PERFECT PANTRY STAPLES

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  • EXTRA VIRGIN OLIVE OIL (EVOO)
    • Why it’s good: Extra Virgin Olive oil contains monounsaturated “good fats”
    • Try to find: “Cold pressed” extra virgin olive oil which has not been heated during processing, therefore, retaining more of it’s nutrients.
    • Where to find it in your market: In the oil and vinegar section (all markets)
  • WHOLE WHEAT PASTRY FLOUR
    • Why it’s good: Whole Wheat Pastry flour is high in fiber which makes it a complex carbohydrate and offers more nutrition than an all purpose flour.  Less dense than regular Whole Wheat flour and contains fewer gluten producing proteins than an all purpose flour.  Great substitution for pies, cookies, muffins, pancakes, waffles, coating/breading.
    • Nutritional Comparison:
      • All Purpose Flour = 1/4 C = <1 g fiber
      • Whole Wheat Pastry Flour = 1/4 C = 4 g fiber
    • Where to find it in your market: In the baking aisle (many markets are beginning to carry it, but it can definitely be found at Henry’s and Whole Foods)
    • 9/3/10 Just discovered you can by Bulk whole wheat pastry flour at Henry’s Markets for 69 cents a pound!
  • AGAVE NECTAR
    • Why it’s good: Agave nectar is a natural sweetener with a  lower glycemic index than sugar or honey.  Basically this means that agave will not cause a spike in your blood sugar like the other natural sweeteners.  Agave has been used in different cultures as a sweetener for thousands of years and because it’s 25 % sweeter than sugar,  you don’t need to use as much to achieve the desired results.
    • As with any natural sweetener, moderation is important.
    • For more information, see website: “All About Agave”
    • Where to find it in your market: Many markets seem to differ on their placement of agave nectar though normally it can be found on the baking aisle or near syrup & honey.
  • FLAXSEED MEAL
    • Why it’s good:
      • 1 serving (2 tbsp) flaxseed meal provides 4 grams dietary fiber (about the equivalent of 1 1/2 C cooked oatmeal
    • Where to find it in your market: At most markets can be found in the baking aisle near the flours and at Henry’s it can be found near the bulk items.  Is also carried at Trader Joe’s in the cereal aisle.
  • Bob’s Red Mill Cornmeal
    • Why it’s good:
    • Where to find it in your market: Bob’s Red Mill products can now be found at specialty markets such as Whole Foods and Henry’s as well as a considerable number of supermarket chain stores in the baking aisle near the flours.
  • POPSICLE MOLDS
    • Why they’re good: making popsicles from fresh ingredients.  see Out of the Box Popsicles
    • Where to buy: popsicle molds can be easily be found at many online retailers.  Some places to try:  Amazon.com, cheftools.com.
  • FRUIT PECTIN
    • Varieties: Pectin for jelly & jam making can be found in different varieties.  For low sugar jam recipes, a “no sugar needed” fruit pectin can be used.  Whole Foods carries a brand made without preservatives called, Pomona’s Universal Pectin.  Check labels on all brands to make the best choice for your family.  Pectin can also be homemade.
    • Where to buy: Pectin can usually be found either in the baking section of your local market, or wherever the market displays canning items including jars.
    • Pectin Recipe: For a homemade pectin recipe see the following article at Mother Earth News by Jeannine Ansley:  Make Your Own Pectin
  • ORGANIC RAW CANE SUGAR
    • Why it’s good: Organic raw cane sugar is processed less than granulated white sugar.  In comparing two Alberstson’s brand sugars, we discovered the following:
      • 1 tsp granulated white sugar = 4 grams sugar
      • 1 tsp Organic raw cane sugar = 3 grams sugar
    • By simply switching to the raw cane sugar you can reduce your sugar intake in recipes by 25 percent!  This may not be true for all raw cane sugars.  When comparing the Trader Joe’s Raw Cane sugar I discovered their 1 tsp = 4 grams sugar as well.
    • Where to Find it: raw cane sugar can be found in the baking aisle.  We found it at Albertson’s in their own Wild Harvest Brand.