What You Should Have in Your Pantry & Fridge

I should have an inflated head, because my friends tell me over and over again, “You’re such an interesting cook!” If they only knew the truth: I typically prepare and eat the same things over and over again, week after week, and year after year...

So when I discover something amazing and new, it's a real event! But making these culinary leaps into the unknown without the right kitchen ingredients makes for a tiresome and frustrating experiment. So I think it's time to go back to basics...

A friend asked me what essentials are in my own kitchen….the ones that make the process of making creating new and amazing meals easier.

Note: It took a couple of years to figure this out for myself. Make your OWN DISCOVERIES in the stores, so that you find out which favorites are YOURS. The point is to make sure that you really like them. You won’t go shopping for the key items each time you’re at the store, but the second you run out…replace it!

I go shopping at Trader Joe’s, Whole Foods, farmer's markets, health food stores and even some supermarket chains (typically the ethnic food/specialty food aisle).

SPECIALTY ITEMS

• Braggs Liquid Aminos – this is a GREAT substitute for soy sauce. It’s a liquid protein concentrate derived from soybeans, has naturally occurring sodium and works on any recipe that calls for soy sauce, dressings, sauces and marinades among others. Find it at Whole Food's or health food stores.
  
• Margarine - Earth Balance from Trader Joe's or Whole Foods. I have toast every morning with this item...
  
• Butter - salted and unsalted
• Rice Milk – I prefer this to soy milk. The flavor is better to my tastebuds...
  
• Fire Roasted Chile Salsa – I put this over eggs, use it with tortilla chips to snack on, the possibilities are endless.
  
• Tofu (firm and organic) – we slice it then grill ours on the Foreman Grill, then marinate it with Braggs, mustard, garlic, yummm....
  
• Ezekiel Bread – it’s the best bread you can buy. Made of sprouted wheat and with no wheat or gluten. We haven’t missed regular bread for a long time now. I would highly recommend making the switch for health reasons and taste!
  

OILS

• Extra Virgin Olive Oil
• Sesame Oil
• Canola Oil
• Hemp Oil – I LOVE this oil. The flavor is wonderful, and it’s got a ridiculous amount of nutritional value because of its 3:1 ratio of omega-6 to omega-3 essential fatty acids matches the balance required by the human body. Use it in salad dressings, marinades, or just sprinkle it on your food. I sprinkle it over anything that requires oil.
  

SPICES

• Cayenne Pepper
  
• Kosher/Rock Salt
  
• Dried Basil
• Dried Cilantro
• Oregano
• Bay Leaves
• Tabasco Sauce – yep, just plain old Tabasco. The real deal. I love the flavor.

PRODUCE

• Pineapple – my favorite fruit. You should have yours ready to eat anytime too...
• Spinach – goes well in pastas, pizzas or you can steam it and add a squirt of Braggs.
  
• Asparagus – I love it raw or cooked.
• Garlic – I always keep this handy.
• Onion - I prefer red. They're a little sweeter.
  
• Cucumbers – see my marinated cucumbers recipe.
• Carrots
  
• Celery
• Basil – pesto is one of the easiest things to make. And you can add it to anything. And contrary to popular belief, you don’t need cheese to make it right!
• Sun Dried Tomatoes
• Red Bell Peppers
• Tomatoes

DRY GOODS

• Rice pasta (penne, spaghetti and linguini) – My husband and I don’t eat wheat, so we have some substitutions. Rice pasta is the best tasting for us.
• Whole Grain Mustard
• Raspberry or Blueberry fruit spread – be careful NOT to get preserves. They have added sugar.
• PURE Maple Syrup (Grade B) – you can add this to anything else that requires sugar. Including ontop of cereal, tea. Unfortunately, this isn’t the same for baking.
• Canned Tomatoes
• Canned Tomato Sauce
• Coconut Milk – using this in place of cream adds a different flavor that I’ve come to love.
• Artichoke Antipasto – Trader Joe’s has this. It’s a great spread on crackers, or even the base of pizza crusts.
• Basmati Rice – if you can find organic, buy it!
• Canned Red Salmon – I prefer this to tuna. Less mercury.
• Rice Noodles – this ingredient is perfect for any Asian themed dishes.
• Vegetable Broth
• Rice Crackers
• Organic Soyonaise – if you want mayo, whip up some from scratch using eggs and a blender. Type in “homemade mayo” into Google, and you’re golden.

NUTS

• Pine Nuts – needed for pesto or a handful in salads.
• Raw Walnuts – a good source of protein, and better than the roasted/salted variety. Take a handful in a plastic bag in your purse for when you get the munchies.

FROZEN SECTION

• Morning Star “fake” bacon & sausages – if you gave up meat and miss the flavor, try these. They’ve got good flavor!
• Frozen blueberries – good for smoothies
• Rice pizza crusts – can be found in Whole Foods, and they’re wheat free.
• Gardenburger “Riblets” – DAMNED tasty meat substitute.
• Soy Dream “Ice Cream” – perfect for those late night cravings, and you don’t have the stomach ache afterwards…

PREPARED FOODS

• Roasted Artichoke and Parmesan Dip – again, found in Trader Joe’s. One scoop of this in cooked pasta, and you’ve got a quick and creamy meal.
• Hummus – I can’t live without it, especially when I’ve got to eat something right away.

CHEESE

• Soy Cheddar Cheese Slices – these can be found in Whole Foods and Trader Joe’s, but the price is better at the latter.
• Goat Milk Gouda – this is SUCH good, decadent cheese.
• Goat Milk Feta – Trader Joe’s again. And it’s better than regular feta.
• Rice Parmesan Cheese – Make a Whole Food’s run for this. It tastes similar to the Kraft cousin.
• Garlic & Herb Almond Cheese – Whole Foods.

Happy shopping!

True Food For Your Soul

True, the only meat I eat is seafood.  But many of my friends don't eat animals, so watching them navigate through most restaurants...they have a little bit of a challenge.

Since my husband is vegetarian, here's what his dining out experience is like:

• Bland, underseasoned or just straight up funky food.  I mean funky in the least flattering way.  There seems to be an agreement throughout the veggie restaurant world, where seasoning is a sin.
• One vegetarian option is available.  Usually a pasta dish with garlic and olive oil.  Honestly, he can make this better at home.  Or he tries three side-orders from the menu, but mashed potatoes get tired after awhile.
• Vegetarian options are not particularly healthy.  Menu choices are fried mozzarella sticks, cheese selections, french fries, caesar salads or something that isn't very satisfying.  

So imagine being taken to Soul Vegetarian, where everything on the menu was an option.   In the heart of Los Angeles, Soul Vegetarian makes some of the most amazing vegetarian food, full of flavor, with dishes that are healthy and filling. And for you meat eaters, Soul Vegetarian could have you fooled into thinking you were actually eating meat.  Yes it could...

Soul Vegetarian has figured out a veggie take on one of the most appealing (and typically carnivorous) cuisines - southern food. Because most menu items are healthy...you can go overboard.  If you feel like ordering another of their fantastic greens (proof that you don't need ham hocks to add flavor), or their signature "Grab Cakes" (meatless crab cakes), or just have a sampler plate for $10 bucks...where you can pick and choose a little bit of what you're in the mood for.

Soul Vegetarian - SADLY, CLOSED IN 2008
4067 W. Pico Blvd (near Crenshaw on the north side of the street)
www.therealfoodsoul.com

My Version of San Francisco's Seafood Stew

I get my best ideas when I'm being lazy. I simply didn't want to go to the store today. So I made do with what was in the kitchen. A frozen pack of seafood, tomato sauce, spices and pasta made me proud. Too bad I couldn't share it with anyone, because I ate it all at one sitting.

Mona's Damned-Tasty Cioppino

• 2 tablespoons olive oil
• 1 small onion, chopped fine
• 4 cloves of garlic, minced
• 1 teaspoon dried oregano, crumbled
• 1 squeeze anchovy paste
• 1/2 tablespoon dried red pepper flakes (or to taste)
• 1 red bell pepper, chopped (I prefer red over green, better flavor)
• 8 oz of tomato sauce (Trader Joe's has a great marinara)
• 1 healthy tablespoon of pure maple syrup
  
• 1 pack Trader Joe's frozen seafood pack with shrimp, scallops, calamari (but you can substitute a firm fish if you don't eat shellfish)
• Salt to taste
  

In a heavy steel pan (at least 2 quarts), pour olive oil, saute onion and cook until opaque. Add garlic in oil over moderate heat, stirring for 1 minute. Add oregano, anchovy paste and red pepper flake and and cook for 5 minutes. Add bell pepper, stirring, until softened. Stir in tomato sauce and simmer for at least 20 minutes. You're just making a basic sauce that you can use for ANY dish....

BUT, you're about to add the seafood to make it even tastier! Defrost the frozen seafood and add to the sauce until the seafood feels firm to touch, or when it turns white.

Serve over pasta or rice. Two of you can eat this. Or one very hungry, lazy lady...

Artichoke Experiment Gone VERY Good

Working in restaurants has its benefits. I've learned so much from chefs, cooks, waiters and customers. My friend Katja (executive chef at Ciudad Restaurant) introduced me to sunchokes. They kept appearing in her recipes and she kept raving about their flavor. They're commonly known as Jerusalem artichokes. Here's what I don't get, they're native to North America. And they're really healthy and flavorful.

While poking around Trader Joe's, trying desperately to get out of my usual food choices/rut, I stumbled on a pack of sunchokes. I decided to prepare them in the same manner of a soup, and it came out AMAZING. Now that the weather has turned, enjoy this soup when the temperature outside drops.

16 oz sunchokes, peeled and chopped
4 stalks celery, diced
1/2 onion, diced
2 cloves garlic, minced
2 tablespoons olive oil

3 cups vegetable stock
1 cup of fresh water
salt, pepper

Peel and chop the sunchokes, then chop. Soak in water and add a squeeze of lemon.

Heat olive oil in a stock pot. Over medium heat, sautee onions, garlic, and celery for 5 minutes....make sure you stir it regularly. Add sunchokes and continue for 5 more minutes, still stirring occasionally.

Add the stock and taste for seasoning. Adjust salt and pepper to taste. Bring the stock up to a boil and reduce to a simmer. Add water. Simmer covered for 20 minutes or until Jerusalem artichokes are very soft. Puree in batches. Damned tasty...

Marinated Cucumbers - And They're Delicious

These are easy, healthy, flavorful. Cucumbers can be tricky to prepare - how else can I make them other than in a salad with tomato? This Korean-inspired idea makes for a quick and healthy meal or side dish.

• 3 Persian cucumbers (they're really flavorful, try to use smaller size, but anyone you prefer will work...)
• 2 tablespoons kosher salt
• 2 cloves of garlic (chopped)
• 1 tablespoon pure maple syrup (the sweetness makes it marvelous, and syrup is much healthier than sugar)
  
• 1 teaspoon sesame oil
• 1 tablespoon hemp oil
  
• 1 teaspoon whole grain mustard
  
• 1 tablespoon fresh lemon juice
• cayenne pepper to taste (I like spice, so a tablespoon)

Slice the cucumbers as thinly as possible. Place them in a bowl and mix in salt so that it covers all cucumbers. Leave standing for 30 minutes. After salting, drain water and pat cucumbers dry. In new bowl, combine all ingredients and mix cucumbers and flavors to enjoy this fantastic snack!

It is THE side dish. Serve it to friends as a last minute meal, and they'll be so impressed! Serve this with a simple bowl of rice, grilled fish...or any of your favorites.