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The Mediterranean Pantry Passport
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items A guide to some favorite pantry items to have on hand for the Mindful Mediterranean program. Check the notes where I'll tell you more about the products. Daily, I draw on my on-hand staples to ensure I have healthy snacks and MM-green meals ready in ...
Sections
3
Dry Storage
Freezer
Refrigerator
Dry Storage
My pantry is the backbone of my kitchen. Here are most of the items I always have on hand.
Yuka (my favorite app for making healthy food choices), rates this tuna very highly. It's great!
Wild Planet, Albacore Wilda Tuna, 5 oz, 6-Count
In the old days, before the Mindful Mediterranean program, I would have artichokes once a year on New Years Eve. That always involved a lot of butter (still love doing that). But, I eat these almost every day in omelets, salads, and whole-grain pilaf...
Reese Quartered Artichoke Hearts -- 14 oz
This is my base cooking and dressing olive oil. The price varies, depending on what's going on in the world, but it's always a good deal and great quality.
Kirkland Signature, Organic Extra Virgin Olive Oil, 2 L
Most cooking sprays are rated fairly well and have 0 calories (if used properly). Canola is my go-to, but there olive oil, avocado oil, and other options.
cooking spray | Costco
Maldon sea salt is my every day finishing salt. It is always on my table and a simple crunch and sprinkle makes everything taste better.
Natural Sea Salt Crystals - Produced in Britain | Maldon Salt
Freshly ground black pepper is a must. Well-sourced and always fresh.
Kirkland Signature, Whole Black Peppercorn, 14.1 oz
There was a time when I had quarts of homemade chicken stock in my freezer at all times. But now, I roast fewer chickens, so this is my go-to pantry chicken stock. Very cost effective and highly rated on Yuka.
Kirkland Signature Organic Soup Stock, Chicken, 32 fl oz, 6 ct
Salsa is a great way to add flavor to your eggs or salads without added fat and sugar. Kirkland Organic Salsa is a favorite.
Kirkland Signature, Organic Salsa, Medium, 38 oz, 2-Count
Good Earth Sweet & Spicy caffeine free tea is my favorite "wind-down" tea. It's difficult to find these days, so I order in quantity.
Sweet & Spicy Caffeine Free
Kirkland Organic Balsamic Vinegar makes a wonderful base for dressings and marinades.
Kirkland Signature Organic Modena Balsamic Vinegar 2-pack (33.8 oz each)
A special treat of an olive oil. One of my favorite fruity finishing olive oils.
Shop Mas Tarres EVOO PDO Siurana Online | La Tienda
I love the quality of these Spanish olive oils. They are beautiful!
Omedoil
I bought a bottle of OMed's Cabernet vinegar. It is unbelievably delicious! It's a Spanish company. I have ordered more and am trying the Cava and the Yuzu next. I also love the bottles!
Vinegar - OMed Vinegar
High-heat cooking is not an issue with Kirkland's avocado spray oil. This oil is neutral and has a smoke point of 500 degrees F. The nozzle is a bit stiff, but if you press it firmly, the oil sprays out nicely.
Chosen Foods Avocado Oil Spray, 13.5 oz, 2-count | Costco
Chickpeas are a wonderful source of protein and a great source of fiber, iron, and calcium. I use them in tagines and egg scrambles. I love to roast them with spices for snacks.
S&W, Organic Garbanzo Beans, 15.5 oz, 8-Count | Costco
Freezer
I am fortunate to have two freezers. The one in my kitchen has smaller things like frozen ginger and lime leaves. The one in my basement has larger items like chicken tenders and frozen corn and peas. I buy with intention so that I can always have a ...
I'm not married to this brand, but steamed shell-on edamame with a little salt or some fun spices is one of my favorite shacks. I always have a bag in my freezer.
Frozen Organic Edamame - 10oz - Good & Gather™
It's always easy to throw a salad together or add some protein to a soup if you have chicken tenders on hand. These are very highly rated on Yuka. They are not put off by the added water and salt. It's added to help them freeze well and doesn't make ...
Kirkland Signature Chicken Tenderloins, Boneless Skinless, 6 lbs
I like to keep some fish in my freezer. While I usually shop at Coastal Seafoods (our local fish monger), I have had very good luck with a variety of brands at Costco. Just be sure you don't accidentally pick up fish with breading or a marinade.
Alaskan Leader Seafoods Alaska Cod Fillet, Wild Caught, 2 lb avg wt
Frozen peas are the best! I love having a huge bag to draw on for a quick addition to pastas or the base of a fresh pea soup.
Kirkland Signature Organic Green Peas, 2.5 kg | Costco
Kirkland Organic Frozen Corn is a must-have vegetable to have in your freezer.
Kirkland Signature Organic Yellow Sweet Corn, 5 lbs - Instacart
Refrigerator
Almost everything on this list is a weekly purchase. The egg whites last for two weeks. They are the base of our daily egg-white extravaganza. The Egglife Wraps make wonderful little sandwiches that I like to stuff with tuna, grapes, cucumber, and to...
Egglife wraps are so good. They work beautifully as a wrap, but I also heat them up and serve them like a dinner roll with soup or a snack in the afternoon.
Egglife | Wraps made with egg whites, not flour
These are a find! I use these every day for our Eggwhite morning omelets. They are very economical and great quality. (They don't whip)
Kirkland Signature Liquid Egg Whites, Cage Free, 16 oz, 6 ct
MinnTofu makes my favorite xtra-firm tofu. I use it in stir-fries, omelets, and marinated in miso and roasted as a snack.
Home - Minn Tofu
In general, Costco does a wonderful job with organic berries. It pays to sort though the bins and find the best ones. I rinse them, dry them, and store them in vegetable containers.
Organic Raspberries, 12 oz
The brand varies, but Costco usually has organic blueberries. They are flavorful and well-priced compared to regular grocery stores.
Blueberries Organic, 18 oz
Costco usually has red and green grapes. The brands vary and sometimes they aren't organic. The quality is always good.
Red Grapes, Seedless, 3 lbs
I am happy to say that Costco supports my organic mushroom habit. 1/2 cup, or more, of these are in our morning Eggwhite Extravaganza every day.
Organic Baby Bella Mushrooms, 24 oz
Mini Peppers are another staple in my house. I roast them under the broiler, seed and stem them, and slice them up to have on hand for omelets and pasta.
Mini Peppers, 1.5 lbs
The brand varies, but Costco usually has organic baby spinach in some form. It is worth digging around and checking the dates. Costco always practices "first in -first out". So the freshest produce is in the back or in the un-opened palettes.
Organic Baby Spinach, 1 lb