Food & Recipes

The Healthy Pantry

While a good shopping list is the key to a quick and painless trip to the supermarket, a well-stocked pantry is the best way to ensure you’ll have everything you need to cook once you get home. EatingWell’s Healthy Pantry includes many of the items you need to prepare the recipes in this book plus a few other ingredients that will make impromptu meals easier.

Oils, Vinegars & Condiments

Oils: extra-virgin olive, canola

Vinegars: balsamic, red-wine, white-wine, rice, cider

Asian condiments: reduced-sodium soy sauce, fish sauce, hoisin sauce, oyster sauce, chile-garlic sauce, toasted sesame oil

Barbecue sauce

Hot sauce

Worcestershire sauce

Mustard: Dijon, whole-grain

Ketchup

Mayonnaise, low-fat

Flavorings

Salt: kosher, iodized table

Black peppercorns

Herbs and spices, assorted dried

Onions

Garlic, fresh

Ginger, fresh

Olives: Kalamata, green

Capers

Anchovies or anchovy paste

Lemons, limes, oranges

Dry Goods

Pasta, whole-wheat (assorted shapes)

Barley: pearl, quick-cooking

Bulgur

Couscous, whole-wheat

Quinoa

Rice: brown, instant brown, wild

Dried beans and lentils

Flour: whole-wheat, whole-wheat pastry (store opened packages in the refrigerator or freezer), all-purpose

Rolled oats

Cornmeal

Breadcrumbs: plain dry, coarse whole-wheat

Crackers, whole-grain

Unsweetened cocoa powder

Bittersweet chocolate

Sweeteners: granulated sugar, brown sugar, honey, pure maple syrup

Nuts, Seeds & Fruits

(Store opened packages of nuts and seeds in the refrigerator or freezer.)

Nuts: walnuts, pecans, almonds, hazelnuts, peanuts, pine nuts

Natural peanut butter

Seeds: pepitas, sesame seeds, sunflower seeds

Tahini (sesame paste)

Dried fruits: apricots, prunes, cherries, cranberries, dates, figs, raisins

Canned and Bottled Goods

Broth: reduced-sodium beef, chicken and/or vegetable (or see page 78 for broth recipes)

Clam juice

"Lite" coconut milk

Tomatoes, tomato paste

Beans: black, cannellini, kidney, pinto, great northern, chickpeas, lentils

Chunk light tuna

Wild Pacific salmon

Wine: red, white or nonalcoholic

Madeira

Sherry, dry

Refrigerator Items

Milk, low-fat or nonfat

Buttermilk or buttermilk powder

Yogurt, plain and/or vanilla, low-fat or nonfat

Sour cream, reduced-fat or nonfat

Parmesan cheese, good-quality

Cheddar cheese, sharp

Eggs (large) or egg substitute, such as Egg Beaters

Orange juice

Tofu, water-packed

Tortillas: corn, whole-wheat

Freezer Basics

Fruit: berries, other fruit

Vegetables: peas, spinach, broccoli, corn