"Pantry Power Unleashed: Elevate Your Eats"
It is Time.
When you transition to eating more beans with each meal there are several things you will need to do to keep the flavor profile high along with satisfying diversity in your belly. As your gut health improves your interest in preparing new meals will also escalate. You’ll begin to cook new recipes and you will repeatedly think, “I wish I had… some spice or ingredient.” This usually happens because the recipes you are creating include a rainbow of veggies with multiple herbs and spices. This is not to say you don’t already have a few spices and condiments in your kitchen. You do. Inevitably however, you will not have “that” spice or “that" necessary grain. Enter pantry wizardry. Let's level up your food game.
Nothing makes food sing more than the well placed spice or drizzled sauce especially when the main meal is less than ideal. Think middle of the week, coming home on two wheels, starving, opening the fridge and, oh dear, how do I make that sad, sad leftover into a full meal fit for a queen? This scenario makes me recall when I was leaning into plant based eating years ago and many pantry ingredients were new to me. Each recipe I found was using cumin, smoked paprika or another spice that I regularly did not use. Early on my meals were a work in progress. Once I committed to unlocking the pantry magic I eventually had meal metamorphosis. I searched to find the umami taste like I had when I was an omnivore. Discovering that vegan worcestershire exists was a game changer since members of my family are allergic to all fish, including anchovies. I didn’t think to look for it when I was not plant based eating but was so happy to find it once I was. Additionally, finding coconut aminos whose flavor profile is such that I use it where recipes call for soy. I am sure many of you do, too. This is just a couple of examples of mastering the pantry.
Over to my pantry. I am also in the stocking-my-pantry stage because I moved and tossed most of my older pantry items. I am slowly rebuilding to allow myself to transform my everyday meals into nutrition unleashed. After an initial purchase of staples for my kitchen, each time I go shopping I treat myself to a few new items on this list below. I am sharing it with you not to overwhelm you but so that you have a guide if you are unsure where to start. Pick a few spices, a couple of grains, and some jars you keep in the fridge and go from there. This list below is far from complete but it is a great jumping off point. By the winter time you will have a pantry with which you will be happy to experiment. With proper pantry staples and the food prep you are trying to fit in on Sundays you can find your way into a meal on any weeknight with little to no hassle. Will it be nutritious and delicious? Yes. You will be satiated and when you are full (but not stuffed or bloated) you can fall asleep happy. Open those cupboards, check your list, and do your future self a favor by creating smart pantry essentials. I am here to help.
Bulk (depending on where you shop-options to sometimes buy in bulk):
Various Beans (pick a few such as black beans, kidney beans, pinto beans, lentils, chickpeas, etc.)
Lentils (red, green, brown, or French)
Split peas (green or yellow)
Quinoa (red, black or white)
Rolled oats
Brown rice
Whole grains (such as farro, barley, bulgur, etc.)
Chia seeds
Nuts and seeds (almonds, walnuts, sunflower seeds, pumpkin seeds, etc.) Store nuts and seeds in the refrigerator or freezer so the oils do not go rancid. You can buy raw and roast/salt yourself or you can buy them roasted and salted. No honey or other sugar on top. Final note, shelled pumpkin seeds are known as pepitas.
Spices and Herbs (All herbs are dried and the spices are powdered or ground unless you choose another form. )
Basil
Bay leaf
Black pepper (I love it in a pepper mill)
Cayenne
Chili
Chipotle chili powder (I don’t have this but I included it because I always want it when I am cooking but forget to purchase when I go shopping)
Cinnamon
Coriander
Cumin
Curry (red or green)
Dill
Dulse flakes or powder (dried Atlantic red seaweed powder/flakes)
Garam Masala
Garlic
Ginger
Mustard
Nutmeg
Onion
Oregano
Paprika, smoked
Paprika, sweet
Parsley
Red chili flakes, dried
Sage
Thyme
Turmeric
Packaged:
Apple sauce, no added sugar
Bread, 100% whole wheat or sprouted grain (Keep in the freezer)
Canned or jarred beans (Same advice as dried beans, buy a variety.)
Canned tomatoes (diced, crushed, or whole)
Canned tuna (I recommend Safe Catch, wild ahi yellowfin tuna-lowest mercury)
Coconut aminos (as a soy sauce alternative)
Coconut milk or cream (canned or carton)
Extra-virgin olive oil
Frozen corn, edamame, spinach and peas
Hot sauce-no sugar added
Maple syrup (100% real)
Mustard
Nut butters (with nothing added like oil, sugar or salt)
Nutritional yeast (for flavor and B-vitamins)
Sauerkraut (fermented, not pickled)
Tahini (ground hulled sesame seed)
Tamari or low-sodium soy sauce (if you eat soy)
Tomato paste
Vegetable broth (low sodium) or bouillon cubes (or make your own. “How to” in an upcoming newsletter)
Vinegars-Apple cider (unfiltered with the mother), balsamic, red wine, white, rice
Worcestershire - regular or vegan
Remember, this list can be adjusted based on personal preferences, dietary restrictions, and specific gut-healing goals. Always aim for whole, unprocessed foods and choose low-sodium or no-added-sugar options whenever possible. Adapt the list to accommodate individual tastes and dietary needs, and enjoy experimenting with different combinations to create delicious and healing meals.
As my years of cooking have increased so too have my variety of pantry items. I am open to new spices in my meals and always curious how a new flavor palette may upgrade a traditional dish. You will also taste your improvements as you continue to experiment; these pantry items will feel like old pals before you know it. Remember to start with beans!
Recommended Recipe
Summer pesto
This recipe works for all because it is fun to have this saucy sauce as a lovely condiment over beans, fish, salads, chicken, you name it. I cooked beans on Sunday so I used those but if you need a quick meal you can easily take a can of cannellini beans out of the pantry, add tuna, chop up some cherry tomatoes or an heirloom and add the pesto you made ahead of time. How smart are you to plan ahead.
This pesto is inspired by my daughter’s recipe on Katieflour.com except I had kale instead of spinach and more basil. I also tweaked the measurements to what I had. That is the beauty with cooking. Once you decide what you like you can add more or less based upon your tastes and the textures you like. I love the zucchini in this pesto, it helps with the liquid in the sauce and allowed me to cut the oil from 1 cup to ¾ of a cup.
For the Pesto
¼ to ½ cup raw pumpkin seeds
1 zucchini
2 cups kale
2 cups basil
2 cloves of garlic crushed and minced
¾ cup extra virgin olive oil
1/4 cup parmigiano shredded
1 lemon (zest before you squeeze for juice and keep zest for later)
I already had roasted pepitos in my pantry so I measured out a ¼ cup. If you purchased raw pepitos, place a medium to large pan on the stove over medium heat. Add your pumpkin seeds and a bit of salt to toast. Oil is not needed. Keep a watchful eye and stir carefully. Take off of heat when the seeds are golden brown. This will take 3-5 minutes.
Place the seeds in a bowl to the side. Grate the zucchini with the small side of a cheese grater. If you choose to, you can pat dry with a paper towel. Roughly chop your kale into about 1 inch pieces. Bring the pan back onto heat with a little bit of olive oil. Add shredded zucchini into the pan. (pictured above)
Once the zucchini starts to cook down add in kale with a pinch of salt. Stir to integrate with zucchini. Cover the pan with a lid if you have to speed up the wilting process. After about 8-10 minutes the green mixture will be a vibrant green and fully cooked down.
Pour the mixture into a food processor or blender with the rest of the pesto ingredients, adding the basil leaves last.
Pulse to blend and then blend for a few minutes on high. Taste to determine how you may put your personality to it. I added some of the lemon zest to the pesto to brighten the sauce over my bowl of beans. If the mixture is too thick and you prefer a thinner pesto sauce, add more olive oil. Play around until you have a sauce you would like to share. Then you know it is completed. Spoon the pesto into a jar. It keeps in the fridge for about 8 days (not sure it will last more than a couple). It also keeps for 2 months in the freezer. Enjoy!
Contact
If you have any additional questions or need assistance with your pantry please email me at Denisemancieri1@gmail.com. Feel free to comment below if there are topics you would like to see.
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Note: I am not a doctor, nor a nutritionist. I am an educator. I followed Karen Hurd’s bean protocol diet and I healed. I feel compelled to be in service and educate others as the more people eating beans and sharing their stories the more people will live a healthier existence. Joy, peace and freedom abound. Please see your doctor and discuss nutritional options before you change any course of action with your health.