How do you stay healthy, avoid take-out, save money and prepare quick meals? A well-stocked pantry.

The right ingredients in your pantry allows you to prepare nourishing meals—much better than prepared foods or “take-out” which can be filled with calories, fats, sodium and more. Foods from the pantry are the foundation of any meal; if you have oatmeal in your cupboard, you always have a go to breakfast, with pasta you have dinner! Inspiration for many creative meals can also come from a well stocked and organized pantry. We are providing a basic list, however, items will differ depending on the type of cooking you most frequently do. For example, if you cook many Asian meals you might want to add rice vinegar to your list.

Basic Pantry Essentials

• Extra-virgin olive oil
• Canola oil
• Sesame oil
• Sea salt
• Black peppercorns
• Vinegar (balsamic/sherry/red wine)
• A variety of pastas
• Rice (brown, white, long-grain, Arborio)
• Cannellini Beans (makes such a great quick dip)
• Kidney beans
• Tuna – water & olive oil packed
• Black beans
• Couscous
• Chicken broth
• Soy sauce
• Honey (good quality)
• Baking soda
• Baking powder
• Sugar
• Flour (all-purpose and whole wheat)
• Cornmeal
• Pure vanilla/almond extract
• Mustard (whole grain or Dijon)
• Cornstarch
• Tea
• Peanuts, walnuts, almonds - Store in cool dark place for up to 4 months, 8 months in the freezer
• Natural nut butters such as Almond, Peanut
• Jams – besides toast –they make quick sauces for ice cream/cake. Spreads for meats, great add in for plain yogurt/cottage cheese
• Chocolate chips
• Oatmeal
• Natural applesauce (great snack, side for pork, use in baking to reduce fats)
• Raisins
• Spices: cinnamon, nutmeg, paprika, cayenne, cumin, cloves, curry powder, allspice, turmeric
• Dried herbs: bay leaves, oregano
• Canned Tomatoes, good quality jarred pasta sauce
• Crackers (for entertaining)

In addition...

Refrigerator Essentials

• Eggs - fast omelets & frittatas for anytime of the day
• Orange juice
• Low-fat milk or soymilk
• Low-fat or nonfat plain yogurt and/or vanilla yogurt
• Good-quality Parmesan cheese and/or Romano cheese
• Sharp Cheddar cheese

Freezer Essentials

4 month supply works well if your freezer is large enough. Be careful of freezer burn -double wrapping will help. If buying a large size package – wrap them in meal size portions and then put several into a freezer bag.

• Fruit-juice concentrates
• Frozen vegetables: peas, spinach, broccoli, carrots, bell pepper and onion mix, corn, chopped onions
• Frozen berries
• Frozen minced herbs (small cubes of basil, cilantro)
• Sausage (chicken/turkey preferable) makes a very quick meal!
• Vanilla ice cream or frozen yogurt

Keeping your pantry well stocked (and orderly) is the key to a much healthier lifestyle. To see how a properly stocked pantry can lead to hundreds of quick meals, just take a look at the New York Time’s columnist Mark Bittman’s 101 Quick Meals

Remember if you need help with using your pantry items creatively, just click on our "Ask Chef Silvia", our resident Chef Silvia Bianco is always there to answer any of your cooking questions! The Food411 directory has found so many outstanding items that would excellent additions to your pantry — be sure to always think of Food411 as your "go to" food resource directory.

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