Freezer | Herbs and Spices | Pantry | Refrigerator
Freezer
Chicken—boneless, skinless breasts; it's sometimes nice to have a whole chicken around for dinner guestsGround turkey—the leanest, lowest-priced you can afford
Turkey bacon—try to get the nitrite-free stuff
Your favorite vegetable blend—my personal favorite is the California blend of cauliflower, carrots, and broccoli; it's also nice to have some frozen corn and frozen peas; when the bell peppers are in season and cheap, buy them, wash and cut them up as you wish for freezing so that you can have peppers all year round
Cheese—mozzarella, low fat cheddar-jack, feta, anything you really like that is not a specialty cheese
Berries / fruit—blueberries are great to have; so are raspberries, strawberries, and blackberries
Low-fat or non-fat frozen yogurt—Dreyer's makes an amazing non-fat vanilla frozen yogurt
Fresh ginger—believe it or not, it will keep in a freezer bag for up to 6 months
Unsalted butter—it'll store in the freezer forever; you'll need it rarely, but it's nice to have
Herbs and Spices
| Cayenne Powder Cardamom Chives Cinnamon Cloves Coriander Cumin Basil Dill Garlic Powder Ginger Italian Seasoning Blend Nutmeg Old Bay®—low sodium | Onion Powder Oregano Paprika Peppercorns—black or the mixed variety Mustard Powder—Coleman's® Rosemary—powdered, if you can get it Salt—Kosher or sea salt Thyme Tumeric |
Remember to keep herbs and spices in a cool, dark, dry location.
Pantry
Unbleached white flourWhole wheat flour
Wheat germ—Bob's Red Mill®; this is the most nutritious part of wheat; it contains tons of protein, B vitamins and other antioxidants
Wheat bran—Bob's Red Mill®; this is a major source of dietary fiber and iron
Baking soda
Baking powder
White sugar
Brown sugar
Vanilla extract
Almond extract
Splenda®—it's optional because it's an artificial sweetener, but if you have diabetes or are watching your sugar intake, it's a very viable option to sugar
Unsweetened applesauce—a wonderful butter substitute in baking
Low-sodium canned products: diced tomatoes, tomato paste, garbanzo beans
Low-sodium, low-fat chicken broth or vegetable broth
Semi-sweet chocolate chips
A good-for-you snack for when the munchies strike—my husband and I absolutely love Pirate's Booty white cheddar rice/corn puffs. They are amazing and low in fat! You can get the big bags at Costco.
Spaghetti noodles—Barilla Plus® makes great spaghetti noodles that are rich in fiber, omega-3s, and protein
Lasagna noodle—Ronzoni® whole wheat noodles
Whole wheat couscous
Brown rice
Oils—extra virgin olive oil and canola (or other light flavored oil); store olive oil in a cool, dark cupboard and pour it out into a green-glass oil bottle to keep on the counter (the green glass keeps the light from turning the oil rancid)
Vinegars—white wine and balsamic
Honey
Panko bread crumbs
Potatoes—red, white, or Yukon; keep them in a brown bag—being exposed to light will turn them green; make sure to snip off the eyes when you get around to using them and throw away soft potatoes
Fresh garlic—it'll keep for months just out on the counter
Instant coffee—great to add to any chocolate-flavored baked good because coffee really brings out the chocolaty goodness
Refrigerator
Nonfat milk—when you take out the fat, there's more room for the calcium; the more you drink it, the less you miss fatty milksParmigiano Reggiano cheese
Nonfat cottage cheese—great for a snack and to cook with
Nonfat plain yogurt—mix with fruit for a smoothie or make tzatziki! It's a fantastic sour cream replacement that is great for your digestive system due to the "active cultures."
Lemon juice—besides being great to cook with, it's nature's color-safe bleach—add a few tablespoons to your laundry for extra-bright clothes
Ketchup—organic; just make sure to check the label for high fructose corn syrup. See my rant on HFCS.
Yellow mustard
Water filtration pitcher—everyone needs to drink more water and water is so much better when it's cold and filtered
Worcestershire sauce
Reduced-fat mayonnaise
Low-sodium soy sauce
Eggs
White Wine—for cooking, I like chardonnay
Chianti Wine—for cooking pasta sauce
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