The DIY Pantry (2 page)

Many of the recipes also include information to help you adjust the ingredients to fit your flavor profiles as well, so you’ll always know how to make something spicier or milder depending on your tastes. With such a wide range of options for substitutions, you’ll always be able to create meals that are immensely satisfying.

Commercial pantry staples add up, even if you’re an avid coupon user. Stocking up on basic ingredients, however, can ease that budget considerably, especially if you have a checklist of ingredients you purchase regularly and stock up when they go on sale. Each recipe in this book includes a cost rating system that will help you figure out if something is in your budget. This is what each rating represents:

$
= less than 25 cents per serving
$ $
= between 25 cents and 50 cents per serving
$ $ $
= between 50 cents and one dollar per serving
$ $ $ $
= more than one dollar per serving

Remember that while overall it is much cheaper to make your own foods for your pantry, you can’t do it all at once without putting a serious dent in your wallet. Be sure to pick and choose recipes as you begin to build your pantry, so that you get the most bang for your buck. Each recipe in this book also breaks down the prep and cook times for the meal as well as its difficulty level. The rating system for the difficulty ranges from “one star” (very easy to make and the ingredients are easy to find) to “four stars” (may involve a tricky technique or includes difficult-to-find ingredients). However, keep in mind that the “four star” recipes are still doable by a novice cook and that the stars merely denote a bit more care and attention—rolling a cracker dough thin without sticking to the table, for example, rather than merely whisking ingredients in a pan.

So what are you waiting for? It’s time to get healthy and live free (additive-free!) with
The DIY Pantry
!

You’d like to stock your pantry with nutritious foods, but you’re not sure where to start. This chapter will help you understand what kinds of foods you’ll want to keep on hand so that you’ll always have healthy ingredients ready to prepare any meal, as well as what you need to consider when choosing which recipes are best for you, your diet, your schedule, and your budget. Also, note that while it is so incredibly satisfying to make your own pantry staples and to discover new versions of your favorite foods, it can also be overwhelming to stay on top of keeping your pantry stocked. Thus, while there are enough recipes here to restock your entire pantry, start with only two or three favorites to make on a regular basis and rely on the rest to fill in the gaps when you’re feeling creative.

With the following nutrient-rich ingredients on hand, you’ll be able to make nearly every recipe in this book and bring any meal together in a jiffy. If you are unable to find any of these ingredients locally at a price you’re comfortable with, source them online, as many of these ingredients are easy to find. Check out the Appendix at the back of this book if you don’t know where to start.

While
Chapter 5
includes many recipes for creating your own dairy products, you can certainly purchase them if you prefer. When buying, look for products that come from organic or pastured animals in order to avoid additives and growth hormones.

Milk

Cream

Yogurt

Sour Cream

Butter

Cheese

Almond Milk

Coconut Milk

Choose grass-fed meats and pastured poultry, if possible, when purchasing meats and eggs. Not only will your dollar go farther due to significantly more nutrition in the meat, but you’ll also be assured you’re supporting sustainable agriculture that treats its animals ethically. Also, when possible, purchase meat still on the bone. Not only is it cheaper, but you can make nutrient-dense stock from the bones after you’ve eaten the meat, providing excellent nourishment for your body and stretching your food dollars even further.

Ground Beef

Stew Meat

Beef Roast

Sirloin

Pork Chops

Pork Shoulder

Pork Roast

Spiral Ham

Bacon

Chicken (bone-in or whole)

Tuna

Frozen Wild Fish

Shrimp

Eggs

These common produce items are used frequently throughout this book and having them on hand makes it easy to create your own recipes whenever you feel inspired. Stock your own pantry with your favorite greens, fruits, and vegetables, and buy them fresh each week.

Onions

Garlic

Fresh Ginger

Tomatoes (fresh in season, frozen, or canned)

Lemons

Limes

These nuts and dried fruits make great additions to granola bars, cereals, and other baking recipes. They also make for easy, portable snacks.

Peanuts

Pistachios

Cashews

Almonds

Pecans

Shredded Coconut

Dried Cranberries

Dried Apricots

Raisins

Dried Figs

Beans are a wonderfully healthy and frugal way to eat plenty of protein, minerals, and fiber, and the beans listed here are common ones you’re likely to use often.

Grains are likewise very nutritious in their whole form, although there’s an increasing number of people today who have difficulty digesting them. Throughout this book, whole wheat and spelt are called for most, but in a few places all-purpose flour is called for, merely to mimic a store-bought texture or flavor as closely as possible.

Grains and beans are frugal and also store well, so they’re great to have on hand for emergencies.

All-Purpose Flour (unbleached and unbromated)

Whole-Wheat Flour

Spelt Flour

Buckwheat Flour

Almond Flour

Popcorn

Rolled Oats

Brown Rice

Basmati or Jasmine Rice

Quinoa

Pasta

Kidney Beans

Black Beans

Pinto Beans

Garbanzo Beans

Lentils

Our bodies break every bit of food we eat down into a form of sugar that is usable by our cells. Therefore, our bodies really don’t need any extra sugar because it’s getting all it needs from the rest of our food. However, when sugar is unrefined, it contains essential minerals and vitamins, and in some cases, like honey, it’s got other benefits, like strong antiviral, antibacterial, and antifungal properties. Thus, we need to balance the benefits with the costs–namely, when you eat sweeteners, choose one that still has plenty of vitamins and minerals, but still eat any sweetener in moderation.

Sugar—choose evaporated cane crystals or other whole cane sugar

Raw Honey

Maple Syrup

Blackstrap Molasses

Cocoa Powder

Vanilla Extract (and other flavor extracts)

Starches (like non-GMO cornstarch, arrowroot powder, and tapioca starch)

Baking Powder (aluminum-free)

Baking Soda

Sea Salt (or naturally mined salt)

Vinegars (white, red wine, white wine, malt, and apple cider)

Gelatin

Active Dry Yeast

There are hundreds of delicious, fragrant spices around the world that make great additions to any meal. These are just a few popular ones that will make it easy for you to prepare a variety of meals.

Dried Basil

Bay Leaves

Black Pepper

Black Peppercorns

Cayenne Pepper

Cardamom Pods

Ground Cardamom

Chili Powder

Cinnamon Sticks

Ground Cinnamon

Whole Cloves

Ground Cloves

Cumin

Curry Powder

Dill

Garlic Powder

Ground Ginger

Mustard Powder

Mustard Seeds

Nutmeg (preferably whole)

Minced Onion

Onion Powder

Oregano

Paprika

Parsley

Dried Tarragon

Turmeric

Healthy fats control sugar cravings, allow all those good vitamins from leafy green vegetables to be assimilated, assure proper cell communication, and support mental focus and acuity. Fats can easily be damaging as well, however, if they have turned rancid, are heavily processed, or are consumed in large quantities, which is why they have gained such a poor reputation in our modern society. The following healthy fats provide a proper balance of saturated and unsaturated fats.

Virgin and Refined Coconut Oil

Butter

Olive Oil

Cocoa Butter

Palm Shortening

Lard, Tallow, and Bacon Grease

Keep in mind that the nutritional data in this book is just a guide and should therefore be taken lightly. Some foods, such as sauerkraut, kimchi, and lox, are preserved using copious amounts of salt, and after fermentation, it’s not always possible to determine how much sodium is left in the food. You should always take this into account when selecting recipes, especially if you’re on a strict diet, and pay more attention to the quality of your ingredients by selecting whole foods, quality fats, and mineral-rich salts.

Remember, this book is merely a starting place. Make sure to take your preferences and favorite recipes into consideration before stocking your pantry. As you gather new ingredients and your pantry slowly becomes stocked, preparing healthy dinners you love will be that much simpler.

Snack foods can often be the bane of a person’s existence, especially when trying to eat healthy foods bursting with wholesome, all-natural ingredients. Sure, you can munch on carrot sticks, cherry tomatoes, and cheese, but those foods don’t always satisfy the cravings that we get. The following recipes will give you the tastes you love without sacrificing your nutrition or filling your body with processed ingredients. They’re also great if you’re on the road a lot. Whether you’re just out running errands or crossing the country on a road trip, these delicious snacks will give you the energy to make it through your day.

These crackers are crunchy, salty, and surprisingly addictive. The secret to making them is not some magic combination of ingredients, but rather how thin you roll them. You’ll want to roll out the dough until it’s thinner than a penny, so that the crackers get that crispy, crunchy outside you crave.