Kitchen Solutions Vol 2: 7 Items To Keep In Your Pantry
Items to keep on hand to cook from scratch
The fight for quality food in every community has been going on longer than Fennigan’s Farms has been around. Many communities still face inadequate or unreliable food, or shave a hard time finding reliable transportation to get somewhere with a variety of options. Our goal is to teach individuals how to care for themselves, by showing how to grow your own food at home, harvest and store it properly, and then transform that food into delicious meals using simple pantry ingredients. In this way, even if the grocery store is many miles away, you can still have the tools necessary to create nutrient rich meals.
An efficiently stocked pantry is the first step in taking charge of the food fight we face, and is what will help take your cooking to a new level. A fully stocked pantry can be hard to come by sometimes, so we put together a list of products that are typically available, sometimes even at the dollar store, that we keep on hand to jump start our meals.
Here is our list of products to keep on hand:
Rice: White rice goes nicely with most dishes. It’s found in every grocery store and is, arguably, more readily available than other kinds of rice. Brown rice contains more fiber and antioxidants. If cooked correctly, it can be an easy alternative and a healthier option, especially if you can only afford to buy one type of rice, but want something nutrient rich.. Beyond just these two there are several kinds of rice you can learn to make to go with various dishes. Whichever you choose, keep it in stock to use as a helpful side or base.
Pasta: Pasta is great to have because it cooks quickly and can be elevated with simple sauce. If you don’t like or don’t eat pasta made with flour and eggs, there are a variety of gluten-free and allergen friendly options at places like Trader Joes, Fresh Thyme, and in the section of your store with alternative products. Grab a variety of shapes and sizes to keep your dishes interesting. Rice noodles are also easier to come by than other gluten-free alternatives.
Beans and Legumes: These are great sources of fiber and protein. Grab 4-5 different kinds including garbanzo beans (chickpeas), to use in soups, curries, chillies, and more. Lentils are great to use in curries, rice dishes, and even make a great veggie burger. Like beans, lentils come in different types. From red and orange, to green and black, they offer many nutritional benefits. Green lentils are perfect for starting your pantry stocking, and are typically cheaper if you find them in culturally specific grocery stores. The great thing about dried and canned beans and legumes is their shelf life. We suggest grabbing one can or bag each time you go to the store if you are on a limited budget and can’t afford multiple cans or bags at a time. This will allow you stock up over time.
Honey: Honey makes a great everyday sweetener. If you are an avid coffee or tea drinker, honey makes a great alternative to white sugar. While there is nothing inherently wrong with white sugar if used in moderation, too much of it can be damaging to your body and contribute to diabetes in many populations. Honey makes a great substitution most of the time, especially to sweeten drinks and sauces. Because honey contains water, sugar is necessary in some dishes in order for the chemistry that goes into baking to be accurate. Ultimately honey can change the texture of your baked goods, which is why we recommend keeping a small bag of sugar just in case of baking.
Oil: Olive oil, avocado oil, and others like them are perfect for dips and dressings. One quick and delicious dressing to make uses avocado oil and lime juice. Vegetable oil and other high temp oils are great for frying or to keep on hand for specific recipes. Grab a bottle of each, or just one bottle of olive oil to keep inside your budget, as it is the most versatile.
Vinegar: White vinegar can be used in a number of sauces, baked goods, and even as a kitchen safe cleaning agent. Typically in American cuisine, white vinegar is used for pickling and cleaning. Balsamic vinegar (red and white), are delicious when used in dressings and dips. Red balsamic has a mind to bitter taste, while white balsamic is typically sweeter. A small bottle of white vinegar is nice to keep on hand, and balsamic is a nice way to kick your scratch cooking up a notch, and save money on things like salad dressings.
Flour: We can’t forget flour. From sauce bases, to baked goods, flour is essential to keep in your pantry. There are a number of gluten-free and allergen friendly options when it comes to flour as well. Unbleached white flour, gluten free or not, is best used in baking, sauces, and gravy because it doesn't come with an extra “taste”. It is the most versatile when working on a budget. Unless making a specific dish, refrain from buying many types of flour that you don't need, as they can become home to weevils. Alternatively, you can store extra flour in your freezer in an airtight container.
Tips:
Now that you have your ingredients, you are ready to make just about anything in your kitchen. Healthy and affordable options should be available in every community, all the time. You can find the most basic version of these items at your local grocery store, drug store, and even quick shop and party stores. For a wide variety of options at an affordable price, check out places like Trader Joes, Fresh Thyme, and the “natural” or “healthy” aisle of your grocery store. Remember to only take what you need, and leave resources for the rest of your community. If you feel the need or have the means to take extras, consider donating a box of similar goods to a local shelter or food pantry.
Check out our blog for recipe ideas and more kitchen tips! Let’s eat!
Sincerely,
Fennigan’s Farms