THE HEALTHY PANTRY

 

The Healthy Pantry

Oils, Vinegars & Condiments

• Oils: extra-virgin olive oil, canola oil
• Trans-fat-free margarine
• Vinegars: distilled white, cider, red-wine, balsamic, rice
• Dijon mustard
• Ketchup
• Barbecue sauce
• Reduced-fat mayonnaise
• Reduced-sodium soy sauce
• Prepared pesto
• Salsa
• Hot sauce

Seasonings

• Salt
• Black pepper
• Dried herbs and spices: ground cumin, cayenne pepper, chili powder, crushed red pepper, rosemary, thyme leaves, oregano, Italian seasoning blend, tarragon leaves, ground cinnamon, ground ginger
• Vanilla extract

Canned Goods & Bottle Items

• Canned tomatoes, tomato paste
• Reduced-sodium broths
• Canned beans: cannellini, kidney, chickpeas (garbanzo beans)
• Canned lentils
• Chunk light tuna and salmon

Grains & Legumes

• Assorted whole-wheat pasta
• Regular and instant brown rice
• Whole-wheat couscous
• Regular and quick-cooking barley
• Bulgar
• Rolled oats
• Dried lentils

Baking Products

• Whole-wheat flour and whole-wheat pastry flour. (Store in the refrigerator or freezer.)
• All-purpose flour
• Baking powder
• Baking soda
• Unprocessed wheat bran
• Quick-rising yeast
• Cornstarch
• Brown sugar
• Granulated sugar
• Honey

Nuts, Seeds and Dried Fruit

• Walnuts, pecans, sesame seeds, almonds
• Dried apricots, dates, cranberries, raisins
• Peanut butter (natural)

Refrigerator Basics

• 1% or skim milk
• Reduced-fat sour cream
• Fruit juice
• Large eggs
• Cheese: sharp Cheddar, feta, Parmesan, mozzarella
• Nonfat or light vanilla yogurt

Freezer Basics

• Frozen fruit
• Frozen vegetables: edamame (soybeans), broccoli, corn, bell pepper-and-onion mix, peas, spinach
• Low-fat ice cream, frozen yogurt and/or sorbet
• Frozen cheese ravioli or tortellini