Chapter 2
Stocking Your Pantry
IN THIS CHAPTER
Seeing what’s already in your kitchen
Stocking up on staple ingredients
Making the most of your healthy pantry
Building a pantry of nutritious foods and staple ingredients is an important part of healthy eating and makes home cooking easier and more convenient. Keeping healthy ingredients on hand makes it easier to prepare a quick and healthy meal on even the busiest of nights.
In this chapter, we walk you through taking inventory of your kitchen and stocking your pantry with healthy ingredients. In the pages ahead, you’ll find lists of staple ingredients that you’ll want to keep stocked in your pantry and refrigerator. Along the way, we share a few shopping and food storage tips to help you get the most out of the fresh, canned, and dry ingredients you buy.
Getting Started: Taking Inventory
The first step to building a healthy pantry is to take inventory of the tools and ingredients you already have. You don’t want to waste time shopping for ingredients that you already have in your kitchen; for example, you probably don’t need to buy a new bottle of olive oil if you already have a half of a bottle left from your last shopping trip. Going through your pantry, refrigerator, and cabinets is a great way to gauge which ingredients, cookware, and utensils you’re missing or need to replace on your next trip to the supermarket. This is also a great time to clean out your kitchen and get rid of any ingredients that are past their prime so you can get a fresh start.
Kitchen tools and cookware
If your goal is to cook more healthy meals at home, having the kitchen tools you’ll need is a great start. Home cooking doesn’t require a lot of expensive tools or gadgets or cookware, but having the basics will help. Here’s a list of a few common kitchen tools to keep on hand:
- Cutting boards
- Hand-held electric mixer
- Knives — a paring knife, a serrated knife, and a chef’s knife
- Measuring cups and spoons
- Meat thermometer (optional)
- Nonstick pots and pans of various sizes with lids
- Set of mixing bowls
- Spoons (slotted, wooden, and metal), spatulas/rubber scrapers, and a wire whisk
- Strainer/colander
- Vegetable peeler, cheese grater, can opener
Cleaning out your kitchen
As you’re going through your pantry, cabinets, and refrigerator taking inventory, it’s a good idea to get rid of any ingredients that are spoiled or that you don’t want to keep in the house anymore. Leftover takeout from last weekend, an open carton of milk from a few weeks ago, the spices that have been sitting in your cabinet for several years — all of these things can go in the trash. This will help you de-clutter your refrigerator and pantry, and make room for new healthy items.
In addition to throwing out old or spoiled foods, it may also be helpful to get rid of any high-calorie (or high-fat/high-sugar) foods that you know you’ll be tempted to overeat, or at least move them somewhere out of sight. This doesn’t mean you have to get rid of every piece of junk food you have in your home; if you can limit your consumption of less healthy foods and only eat them on occasion, that’s great. But many people find that they have more success with healthy eating when they stock up on healthy foods and limit junk foods.
It’s important to take inventory and clean out your kitchen before you stock your pantry with healthy foods for the first time, but it’s also a good idea to do a mini inventory before each trip to the grocery store. You don’t have to do a thorough review of your entire kitchen, just quickly check your pantry and fridge for any important ingredients that you’re running low on, and throw away any expired foods. Checking your pantry before shopping will save you time and money at the grocery store!
As you’re cleaning out your kitchen, pay attention to which foods you’re getting rid of. Food waste is a concern for many people. If you notice that you’re not finishing certain foods before they go bad, note that on your shopping list and consider buying less of those items next time you’re at the store or look to see if there is a canned or frozen option available that can be stored longer.
Stocking Up on the Essentials
When you’ve finished taking inventory of your kitchen, it’s time to stock up on diabetes-friendly ingredients! There are several healthy foods and staple ingredients you’ll want to keep in your pantry and refrigerator so you’re always prepared to make a healthy meal.
Pantry staples
Let’s start with staple ingredients that you can keep in your pantry. These are shelf-stable foods and condiments that you can store at room temperature in your pantry for several weeks to several months.
Oils and condiments
Oils, vinegars, and other condiments should be stored in a cool, dry place. Many oils can last months in your pantry if they’re opened, and you may be able to store oils even longer in the refrigerator. Check the label of your oils for storage information. If an oil develops an unpleasant smell or taste, it may be time to replace it; oils do go bad after a while. Vinegars have a long shelf life, so you won’t have to replace them nearly as often. Here are a few condiments you’ll want to stock in your pantry:
- Canola or vegetable oil
- Nonstick cooking spray
- Extra-virgin olive oil
- Hot sauce (or hot pepper sauce)
- Low-sodium broth (chicken or vegetable)
- Reduced-sodium soy sauce
- Vinegars (white, apple cider, malt, white wine, red wine, balsamic)
- Worcestershire sauce
Dried herbs and spices
A good collection of herbs and spices is essential when you’re cooking healthy meals at home. They’re a great way to add flavor to your dishes without adding a lot of extra fat or sodium. Most dried herbs and ground or whole spices are very low in sodium. However, if you purchase premade seasoning blends, check the sodium content. It’s a good idea to look for salt-free spices and spice blends options.
Many people think that herbs and spices can be stored in the pantry indefinitely, but the truth is that they start to lose potency and flavor after about 6 months to 1 year. So it’s a good idea to purchase these products in small amounts and discard and replace any unused spices at least once a year.
The types of herbs and spices you buy will depend on your personal flavor preferences, but these are some good basic products to keep on hand:
- Basil
- Black peppercorns or ground pepper
- Chili powder
- Cinnamon
- Coriander
- Crushed red pepper
- Cumin
- Garlic powder
- Ginger
- Mustard powder
- Nutmeg
- Oregano
- Paprika
- Rosemary
- Sage
- Salt
- Thyme
Sweeteners and baking supplies
It’s a common misconception that baked goods are off-limits for people with diabetes. But that’s not the case! People with diabetes can still enjoy fluffy pancakes and delicious desserts once in a while. So keep some baking supplies in your pantry for when you try some of the healthy dessert recipes in this book!
What’s the deal with sugar substitutes (sometimes called artificial sweeteners or nonnutritive sweeteners)? You may have heard that people with diabetes need to use sugar substitutes in their foods and drinks instead of sugar. People with diabetes can still enjoy foods and beverages sweetened with sugar and other calorie-containing sweeteners as long as they work them into their meal plan (though it’s best to enjoy these kinds of foods and drinks in moderation). But sugar substitutes can be a safe option for reducing the amount of calories and carbohydrate in your foods and drinks.
Currently, the U.S. Food and Drug Administration has approved six artificial sweeteners for consumption: acesulfame potassium (or acesulfame K), advantame, aspartame, saccharin, sucralose, and neotame. You’ll find these sweeteners on your grocery store shelves under their various brand names. You can add these to your coffee or tea or use them as a table-top sweetener. Some of these sweeteners also come in granular versions that can be used for cooking and baking, and you’ll find that many of the dessert recipes in this book call for granulated sugar or brown sugar substitute.
If you have a recipe that calls for sugar or brown sugar and you decide to use sugar substitutes instead, there are a few things to keep in mind. Baked goods made with sugar substitutes may be lighter in color and lower in volume than those made with sugar. Sugar substitutes can also slightly alter the texture, cooking time, and (in some cases) the taste of baked goods. Read the package instructions carefully for the best way to incorporate the sugar substitute into your recipe.
Here are a few sweeteners and baking supplies to keep in your pantry for those days when you’re craving something sweet:
- Artificial sweetener packets (optional)
- Baking powder
- Baking soda
- Brown sugar
- Brown sugar substitute
- Cocoa powder
- Cornstarch
- Evaporated milk (fat-free)
- Flour
- Sugar
- Sugar substitute (granulated)
- Vanilla extract
- Whole-wheat flour
Just because a food is made using sugar substitutes doesn’t mean it’s calorie or carbohydrate free. If you make a batch of cookies with sugar substitute, this may reduce the amount of calories and carbohydrate in the cookies, but other ingredients such as flour and chocolate chips will still contain calories and carbohydrate. You’ll still need to account for these foods in your meal plan.
Grains
Whole grains are a better starch choice for people with diabetes because they contain more fiber, vitamins, and minerals than most refined starches. They’re great as part of a hearty breakfast or a side dish and make a wonderful addition to salads and soups. Keep a few of these grains on hand; they should stay fresh in your pantry for a few months in a sealed container:
- Brown or wild rice
- Farro
- Millet
- Oats or oatmeal
- Quinoa
- Sorghum
- Whole-wheat pasta
Canned and dry foods
Beans, peas, and lentils are great additions to any healthy dinner. Although they contain carbohydrate, they’re also a source of protein, fiber, and vitamins and minerals. Beans and legumes can be enjoyed as a healthy starch, or a plant-based protein. Stock your shelves with a few different kinds of canned and dried beans. Dried beans can last at least a year in your pantry, especially if stored in an airtight container.
Fresh or frozen vegetables often contain little or no sodium, but canned vegetables have the advantage of being shelf-stable and ready any time you need them. Canned products can have a lot of sodium, so look for low-sodium or no-salt-added varieties of canned beans and vegetables or drain and rinse the canned food before cooking. Canned beans and vegetables usually cook much faster than their fresh or dried counterparts.
The specific types of fruits, vegetables, beans, and legumes you buy will depend on your individual tastes, but here is a list of a few basic canned and dry products to get you started:
- Black beans (canned or dry)
- Canned diced and/or crushed tomatoes
- Canned fruits (packed in water or juice)
- Canned vegetables (low-sodium)
- Cannellini beans (canned or dry)
- Chickpeas (canned or dry)
- Kidney beans (canned or dry)
- Lentils
- Navy beans (canned or dry)
- Nuts or nut spreads (any variety)
- Tomato paste
- Tomato purée
Fresh staples
You’ll want to keep a few fresh staple ingredients stocked in your refrigerator. These are the ingredients that you’ll use often to add flavor to your meals. For example, many recipes call for garlic, onion, or fresh herbs, so it’s a good idea to have these ingredients available. Fresh staples to consider include
- Celery
- Chives
- Cilantro
- Dijon mustard
- Dill
- Eggs or egg substitute
- Fat-free plain yogurt
- Garlic
- Ginger
- Lemons and limes
- Low-fat mayonnaise
- Low-fat cheese
- Milk (fat-free)
- Onions (white or yellow)
- Parsley
- Red onions
- Tomatoes
- Whole-grain mustard
In addition to these items, keep frozen versions of a few of your favorite fruits and vegetables in your freezer. That way, even if you can’t get to the store, you’ll always have some produce handy. And it won’t go bad as quickly as fresh produce does! Frozen produce that is stored properly will be safe to eat indefinitely, but the food may begin to lose flavor and quality after a year or two. Enjoy frozen foods by the “best by” date for the best flavor.
Making the Most of Your Pantry
Once you’ve stocked your pantry and refrigerator, all you’ll need to buy at the grocery store is fresh or frozen produce, meat, poultry, and seafood; any snack or specialty items you and your family want; and any staple ingredients that you’re running low on. One good strategy for keeping track of your staple ingredients is to keep a running grocery list on your refrigerator or in your smartphone. Every time you run out of an important item, immediately write it on the list so you don’t forget to replace it.
If you use a lot of recipes, it can help to pick out your recipes for the week before you go grocery shopping. That way you can read the ingredient lists in the recipes and check your refrigerator and pantry to make sure you have everything you need. Any ingredients that you don’t have on hand or don’t normally purchase should be added to your shopping list. A little advanced planning can save you some time throughout the week; you won’t have to run out to the store for one or two items every time you try a new recipe.
Filling your pantry and refrigerator with healthy ingredients may seem like a lot of work, but it will pay off in the long run. Healthy eating and cooking are easy if you’re prepared with some nutritious foods stocked in your kitchen!