Basic Pantry items

Pantry Basics
Oil – both extra virgin olive oil and a mild oil like canola or vegetable
Pasta – white and whole wheat in a variety of shapes
Rice – white, brown, and wild
Couscous – a tiny grain that takes five minutes to cook
Canned beans – black, kidney, garbanzo, and cannellini
Canned tomatoes – diced, crushed
Tomato paste
Soy sauce
Balsamic vinegar
Worcestershire sauce
Flour – white and whole wheat
Bread crumbs – plain and Italian
Taco shells
Canned tuna
Chicken and vegetable stock in cans or boxes
Jarred tomato sauce
Tortilla chips
Potatoes
Onions
Garlic
Lemons
Kosher salt and black pepper
Dried herbs – rosemary, thyme, basil, oregano
Dried spices – cumin, chili powder, garlic powder, cayenne pepper, paprika, sesame seeds, crushed red pepper flake

Refrigerator Basics
Butter
Cream cheese
Milk
Eggs
Plain yogurt (plain does not mean vanilla)
Sour cream
Mayo
Dijon mustard
Salsa
Carrots
Cheese – cheddar, mozzarella, feta
Flour tortillas

Freezer Basics
Spinach
Peas
Corn
Shrimp
Bacon
Nuts – almonds, walnuts
Bread
Puff pastry
Italian sausage


To get you started, this is a fast black bean dip that can be used in a number of ways. It’s great as a snack with veggie sticks. I love to make a quesadilla with shredded cheddar cheese and a few dollops of this dip. Having folks over to watch football this fall? Throw this on the table with some tortilla chips, and watch your friends gobble it up. The best part? It takes two minutes, it’s good for you, it’s inexpensive, and it’s really tasty.
Black Bean Dip

Ingredients from your kitchen:
can of black beans, rinsed and drained
4 tablespoons salsa
a spoonful of sour cream
kosher salt

Ingredients to purchase:
juice of one lime