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- The Litehouse
Pantry
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- Creating the efficient,
healthy kitchen
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- The most important step in
preparing healthy meals quickly and
easily, is to have a well-stocked pantry.
If you have the essential basics on hand,
you will only have to dash into the
supermarket, butcher shop or greengrocers
to pick up a few fresh ingredients like
meat, fresh herbs, fruits and vegetables.
The following list incorporates food
items that I always like to keep on hand.
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- This list includes almost
every food item used in the recipes in
this book. Use it as a guide to stock
your own basic pantry, fridge, freezer
and fresh produce supplies. There’s
no need to buy everything in one shopping
trip. Add several items to your weekly
shopping list and you will quickly
develop a well-stocked pantry which will
enable you to prepare healthy low-fat
meals quickly and easily.
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- Cans:
- Fruits -
unsweetened apricots, pears, peaches,
pineapple, pie apples, pie apricots
- Vegetables
- artichoke hearts, asparagus, bamboo
shoots, beetroot, corn kernels, creamed
corn, pureed pumpkin, crushed/chopped
tomatoes
- Beans and legumes
– borlotti, cannellini, kidney,
pinto, soy, chickpeas, lentils
- Seafoods
- crabmeat, baby prawns, salmon, tuna in
springwater
- Milks -
light coconut milk, evaporated low-fat
milk, condensed skim milk
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- Bottles &
Jars
- Sauces -
applesauce (sugar-free),barbecue, fish,
hoisin, Kecap Manis, mirin, oyster, plum,
sweet chilli, Tabasco, teriyaki, tomato,
Worcestershire, soy, tomato-based pasta
sauces
- Vinegars
- apple cider, balsamic, brown, white,
white wine, rice wine
- Dressings &
Pastes – curry pastes,
laksa paste, chilli paste, oil-free
dressings (e.g. French, Italian, Greek),
low-fat mayonnaise, mustards (dijon,
French, wholegrain), reduced-fat peanut
paste, tomato paste, tahini, tomato puree
- Condiments
- bottled lemon juice, bottled lime juice,
capers, crushed garlic, gherkins, grated
ginger, horseradish, lemongrass, olives,
pickled onions, red capsicums in vinegar,
salsas
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- Dried Herbs,
Spices & Seasonings:
allspice, mixed
spice, basil, bay leaves, ground cardamom,
caraway seeds, cayenne pepper, celery
seeds, whole and ground cloves, coriander
leaves, ground coriander, chilli powder,
cinnamon, cinnamon sticks, ground cumin,
curry powder, dill, fennel, five-spice,
garam masala, garlic powder, ginger
powder, granulated garlic, mixed herbs,
ground nutmeg, whole nutmeg, marjoram,
mustard powder, onion powder, oregano,
parsley, rosemary leaves, sage, salt,
tarragon, thyme, lemon pepper, paprika,
black pepper, crushed red pepper, white
pepper, whole peppercorns, saffron, sumac,
turmeric, wasabi powder
- Seasonings
(McCormicks) - Italian, Middle Eastern,
Moroccan, Vietnamese, Thai
- Stock powders
(Massels brand) - beef, chicken,
vegetable, fish
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- Rice &
Pasta:
arborio, basmati, brown and jasmine rice,
fettucine, linguine, macaroni elbows,
penne, risoni, (rice-shaped pasta),
spaghetti, vermicelli, couscous, lasagne
sheets
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- Flour &
Cereals: bulgur
wheat, cornmeal, breadcrumbs, cornflake
crumbs, Crunchola, rolled oats, oatbran,
wheat bran, wheatgerm, arrowroot,
cornflour, rice flour, unbleached plain
and self-raising white and wholemeal
flour
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- Dried Fruits,
Nuts & Seeds:
apple, apricots, currants, dates, figs,
prunes, raisins, sultanas, sun-dried
tomatoes, almonds, almond meal, brazil
nuts, pecans, pepitas (pumpkin seeds),
peanuts, pinenuts, poppyseeds sesame,
sunflower, walnuts
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- Baking &
Cooking:
baking powder, bicarb of soda, egg
substitute powder, gelatine, prune puree,
Splenda, sugar (brown, white, caster),
Essences - almond, banana, chocolate,
coconut, lemon, liqueur-style, mango,
orange, rum, vanilla
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- Oils:
grapeseed, olive, sesame, peanut, avocado,
olive oil spray, canola oil spray
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- Miscellaneous:
carob powder,
cocoa powder, custard powder, low-joule
chutney, honey, 100%-fruit jams and
marmalades, low-joule flavoured jelly
crystals, UHT milk, skim milk powder,
maple syrup, taco seasoning, dry soup
mixes (e.g. French Onion, Spring
Vegetable), long-life tofu, low-joule
toppings, wasabi paste, white wine, red
wine, dried yeast
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- Refrigerator
Items:
bottled lemon juice, bottled lime juice,
eggs, tofu, parmesan cheese, skim milk,
smoked salmon, wonton wrappers, low-fat
cottage cheese, low-fat ricotta cheese,
plain non-fat yoghurt, low-fat fruit
yoghurts, low-fat quark, low-joule soft
drinks, Juices - unsweetened apple, dark
grape, grapefruit, pineapple, and apple
juice concentrate
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- Freezer Items:
green beans, berries, broccoli,
cauliflower, chicken fillets, corn, corn
tortillas, mixed vegetables, chopped
onions, peas, spinach, breads, Mountain
Bread, sourdough rolls, ciabatta bread
sticks, pitta bread
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- I also like to keep a
variety of the following fresh products
in my kitchen as much as possible,
depending on what’s in season and
what I have planned for meals for the
week ahead.
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- apples, avocados, bananas,
bean shoots, broccoli, cabbage, capsicums,
carrots, celery, whole garlic cloves,
lemons, limes, lettuce, mushrooms, onions,
oranges, potatoes, pumpkin, sweet potato
snowpeas, baby spinach leaves, spring
onions, tomatoes, zucchinis, fresh herbs
(e.g. basil, coriander, mint, parsley,
rocket)
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