company.
Every single item on this list I can combine with items in the pantry, refrigerator or freezer to make a delicious, and healthy meal in no time. Whether it’s a hearty hot dish, soup, stew or salad, my pantry has me healthfully covered. And, I’m always ready if guests pop in…I can whip up a mean cowboy caviar or salsa in a heartbeat! Now…if I can only figure out where to stick the Fruit Loops…
