Cynthia Lair has been a member of the nutrition faculty at Bastyr University since 1994. She also stars in the humorous online cooking show Cookus Interruptus.

Cynthia’s pantry list

You can prepare wholesome food with these items on hand

By Cynthia Lair

February 20, 2008

Eating whole foods is not just about fruits and vegetables. Don’t get me wrong; fruits and vegetables are amazing sources of essential vitamins, minerals, and fiber, but they don’t have enough calories to sustain us. What about grains, beans, nuts and other whole-foods staples?

You need these staples in your pantry, to go along with those fresh fruits and vegetables. So here’s a whole-foods-pantry starter list.

With these items in your larder, you can make many whole-foods meals. For example, try the soba noodles with collard greens and fried tofu we show on Cookus Interruptus.

Start with empty jars, fill your pantry.

Or try making Mexican brown rice and topping it with a black-bean stew and a plop of sour cream and fresh avocado. There are lots of simple, inexpensive meals you can make with whole grains, beans, and some simple vegetables, both cooked and raw.

Stock your pantry

Level 1 items (not italicized) are for a starter whole-foods pantry. Level 2 items (italicized) are for a broader whole-foods pantry.

Whole grains

• Brown rice (short-grain)
• Rolled oats
• Quinoa
• Soba noodles
• Steel-cut oats
• Basmati brown rice
• Wild rice
• Polenta
• Corn tortillas
• Kasha

Flours

• Whole-wheat pastry flour
• Whole-wheat flour (for yeasted bread)
• Kamut or spelt flour

Legumes

• Black beans
• Chickpeas
• White beans
• Lentils (brown and red)
• 2 to 3 cans of cooked beans
• Kidney beans
• Split peas
• Black-eyed peas

Nuts and seeds

• Almonds
• Walnuts
• Sesame seeds
• Nut butter (peanut, almond, or sesame)
• Sunflower seeds
• Pecans
• Cashews

Fats and oils

• Extra-virgin olive oil
• Butter
• Unrefined sesame oil
• Ghee
• Unrefined coconut oil

Natural flavorings and spices

• Stock (chicken or vegetable)
• Sea salt
• Tamari (soy sauce)
• Canned tomatoes
• Maple syrup
• Balsamic vinegar
• Vanilla
• Cinnamon
• Cumin
• Coriander
• Tumeric
• Chipotle chiles
• Oregano
• Mirin or wine
• Honey
• Coconut milk
• Sucanat, rapadura, or other unrefined sugar
• Apple-cider vinegar

Produce (longer shelf life)

• Garlic
• Onions
• Ginger
• Raisins
• Shallots

Produce (shorter shelf life)

• Salad greens
• Dark leafy greens
• Apples
• Potatoes
• Lemons or limes
• Fresh herbs (cilantro, parsley, or basil are handy)
• Eggs, tofu, or chicken
• Plain whole-milk yogurt
• Sharp Cheddar cheese

Hope that’s useful. What else would help you on your quest to be a more fresh, local, and organic whole-foods eater?

Editor’s note: Here’s a Cookus Interruptus video of Cynthia explaining just exactly what makes whole food whole: