by Mary M. Redoutey

Created on: May 02, 2009   Last Updated: May 11, 2009

A well stocked pantry is an essential thing to have in these uncertain economic times and there are certain staples that should be in every kitchen:

Rice, whether it be long grain, brown, wild or pilaf, is a staple in many countries and is great to have in the pantry as are various types of dried beans and peas. Pearl barley and dried pasta, whether it be made of whole wheat, quinona, spelt or brown rice, etc. are wonderful things to have on hand.

Whole grain cereals such as organic natural oatmeal (or even better oat brain with flax seeds with just a hint of cinnamon and a dab of real maple syrup), Kashi, and others are great to eat when served with organic soy milk.

Low salt canned vegetables like corn, mixed vegetables, carrots, asparagus, peas, green beans, turnip greens, yams etc.; vegetarian baked beans, canned whole tomatoes, low salt canned tomato sause and diced tomatoes are good to have on hand as are fruits such as pineapple, peaches, pears, and apricots, etc. canned in fruit juice.

Extra Virgin Olive oil and other healthy oils are good things to keep along with other things that are used for baking and cooking like whole wheat flour; all purpose flour; mixes for a variety of low calorie organic baked goods; dark chocolate chips or carob chips; raisins and dried cranberries; baking powder, baking soda, sugar (unrefined or brown cane sugar), cane juice, backstrap mollasses, honey, maple syrup, and sea salt.

You also should have lots of herbs and spices... The spices that should be kept, the ones that the World Health Organization says are the best to have on hand include basil, black pepper,cayenne pepper, chilli powder, cilantro or coriander seeds, ground cinnamon, cloves, cummin seeds, dill, ginger, mustard seeds, oregano, parsley, peppermint, rosemary, sage, thyme, Tumeric. Minced onions, garlic powder, onion powder, etc. are also good... Make sure that your pantry has enough of the spices that you use most.

Low salt canned fish such as tuna and salmon is wonderful to use in sandwiches and as an ingredients in main dishes. Add a box of Anne's boxed Hometown Organic Creamy Tuna Spirals or add the salmon to your pasta dish and you can have a quick meal in minutes. Anne's boxed Organic Macaroni and Cheese is great to have on hand as is Hormel or Morningstar Farms canned vegetarian chilli, and other veggie boxed and canned meals.

For those who are vegetarians: organic boxed tofu and natural peanut butter are good protein choices. Add some tofu to almost anything

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