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Mission 20: Create A Smart Pantry System
Now that you have a smart recipe system that supports your weight loss goal, let’s turn our attention to setting up your smart pantry.
When you open the Recipe Binder you assembled in the previous mission, you want to be able to go to your pantry and find everything you need at your fingertips.
Wouldn’t that be a great support in your weight-loss journey?
All we have to do is:
1. Stock the pantry with the necessary supplies, and
2. Organize it.
When it comes to meal preparation, this mission will drastically change your path of least resistance. With your smart recipe system from the last mission and a smart pantry system in this one, you’ll find it much quicker, easier and more enjoyable to prepare goal-friendly meals.
So let’s do it.
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Our group decisions are as follows: Kitchen Pantry List
Canned Goods [we prefer purchasing frozen goods]: Tomatoes (Soup,
crushed); Baked Beans; Corn; Condensed Milk; Pie Apples; Pineapple piece and
rings; Fish (salmon, tuna) and Peas
Lean Meat: Mince (chicken, beef, pork); Chicken pieces; Steak; Pork
Chops and Roasts
Fruit: Lemons; Limes; Apples; Oranges and Bananas
Vegetables: Onions; Baked Potatoes; spinach has protein and Carrots
Fridge: Fat Free Milk; Brown Eggs; Greek yogurt; American cheese and Cream
Pasta and Rice: Brown or white Rice; Spaghetti Noodles and Egg Noodles
Baking Goods: Flour (Plain, Self-Raising, Gluten Free); Sugar (white, brown); Cocoa Powder; Dry Yeast; Vanilla Extract; Baking Powder and Chocolate (white, milk, dark, drinking)
Condiments: Tomato Sauce; Barbecue Sauce; Worcestershire Sauce; Salt (iodized); Pepper (white, black, peppercorns) and Vinegar (white, brown, apple cider)
Oils, Butters and Spreads: extra virgin Olive Oil for cooking; Butter (salted and unsalted); Peanut
Butter; Honey and Jam
Spices: Garlic (fresh and crushed); Cinnamon; Rosemary; Ginger and Mustard (Dijon, wholegrain)
General Other Stuff: Raisins; Stock and Stock Cubes (Beef, Bacon, Chicken, Vegetable); Olives; Tomato Paste; vine ripened tomatoes are better for you; Quinoa is a grain good for cooking; cocoa powder is good for baking; Wine (red keeps your arteries cleaned out) and Breadcrumbs. Purchase
eggs without yolk.
Note: You can purchase natural peanut butter at your local Farmer’s Market.
I love having a weekly running list and an organized pantry. I write my list based on the layout of the store, which keeps me not only on track, but in budget. This is a really handy mission.
The following is our group’s pantry list:
Oil for Cooking: Olive, Sesame or Rice Bran Oil [Canola Oil] Unrefined, cold pressed. (Don’t heat above medium heat). Choose extra virgin olive oil.
Oil for Salad Dressings: Above oils and/or Flax, Hemp or Avocado Oil [?] Same as prior, unrefined and cold pressed. NEVER heat. While your oils will seem like a big expense, a little goes a long way.
Vinegars: Apple cider, Balsamic or Rice Wine Vinegar Use in salad dressings, stir fry sauces and meat marinades.
Light soy sauce Buy regular soy sauce and dilute with water by 1/3. Chinese Food
Natural unsweetened Greek yogurt Full fat varieties recommended minimizing processing and maximizing nutrients that keep you full and satisfied.
Lemon Add to hot water for an herbal tea, grate the zest into breakfast oats or yogurt, use fresh juice on steamed veggies, and in stir fry sauces.
Garlic Think: Garlic toast (with olive oil brushed onto toast), use in any main meal dish or salad dressing. Anti-bacterial, anti-viral and anti-parasitic-keeps your immunity humming.
Ginger Great in stir fries or add to warm water for an herbal tea. Anti-inflammatory.
Onions Sautee for salads, and meat servings, as well as a great addition to sauces, stews and chili. Promotes healthy joints.
Alfalfa sprouts Or make your own to save even more! Rich in enzymes to boost digestion.
Oatmeal Soak overnight with water and a bit of apple cider vinegar to use as a Bircher Muesli base, or make fresh each morning. Add to ground meat for burgers, or meat loafs…Yes. Welcome back 1960.
Apples (any variety) and Banana’s Green apples boost liver detoxification and mild cleansing, but any variety will add to your daily potassium intake, as will bananas. A crucial mineral for heart function and sodium balance.
Oranges We all know their full of the lovely “C”, which is crucial to heart health as one of the body’s main antioxidants.
Cinnamon Your sweet spice for use in oats, yogurt and basic French toast. Benefits blood sugar regulation.
Basil, oregano or dill Your savory spice. Add one of the listed spices to main dishes, and salad dressings.
Curry powder or chili powder or cayenne Your hot spice. Liven up main dishes, homemade hummus and your circulation!
Sea salt and whole black peppercorns Buy one in a grinder and the other in bulk to save a little $, and swap them in/out before grinding.
Wheat germ, ground flax or LSA (Australia) Store in cool dark areas (such as the fridge) to prevent rancidity. High in amino acids, heart healthy fats, vitamins and fiber. Again, a little goes a long way with these.
1 leafy green, & 1-2 “compact” greens (look for in season varieties or in store specials) I.e. Red leaf lettuce for a daily salad, and broccoli and snow peas to use in stir fry, as a steamed side, or served raw with hummus.
Mixed frozen veggies Save heaps on buying a bunch of individual produce items, and buy them pre-washed, pre-diced in the frozen section. Often packaged at the peak of freshness, don’t be afraid of frozen veggies, especially when on a budget.
Bulk carrots One of the most reliably cheap veggies, and a fun one to grow yourself too! High in vitamin A and C to help keep your eyes, and body tissues healthy.
Another colorful veg. for steaming, sautéing or enjoying raw I.e. Peppers, eggplant, yellow zucchini, tomatoes…ensuring you get a variety of exposure to the vitamins available in produce.
Avocados You’d need only to read my last post on Avocado to know why this powerhouse appears on the list! Great on toast, in salads, or on top of vegetarian grain based dishes.
Green tea Amp up your antioxidants, and spend less on coffee and its fixings!
Dried beans and legumes (black beans, chickpeas, lentils etc…) Soak for 8-12 hours prior to cooking to speed cook time and soften and increase digestibility. Adds fiber for clean bowels, & satiety.
Dried whole grains. You’re staples instead of pasta. Soak for 6-8 hours prior to cooking, for same reasons as the dried beans and legumes. Soaking also increases the saccharide breakdown which helps the grain to taste naturally sweeter.
Whole grain or sourdough bread Sourdough is made from naturally fermented dough, which improves its digestibility. Whole grain or whole wheat bread ensures you get the maximum compliment of vitamins and minerals inherent in a whole food. Buy fresh baked bread, or pick a packaged variety with less unpronounceable ingredients (i.e. preservatives).
Grainy mustard Add to chopped egg for a basic egg salad, or add into a homemade oil and vinegar salad dressing. Mustard is high in lecithin, a phospholipid which is beneficial in reducing excess cholesterol.
Tomato sauce Due to tomatoes high acid content, they can exacerbate the leaching of BPA from lined aluminum cans, therefore buy in a glass jar whenever possible.
Tinned tuna and/or salmon Look for wild salmon when possible, and keep tuna intake to a maximum of once per week.
Lean ground beef, chicken breast, fresh or smoked salmon You can help meat provide more servings by adding beans or grains to your dishes. [Amish Chicken/Ground Beef no preservatives.]
Squashes and pumpkin Steam, lightly boil or roast for some added vitamin A and C from these bright colored root vegetables.
Pumpkin seeds, sunflower seeds and walnuts These help with overall protein and heart health fat intake, as well as adding to your daily intake of zinc and iron-beneficial for immunity, skin health and energy production.
Natural peanut butter and/or almond butter NOT sweetened! Mix the two together to double your nutrients and flavor per serving, and as almond butter is more expensive, but a far better health choice, this will help it to last longer.
Eggs Poached or over easy is my preference for egg preparation (to maximize the lecithin in the yolks-see mustard), however eggs are a great protein source when hard boiled for salads or omelets.
I am not at home to organize my pantry but its pretty good, full of healthy choices and I stock up on fresh fruit and veges every few days. my recipes that I mostly use are in my head and low fat/sugar so I think I am good with this one.
I have eliminated the stuff I didn’t want in my pantry and have got a few things that are way better for me and the kids. I am eating way more vegetables than I used to also. I only buy the Smart pasta with more fibers and whole grain breads:)
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