• White or brown rice and rice blends - two main types

  •  long grain - e.g. basmati for fluffy rice dishes

  • short grain "sticky" rice types for risotto or oriental dishes

• Pasta 

  • Use egg pastas to add a bit of protein to meatless sauces - there is more protein and "chew" in the egg type that can pizzazz up a vegetable-based sauce or extend a low meat content dish

  • Ribbed surfaces soak up more sauce that smooth-surfaced pastas

  • Must be hard durham semolina wheat based for best results with dried pastas

  • Try different shape for a new twist:  5 main "shapes"

    • string - vermicelli, cappellini (aka angel hair - fast cookers) spaghetti, linguini - good with light olive oil type sauces - longer cooking

    • ribbons - fettucine, papardella, - good with tomato sauces - "medium" weight type sauces

    • tubes - penne, elbow macaroni - great with cheesy sauces

    • other shapes - bows, shells, orichetti - versatile excellent with heavy cream sauces - easier for kids to eat

    • micro - orzo, pastina etc - tiny pastas for use in soups

    • Store pasta away from heat and light, and in air-tight container

• Biscuit baking mix

• Oats - A great filler especially for burger based dishes, and fiber booster

• Dry Mixes - Gravy, salad dressing

• Beans and Lentils - canned or dry - canned beans and lentils are excellent nutritionally, so find a good brand and keep them handy for quick meals

• Bastes, Marinades, Sauces – Soy, Worcestershire, teriyaki etc

• Tomato products - Diced, crushed, paste, sauce, salsa, dried

• Pasta Sauce - The “pasta bake” sauces are very handy too

• Broth or stock - Beef, chicken, vegetable (Fat free, low sodium)

• Soup - Condensed, dry, ready-to-serve

• Canned meats - Tuna, chicken, Salmon

• Canned fruits - peaches, apple sauce, pears, pineapple, fruit salad, citrus, etc.

• Dried fruits like blueberries, cherries, cranberries, raisins, etc. for addition to biscuits and muffins

• Canned vegetables:

  • mushrooms, for quick additions to stews and casseroles

  • baby corn, water chestnuts, bamboo shoots, etc. for oriental cooking

  • artichoke hearts, palm kernels, etc. for additions to salads

  • other types of vegetables are best purchased frozen or fresh

• Dinner kits - For Karate, Soccer or Basketball nights

• Pudding and gelatin mixes

• Canned or premixed cake frostings for quick dessert dress-ups

• Assorted crackers

• Heart-friendly cooking and salad oils - for high and low heat use:

  • Olive oil (virgin - or light if you don't like the strong taste) great for salads and low-heat sautéing

  • Peanut, Canola or Grapeseed oil for high heat frying

  • Non-stick spray oils for quick baking pan greasing and very low fat cooking

  • Flavored oils for salads and oriental cooking - e.g. Walnut, Sesame Seed, Garlic, Chile, etc. flavors

• Vinegar - an every-day one and a "dress" vinegar

  • Regular white vinegar or wine vinegar for "every day" use

  • Balsamic vinegar for salads, deglazing and vegetables

  • There are many other flavored vinegars, so choose them according to your likes - herb flavored ones, champagne, cranberry, and more

• Beverage like teas, cocoa, Ovaltine, canned or dried fruit juice mixes, etc. (your coffee should be in the fridge or freezer - unless it's instant!)

• Snacks - popcorn, chips, pretzels for quick snacks or dipping

• And yes, we'll even permit Kraft Dinner IF you keep extra cheese on hand to make it a healthier meal, add a small grated onion, and bit of chopped celery

Pantry Stocking 202

You should also keep your spices, herbs, potatoes, onions and teas, etc. in a cool dark pantry.  Please get them out from under the sink or over the stove!  Auntie Canuck has helped out with this list:

• Onions and potatoes must be stored separately to avoid sprouting potatoes and rotting onions...and never in the fridge

• Fresh garlic and ginger should be stored in an airy basket in a dark cool place - never in the fridge

• Spices - always buy a little at a time so you get the flavor - dried spices fade fast - you can often revive them a bit if you crush them up before adding to your dish:

  • fresh peppercorns - use a cheap coffee grinder to grind up small bottle's worth at a time

  • coarse sea salt - much healthier for you and doesn't clump like fine sea salt

  • dried garlic and ginger - oddly enough, these are viewed as different spices from the fresh versions in Asian and Oriental cooking!

  • vanilla - either the dried beans (keep them in a sealed container) or the pure vanilla extract

  • almond, orange, cherry, lemon, and other natural extracts for baking and international cooking

  • Indian/Thai/Oriental Curry powders and/or premixed bottled pastes and sauces

  • basil, tarragon, oregano, rosemary, Chile powder, sage, bay leaves, chives and other dried spices are regularly called for in many recipes so keep these on hand if you can't easily find them fresh

  • for ease of use, look for "bouquet garnis", "fines herbs" and Italian spice blend mixed herbs

  • saffron is wonderful when a few sprigs are added to basmati rice

  • dry mustard, and low salt spice mixes for seafood, poultry and beef

  • nutmeg, allspice, and cinnamon

  • cornstarch - for thickening sauces and baking

  • baking soda, baking powder, and cream of tartar (also put a box of baking soda in the fridge to keep it fresh. When it's time to replace the fridge box, keep the old one near the stove for emergency fire-fighting - it's a great grease-fire-stopper and also a drain freshener)

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