The Well-Stocked Kitchen

Essential Healthy Foods for Thrown Together Meals

The well-stocked kitchen starts with a generous supply of healthy foods. But there's more to it than that...

If you keep a supply of some core foods in your kitchen, then you'll have a lot of flexibility when it comes to throwing together meals. By mixing and matching these various foods, you'll be able to create virtually dozens of different and unique meals.

When I talk about having a well-stocked kitchen, I'm referring to the quality of the items you keep on hand, not necessarily the quantity. I'm also talking about the whole kitchen, so that includes your pantry/cupboards, your refrigerator, and your freezer. All 3 areas play a part in having a well-stocked kitchen, as far as I'm concerned.

I'm going to recommend some core foods here that I find essential to keep on hand if I'm going to craft thrown together meals that work, but you may need to make adjustments based on your (and your family's) personal preferences. Amounts will vary too, based on the size of your family (and their appetites!).

Most of these foods for the well-stocked kitchen could be considered healthy foods, and after all, that is always my intent... to have meals that not only taste good, but that are also good for you.

OK, let's divide the foods into categories and get started...

Dried Spices to Keep on Hand

If you want food with flavor, one of the best ways to get it is with herbs and spices. In my "apprenticeship" with Rachael Ray, I learned a lot about using them... what goes with what, which herbs complement which meats, which spices signify different types of ethnic foods, etc.

During those years, I found there were some I like better than others. So those are the ones I always try to keep on hand. Here is a list of the seasonings I've found to be the most versatile and the most appealing to my palate...

• The 3 Cs, i.e., Cumin, Coriander, and Curry
• Parsley
• Basil
• Oregano
• Italian seasoning
• Crushed red pepper
• Thyme
• Cinnamon
• Nutmeg
• Chili powder
• Bay leaves
• Montreal steak seasoning

There are many other dried herbs you can stock (and I have most of them!), but in truth, it's the ones above that I use 90% of the time.

Great Fresh Herbs/Seasonings to Buy or Grow

• Italian parsley
• Cilantro
• Basil
• Garlic
• Ginger

One way to keep fresh herbs on hand is to grow them yourself, either in a windowsill indoor garden or outdoors in an herb garden. I grew about 8 different herbs this past summer and it was great having the fresh stuff almost whenever I wanted to without having to pay for it.

Plus–although I like dried–fresh always tastes better.

Fresh Vegetables to Stock in Your Kitchen

Vegetables come and go with the seasons, of course, but there are some core veggies I always keep in my crisper, because they taste good and are versatile.

• Carrots
• Baby Spinach
• Celery
• Green peppers
• Yellow onions & red onions
• Mushrooms, both white and baby portabellas
• Broccoli
• Tomatoes
• Potatoes

When I can, I also have fresh zucchini and asparagus on hand.

Also, you can pre-chop and freeze small containers or ziploc bags of veggies you use a lot, like onions, minced garlic, celery, carrots, and even broccoli. They can go right from the freezer into whatever you're cooking. Since they're already chopped, it speeds your prep time immensely.

More Items for Well-Stocked Cupboards/Pantries

We're not done yet! There are a few other things every well-stocked kitchen pantry must have.

• Olive oil, vegetable oil, and cooking spray
• Bread crumbs
• Honey
• Red and white wine
• Chicken/beef bouillon or broth
• Soy sauce
• Various kinds of vinegars, such as white, red wine, white wine, and balsamic
• Rice, pasta, couscous and noodles
• Canned diced tomatoes, tomato sauce, tomato paste
• Canned cream soup, such as cream of mushroom
• Canned beans, e.g., pintos, white beans, chick peas, etc.
• Canned olives and canned mushrooms
• Lipton's French onion soup

Core Refrigerator Items to Stock

• Milk, half & half
• Unsalted butter
• Lemon juice & lime juice
• Sour cream, plain yogurt, cream cheese
• Parmesan cheese
• Eggs
• Shredded cheddar & mozzarella cheeses
• Flour tortillas (may be frozen)

Core Meats to Keep on Hand

Unless you happen to be a vegetarian, there are also some core meats you'll want to keep in the freezer that can become the basis for a wide variety of meals. Here are the ones I always buy each grocery trip...

• Ground beef
• Ground turkey
• Pork chops
• Bulk pork sausage
• Chicken breasts
• Italian sausage
• Bacon, broken into 4 or 5 strip packages
• Veggie crumbles

I may add or subtract other meats, based on sales or specific meals I know I want to make at some point (though often, I end up making something different with the meat).

Freezer Essentials

Besides storing pre-chopped veggies and meats in the freezer, as well as pre-cooked rices and pastas, here are a few other items you may want to keep on hand.

• Corn
• Peas and snow or sugar snap peas
• Green beans (though I like canned ones better)
• Some kind of french fries or tater tots
• Frozen fruits

Packaged Meals I Use as a Base for Better Things

In addition, I like to keep on hand some packaged meals, though they aren't as healthy as making things from scratch, as they tend to have added fat and salt that you don't really need. Still, they can really help out when time is short, and by adding things to them, they become healthier and more unique. Here are some I like to have:

• Tuna or Chicken Helper, in various varieties
• Macaroni & Cheese
• Jarred or canned pasta sauce
• Scalloped potatoes
• Mashed potato flakes
• Rice/sauce mixes and/or noodle sauce mixes

A Few More Thoughts...

And then, of course, you should always keep on hand things like flour, sugar or Splenda, brown sugar, salt, and coarse-ground black pepper. I also like to keep a container of the fine-ground flour for really quick, non-lumpy gravies and sauces.

So, there you go... it's a start anyway. Over time, you may find that your well-stocked kitchen has different things in it. And that's OK. After all, it's your kitchen!