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March 2011                                                                                                                                                          Issue: 6
Notes from the Nutritionist

Greetings!

SpringWarmer weather is around the corner, so that means it's time to start thinking about spring cleaning. A great place to kick-off your "cleanse" is the kitchen pantry-a frequently used yet often disorganized space. Granted, pantries are very personal-we each have different ways of organizing ourselves and we all have different food preferences, but in this issue, I'll suggest ways to make basic ingredients more visible, small items more accessible and everything cleaner. You'll also find a little primer on grains to help you spruce up your spring salads and sides!
 
Delicious wishes,

Tina
Simple Tips to Stocking a Healthy Pantry

Having a healthy pantry is essential for making quick, nutritious meals. To follow is a shopping list of pantry staples. Print it out, and use the list as a guide when you're at the market. But first, clean out your pantry! Here's how:  

  1. cleaning suppliesRemove everything from your pantry. No exceptions.
  2. Throw away the junk food, the processed food and your old, expired packaged goods. Just get several big trash bags, and go at it! (You can always donate the canned goods you don't want and which haven't expired.) Mystery items in bags? Chuck 'em. Old spices? Send them to the compost.
  3. Next, clean the shelving well with a sponge, mild detergent and wipe dry.
  4. What remains has made the cut.
  5. Personally, I like to put flour, sugar, beans and grains in clear glass containers. It makes them easier to use and more sanitary than keeping them in the paper or plastic bags they come in. So, transfer your dry goods into sturdy containers where they'll look better, too.
  6. Once that's done, group like items together, beginning with items you don't use frequently. For example, on the floor of my pantry, I keep "bulk" items such as paper towels and bottles of water, club soda and tonic water.
  7. The next shelf includes all baking goods (i.e., flour, chocolate and carob chips, baking powder and soda and so-forth. Again, ingredients like chocolate chips, raisins and marshmallows work well in glass containers.)
  8. pastaThe middle shelf includes all of my ethic items, and I have them grouped by region (i.e., Japan, Morocco, Italy, etc.)
  9. Since I use grains nearly every day, I have that on my most accessible shelf, and everything is in glass jars. I've labeled the Basmati rice and the Jasmine rice, so there's no confusion. Just do so with a Sharpie and a mailing label. Easy! Also on that shelf are lentils, beans, peas, quinoa, couscous, pasta, oats, barley, spelt and farrow. Just like a supermarket. Try that approach! It works!
  10. The next shelf is divided in half: crackers and cereals on the left, canned goods on the right. I used to be the Queen of Crackers, having every variety imaginable, but when I realized that their shelf life was so short, I began stocking three types, and that was enough. Party time comes? I buy more.
  11. On the very top shelf, I keep my rice cooker, Lazy Susan, Fondue bowls, jars of bulk spices and salts and picnic supplies.  

Again, that's my system, and while you may have cabinets vs. a large closet type pantry, the organizing principles are the same: dump, clean, convert, arrange.

 

Now, pour your favorite beverage, put on some tunes and show that pantry who's boss!

Pineapple-Banana-Blueberry Salad

blueberriesThis is a healthy and refreshing dessert. If your baby is teething, lightly freeze the fruit before serving and serve as finger food. It will soothe sore gums.

 

INGREDIENTS:  

5 small (1 x 1-inch) pieces of pineapple, cut into very small pieces and lightly mashed

2 tablespoons (30 g) lightly mashed banana

2 tablespoons (20 g) lightly crushed blueberries

 

DIRECTIONS:

Place the pineapple, banana and blueberries in a small bowl and feed with a small spoon.

 

Yield: 3 baby servings, 1/4 cup each

Each serving contains: 25 calories, 0.1g fat, 0.0 grams saturated fat, 0.0 mg cholesterol, 0.6 mg sodium, 6.4 g carbohydrates, 0.7 g dietary fiber, 0.3 g protein, 7.0 mg calcium, 0.2 mg iron, 24.9 IU vitamin A, and 4.6 mg vitamin C.            

©2011 Tina Ruggiero, M.S., R.D. | The Gourmet Nutritionist
Essential Pantry Staples

Every cook needs a well-stocked pantry, and with these staples, you can make hundreds of healthy meals in minutes!  

  • Baking powderbeans grains
  • Baking soda
  • Beans, canned: garbanzo beans, red kidney beans, white beans
  • Beans, dried: great northern, Lima, lentil, split pea, black, pinto
  • Bread crumbs: seasoned and plain
  • Broth, low-sodium: beef, vegetable, chicken
  • Cereal, hot: old fashioned oatmeal
  • Chocolate: unsweetened squares, semisweet chips, cocoa powder
  • Coffee: beans, ground, instant, espresso
  • Cooking spray
  • Cornmeal
  • Cornstarch
  • Crackers: low-fat, whole grain
  • Dried fruits: raisins, apricots, cherries, cranberries
  • Extracts: vanilla, lemon, rum, orange
  • Flour: All-purpose, whole wheat, cake, bread
  • Fruit preserves: jam, honey, agave nectar
  • spicesGarlic: fresh and minced
  • Gelatin: powdered, unflavored
  • Lemons: fresh
  • Limes: fresh
  • Milk: evaporated, powered
  • Nuts: almonds, peanuts, walnuts, pecans, pine nuts
  • Onions: purple, yellow
  • Oil: olive, sesame, peanut
  • Pasta, dried (semolina and whole wheat): spaghetti, linguini, angel hair, penne, and noodles
  • Peanut, Almond and other Nut Butters
  • Potatoes, fresh: russet, white
  • Rice: long-grain, wild, basmati, Arborio, brown
  • Sugar: natural granulated, confectioner's, light and dark brown
  • Tea: loose leaf and bagged
  • Tomatoes: canned whole, crushed, chopped, puree, sauce, fresh
  • Tuna, canned in water
  • Vinegar: Balsamic, white, red wine
  • Yeast, dry active

Oh Boy!
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FAST FACTS

Plant oils including canola, flaxseed and walnut are each good sources of linolenic acid, a compound that our bodies convert to cardio-protective omega-3 fatty acids.  

Use these oils when cooking meals for your family!

 


The Goodness
of Grains 
 

couscous 

Grains are full of flavor, nutrition and add variety to entrees, salads and sides. Here are my three favorite grains for their ease of preparation and taste:

 

Quinoa is a protein-rich seed that has a fluffy, slightly crunchy texture and a nutty flavor when cooked. It's also high in magnesium, iron, copper and phosphorus. I enjoy it in chilled salads.

 

Israeli Couscous is made from semolina flour and is larger in diameter than its traditional counterpart. It's also a low-fat source of calcium and potassium and a great carbohydrate for fueling high-endurance workouts. Serve with broiled or grilled fish.

 

Bulgur is a whole grain. It's made from wheat and has a light, nutty flavor. Bulgur is a rich source of fiber, vitamins and minerals and is absolutely delicious prepared oatmeal-style, with dried cherries, almonds and brown sugar, or it can be made savory with the simple addition of herbs and nuts.

 


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