The Well-Stocked Pantry

There is a secret to eating healthy, and not calling for that emergency greasy pizza box– it’s in your pantry. More precisely, what you put in your pantry. You can be sure of one thing: meal time will be crazy every night. Here’s the only chance you’ve got to put yourself a bit ahead of the game, and give yourself a shot at cooking a healthy meal.

Stocking your pantry (to see how to stock your refrigerator click here, and to see how to stock your freeze click here.) with the right ingredients, can make all the difference between desperation about what to fix, and the accompanying guilt for ordering too much fast-food. Once you’ve got your list, don’t forget to make yourself a handy little re-usable grocery list so that you can keep a running tab on what you’re running low on.

13 Must-Haves to Stock in your Pantry

1. Red or white wine
2. Pasta and couscous
3. Onions (I prefer red) and garlic
4. Canned Beans: Garbanzo, Black Cannellini (looks like Northern, but they’re not. These taste like butter better.) You can do anything with these three beans.
5. Marinara Sauce
6. Canned tomatoes and tomato paste. (Be sure to get the ones with the extra veggies and spices.)
7. Canned tuna. Albacore is the BEST.
8. Vinegars: Balsamic, Red Wine and Apple Cider.
9. Oils: Extra Virgin (for salads and bread). Extra Light Olive Oil for baking and sauteing.
10. Salts: Sea, and table salt.
11. Herbs: Black Pepper, Rosemary, Oregano, Whole Nutmeg, Red Pepper, Paprika and Cinnamon.
12. Jars of Greek Olives and a jar of capers.
13. Dried mushrooms.

Here’s a delicious fast and easy, no-cook 100% healthy pantry meal:

White Bean, Tuna and Red Onion Salad

Ingredients:

• 1 can of tuna, drained and rinsed
• 1 can of cannellini beans, drained and rinsed
• 2 tablespoons of capers
• 1/2 red onion, thinly sliced
• 2 tablespoons of capers
• Extra Virgin Olive Oil
• Red Wine Vinegar
• Black Pepper and a dash of Salt

Place beans in a large serving bowl, and add tuna. Break up tuna with a fork. Scatter red onion and capers over tuna; then drizzle with oil, and red wine vinegar. Season with salt and pepper.

or

Black Beans, Couscous and tomatoes

Cook one cup of couscous, per package directions

Drain and rinse one can of black beans

Once couscous is done, fluff with fork, add beans and tomatoes and heat through.

You could even open the fridge and add some cheddar.