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Cynthia's pantry list

(article, Cynthia Lair)

Eating whole foods is not just about fruits and vegetables. Don’t get me wrong; fruits and vegetables are amazing sources of essential vitamins, minerals, and fiber, but they don’t have enough calories to sustain us. What about grains, beans, nuts and other whole-foods staples? 

You need these staples in your pantry, to go along with those fresh fruits and vegetables. So here's a whole-foods-pantry starter list. 

With these items in your larder, you can make many whole-foods meals. For example, try the soba noodles with collard greens and fried tofu we show on Cookus Interruptus. 

[%image "reference-image" float=left width=300 caption="Start with empty jars, fill your pantry."] Or try making Mexican brown rice and topping it with a black-bean stew and a plop of sour cream and fresh avocado. There are lots of simple, inexpensive meals you can make with whole grains, beans, and some simple vegetables, both cooked and raw. 

h3(clear).Stock your pantry

Level 1 items (not italicized) are for a starter whole-foods pantry. Level 2 items (italicized) are for a broader whole-foods pantry.
 
h4.Whole grains

list(compact).
 Brown rice (short-grain)
 Rolled oats
 Quinoa
 Soba noodles
 Steel-cut oats
 Basmati brown rice
 Wild rice
 Polenta
 Corn tortillas
 Kasha

h4.Flours
	
list(compact).
 Whole-wheat pastry flour
 Whole-wheat flour (for yeasted bread)
 Kamut or spelt flour

h4.Legumes

list(compact).	
 Black beans
 Chickpeas
 White beans
 Lentils (brown and red)
 2 to 3 cans of cooked beans
 Kidney beans
 Split peas
 Black-eyed peas

h4.Nuts and seeds

list(compact).
 Almonds
 Walnuts
 Sesame seeds
 Nut butter (peanut, almond, or sesame)
 Sunflower seeds
 Pecans
 Cashews

h4.Fats and oils
	
list(compact).
 Extra-virgin olive oil
 Butter
 Unrefined sesame oil
 Ghee
 Unrefined coconut oil

h4.Natural flavorings and spices 
	
list(compact).
 Stock (chicken or vegetable)
 Sea salt
 Tamari (soy sauce)
 Canned tomatoes
 Maple syrup 
 Balsamic vinegar
 Vanilla
 Cinnamon
 Cumin
 Coriander
 Tumeric
 Chipotle chiles
 Oregano
 Mirin or wine
 Honey
 Coconut milk 
 Sucanat, rapadura, or other unrefined sugar
 Apple-cider vinegar

h4.Produce (longer shelf life)

list(compact).
 Garlic
 Onions
 Ginger
 Raisins
 Shallots
 
h4.Produce (shorter shelf life)

list(compact).
 Salad greens
 Dark leafy greens
 Apples
 Potatoes
 Lemons or limes
 Fresh herbs (cilantro, parsley, or basil are handy)
 Eggs, tofu, or chicken
 Plain whole-milk yogurt
* Sharp Cheddar cheese

Hope that's useful. What else would help you on your quest to be a more fresh, local, and organic whole-foods eater?

p(blue).Editor's note: Here's a Cookus Interruptus video of Cynthia explaining just exactly what makes whole food whole:

[%youTubeMovie 6tbmIKtUDnQ]


reference-image, l