Each family makes a shopping list according to their tastes and needs, but some basic foods for the home are essential if you want cook quickly and not have to always improvise.

Preserves, dry foods, basic condiments… We tell you how to organize your pantry and your refrigerator with a basic supply for avoid pre-cooked or home-delivered foodmore expensive and less healthy.

If you are interested in knowing more about this topic, perhaps the online course How to organize your pantry from Escuela Cuerpomente will help you.

What basic foods should you have in the pantry?

Make a list of the basic household foods that are part of your diet and make sure you always have a small supply. When you consume them, write them down right away on your shopping list (or home preparation list) so that you never miss them.

• Dry pasta. It is convenient to have varieties for soup, and to boil and accompany with sauce.
• Fresh stuffed pasta. Depending on the filling, they can provide good proteins. They cook very quickly.
• Rice or soy noodles. They are an alternative to pasta. They are cooked in a few minutes and sautéed in the wok with oil and soy sauce, vegetables or egg.
• Couscous. A semolina that cooks in ten minutes and harmonizes with everything.
• Rice and cereal grains. They cook for several days.
• Flour and breadcrumbs. They allow battering, making sauces and thickening stews, creams and fillings.
• Legumes. The most convenient thing is to buy them boiled and packaged, but you can also buy them dried and make them at home. It is not difficult to cook legumes at home and the result is incredible. Of course, make sure they are not too old or they will be harder. If you choose dried legumes for your pantry, make sure you stock them up.
• Canned vegetables. Good quality cans or preserves, vacuum-packed and without additives, allow for garnishes, accompanying pastas and rice, and quick stir-fries.
• Sauerkraut. Packaged fermented cabbage can be used as a garnish or prepared in a salad.

• Vegetable milks. For breakfasts and the preparation of sauces.
• Breakfast cereals. Better sugar-free flakes. Oat flakes are used for croquettes or soup.
• Dried fruits. Large quantities should not be purchased. The best are those that are in their shell. They complement any dish and offer healthy energy.
• Seeds. Sunflower, pumpkin or sesame. A good complement.
• Brewer’s yeast. Tasty supplement that provides extra vitamins and proteins.
• Oils, vinegars and condiments. Salt, sugar, honey, apple cider vinegar, Modena vinegar, olive oil…for seasoning and cooking.
• Spices. A touch of curry or cumin can brighten a dish.
• Drinks. Water is essential. Sugary soft drinks are not recommended. Natural fruit juices, yes.
• Breakfasts. Coffee, cocoa, rice crackers…
• Ketchup. A good preserve allows you to improvise a pasta-based meal.

• Vegetable broths. Choose brands that do not contain additives. For families with children and in a hurry, of course. If not, it is always better to prepare your own base vegetable broth and, if necessary, put it in the freezer to have reserves.
• Cold packaged soups. As long as they do not contain additives and without abuse.
• Bread. If you cannot buy it daily, choose quality artisan bread and freeze it in slices in plastic bags. Or it can be made at home with a bread maker and frozen.
• Tofu and seitan. Fresh, packaged and with a distant expiration date. They allow multiple cooking.
• Algae. A good complement and seasoning.
• Soy sauce. Of good quality, to give flavor.

How to better organize the refrigerator?

As with the pantry, a refrigerator well stocked and organized It is essential. Furthermore, keeping it up to date allows reduce food waste.

in your refrigerator should not be missing plant milks, vegetables, delicate fruits and perhaps packaged sauces and open pickles.

Everything must be covered with plastic wrap or in glass jars. Cooked meals should be placed on a shelf separated from fresh foods.

Don’t forget to freeze!

Sometimes the remains of a meal They stay in the refrigerator for days and end up spoiling. A good policy is freeze them for another occasion.

Improper handling of leftovers and cooked foods is one of the main causes of food poisoning in the home.

Basic and essential vegetables and fruits

The vegetables that should not be missing In the kitchen they are: carrots, zucchini, onions, potatoes, some peppers, lettuce and tomatoes. Also garlic and parsley to season.

Then you can choose between mushrooms, artichokes (microwaved or baked), bagged spinach (blanched or steamed) or asparagus.

The packaged saladswhich come clean and ready to be consumed, allow you to take fresh vegetables without waste and with a variety of leaves. You just have to watch the consumption dates.

The fresh fruit It can be purchased in pieces, depending on consumption. If they are purchased once a week, they must be chosen green and ripe pieces. Only the most delicate ones are kept in the refrigerator.