Newsletters: January - February 2007
Healthy Pantry 101
25 Items Your Pantry Shouldn't Be Without
By Bridget Kamke
I've learned to keep my pantry fully stocked now that we live nearly an hour from NLM. It's the only way I can maintain a healthy vegetarian diet. To make things easier, I compiled a list of 25 must-have pantry items. Keeping these foods readily available will keep you eating well, regardless of how far away you live from our store.
- raw sunflower seeds - for protein: good on salads, in trail mix, as pate or sprouted
- raw green pumpkin seeds - helps fight parasites and good source of zinc: put on salads or in trail mix
- lentils - for protein and fiber: quick cooking time, good in soups, stews or sprouted
- nuts - almonds for calcium, walnuts for omega fats: try them raw and soaked
- flax or hemp - for omega fatty acids: use seeds or refrigerated oil on salads or in smoothies
- quinoa - high in protein: fast cooking, eat cooked like rice, also good sprouted
- dulse flakes - good source of minerals: sprinkle on salads, sandwiches, soups, beans,
- wild rice mix or other cooked grains
- beans - for fiber, protein and minerals: soak dried beans, and keep cans of beans on hand for quick meals
- dried shredded coconut - for healthy fats: good in fruit salad, smoothies, cereals, cookies and stir fry
- oats - for fiber and protein: eat cooked or raw as cereal, make hearty cookies
- dates - high in iron: sweeten baked goods, add to cookie dough, good in cereals
- raisins - rich in potassium and iron: use as a natural sweetener in cereals, cookies or trail mix
- garlic - fights colds and keeps away mosquitoes: add to sauts as a warming root, put in sauces, salads, salsas
- ginger - healing tea for colds and aids digestion: puts flavor in sauts and adds zesty surprise to salads
- green tea - rich in antioxidants: try it hot or iced
- popcorn - quick, healthy snack: sprinkle with nutritional yeast, or with honey and lemon!
- dried apricots - good source of iron and vitamin A: eat alone or add to cereals and trail mix
- whole grain crackers - high in B-vitamins: eat plain or with nut butters, cheeses or hummus
- whole grain pasta - more protein than white semolina and a quick easy meal
- olive oil - rich in omega fatty acids
- honey - a spoonful of local honey a day is said to fight allergies
- nutritional yeast - good source of B-vitamins: sprinkle on salads, popcorn or dinner
- sesame tahini - good source of iron: spread on rice cakes, crackers sandwiches
- dark chocolate - contains antioxidants: eat a square or two as dessert. Live a little!
Bridget Kamke is a local Licensed Massage Therapist and Kundalini Yoga Teacher, and a vegetarian, who can be reached at 850-284-7136.
