Athlete’s Kitchen Series: The Pantry
I’ll be honest, I don’t know what works for you.
I can’t pretend to know your lifestyle. I don’t know what easy food means to you. I don’t know what cooking style you prefer. And, I don’t know what foods you enjoy.
But. I DO know food. And I know cooking, pretty well.
And if you aren’t happy with how you’re eating, what you’re eating, or anything you’re eating… maybe I can help. I mean, that’s my job. I’m here to talk food, grocery shopping… the works. I want you to find your cooking style and meal schedule that makes food easy, fun, and useful.
Unfortunately, handling food can require some skill – Knowing what to eat, when to eat it, etc. - however, there’re some things YOU can do to make things easier. And that’s today’s topic: The Pantry.
Think of your Pantry as a piggy-bank.
You throw extra goodies in to use for that perfect situation sometime in the future. That’s what makes your Pantry perfect for both meal planners and spontaneous/day-of cooks.
What makes your Pantry so useful? Essentially, everything you’ll store is going to be shelf-stable, which means you buy it, store it, and forget about it. AND IT WON’T GO BAD! Unless you really abuse those expiration dates.
Tip - Check out this great resource from the NY Times and J. Kenji Lopez-Alt (one of my favorite chefs) about expiration dates. You’ll find some great tips for how long certain foods will stay good!
Your pantry isn’t like storing yogurt in the fridge that might sour in a week. You also don’t have to worry about restocking every week (or even multiple times a week). Once you’ve made the investment for a stocked pantry, it becomes a simple matter of restocking what gets used when it gets used. It means you can reach in and KNOW you’ve got canned tomatoes for a breakfast shakshuka or even tortillas for a shrimp taco dinner. It means… more variety.
And, for me, variety is what helps keep my meals interesting. It helps relieve my meal boredom when the same 3 recipes have been recycled incessantly for 1-2 weeks. It ALSO means I will ALWAYS find something to eat, and for athletes who struggle to achieve sufficient calories or meals, that’s a godsend.
So, to start this series, Athlete’s Kitchen, I thought I’d provide a list of some of the foods I stock in my pantry. Hopefully, I’ll inspire you to take advantage of your pantry or even try new foods that’ll expand your available meal options.
Must Have Spices
Start your collection TODAY! Spices will help you completely change the concept of your meals. It’ll allow you to find influence from foreign cuisines you used to only find in restaurants. So start your collection today.
Start with the basics:
Garlic
Paprika (Sweet or Smoked)
Oregano
Thyme
Cumin (Ground or Seeds)
Cayenne
Chili Powder
Rosemary
Red Pepper Flakes
Basil
Curry Powder
Onion Powder
Get a little creative:
Cinnamon (Ground or Stick)
Nutmeg (Ground or Whole)
Sumac
Turmeric
Clove (Ground or Whole)
Chinese Four Spice
Allspice
Caraway Seeds
Dill
Fennel
Ginger
White Pepper
Korean Chili Flakes
Or go crazy:
Coriander (Ground or Whole)
Cardamom (Ground or Pods)
Garam Masala
Urfa Biber
Aleppo
Asafetida
Dashi
Some favorite spice mixes:
Old Bay
Za’atar
Chili Lime from Trader Joe’s
Quick Note – If you plan on investing in the whole-version of spices (i.e. coriander or cumin), you may need to consider a spice grinder or mortar and pestle so you can grind them down. Yes, it sounds like an extra, unnecessary step, but, whole spices hold much more flavor, especially when they’re toasted beforehand.
Extra Flavorings
These go beyond just spices. Basically, think of anything that’ll add unique flavors and textures to your dish (you know ‘em):
Sweeteners
Basics:
Honey, Maple Syrup, Jelly/Jam, Sugar (Cane or Brown)
Creative:
Agave, Molasses, Date Syrup, Pomegranate Molasses, Hot Honey
Butters
Basics:
Creamy Peanut Butter, Crunchy PB, Almond Butter
Creative:
Tahini, Cashew Butter, Vanilla Almond Rx Butter, Sacha Inchi Seed Butter (from Brass Roots)
Sauces
Basic Western Essentials
Ketchup, Relish, Tomato Sauce, BBQ Sauce, Buffalo Sauce, Mustard (Yellow, Dijon, Whole-Grain, Whole-Grain Dijon, Stoneground, English), Stock (Chicken, Vegetable, Beef), Broth (Chicken, Vegetable, Beef, Bone)
Get Creative with Foreign Sauces
Soy Sauce, Mirin, Rice Vinegar, Oyster Sauce, Fish Sauce, Hoisin Sauce, Sesame Oil, Teriyaki Sauce, Coconut Milk (Milk or Cream), Chili-Garlic Sauce, Black Bean Sauce, Char Siu Sauce, Chinese Cooking Wine (Shaoxing Wine), Chipotle Peppers in Adobo Sauce
Go Crazy with PASTES
Thai Curry Pastes (Red, Green Panang, Massaman), Gochujang, Japanese Curry (try Golden Curry), Chinese Sesame Paste
Note - For some guidance regarding Chinese sauces, check out this quick guide: https://www.chinasichuanfood.com/chinese-sauces/
Starches (AKA CARBS!)
Storing starches in your pantry means you’ll always have a base available for meals. By a base, I’m associating starches with the bowls you’re probably familiar with (think Chipotle). That means you can always build a meal out from these options - Burrito bowl, pasta bowl, grain bowl, etc.
Noodles & Pasta
Basics:
Pasta Spaghetti, Rigatoni, Penne, Fusilli
Creative:
Orecchiette, Bowtie, Orzo, Pappardelle, Rice Noodles (Vermicelli to Broad), Asian Wheat Noodles (extensive list), Udon, Ramen, Buckwheat Noodles
Grains
Basics:
Rice (Brown or White; Basmati, Jasmine, or Wild; Short-, Medium-, Long-Grain), Couscous, Oats (Quick, Rolled, or Steel-cut), Gnocchi, Dried Beans (Black or Pinto)
Creative:
Farro, Wheatberry, Quinoa, Pearl/Israeli Couscous, Bulgur, Polenta, Lentils (Green or Red)
Canned and Jarred Stuff
Canned and jarred foods can be great for several reasons. First, it allows you to store proteins without worrying about spoilage (you can also freeze animal products if needed). Second, many of these ingredients can add unique flavors to elevate your dishes, such as using capers or anchovies to add depth to a tomato sauce.
Basics:
Tuna, Roasted Red Peppers, Capers, Pickles, Olives, Sundried Tomatoes, Tomatoes (Crushed, Diced, or Whole Peeled), Chickpeas, Beans (Black, Pinto, Kidney, Navy, Cannellini), Apple Sauce
Creative:
Mackerel (my new favorite), Trout, Sardines, Anchovies, Pickled Okra, Corn, Water Chestnuts, Bamboo Shoots, Pickled Beets, Artichokes, Black Eyed Peas, Mussels (it’s a new thing), Dolmades (AKA Stuffed Grape Leaves)
Oiled Up
Having a few different oils is essential for any kitchen. Use low-heat oils for dressings and your high-heat oils for sauteing and pan-frying. You’ll find oils as either a liquid or spray. Coconut oil and Ghee, however, can come as solids.
Low Heat:
Olive, Extra-Virgin Olive, Coconut, Flaxseed
High Heat:
Avocado, Grapeseed, Sunflower Oil, Canola, Vegetable, Peanut, Ghee, Sesame
Swift Snacks and Toppers
Ahh… My favorite category. These foods are perfect for when you’re heading out the door or just want a quick snack. Try combining them to get a mix of protein and carbohydrates!
Jerky – Beef (Check out Stryve, it’s a new favorite), Turkey (I’m a fan of Trader Joe’s), Salmon, Venison, Bison
Nuts – Almonds, Cashews, Peanuts, Walnuts, Pistachios, Pecans, Macadamia, Brazil
Seeds – Pumpkin (AKA Pepitas), Chia, Sesame, Sunflower, Flax, Poppy, Pine Nut
Bag – Pretzels (need to try PB-filled), Granola, Crackers (Opt for low-fat options), Cereal, Trail Mix
Popcorn – Lesser Evil, SkinnyPop, Smartfood, Live Love Pop, BoomChickaPop, or Plain Popping Corn
Shout-Out: If you’re a Popcorn aficionado like me, consider investing in a Whirley Pop! It. Is. Amazing. I stick to Plain Popping Corn, pop it myself, and can manage how much oil (using spray) and flavorings to use.
What now?!
Go check out your pantry! See if you have any, most, or ALL of the basics. Then, if you’re ready, considering expanding into the creative or CrAzY lists.
DON’T JUST GO BUY THIS WHOLE LIST. Remember, allow yourself to get progressively comfortable with your habits. So, before you start overstuffing your grocery cart with EVERYTHING, think about how you might use each food first. Then, once you have an idea, go grab that sucker.
If you need help or are unsure how to use some of these foods? Ask! Shoot me a DM on my @performwithpreston Instagram and I’m sure we can find something for you.
