Magic Meal Planner

Here are a list of things you will want to keep on hand at all times, as they are used as a base for so many recipes. As soon as you see that you are low on an item, add it to your grocery list, or for frequently used homemade condiments, plan to make another batch so you’ll have it ready when you need it. You can also stock up on most of these items when they go on sale, which will reduce your food bill over time.

Basics: Olive oil, vinegar, garlic powder, salt, pepper, sugar (raw), butter (can be frozen if purchased in bulk), flour (for whole-grain flours, best to buy grains and grind them fresh yourself as needed; whole-grain flours tend to go rancid soon after grinding - that’s the bitter taste I’m sure you’ve tasted before in whole-wheat bread products! Store whole grains & flours in the freezer.)

Vegetables that keep well: Onions, garlic, potatoes

Canned Items: Tomatoes (whole, paste, sauce), beans. When you find these things on sale, stock up!

Dry Herbs: Keep a small supply of often used herbs on hand. Buy small amounts from the bulk department at Whole Foods or other health food store, and store them in baby food jars. The herbs I use most frequently for cooking are: thyme, basil, oregano, marjoram, rosemary

Homemade lacto-fermented condiments: These are sooooo good for your digestive health! Ones I use frequently are: salsa, pickles, sauerkraut

Meat Stock: Can be made in large batches and frozen for later use.

Whey: Used for pre-soaking beans and rice and other grains, and for lacto-fermented vegetables. Click here for instructions for making.

Herbal Vinegars — adds wonderful flavor to salad dressings and other dishes, and makes the vitamins and minerals from the herbs and your other foods readily available to your body. For example, vinegar splashed onto cooked leafy greens increases the amount of bio-available calcium by one-third. To make herbal vinegars you can use sage, rosemary, tarragon, thyme, basil… the list is endless. Here is an article on making your own herbal vinegars: http://www.susunweed.com/Article_Herbal_Vinegar.htm. It’s sooooo easy!