One of the things I love doing with my local clients* is
going through their pantry to see what they have. The conversation usually starts
with the client saying something like, “You don’t want to see what I have.” as
they are opening the door or cabinet. We
laugh, and I reassure them that any recommendations I have will start with
taking small steps.
Stocking your pantry with more whole foods takes a little
time since most people want to finish what they have already purchased. I like
this approach too, because it gives you a little time to get used to including
your new ingredients into what you are already making, without feeling
overwhelmed.
Beyond olive oil and brown rice (white rice not only raises
your blood sugar levels quickly, it is stripped of 90% of its B vitamins, 60%
of iron, and most of its fiber and essential fatty acids) there are lots of wonderful
foods to keep on hand that are easy to use and relatively inexpensive.
Following are some of my favorite things that you will find
in my pantry, except for the nuts. I keep them in the fridge. Next week I’ll
share more of what is in my pantry from healthy sweeteners to vinegars and
spices so you too can have everything you need to create healthy meals…easily
and quickly.
Beans and Lentils:
Beans and Lentils are a great source of protein and fiber. I
tend to use canned beans and dried lentils. From a nutritional standpoint, the
biggest difference between canned and dried beans is the added salt that is in
most canned beans. Rinsing the beans will remove about 10% of the sodium or you
can try EdenOrganic Beans (found in the organic section or most grocery stores) which
contains kombu seaweed instead of salt. They also have BPA free cans.
Grains:
Quinoa is the only grain that is a complete protein, making
it an easy choice for meatless meals. Make sure you rinse quinoa thoroughly
before cooking as it contains saponin compounds that can have a soapy taste for
some people.
Farro is considered an ancient grain and has a nutty flavor
that is great when added to soups or as a side dish. Semi-pearled farro has had
some of the fiber and B vitamins stripped during processing but it cooks much
more quickly than whole farro. Honey
Spiced Chicken with Cranberry Kale Farro
Organic Popcorn is an easy snack that only takes a moment longer
to make than microwave popcorn and doesn’t have all the chemicals added to it.
Put about 1 cup of popcorn in a pan with 2 tablespoons of oil over medium heat.
Dress your popcorn up with parmesan cheese or spices.
Wheatberries have a sweet nutty flavor (one of my
favorites). It is the whole wheat kernel before it gets processed. Like other
whole grains they contain a significant amount of B vitamins and many minerals
that contribute to a healthier immune system and improved nervous system.
Millet: A gluten free grain, millet is thought to have originated
from Africa. It is excellent when cooked like a fluffy rice or creamy like
mashed potatoes. Millet is a good source of magnesium, which can contribute to
a healthy heart and reduce the risk of Type 2 Diabetes.
Seeds:
Pumpkins Seeds, Sesame Seeds, Flax Seeds and Chia Seeds add
a kick to smoothies, salads or stir fry’s. Both Chia Seeds and Flax seeds are
good sources of omega-3’s. Pumpkins seeds contain Zinc which can help boost
your immune system and can kill parasites that may reside in the colon.
Nuts:
Mix almonds, walnuts, pecans and pistachios together for
quick and easy protein packed energy snack. I prefer raw nuts as they are less
likely to oxidize and the fats become rancid. Almonds are a good source of
vitamin E and have a number of nutrients that beneficial for brain health,
particularly in children.
Walnuts are a good source of plant based omega-3, are full
of antioxidants and contain melatonin which can help you sleep better. Pistachios
have a higher protein content than any other nut and the fats in pistachios can
help eliminate dry skin.
-Emi 
Want to learn more about Emi? Check out her website Eat Well, Be Well.
*If you are not local to the Philly area but would like to make changes in what
you eat, Skype and Facetime are great ways for us to meet.
It is a pleasure to guest post for Tickles and Timeouts. The start of the school year is fast approaching and the first day is always so special...
Ingredients:
thick sliced bread (I used Pepperidge Farm’s Cinnamon Swirl Bread)
1 (8 oz. pkg) cream cheese
4 egg
¼ cup half and half or heavy cream
1 pint of blueberries
1 cup powdered sugar
4 T. butter
1 T. maple syrup
Serve with fresh blueberries, maple syrup and confectioner’s sugar.
Preheat a cast iron pan to medium.
Next beat the cream cheese with a 1/2 cup of powdered sugar. Add a teaspoon of maple syrup. Set aside.
Wash fresh blueberries. Drain well.
In a separate bowl, whisk the egg. Gradually add in the cream. Set aside.
Take one slice of bread, generously spread the cream cheese mixture on one side. Add a handful of blueberries.
Be sure to leave a border around the outside to seal the slices. Carefully, press another slice of bread on top. The cream cheese acts like glue to hold everything together. Press all sides closed.
Prep the rest of the stuffed french toast and place on a plate.
Add butter to pan. When butter is melted, begin by dipping each stuffed french toast into the egg mixture. Allow each piece to soak for at least 10 seconds. Then cook for about 4 minutes on each side.
Happy Cooking!
