WHAT STAPLE ITEMS DO I NEED TO KEEP IN MY KITCHEN? Each time you prepare a meal at home, it is less expensive than eating out.When you have staple foods on hand, it is much easier to prepare a meal at home.You will also discover how much tastier home-prepared food is, and how much HEALTHIER it is because you prepared it.To enjoy healthy cooking, you will need to have basic staples in your kitchen.The following is a general guide:
BAKING ESSENTIALS
Active dry yeast
Apple sauce (unsweetened) - make sure there is no extra sugar, such as high fructose.
Baking chocolate
Baking powder
Baking soda
Brown sugar
Chocolate chips
Cocoa powder
Confectioner’s sugar
Corn meal
Corn starch
Evaporated milk (low fat or fat free)
Flour – Keep both white and wheat on hand.You can substitute at least a portion of the white with wheat to make a healthier version.
Graham crackers (low fat) - keep on hand both for a good snack and to make crumb crusts.
Honey
Jell-O pudding and gelatin (variety of flavors)
Oats
Molasses
Sweetened condensed milk (low-fat)
Sugar - white, splenda, or any artificial sweetener for baking.
Vanilla extract - also lemon, almond, orange
HERBS AND SPICES
Allspice
Basil
Bay leaves
Black Pepper
Cayenne pepper
Celery salt
Chili powder
Cinnamon
Cumin
Garlic powder
Ginger
Mustard
Nutmeg
Onion powder
Oregano
Paprika
Parsley
Rosemary
Sage
Salt - regular, kosher, sea salt or salt-free
Tarragon
Thyme
GRAINS
Breads (wheat or whole grain)
Cereal (whole grain)
Pasta (whole grain or wheat)
Rice (brown)
Tortillas (wheat or whole grain)
FRUITS AND VEGETABLES
Apples
Bananas
Carrots
Celery
Cucumbers
Fruit dried - cranberries, raisins
Garlic
Grapes
Lettuce - romaine and/or greens
Lemons/limes
Onions
Oranges
Peppers
Potatoes
Spinach
Seasonal fresh fruit
Sweet potatoes
Tomatoes
Vegetables frozen – corn, green beans, mixed, peas, spinach
MEATS AND SEAFOOD
Bacon (turkey)
Beef ground (extra lean)
Chicken breast
Deli lean (low fat, such as turkey, chicken, ham)
Salmon fillets (freezer)
Shrimp (freezer)
Tuna canned (in water)
Turkey ground (extra lean)
Each time you prepare a meal at home, it is less expensive than eating out. When you have staple foods on hand, it is much easier to prepare a meal at home. You will also discover how much tastier home-prepared food is, and how much HEALTHIER it is because you prepared it. To enjoy healthy cooking, you will need to have basic staples in your kitchen. The following is a general guide:
BAKING ESSENTIALS
Active dry yeast
Apple sauce (unsweetened) - make sure there is no extra sugar, such as high fructose.
Baking chocolate
Baking powder
Baking soda
Brown sugar
Chocolate chips
Cocoa powder
Confectioner’s sugar
Corn meal
Corn starch
Evaporated milk (low fat or fat free)
Flour – Keep both white and wheat on hand. You can substitute at least a portion of the white with wheat to make a
healthier version.
Graham crackers (low fat) - keep on hand both for a good snack and to make crumb crusts.
Honey
Jell-O pudding and gelatin (variety of flavors)
Oats
Molasses
Sweetened condensed milk (low-fat)
Sugar - white, splenda, or any artificial sweetener for baking.
Vanilla extract - also lemon, almond, orange
Allspice
Basil
Bay leaves
Black Pepper
Cayenne pepper
Celery salt
Chili powder
Cinnamon
Cumin
Garlic powder
Ginger
Mustard
Nutmeg
Onion powder
Oregano
Paprika
Parsley
Rosemary
Sage
Salt - regular, kosher, sea salt or salt-free
Tarragon
Thyme
GRAINS
Breads (wheat or whole grain)
Cereal (whole grain)
Pasta (whole grain or wheat)
Rice (brown)
Tortillas (wheat or whole grain)
FRUITS AND VEGETABLES
Apples
Bananas
Carrots
Celery
Cucumbers
Fruit dried - cranberries, raisins
Garlic
Grapes
Lettuce - romaine and/or greens
Lemons/limes
Onions
Oranges
Peppers
Potatoes
Spinach
Seasonal fresh fruit
Sweet potatoes
Tomatoes
Vegetables frozen – corn, green beans, mixed, peas, spinach
MEATS AND SEAFOOD
Bacon (turkey)
Beef ground (extra lean)
Chicken breast
Deli lean (low fat, such as turkey, chicken, ham)
Salmon fillets (freezer)
Shrimp (freezer)
Tuna canned (in water)
Turkey ground (extra lean)
DAIRY
Butter
Cheese (low fat or 2%)
Cottage cheese (low fat)
Cream cheese (light)
Eggs
Hummus
Milk (skim)
Sour cream (light or fat free)
Yogurt (light)
OILS, STOCKS, AND CONDIMENTS
Barbecue sauce
Cooking spray - canola, olive oil
Fruit preserves (reduced sugar) - stay away from high fructose
Ketchup
Lemon juice
Mayonnaise (low fat)
Mustard - regular, Dijon
Oils - canola, extra virgin olive oil
Pancake syrup (light)
Peanut butter (natural)
Salad dressing (low fat)
Salsa
Soy sauce (low salt)
Steak sauce
Stocks – beef, chicken, vegetable (natural, reduced sodium, 100% fat free, no msg)
Tomato diced, paste and sauce canned (no salt, low salt)
Vinegar - red, wine, balsamic
Wine - red and white
Worcestershire sauce
MISC. PANTRY ITEMS
Beans canned – kidney, black, garbanzo, white
Bread crumbs
Nuts – almonds, walnuts, pecans, peanuts (can be stored in the freezer for freshness)
Pretzels (low fat or fat free)
Soups (low fat, fat free, low sodium)
Soups (dry) – onion, vegetable
Tortilla chips (baked)
Check out this website for ingredients to stay away from. Remember to always check labels.
www.heavenlyfoddermeals.com/GROCERY%20STORE%20LIST.pdf