G U I D E TO S TO C K I N G
A H E A LT H Y PA N T R Y
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FLAVORINGS
K Salt
K Black peppercorns
K Onions
K Fresh garlic
K Dried herbs: bay leaves, thyme, oregano, tarragon, Italian
seasoning blend
K Spices: allspice (whole berries or ground), chili powder,
cinnamon sticks, ground cinnamon, cumin seeds, ground
cumin, curry powder, ground ginger, nutmeg, paprika,
cayenne pepper, crushed red pepper
K Lemons, limes, oranges.
SWEETENERS
K Granulated sugar
K Brown sugar
K Honey
K Pure maple syrup
K Unsweetened cocoa powder, natural and/or Dutch-
he best way to ensure you have everything you need to prepare delicious meals is to keep a well-stocked pantry. When
you cook at home you can use quality, fresh ingredients to
prepare healthy, nourishing food that is much better than
prepared food, which is often loaded with calories, fats,
sodium and added sweeteners. Our Healthy Pantry list includes all
the items you need plus a few other ingredients that will make lastminute meals easier. Use it as a starting point for a grocery shopping
list; it’s organized to (roughly) follow a typical supermarket layout.
T
OILS, VINEGARS & CONDIMENTS
K Extra-virgin olive oil
K Canola oil
K Reduced-fat mayonnaise
K Vinegars: balsamic, red-wine, white-wine, rice (or rice-wine),
apple cider
K Asian condiments and flavorings: reduced-sodium soy sauce,
fish sauce, hoisin sauce, mirin, oyster sauce, chile-garlic
sauce, curry paste
K Olives
K Dijon mustard
K Ketchup
K Barbecue sauce
K Worcestershire sauce
F R O M T H E E D I TO R S O F
processed
K Bittersweet chocolate, semisweet chocolate chips
GRAINS & LEGUMES
K Whole-wheat flour and whole-wheat pastry flour
(Store opened packages in the refrigerator or freezer.)
K All-purpose flour
K Assorted whole-wheat pastas
K Brown rice and instant brown rice
K Rolled oats
K Whole-wheat couscous
K Dried lentils
K Plain dry breadcrumbs
NUTS, SEEDS & FRUITS
K Nuts: walnuts, pecans, almonds
K Sesame seeds
K Natural peanut butter
K Tahini
K Assorted dried fruits, such as apricots, prunes, cranberries,
raisins
(Store opened packages of nuts and seeds in the refrigerator
or freezer.)
GUID E TO S TO C K IN G
A H E A LT H Y PA N T R Y
brought to you by
CANNED GOODS & BOTTLED ITEMS
K Canned tomatoes, tomato paste, marinara sauce
K Salsa
K Reduced-sodium chicken broth, beef broth and/or vegetable
Gingersnap-Banana Frozen Yogurt
broth
K “Lite” coconut milk for Asian curries and soups
K Canned beans and lentils
K Chunk light tuna and wild salmon
REFRIGERATOR BASICS
K Low-fat or nonfat milk
K Low-fat or nonfat plain yogurt and/or vanilla yogurt
K Butter, preferably unsalted
K Reduced-fat sour cream
K Good-quality Parmesan cheese and/or Romano cheese
K Sharp Cheddar cheese
K Eggs (large)
K Orange juice
FREEZER BASICS
K Frozen vegetables: peas, spinach, broccoli, bell pepper and
onion mix, corn, uncooked hash browns
K Frozen berries
K Low-fat vanilla ice cream or frozen yogurt
RECIPE S
Check the Price Chopper Recipe Cards Rack, or go to
www.pricechopper.com.
BAKED CURRIED BROWN RICE & LENTIL PILAF
MUSTARD-CRUSTED SALMON
CHOCOLATE & NUT BUTTER BITES
PEAR & RED ONION GRATIN
CRANBERRY-ORANGE-NUT COOKIES
SHRIMP ENCHILADAS VERDE
GARLIC-ROSEMARY MUSHROOMS
TROPICAL FRUITS WITH PISTACHIOS & COCONUT
GINGERSNAP-BANANA FROZEN YOGURT
VERMONT CHEDDAR MASHED YUKON GOLDS
F R O M T H E E D I TO R S O F