Editor’s Note: This post, first published January 2021, is here to tackle your last minute meal troubles. Keep these ingredients on hand and you’ll never wonder what’s for dinner again.
This is the weird thing about being a cookbook author and recipe writer. For everyday cooking, I rarely follow a recipe. Yes, my husband Alex and I Professional formula developer but when it comes to it, the majority of our meals are completely take off the cuffs. Honestly, that’s our secret to long-term, healthy, plant-based eating. Make a few recipes each week, then fill in the rest with impromptu cooking!
Of course, cooking this way requires you to be confident in the kitchen. But the more you learn the basic building blocks and meal concepts, the more creative and confident you can become! So to start the year off, here’s the master list of the basic ingredients we keep and a few simple recipes to illustrate each ingredient. Remember: These are just ideas and examples. Customize them to your taste, diet and what you have on hand!
Food ingredients (& recipe ideas!)
Let’s start with the actual pantry, then move on to the fridge. Here are my top picks to stay up to date:
Canned beans
Beans contain a lot of vegetable protein and can be eaten right away with no preparation required! There are so many quick and easy meals you can make with these electrics; Here are some favorites:
Couscous (& other pasta)
Sure, we all know pasta is great to save for quick meals. But a secret that some people don’t know is: couscous! It cooks in just five minutes, making it the perfect dish for a simple dinner. Use standard tercous or pearl couscous, larger and ball-shaped. Try it in:
Farro, quinoa and rice
Whole grains are covered to keep sides easy. Some of our favorites: farroa chewy grain like barley cooked in half the time, and quinoa, a fluff that encapsulates that ubiquitous protein. A new favorite alternative to rice: lentil rice, made with lentils and cooked in half the time. (Here are a few options.) Try them like:
lentils
Lentils are another staple ingredient high in plant-based protein and fiber. They are great as a side dish or for a meal of bowls or banh tet. We love them in a salad or for lunch! Eat them like:
Canned Tuna (really!)
Keeping tuna on hand sounds classic? Because if so, we’re all talking about a 1970s pantry full of canned tuna. Why? It’s packed with protein, is super stable and helps fill meals. Try it in:
Oat
Oatmeal fuels us most of the day and it’s ideal for a healthy whole grain breakfast! It’s also great for light meals. Some of our favorite ways to eat it off the cuff:
Old Bay (secret weapon!)
There’s nothing like Old Bay for impromptu spice! This classic seafood condiment includes paprika, celery seeds and lots of secret herbs that are always a hit. Get it at the grocery store or make your own.
Refrigerator ingredients (& recipe ideas!)
Egg
Skip them for breakfast and save your eggs for dinner! Eggs are full of protein and should be part of a healthy, well-balanced diet. Some of our favorites are:
Cake
Must have them for all those pancakes! And don’t forget quesadillas and quickly burritos and ends. Most of the time, getting a quick quesadilla loads faster than buying takeout or fast food.
Broccoli
The vegetable of choice today is broccoli: It is packed with nutrients and is the perfect addition to all kinds of meals. Try it in a throw together meal:
Green vegetables: kale or spinach
Throw a few handfuls of greens at just about anything for good! Pre-packaged young greens are handy for quick meals. We throw them in soups, stews, mixes, stir-fries, bowl meals and of course: vitamin.
Tofu or tempeh
You don’t have to be vegan to enjoy these delicious proteins. Tofu is part of a healthy, well-balanced diet. Tempeh is a lesser known but one of our favourites, as it has a richer texture and flavor. Try it in:
Smoked Shoyu (secret weapon!)
Finally, here’s a spice secret weapon: smoked soy sauce (aka smoked shoyu)! It is becoming more widely available at grocery stores: check near Japanese products. The rich smoky flavor is incredible for use in recipes other than the cuff as a condiment. Feel free to toss it into any of the recipes above.
And that’s it: a little recap of some of our favorites! Again, the recipes above are meant as guides. Use them to customize your own experience based on the ingredients you have on hand.
Tell us: What do you do according to the “off-the-cuff” formula? What do you like to keep in your pantry and refrigerator? Let us know in the comments below!
Sonja is the author of an award-winning food blog Some people cook and cookbooks Cooking is quite simple. Along with her husband, Alex, are both leading voices on plant-based eating and the author of a recipe series with the Washington Post Food called Voracious: Plant Powered. Featured from the TODAY Show to Bon Appetit, Sonja seeks to inspire adventurous dining to make the world a better place, piece by piece.
