Basic Ingredients for a Money Wise Kitchen

June 19, 2009 by Monica
Filed under Family Food

Have you ever wondered how our ancestors managed to have complete and nutritious meals every day, without the modern access to ready made food and food preservation methods? Even in many places of the developing world there is no access to such food, many do not use large fridges, but fresh food is brought to their tables for every meal. In fact, I’m still amazed with the size of the shopping carts of many foreigners living in Ecuador, especially those coming from “modern” societies. Trust me, there’s a way to spend less and eat better if we learn from our ancestors and the people in traditional communities.

The items that we have on hand are what determine how far our food will go. Filling your pantry with a few key ingredients can make a difference on your ability to offer quality and varied meals for several days, without breaking the bank. Stocking just a few choice items is all you need to create wonderful meals.

1. Flour. This is a starter for several recipes. Flour is used to make bread (biscuits, rolls, loaves), to coat chicken, and even added to soups. It can also be used to coat a round or square cake pan to prevent the cake from sticking. The best way to get your flour is to grind your own grains using a mill. However, if this is not possible you can stock with whole grain flours for many uses.

2. Rice. When I lived in Japan I learnt that rice is a great ingredient to have on hand. Asian people have invented a myriad of recipes using rice, and it’s even present in the everyday lunch boxes (obento) in the form of onigiri and other delicious preparations. It could be prepared as a side dish, but it doesn’t always have to be plain. It can be jazzed up with veggies to accompany dinner. Sweet rice preparations are also delicious. A popular dessert is rice pudding. Rice can also be mixed with leftover meat and a cream soup to form a casserole. If you’ve not tried brown rice yet, maybe it’s time to give it a try. The nutritional benefits of going choosing brown
rice are worth the extra cooking time. Plus, cooked rice can be kept in the fridge (and even at room temperature in chilly days) for several days.

3. Pasta. There are many different pasta choices and all have great uses. Manicotti can be stuffed with tomato sauce and cheeses. Macaroni can be used to make a creamy salad and also is great combined with cheese or spaghetti sauce. Spiral pasta is used in many different pasta salads. Spaghetti can be used in a casserole topped with cheese or in the traditional way with tomato sauce and meat. I’d love to start making our own pasta. It doesn’t seem to be so difficult anyways. If buying, chose pasta made from whole ingredients.

4. Spices. There are other ways to season food besides salt and pepper. In fact, many spices taste better than salt. Cayenne pepper, chili powder, nutmeg, cinnamon, thyme, oregano, ginger, and garlic powder are all useful tools in your flavor arsenal to give foods a fresh new taste. Also, small amounts of marine salt are good for our health. It’s a good idea to buy them in bulk and stock them for several months. Just check how much you can save by doing this. You can also try to buy in bulk with a friend and divide the costs.

5. Beans. They can top your salad (edamame), make an awesome dip (black beans), and go well with grilled foods (baked beans). They provide a good source of protein with very little fat. Beans are good in soups, stews, and over rice for a simple yet filling meal. Just don’t forget to soak your beans overnight before cooking. If grandmothers did it, there must be a good reason (in fact there is: nutrients are better absorbed this way.)

6. Fermented food. Almost every culture have their traditional fermented food. Fermentation is a preservation method that is actually good for our health. Try fermenting pastured fed milk into yogurt and it could be kept for over a week in the fridge. Fermented vegetables go great with meat, rice and even alone as an entrée. Most fermented vegetables get better with time, so you can stock them in glass jars for several months.

Do you have these staples in your kitchen? You may be able to come up with several others that will enhance your pantry and save money. Start with these and grow your own list of basic kitchen staples that are versatile, healthy, and economical. photo credit: star5112

Sally Fallon’s book Nourishing Traditions is a great source of traditional and fermented food recipes, as well as of information on good nutrition. Not to be missed.

photo credit: Arria Belli

Share and Enjoy: