A Smarter Way to Stock Your Kitchen & Make It Last
There have been plenty of Sunday nights that I have put off grocery shopping for the last minute and then ended up not wanting to go. I mainly push through and do the adult thing and go to the grocery store, but sometimes I do have the luxury of getting by for a while without going as long as I’m willing to be low on a few things like fresh produce.
Something you may not know about me is that I actually have a serious talent for making a ~delicious~ meal using a bunch of random ingredients when I’m running low on stock. By practicing and refining this talent, I’ve learned which items are the best to keep on hand to help me make delicious foods even when the pantry and fridge are bare.
PANTRY
Grits: carbohydrate
make on the stove top & can be used for breakfast or dinner such as shrimp & grits
Oats: carbohydrate
steel-cut oats: great to make on the stove top in advance & store in the fridge for easy breakfasts throughout the week. You can top with other staples such as yogurt, nut butter, nuts, seeds, frozen fruit, and/or butter for all of the delicious possibilities.
quick/rolled oats: great for baking and overnight oats, they’re also quicker if you’re short on time. You can mix in all of the above toppings.
Rice & Pasta: carbohydrate
use in stir fry, soups, casserole, bowls and salads, etc.
Peanut Butter/Nut Butter: protein & fat
combine with various other foods for a more balanced snack or meal
add to: smoothies, toast, muffins, oatmeal, pancakes, etc.
drizzle on apples, bananas, celery etc.
sounds weird but it can also be blended into your coffee to cut down on the bitterness and create a nutty, enjoyable foam if you run out of milk!
Canned Beans: protein & carbohydrate
can be added to soups, salads, bowls, tacos, burritos, enchiladas, etc.
blend with oil and spices in a food processor to make a bean dip!
to lower sodium content, be sure to rinse the beans with water in a colander before using
Canned Tuna and/or Chicken: protein
a nutritious shelf-stable protein option
purchase “in water” for lower fat content and better texture.
I mix with either mayo or greek yogurt, spices and chopped fresh veggies (red onion & bell pepper) to create a chicken or tuna salad. Serve with crackers or as a sandwich or wrap.
Nuts: protein & fat
a great shelf-stable option for snacking & adding pizazz to entrees
I like to pair with fruit for a snack or sprinkle on top of stir fry, flatbreads, oatmeal, and yogurt
Olive Oil: fat
for cooking & dipping - I always prefer olive oil to any vegetable or canola oils due to the composition and health benefits.
I add an Italian spice blend to olive oil in a dish & enjoy with warmed loaf bread to make dinner a little more fancy & delicious. My husband also loves bread. And oil. Win win.
Protein Powder: protein
absolutely not a must-have but can come in handy to make a balanced meal when grocery stock is running low.
add to smoothies and baked good batter like pancakes, waffles, and muffins to keep you satisfied longer from your meal (I enjoy Vega protein & greens in vanilla flavor - it has great ingredients, isn’t too sweet, and has a dose of green veg mixed in)
Condiments: flavor & fat (most of the time)
not a must-have for nutritional value, but very helpful for flavor and making a meal on the fly
have 1 extra of your most-used condiments on hand to prevent running out of a condiment in the middle of a recipe
Broth: flavor
not a must-have but makes rice, soup, gravy, etc. more flavorful & enjoyable
FREEZER
Bread: carbohydrate
one of my most beloved hacks- buy extra bread (any kind) - especially when on sale- and freeze it until you’re ready to use it! This is also great if you only need a couple of slices or buns but then have a whole loaf left over.
you can unthaw in the fridge or take a slice of bread straight from the freezer and pop it in the toaster.
Frozen Fruit: fruit
add to smoothies and baked goods or heat & use as a topping or jam substitute
many frozen fruits such as blueberries and mangos can be enjoyed frozen for a snack
you can also buy canned fruits (in extra light syrup, water or “own juices”) and rinse in water before use. I typically prefer frozen to canned due to the texture; however, fresh, frozen, or canned - it’s all counts as a good source of fruit!
Frozen Vegetables: veggies
add to soups, stir fry, pasta dishes, casseroles, etc.
frozen vegetables are just as healthy as fresh vegetables- they just offer a different texture and lower shelf life
you can also stock up on canned vegetables - I just prefer the texture of frozen to canned - choose little or no added salt options & rinse with water prior to use to lower salt content
Meats: protein
its always a good idea to have a little stock pile of proteins in the freezer, if you have the room
have what you need for the week + an additional 1-2 servings for everyone in the household as a back up for your most-used meats
FRIDGE
*a few hacks to prevent waste & extend the life of your foods
Breads, tortillas, bagels, English muffins, etc: carbohydrate
I always store these in the fridge - they last so much longer & it prevents molding
always store fresh corn tortillas in the fridge
Butter: fat
its always great to have extra butter on hand in case the baking spirit touches you & butter also makes everything delicious
use the store brand butter for baking (can't taste it anyways) & Irish butter for cooking or spreading - it tastes way better
Plain Yogurt: protein & dairy & probiotic
very versatile ingredient
enjoy alone, mix into dishes to make them creamy, use in baking, replace sour cream, make into a sauce, add in smoothies, or blend with frozen fruit and put in popsicle molds for a frozen treat!
it lasts a pretty long time so I always get a bigger tub and dish it out as needed!
Produce
store & use your fresh produce properly.
don’t push it to the back of the fridge where you’re going to forget about it
Store Appropriately
any item that comes in a plastic container and wrap should always be taken out of said container/wrap and placed in a container with a tight seal such as pyrex. Those plastic bags and wraps are breeding grounds for condensation, which is going to cause your produce to be in constant moisture and spoil faster. For mushrooms, you can keep those in the container, but after your open the package, put a paper towel at the bottom of the container to absorb moisture
Chop then Store
chop herbs and green onions right after purchase & store in a container with an air tight seal to make them last longer. This will also save time later & make cooking easier.
Intervene before Spoilage
if you sense your fruits or veggies are going to go bad in the next day or so & you aren’t going to eat them don’t just let them sit there r toss them out! You can either chop them & store in the freezer. Or you can cook them and use them in a dish within the next few days. You can use frozen fruits, and some veggies (zucchini, greens, cucumber, cauliflower), in smoothies. Your cut and frozen veggies can be used just like you would use frozen veggies from the store.