Setting Up a Kitchen Inventory

I like to keep a list of pantry and kitchen food items that I use frequently or at least want to have on hand just in case a recipe calls for it.  The way I keep my inventory up is by printing out my list, taking an inventory of what I have and pin it near the section that these items are stored.  I also keep a pen near the list so when I use the item I can mark its count down on my list. 

Example:  If I have 3 jars of Mayo and take out one I mark it down to 2 on my inventory list.  When I get ready to go shopping I look over my lists to see what I have in stock.  This also helps with sales and using coupons.  If I'm down to 2 jars of mayo and my brand isn't on sale I can wait and watch for it to go on sale and hopefully have a coupon that can be used along with the sale. 

I do try to stock up on my products when I find them on sale and mark my inventory list when I make additions. 

Example:  When my favorite mayo goes on sale for buy one, get one, I'll buy at least 2 and 4 if allowed by the store.  These I'll add to my inventory list.

The lists I'm giving you include some of those items that you may not normally keep on hand.  I cook a lot so I try to keep them just in case.  This is just an example list of what I have on my list.  You can easily make adjustments and make my list fit your own needs.  

I think you'll find that by keeping up with your inventory you'll find shopping a lot easier.  And due to you knowing exactly what you need, you will find it a lot cheaper because you're not looking at items that you don't normally buy but only at those you do.

Meat & Seafood

o Bacon/Sausage 

o Beef - roast, cubed, chunk, ground

___________________________ 

__________________________________ 

o Chicken - whole, boneless/skinless, bone in, strips

___________________________ 

___________________________

o Fish/Shellfish - Shrimp, cod, flounder, crab

___________________________ 

___________________________

Cereal

o Cereal

___________________________ 

___________________________ 

o Oatmeal

o Granola Bars

Pasta & Grains

o Mac & Cheese

o Pasta 

o Pasta Sauce

o Rice

___________________________ 

___________________________ 

___________________________ 

Sweets & Snacks

o Candy, Gum, Chocolate

o Cookies

o Crackers

o Chips: Potato, Corn, Other

o Nuts

o Popcorn, Pretzels

o Salsa & Dips

_________________________ 

_________________________ 

_________________________ 

Condiments

o Ketchup, Mustard

o Mayo, Spreads

o Peanut Butter

o Jams & Jelly

o Salad dressing

o Cooking Oil

o Vinegar

__________________________ 

__________________________ 

__________________________ 

Spices & Herbs

o Salt

o Pepper

o Spices:

__________________________

__________________________ 

__________________________ 

o Herbs:

__________________________

__________________________ 

__________________________ 

Frozen

o Waffles & Other Breakfast

o Vegetables

o Juice Concentrate

o Ice Cream

__________________________ 

__________________________ 

__________________________ 

International

o Soy Sauce

o Salsa & Hot Sauces

o Tortillas & Tacos

__________________________ 

__________________________ 

__________________________ 

Cans & Soups

o Tomatoes Sauce, Paste

o Soup

__________________________ 

__________________________ 

__________________________ 

__________________________ 

Beverages

o Coffee

o Tea bags

o Sugar, Splenda

o Juice

__________________________ 

__________________________ 

o Soda

__________________________

__________________________ 

__________________________ 

Cleaners

__________________________ 

__________________________ 

__________________________ 

__________________________ 

Paper Goods

o Paper Towels

o Napkins

o Tissues

o Toilet Paper

o Zip Lock Bags

o Garbage Bags

__________________________ 

__________________________ 

__________________________ 

Personal Care

o Deodorant, Soap

o Toothbrush & Toothpaste

o Razors & Shaving cream

o Eye Care

o Feminine Care

o Shampoo & Conditioner

o Sunscreen

__________________________ 

__________________________ 

__________________________ 

__________________________ 

Petcare

__________________________ 

__________________________ 

__________________________

In The Pantry - Part 5 (final)

Rice - Another very important product to have in your healthy kitchen.  With many varieties available such as pearl, brown, white, long or short grains, try different varieties in different recipes.  Rice is a good source of nutrients and carbohydrates.  Store in a cool, dry location.  Also inspect your rice before using it.  (Rice is another must have for me.  I have never tried the pearl and am not crazy about the brown but I have found one that I can't get enough of in white or brown and that is Basmati.  It has a nutty flavor that adds to any dish.)

Seeds - try to increase the amount of seeds used in your cooking.  Most seeds do contain oils, but are a good source of protein.  Pumpkin and sunflower seeds are a good choice.  Buy raw and unsalted seeds to allow the most options in cooking and snacking.  (This is something I've just started getting into.  I've found a Sunflower Bread that one of my local grocery stores makes and I simply love it.  It has whole kernel sunflower seeds throughout the whole loaf of bread.  It has become my favorite bread next to seeded rye.)

Sesame Tahini - made of ground, hulled sesame seeds, tahini is a paste that is common in Middle Eastern dishes.  Try tahini as a sandwich spread and use for dipping as an appetizer with fresh vegetables.  Tahini has a large amount of oil, so use sparingly.  Store covered in the refrigerator.  (This is a new one to me.  I like sesame so this may be something I'll have to try.)

Tamari - can be used as a salt substitute, but is also high in sodium.  Tamari is made from fermented soybeans.  Many commercial brands are produced by chemical processing and should be avoided.  Naturally fermented tamari can be found in health food and ethnic shops.  (Another new one for me that I'll have to research more before using due to the sodium.)

Vinegars - A good quality red wine vinegar, rice wine vinegar and balsamic vinegar will allow you to produce enticing and creative tastes and flavors.  Also important is apple cider vinegar and distilled white vinegar for both cooking and pickling.  The best choice of vinegars are quality brands that offer great flavors without being overly harsh and acidic.  The impact hat a vinegar may have on a dish is great, most often times being able to heighten existing flavors found in your other ingredients.  Used in salads, dressings, to deglaze pans, in pickling and to marinate vegetables, fish and chicken, vinegars have many important roles in the kitchen.  Store in glass container, away from heat and light. (I keep all of these vinegars on hand and use them frequently.  I've found that they do enhance the spices and herbs you are using in cooking.  When I saute chicken with garlic and herbs I'll add a little balsamic vinegar to highlight the taste.)

Wheat Germ - the heart of wheat, rich in vitamin E, B vitamins, protein, iron, potassium and zinc.  Adds nice, interesting flavors to salads, breakfast cereals and works well in sauces and with cooked vegetables.  Store in sealed container in cool, dry location.  (I've heard of people sprinkling this over just about everything they eat but haven't tried it myself - yet.  Think I'll give it a try.)

In The Pantry - Part 4

Oats - an important and versatile product for today's healthy kitchens.  Oats are high in nutrients and are a great form of fiber.  Avoid the instant form of oats, instead use old fashioned or quick oats.  Store in cool, dry location.  (I love oats for breakfast and the Old Fashioned are my favorite.  I cook them about 1/2 the time the instructions call for giving them a wonderful texture.  I do have to add a little sugar and butter, actually more than I probably should, but I could eat oat meal every day.  I also prefer the Old Fashioned for my cookies to give them the extra chew.)

Oils - One of the biggest goals of health focused cooking, is to reduce the amount of fat we ingest.  Oils are a fat and should be used sparingly.  In order to get the most benefit out of your oils, use monounsaturated oils, such as olive, canola or peanut.  Monounsaturated oils appear to be the most positive of all oils and fats.  Although the calories are basically the same, monounsaturated oils help enhance the levels of the good, high density lipoprotein (HDL) cholesterol and control the bad, low density lipoprotein (LDL) cholesterol found in your body.  What's more, monounsaturated oils have wonderful flavors and aromas.  Olive oils are available from mild to pungent and can really enhance the flavors in your dishes.  Peanut oil is ideal for any recipe that calls for high temperature cooking.  Most importantly, is that goal and focus to cut back and limit the amounts of fats and oils ingested.  Avoid cottonseed and coconut oils, as they are high in saturated fats.  These oils are often times found in hydrogenated oils and fats which you also want to avoid.  Hydrogenation is when a liquid oil is processed with an additional hydrogen molecule and the resulting product is turned into a solid fat.  Research has indicated that consuming hydrogenated products might be the biggest concern when discussing consumption of any type of fat or oil.  Anything labeled vegetable oil may contain one or both of these oils, and avoid all fats and oils that have been hydrogenated.  (I normally use olive oil for cooking and canola in my baking.  I'll also use canola oil for frying, which I seldom do.  I've always heard these were the best but never really understood why.  Now I do.)

Pasta - universally loved by young and old alike, pasta is one of the most versatile and limitless sources for menu ideas.  Have many varieties on hand, vermicelli, rotini, fettuccine, rigatoni and try a new kind weekly.  Try whole wheat and other flavored varieties, like spinach or tomato.  Store in a dry, cool location.  Pre-cooking pasta will store in your refrigerator, for up to 5 days in a tightly sealed container.  (I don't think I could live without pasta!  I love all shapes and sizes.  The one think I have trouble doing is switching to the whole wheat and flavored style.  I'm doing better with the whole wheat but not so well with the spinach and tomato.  It's pretty but it just doesn't seem 'normal.'  Maybe one day.)

Pepper - is the most common of all spices known.  Have a combination of white and black pepper for grinding over your foods.  You can also use peppercorns in your dishes to add flavor.  Store pepper in a cool, dry location.  (I have always used black pepper for seasoning until one day I found myself out.  I had a bottle of white pepper and used that instead.  I couldn't believe the difference between the 2.  The white pepper seemed to be a bit hotter but also a different taste.  I now use it in my stews and soups instead of the black.)

In the Pantry Part 3

Herbs - A must for any healthy focused cook and kitchen.  Herbs are the basis for many new cooking ideas in reducing fats, sodium and the amount of processed foods in our diets.  The mild to powerful flavors of herbs offer unlimited potential to alter and enhance any dish.  Start your own garden or planter, as herbs are very hardy and you will have no trouble growing an abundant quality and variety.  (Herbs are something I can't live without.  Unfortunately I buy them, use them but due to the size of their container I end up having to throw them away before I've used the whole container due to their expiration date.  Fresh are better but again I never use the whole package.  So I've started freezing my fresh bought and even some of my seldom used dried.  Don't know if I'm supposed to do this but it seems to work.)

Honey - is a great substitute for white sugar.  although honey has only trace amounts of vitamins and minerals, because of the potent sweetness of honey, you can often times use less.  Store in a covered container, in a cool, dry location.  If honey crystallizes, place container in hot water for 5-10 minutes.  (I'm not one who uses that much honey but might give it a try as a substitute in my tea.)

Lecithin - Combine liquid lecithin with olive oil and use to lightly oil your bread, cake or casserole dishes.  lecithin is also found in commercial salad dressings to hold emulsified products together and prevent separation.  (Never tried this one.  I normally use non-stick spray on my baking and casserole dishes.  I did look this one up on the internet and it has its ups and downs.  It apparently is good for the body yet can have some side effects.)

Molasses - can be used in place of sugar or honey.  Although black strap molasses is rich in minerals, you must use it cautiously, as the potent, almost overpowering taste can drastically change your recipe's overall flavor.  Can be found in most supermarkets and health food stores.  Store in a cool, dry place.  (This is something that I found out the hard way that you DO have to be careful with due to its flavor.)

Mustard - Used whole, ground or mixed with other ingredients to form a paste, mustard is the second most common spice used in America.  Only pepper is more used.  Mustard uses are broad and limited only by your creativity.  Used in salads, with meats, pickled brine and in many main entrees, you can find it in many dishes created in America.  Mustard has been used since before Roman times and had many culinary and medicinal properties.  The vast variety of prepared mustards allows you to experiment with different flavors and textures.  Prepared mustards should be stored in the refrigerator.  Dry and mustard seeds should be stored in a cool, dry location.  (I love cooking with mustards of all kinds.  I especially enjoy whole grain mustards.  One of my favorite ways to cook pork is to rub it down with mustard before cooking.)

Nuts - Choose unsalted, dry roasted nuts versus ones that have been deep fried and salted.  by using a variety of nuts you can achieve different textures and flavors while creating healthy, exciting dishes.  All nuts contain some form of fat, so use in moderation.  Most nuts stay freshest when frozen.  (I freeze all of my nuts.  I'll buy them whenever possible on sale and stick them into the freezer.  They taste just as fresh as if they just came off the tree.)

In the Pantry Part 2

Capers - The pickled floral buds from the shrub found in the Mediterranean region.  This product has been used in cooking for more than 2,000 years.  A distinctive, salty and sour taste, its flavors work well with fish, meats and vegetables.  Use sparingly as capers distinctive flavors can be overpowered.  (I like capers but in small doses.  I didn't know what they were made from nor where they came from.)

Cheeses - Use only natural cheeses whenever possible.  Try to avoid cheese that is labeled "cheese product, cheese food or processed cheese" as these products have little in common with the rich tasting and pleasing texture of real cheese.  The nutritional value of proceed cheese is also very poor.  Try to utilize the wonderful domestic and imported cheeses available today.  When using rich tasting cheeses, you can use less which represents less calories and saturated fats. Also remember that the softer cheeses, tend to have a higher fat content.  Look for hard types of cheese, such as Italian parmesan or Romano cheese.  Greek feta cheese that has a tart yet rich flavor is very versatile in salads.  American cheddar, Swiss and jack cheese possess wonderful flavors and textures and offer intriguing options for most dishes.  When buying cheese, avoid buying boxed, pre-grated or pre-canned varieties.  Opt for bulk cheese and grate the cheese immediately before using for ultimate flavors.  (I've found that there are more of the cheese products, cheese foods and processed cheese than there are the natural type, especially when buying slices.  I do love to cook with cheese and will buy it when on sale, freeze it and use it in cooking after thawing.  And I do buy only natural cheese.)

Dried Fruits - Select fruits that are naturally dried, without the use of preservatives. Many dried fruits contain sulfites, so choose your products carefully.  Experiment with creative ideas to incorporate more dried fruit into your recipes.  These morsels are loaded with nutrition and are delicious.  (Dried foods are great in breads and pies too and a lot more handy to keep on hand.)

Dried Legumes - Best known as beans and peas, legumes are the seed of many vegetables and are high in protein, minerals and offer a great opportunity for added variety and flavor in many dishes.  (These I always keep on hand - all types)

Flour - Avoid using "bleached flour" as most of the nutritional value has been stripped from the grain.  although some nutrients have been added back to the flour, the processing removes far more than the trace amounts of vitamins and minerals that are added to the finished product.  Use whole grain flour such as whole wheat, rye, oat and rice flours.  The nutritive and fiber values of whole grain flour are worth the extra pennies you may pay.  When choosing the right flour for your recipes remember: pastry flour is made from soft spring wheat, which has little gluten and creates crumbly, flaky texture.  Bread flour, is made from hard winter wheat and is high in gluten, which gives dough the elasticity for yeast breads.  Store flour tightly covered in the refrigerator.  (I use a lot of flour and unbleached is what I always buy.  What I didn't know was the differences in the spring wheat and winter wheat.  I also didn't know about storing it in the refrigerator.  I've always kept mine in an air tight container.)

In The Pantry - Part 1

I found this in a cookbook dating 2000 called Fit & Fast Foods and feel that it is still good today.
This was actually an education for me as I wasn't aware of a lot of this information.

Agar-Agar - this is a gelatin made from sea algae and is available in most health food stores and oriental shops.  Unlike animal based gelatins, agar-agar has a variety of nutrients and minerals. (This is one I've not tried.  I frequently eat at a Greek owned restaurant and have noticed that their soups have a gelatin thickness that I really like.  I don't know if this is what they use but I plan to try it myself.)

Baking Powder - this product needs to be stored in a cool and dry place to keep its leavening action alive.  You should choose a brand that is made without aluminum compounds.  Although all research is not in, there are indications that when aluminum is ingested, it accumulates in the brain and may be linked to loss of memory and brain deterioration.  (This is what I found of on the use of baking powder with aluminum. "Nothing that I read confirmed its dangers but I think I'll buy that without.  If you’ve ever experienced a bitter, “tinny” flavor when biting into a muffin, that’s because of the baking powder used—and often the overuse of it.")

Baking Soda - is a leavening agent that reacts to acids, like vinegars, citrus juice and buttermilk in a recipe.  Sore it in a cool, dry place.  (Never realized this.)

Bran - choose wheat and oat brans.  Both are very beneficial for their fiber and for nutrients that are often discarded during normal milling processes. (Did know this one.)

Brewers Yeast - this yeast has no value as a leavening agent but has significant levels of B vitamins.  Brewers yeast can be added to many types of foods and you may want to experiment with different types of brewers yeast, as some varieties are stronger in flavor than others.  Store in a cool, dry location.  (Have not tried this one yet.)

Bulgar - Raw wheat berries are parboiled, then dried and cracked.  Bulur has a variety of uses and is best known for its use in Middle-Eastern foods such as tabouli.  This nutty, rich tasting grain is a great substitute for side dishes of rice or potatoes.  Store in tightly covered containers in a cool, dry location.  (Another one that I've not tried but would like to.)

Butter - When you choose to put a spread on your toast, choose a homemade "butter blend", of 2 parts butter, whipped together with one part olive oil.  The whipping action will create a lite and airy spread that will help cut down on the amount you use and combination of butter with the monounsaturated olive oil, will help control the amount of saturated fats you ingest.  Use this spread sparingly, as your overall focus needs to be on reducing the amount of saturated fats in your diet.  Cut back altogether on the amount of butter you ingest, but when you decide to eat a spread, use a small amount of "butter blend".  (This is something you can now find in the grocery stores but I think I would feel a lot better making my own and knowing exactly what was in it.)