Foods That Cause You to Lose Weight: The Negative Calorie Effect - Neal D. Barnard (2016)

STOCKING YOUR PANTRY FOR HEALTHY EATING

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By keeping some basic foods on hand, you can prepare quick, nutritious meals at a moment’s notice. Some of the items listed below are ingredients that show up frequently in recipes.

Others are healthful, quick choices for those days when there just isn’t time to cook. If you were to take an inventory of my pantry, here is what you would find (brand names for some items are shown in parentheses).

Dry Goods

cold breakfast cereals without added fat or sugars

hot breakfast cereals

eggless pasta: fettuccine, spirals, lasagne, etc.

brown basmati rice

white basmati rice

quick cooking brown rice (Lundberg)

bulgur wheat

couscous

polenta

rolled oats

whole wheat flour

whole wheat pastry flour

unbleached flour

cornmeal

popcorn

dried lentils

split peas

pinto beans

raisins

instant soups: vegetarian soup cups, ramen soups

instant black beans (Taste Adventure, Fantastic World Foods)

instant pinto beans (Taste Adventure, Fantastic World Foods)

reduced-fat silken tofu (Mori-Nu)

vegetable broth: powder, cubes, or canned

vegetable oil spray

baking soda

baking powder

Canned Foods (canned goods should be used within one year)

canned beans, including kidney, garbanzo, black, pinto, etc.

canned tomatoes, tomato sauce, tomato paste

canned pumpkin

applesauce

vegetarian soups (made without fat)

vegetarian baked beans (Bush’s, Heinz)

vegetarian chili beans (Dennison’s, Health Valley)

fat-free refried beans (Rosarita, Old El Paso, Bearitos)

vegetarian spaghetti sauce (made without fat)

salsa

Breads

whole grain bread (may be frozen)

flour tortillas (may be frozen)

corn tortillas (may be frozen)

Produce

pre-washed salad mix

pre-washed spinach

broccoli

kale or collard greens

yellow onions

garlic

red potatoes

russet potatoes

yams or sweet potatoes

winter squash

green cabbage

carrots

celery

apples

oranges

bananas

Frozen Foods (should be used within 6 months)

apple juice concentrate

orange juice concentrate

frozen corn

frozen peas

frozen bananas

frozen berries

frozen chopped onions

frozen diced bell peppers

fat-free vegetarian hot dogs (Smart Dogs, Yves Veggie Wieners)

fat-free vegetarian burgers (Gardenburger)

Seasonings and Condiments

herbs and spices: cinnamon, ginger, cloves, ground cumin, cayenne, chili powder, red pepper flakes, curry powder, basil