Cooking is easier when you have most basic ingredients on hand. Most of the basics on this list keep indefinitely, so you buy everything once, then just replace as needed. You’ll also find two shopping lists to download — Mediterranean and African Heritage shopping lists.
SEASONINGS | |
salt | soy sauce (low-sodium) |
pepper | minced garlic in a jar |
Italian seasoning | minced garlic in a jar |
cinnamon | minced ginger in a jar |
cumin | Better than Bouillon* |
chili powder | sugar and/or brown sugar |
cayenne or Tabasco sauce | honey or maple syrup |
curry powder | vinegar |
OILS | |
olive oil | canola oil |
CANS, JARS & BOXES | |
black beans | pasta (preferably whole grain) |
white beans (navy, cannelini, etc.) | diced tomatoes |
chickpeas | spaghetti sauce |
dried lentils | tuna fish (chunk light) |
oatmeal (steel-cut or rolled) | unsalted nuts |
bulgur | seeds (sunflower, pumpkin, etc.) |
rice (preferably brown) | dried fruit (raisins, apricots, etc.) |
IN THE FREEZER | |
frozen shrimp | frozen vegetables |
frozen berries | |
Keep a list on the refrigerator. When anything above runs low, jot it down on the list. About once a week, buy replacements, perishable foods and special ingredients for specific recipes, such as: | |
fresh fruit | bread and rolls |
fresh vegetables | eggs |
chicken, fish or meat | recipe-specific ingredients |
* Better than Bouillon is a concentrated broth paste in a jar, available in vegetable or chicken flavor. Many recipes, including rice, bulgur and soups, are tastier when made with broth. Keeping a jar of Better than Bouillon in the fridge is easier and cheaper than buying can after can of broth.
Mediterranean Diet Shopping ListThis handy list helps shoppers make smart choices and keep their pantries stocked with
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The Oldways 4-Week Mediterranean Diet Menu Plan Shopping ListsThis set of shopping lists includes all of the ingredients you need to make the meals in The Oldways 4-Week Mediterranean Diet Menu Plan. Shopping lists are organized by meal, so feel free to mix and match. Try breakfast from day 1 with lunch from day 4 and dinner from day 20!
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African Heritage Diet Grocery ListTo help you shop for African Heritage foods, |