Want to get your kitchen in order for the fall? So did we. So we consulted with Jennifer Trecartin Brott, one of our Spud ambassadors. She’s a Registered Holistic Nutritionist and founder of My Edible Advice, so she definitely knows a thing or two about helping people eat healthy. Check out her list of pantry staples and make your list. Once you’re ready to go shopping, check out Spud’s great sales and stock up.
Jennifer says:
I spend a lot of time in the kitchen. As a nutritionist, I am always experimenting with recipes for my clients and as a girl who loves a good dinner party, I am always playing host. It truly is my happy place. People ask me all the time how I manage to make most of my meals at home. The answer is in two parts and both are essential to living a healthy lifestyle. Number one is maintaining a well stocked kitchen and number two is a menu plan. There is no getting around these two things and the sooner you start doing it the easier everyday life will become. Start by stocking these essentials in your pantry and you will never be far from a delicious meal.
PANTRY ESSENTIALS
GRAINS
brown rice
quinoa
buckwheat
spelt berries
millet
oats
Jennifer’s quick tips:
• add to veggies + vinaigrette = power bowl
• add to stock + veggies = soup
NUTS AND SEEDS
walnuts
almonds
cashews
chia
hemp
flax
sunflower seeds
pumpkin seeds
sesame seeds
Jennifer’s quick tips:
• grind with herbs and olive oil for pesto
• crush up and use to ‘bread” poultry or fish
• store in fridge or freezer to keep from going rancid
OILS AND VINEGARS
olive oil
coconut oil
ghee
grape seed oil
apple cider vinegar
balsamic vinegar
tamari
Jennifer’s quick tip:
• mix an oil and vinegar together to make a simple salad dressing, marinade, or dipping sauce
SWEETENERS
maple syrup
honey
coconut sugar
jams
dried fruits
applesauce
dried coconut
Jennifer’s quick tips:
• use dried fruits like dates to sweeten your porridge or sauce
• applesauce can be used as a binder in baking when you are out of eggs or looking for an alternative
SPICES AND SALTS
himalayan salt
sea salt
cinnamon
curry
cayenne pepper
black pepper
chili flakes
oregano
dill
basil
ginger
turmeric
nutritional yeast
dried seaweeds
Jennifer’s quick tip:
• add these to literally any dish and experiment with different combinations
LENTILS AND LEGUMES
kidney beans
black beans
chickpeas
lentils
split peas
Jennifer’s quick tips:
• add to vegetables, stock, and spices to make a quick soup
• blend with tahini and olive oil to make a hummus
• roast chickpeas for a quick snack or salad topper
CANNED GOODS
olives
artichokes
pickled beets or beans
tomatoes
fruits and preserves
nut or seed butters
fish
stock
coconut milk
Jennifer’s quick tips:
• use olives and artichokes to enhance a charcuterie platter or salad
• add pickled vegetables to salads or pasta bowls
• whip coconut milk to make whipped cream
BAKING BASICS
aluminum free baking powder
aluminum free baking soda
cocoa powder
all purpose flour
old fashioned whole oats
pure vanilla extract
PANTRY PRODUCE
apples
pears
bananas
citrus fruits
tomatoes
avocados
onions
garlic
potatoes
winter squash
TIPS FOR KEEPING A WELL ORGANIZED PANTRY
• Once you have a set inventory of staples, use a dry-erase board to note when something is used up.
• Buy or recycle some small containers to store spices, and buy only small amounts in bulk for freshness.
• Keep grains in tightly sealed glass jars (in case a few sneaky bugs hatch, they won‘t spread).
• Keep onions and garlic in a hanging wire basket, or loose in a drawer, so air circulates around them.
• Keep potatoes in a cool, dark place, away from the onions and garlic — they’ll all keep longer.
• Clearly label and date everything in the pantry. Even spices have an expiry date!
By Jennifer Trecartin Brott R.H.N.
Founder of My Edible Advice
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