Countdown to a Healthy Summer

It’s official. Summer is less than 12 weeks away. Are you ready for tank tops, bikinis and short skirts?

No? Then, let’s get started.

Welcome to the first installment of my Countdown to a Healthy Summer series.

Week 1: Spring Cleaning the Pantry

Start the week off right with a pantry raid. Get organized. Rid your pantry (and your life) of processed, low nutrient foods that are getting in the way of you getting healthy.

A well-stocked pantry is the secret to getting and staying healthy. Having everything you need on hand to whip up a quick and healthy meal is the goal for this week. Below are basic pantry staples that should be stocked in your kitchen at all times. These foods are the foundation for most of the healthy recipes you find in magazines and cookbooks.

Oils, Vinegars & Condiments
Oils: extra-virgin olive oil, canola oil, cooking spray
Flaxseed oil
Toasted sesame oil
Vinegars: cider, red-wine, balsamic, rice
Dijon mustard
Organic Ketchup
Light mayonnaise
Reduced-sodium soy sauce
Prepared pesto
Salsa
Hot sauce
Sun-dried tomatoes (not in oil)

Seasonings
Salt
Black pepper
Dried herbs and spices: ground cumin, cayenne pepper, chili powder, crushed red pepper, rosemary, thyme leaves, oregano, Italian seasoning blend, tarragon leaves, ground cinnamon, ground ginger, lemon pepper
Vanilla extract

Canned Goods & Bottle Items
Canned tomatoes, (diced, whole, sauce, and tomato paste)
Marinara sauce
Reduced-sodium broths (chicken, beef, veggie)
Canned beans: cannellini, black, kidney, chickpeas (garbanzo beans)
Canned lentils
Chunk light tuna in water (Tongol)
Canned salmon
Artichoke hearts in water
Roasted red peppers in water
Black olives
Capers
Mandarin oranges

Grains & Bread
Assorted sizes whole-wheat pasta
Precooked brown rice (Uncle Ben’s & Trader Joes)
Rice – Brown Basmati, wild, white long grain
Whole-wheat couscous
Regular and quick-cooking barley
Oats – Instant/quick cooking & old fashioned rolled
Plain breadcrumbs

Sweeteners & Baking
Whole-wheat flour, whole-wheat pastry flour, buckwheat flour
All-purpose white flour
Baking powder
Baking soda
Quick-rising yeast
Cornstarch
Dark and light brown sugar
Granulated sugar
Honey
Dark chocolate (60-70% cocoa, bittersweet)
100% real maple syrup

Nuts, Seeds & Dried Fruit
Dry roasted, unsalted walnuts, pecans, almonds (can store in freezer)
Dried apricots, dates, cranberries, raisins
Peanut butter (natural)
Ground flaxseed (store in fridge)
Sesame seeds (can store in freezer)

In the Freezer
Unsweetened frozen fruit (blueberries, strawberries, raspberries, blackberries, sliced peaches)
Artichoke hearts
Broccoli
Corn and peas
Lima beans and succotash mixes
Pureed winter squash
Shelled edamame
Chopped Spinach
Large uncooked shrimp
Pre-portioned meats and fish (chicken breast, salmon, white fish)
Turkey meatballs and turkey burgers
Brown rice

NEXT WEEK, we’ll turn up the volume on refrigerated and fresh foods!