Walnuts - Image by funadium

Believe it or not, there are actually a few things on your Holiday table that are quite healthy for you. If you happen to be the one hosting the family gathering this year, make sure these in your pantry, and they find their way onto your table.

Roasted Nuts

Nuts are heart healthy for two reasons, protein and unsaturated fat. The protein in nuts is high in the amino acid arginine that relaxes blood vessels. The unsaturated (good) fat in nuts also lowers blood cholesterol. Additionally, the unsaturated fats trigger a chemical reaction in your body that will cause you to digest food slower, which means you’ll feel fuller longer (and less likely to have that second round of desserts).

Chocolate

As far as sweet indulgences go, a good quality chocolate (at least 70%) has several health benefits. High percent chocolate doesn’t contain the milk fat of lesser quality chocolate. Also, dark chocolates are rich in a specific type of antioxidant called flavenoids, which have been shown to lower risk of heart disease, lung cancer, prostate cancer, asthma, and type 2 diabetes. Flavenoids also reduce the amount of cholesterol in your bloodstream, which can lead to hardening of the arteries (atherosclerosis).

Cranberries

The health benefits of cranberries are totally under appreciated. Like chocolate, cranberries also are high in flavenoids and provide the same health benefits. Additionally, cranberries have been shown to reduce cavity and plaque producing bacteria in the mouth. This means better breath and fewer cavities.

So as the Holiday season gets in full swing, instead of reaching for another chip full of dip, or helping of sausage stuffing, try adding a little more of these healthy powerhouses to your plate. Your body will thank you for the healthy snacks.

Despite what your dentist might say, sweeteners are staple ingredient that belong in every pantry. Most commonly used in baking, sugars are also an essential ingredient in soups and sauces (to counter the tartness of other ingredients). Depending upon the origin of the sweetener, it will add a characteristic flavor to each recipe. Below is a short list of the most common sweeteners that every home cook should have on hand.

Granulated Sugar

Whether referred to as Granulated, White, coarse, or lump, table sugar the most commonly used sweetener. It is the essential sweetener for desserts, cereals, beverages and sauces. Commonly sold in 5 lb bags, there should always be at least one on hand.

Confectioners Sugar

Also known as powdered or 10X sugar, confectioners sugar is simply granulated sugar that has been crushed to a fine particle size (a small percent of starch is also added to prevent lumping). In addition to being used for dusting cakes and cookies, it is also used in making frosting. Keep a 1 lb box.

Brown Sugar

Brown sugar comes in both Lite and Dark varieties. It is a less refined version of granulated sugar with some molasses added (3.5% in Lite and up to 6.5% in Dark). The darker the sugar the stronger the molasses flavor. When used in baking it is typically the Lite version that is used, unless specified otherwise. This is because the Dark Brown sugar is moister which may affect the density of the final product. It is also used as a topping for certain vegetable dishes. Depending on the amount of baking you do, you may opt to stock only 1 box of the Lite variety.

Syrups

Although maple is the most popular flavor, corn syrup, molasses, and grenandine are also available. Each variety provides a distinctive flavor and should be used appropriately. Aside from their obvious uses at breakfast, syrups are used in baking, and can also be used as substitute sweeteners if a particular flavor is desired.

Honey

Made from flower nectar by bees, honey comes in many varieties whose flavor is determined by the flowers used to produce it. Honey is naturally sweeter than sugar it adds a characteristic flavor to many baking recipes. Honey has an extremely long shelf life, so a little honey can last a very long time.

All recipes require some type of flavoring or flavor enhancement. The most common method of flavoring is the simple addition of salt and pepper, but there are several other spices and herbs that should be in your pantry for their versatility.

Herbs

Herbs are plants, or parts of a plant, that are used for their aromatic or flavoring properties. To start with, fresh herbs are preferred over dried. Their flavor will be more intense, so less will be required.

To preserve their flavor, fresh herbs should be chopped or minced as close to their time of use as possible. Being fresh they require minimal cooking time to draw out their flavor so are typically added at the end of the cooking time. If you are using fresh herbs, and a recipe calls for dried, a good rule of thumb is to triple the quantity of dried herbs required.

To prevent wilting, fresh herbs should be wrapped loosely with a paper towel, placed inside a plastic bag, and stored in a refrigerator at ~40F.

The advantage of dried herbs is that they are convenient to purchase and can be stored for up to 3 months. Dried herbs due to their less intense flavor, need to be added early in the cooking process to draw out their flavor. Dried herbs should also be crushed or ground to allow their flavor to be more easily extracted. If a recipe calls for fresh herbs, a basic rule of thumb is to use approximately 1/3 the amount of fresh herbs required.

For maximum flavor, dried herbs should be sealed tightly and stored away from heat. Since everyone has different tastes and cooking styles, I would recommend initially buying herbs as needed, and in the smallest quantity available. Otherwise you’ll end up with a lot of herbs with very little flavor. In time you’ll have a better idea of what you should keep on hand.

A few of the most commonly used herbs are:

Italian (flat leaf) parsley
Oregano
Basil
Rosemary
Tarragon
Thyme

Spices

Spices are the barks or seeds of plants which have an intense flavor. Spices are best when purchased whole (not ground) since they will retain their potency for up to 6 months. Spices should be stored in sealed containers in a cool, dry spot, away from direct sunlight and heat.

A notable exception to the 6 month shelf life is whole peppercorns, which will retain their flavor indefinitely, being released only when crushed or ground.

Similar to fresh herbs, spices should be used (whole spices being ground) as close as possible to when they will be used (which explains why better restaurants offer freshly ground pepper after your entree has been served).

Some of the most used and versatile spices are:

Whole black peppercorns
Cayenne pepper
Cinnamon
Cloves
Coriander
Cumin (ground)
Curry Powder (a spice blend)
Ground Ginger
Kosher salt ( or sea salt)
Dry Mustard
Nutmeg
Red pepper flakes

A useful glossary of Herbs & Spices can be found at Great Chicago Italian Recipes along with some useful recommendations.

Tomatoes (Whole or diced)

Tomatoes are used extensively in Italian cuisine and are an essential ingredient for most sauces. Containing the natural antioxidant Lycopene, and vitamins A and C, they are both healthy and nutritious. Depending on your cooking  preferences, you can purchase either whole plum tomatoes (in my opinion the most versatile, which due to their ‘meaty’ composition, can be cut to size for chunky sauces or salsas) or diced tomatoes (plain or seasoned which are more ‘ready to use’ for sauces and chilis). Although they may be most closely associated with Italian cooking, tomatoes are also common ingredients in Mediterranean and Middle Eastern cooking.

Tomato Sauce and Paste

Canned tomato sauce can be a great time saver when  a smooth sauce is desired (such as in Lasagna and Baked Ziti). Tomato paste is a common thickener for sauces, soups and chilis. Although they may be most closely associated with Italian cooking, both are also useful ingredients in Mediterranean and Middle Eastern cooking

Beef Broth

Broth is the base upon which the additional flavors are layered. Beef broth is essential for meat (beef or pork) based soups and stews. It is also used to deglaze roasting pans for gravies. Since most canned broths are very high in sodium (salt), purchase the No of Low Salt varieties, to avoid any potential issues with dietary restrictions. If none exist, additional salt can always be added if needed. 2 x 16oz cans.

Chicken Broth

Similar to beef broth, but used for poultry (chicken or turkey) based soups and stews. Also used to deglaze roasting pans for gravies. Again, the No or Low Salt varieties are preferred, since can always add more if desired. 2 x 16oz cans.

White Beans

White beans come in a range of sizes from Navy (smallest) to Great Northern to Cannelini (largest). All can be used interchangably as an addition to soups or stews (chilis). Beans are low in fat, and are a good source of protein and carbohydrates. 2 x 16oz cans.
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All Purpose Flour

This is a must for every kitchen. Flour is the main ingredient for bread, which is a staple food for most parts of the world. All purpose flour has an intermediate gluten level which makes it so versatile (high gluten bread flour is ‘tougher’ and holds its shapre, while the lowest gluten cake flour develops a much finer texture). Not only is flour the essential ingredient for baking, but it is also useful for preparing and thickening sauces and gravies.

Self Rising Flour

Similar to All Purpose Flour, but is premixed with levening agents and salt. Self rising flour can be used as a substitute for All Purpose Flour, but it is necessary to remember to remove the levening agents (baking soda and/or powder) and salt from the recipe. A typical cup of self rising flour contains ~1 tsp baking powder and 1/2 tsp of salt. Since it is a flour, it can also be used as a thickening agent for sauces and gravies.

Cornstarch

Cornstarch is also known as corn flour, and is produced from the starch of corn. Similar to flour, cornstarch is used to thicken sauces and soups.  Cornstarch produces a more translucent product than flour, so it is also used to thicken pie fillings and puddings. Cornstarch also  has twice the thickening power of flour.

Cornmeal

Different from corn starch, cornmeal is flour that has been ground from dried corn. A common staple in the cooking of many cuisines (polenta, hush puppies, corn bread or muffins), it is also useful as a release agent (to make fresh pizza dough slide off the peel and onto the stone).

Baking Soda and Baking Powder

Both baking soda and bakin gpowder are levening agents which are what give foods (breads and cakes) their light airy texture. Baking soda is a chemical levener (sodium bicarbonate) which reacts in the presence of both moisture (the liquid components of a recipe) and heat (in the oven). Baking powders are double acting, being a combination of baking soda and commonly, cream of tarter. The cream of tarter reacts at room temperature making batters or doughs rise as soon as they are prepared (pancakes and muffins), while the baking soda reacts at elevated temperatures (during baking).

Yeast (active dry)

Yeasts are unicellular microorganisims that have been used as levening agent and for the fermentatio of alcohol for thousands of years. Yeasts leven through the process of fermentation, when the microbes consume sugars generating carbon dioxide (which create small gas pockets causing doughs to rise) and alcohol (which burns off during cooking). The different flavors of beers and wines are generated by the types of sugars that are consumed during the fermentation process (other flavoring ingredients may also be added).

Unsweetened Cocoa Powder

Cocoa powder is the non-fat portion of chocolate. Widely used as a flavoring for cakes, cookies and brownies. Comes as either natural or Dutch processed, depending upon the process used to separate the cocoa powder from the chocolate. Natural cocao powder is slightly acidic which allows it to react with baking soda in recipes. Dutch processed cocoa powder has been neutralized, and should be used in recipes calling for baking powder. The neutralization process gives the dutch cocoa a milder flavor.Naturally processed coca powder has a more intense flavor.

Unsweetened & Semisweet Chocolate

Whether purchased in blocks, bars, chunks, or chips, chocolate is one of the most common flavors in the world. It is indispensible as a flavoring in baking snacks (cookies and puddings), and desserts (ice cream, cakes, pies). Unsweetened chocolate is pure chocolate with a strong, deep, chocolate flavor (also known as bitter chocolate). Semi-sweet chocolate is a combination of unsweetened chocolate and sugar.
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Photo from Healthy Kids & Teens

Milk

Milk is essential ingredient of any kitchen pantry, not only for its many uses in cooking but also as a beverage. As an excellent source of calcium, milk is used extensively in baking (cakes, cupcakes, pancakes) and sauces (bechamel, alfredo, cheese sauces). Besides, where else are you going to dunk your favorite cookies?. Milk is available in several varieties, which vary only in their fat content, as follows:

Whole Milk (contains at least 3% fat)
Low Fat Milk (contains 1/2% to 3% fat)
Skim or Fat Free Milk (less than 1/2% fat)

All varieties of milk can be used interchangeably although whole milk will provide the most flavor due to it’s higher fat content.

Eggs

Eggs are another of the most important staples for your pantry. Like milk, eggs have numerous uses include baking (desserts), sauces, soups, appetizers, meringues, and breakfasts, all of which are in addition to the many ways that eggs can be prepared by themselves (hard boiled, scrambled, poached, over easy, etc). The diversity of eggs comes from their 2-part construction, the white and yolk. Although many recipes will call for whole eggs, the whites and yolks can also be used separately, depending upon the recipe. Eggs come in many sizes and colors, and although most recipes will only list eggs as the ingrdient, they are referring to Grade A Large. Eggs are also an excellen tsource of protein, and numerous vitamins and minerals.

However, since eggs have the potential to generate foodborne illnesses, some handling rules must be observed for safety:

When purchasing eggs make sure that all egg shells are free of cracks, leaks, or obvious holes.
Eggs must be cooked to a minimum of 165F (74C) to kill the salmonella bacteria (fried or poached eggs should NOT have runny yolks).
Foods containing eggs must be handled, stored and cooked within safe temperatures at all times

Heavy Cream

Heavy cream, which is sometimes referred to as whipping cream, contains 30 – 40% fat. As the name suggests, it is used not only in baking (frostings), but also to make and thicken sauces and soups.

Light cream (18 – 30% fat) and Half-and-Half (10 – 18% fat) are also available, but due to their lower fat contents and do not provide the same richness of flavor. Depending upon the recipe, equal substitutions of creams may not be possible.

Cheese (optional)

There are hundreds of varieties of cheese available, all with different textures and flavors, which vary not only due to the milk they are generated from but also how they are processed. In general, cheeses are sorted into the following  textures;  fresh (cottage, ricotta), soft (Brie), semi-soft (Muenster, Taleggio), hard (Cheddar, Gruyere), grating (Parmesan, Romano), and blue veined (Gorgonzola, Maytag Blue). In addition to being eaten as is (or with wine and crackers) cheese  has a variety of uses in cooking, mostly for sauces (alfredo, bechemel), soup (beer chedder), and almost everywhere in Italian cooking (think Lasagna, Manicotti, Stuffed Shells, etc).

Although most cheeses should be bought as needed, being Italian, I recommend keeping a chunk of Reggiano Parmesan on hand. For the best flavor it should be stored as a chunk and only grated immediately prior to use. It adds an intense, nutty flavor to pasta sauces, salads, and soups.

Buttermilk (optional)

Buttermilk is somewhat of a misnomer since it contains only a very small amount of fat. It was originally the by-product of churned butter production. Once the fat is removed from the whole milk (to make butter) the remaining ’skim’ milk was sold as buttermilk. Buttermilk is mostly used for baking.
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Lost in the Supermarket?

One the best things about knowing how to cook is that once you learn the basics, you are only limited by your imagination (and to a lesser extent your taste buds). So after I had become familiar with the simpler cutting, measuring and preparing techniques, to the point that I was capable enough to follow most  recipes, I started collecting cookbooks and trying to prepare every recipe that caught my eye.

This typically leads to meant a lot of food shopping since in the beginning, it seemed as though I needed to buy every ingredient for every recipe. On the plus side, I had just moved into my first apartment and literally my ”pantry was bare”. However, the need to eat, my growing collection of cookbooks, and plenty of spare time allowed me the opportunity to prepare whatever I desired. Whether it was a Flaming Tennessee Tenderloin, Italian Chicken Salad, or a Farsumagru (flank steak stuffed with cold cuts), I was only limited by the contents of my pantry. In a short time, however, the size of my shopping list dwindled down to only those special ingredients that each recipe required. This was due to the fact that during those first few months I ended up buying the most common ingredients that most recipes call for, so often that I had (unintentionally) a very well stocked pantry (actually cabinets - it was after all a small studio apartment).

For the purposes of this blog page I am including not only those items which can be purchased in larger quantites and stored at room temperature, but also some staples that require refrigeration. The actual quantities that you purchase should be a reflection of the foods and recipes you typically prepare. Once I’ve covered the basics, I’ll move on to some of the more common ethnic ingredints I’ve cooked with.

So stay tuned, read on, and enjoy.

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