Geri Zatcoff, M.S.Ed., M.S., C.N.S
Here is a list of the things I keep on hand so that I can create easy and delicious meals in a flash. You will find most of these things in my pantry, fridge or freezer on any given day. You can’t get creative without the right tools and it makes using leftovers a breeze.
Depending on your individual biochemistry and food tolerances, you may need to avoid some of the following foods. This is a comprehensive list for apparently healthy and normal weight individuals. Adjust the list according to your needs.
Vinegars: Balsamic, rice, red wine, apple cider, champagne
Wine: red & white (never buy cooking wine)
Low-sodium Soy or Teriyaki, Tamari or Braggs Aminos (only use real fermented soy sauce)
Organic Chicken or Vegetable broth
Lemons & limes (Fresh or juice)
Olives: green & black (jar)
Red pepper flakes
Fresh garlic; Fresh ginger
Black pepper corns and a pepper mill
Grey Sea salt, Kosher salt, Capers
Dijon mustard
Salsa
Coconut milk (can)
Bread crumbs (make your own and keep in the freezer; if using Panko, make sure it’s organic)
Tomatoes: whole (plum); diced; crushed; Sun-dried tomatoes (not in oil)
Artichoke hearts (canned or frozen)
Roasted red peppers (jar)
Jalapeno peppers (fresh or canned)
Organic Chicken sausage (freezer)
Canned Fish: Tuna (chunk light, in water, low-sodium); Alaskan Salmon; Sardines; Anchovies; Caviar
Dried fruit: raisins, apricots, cranberries (use sparingly)
Beans (canned): black, red, white
Legumes: lentils (dried); chick peas (dried or canned)
Oils: olive for salads & light sautéing; peanut & coconut for frying; grapeseed for salads; sesame and walnut for dressings
Whole grains: brown rice (basmati), millet, quinoa, buckwheat, kamut; oatmeal
Bread: Ezekiel sprouted grain bread; sour dough rye; whole or multi-grain w/no added sugar
Fresh Veggies: carrots, celery, onions, flat-leaf parsley
Frozen Veggies: peas, spinach, broccoli florets; green beans
Nuts & Seeds (raw & unsalted): almonds (whole & slivered), pignoli (pine), walnuts, pumpkin and sunflower (keep in freezer)
Powdered spices: garlic, cumin, rosemary, thyme, oregano, paprika, cinnamon, curry (hot or sweet), nutmeg, ginger, white pepper
ZATCOFF WELLNESS • Westport, CT • Tel 203-454-5560 • Fax: 203-454-5569 Geri Zatcoff, copyright © 2005, all rights reserved.
