Staples in my kitchen - Seasonings

Tamari. This is an excellent alternative to regular soy sauce. It's lower in sodium and contains no preservatives; regular soy sauce contains wheat with either alcohol or sodium benzoate added as a preservative.

Vegetable Bouillon and Paste. This is a basic ingredient that stock can be created from. Check the ingredients carefully; make sure there are no preservatives or chemicals, like monosodium glutamate (MSG).

Whole Sea Salt. Whole sea salt differs from regular table salt in that it comes from seawater that has been vacuum-dried at low temperatures and, as such, retains all the sea water minerals. Whole natural sea salt is not white, but grayish in color.

Staples in my kitchen - Pasta


Pasta, like rice and beans, is a complex carbohydrate, and is when made from whole forms, provide with dietary fiber, which aids digestion. Whole wheat spaghetti is my favorite but the variety of flavors seems endless, including artichoke, sesame, spinach, herb, and beet.

I don't think I need to convince anyone of pasta's convenience, versatility, and great taste. It should be a staple in every kitchen.

Staples in my kitchen: Rice

A note about rice. If you like to buy in bulk, as I do, make sure the grains are fresh. Take a quick sniff at the scoop. Basmati and jasmine rices have smoky aroma; others have a light sweet scent, if any at all. Store in a cool place away for direct sunlight.

Short-Grain Brown: Sweet and a little sticky.

Long-Grain Brown (my favorite): Mild and neutral tasting. It's great with any main course.

White Basmati: This rice has a smoky flavor and should be rinsed before using because it comes coated with a starchy powder.

Jasmine: This is quite similar to Basmati, but it's more tender and sweeter. It also should be rinsed before using. I tend to use Basmati and Jasmine rices in a pilaf.

Staples in my kitchen - Beans

A note about beans:

Even though there are hundreds of varieties, only about 10 - 15 varieties are commonly used. Besides providing necessary protein, beans contain almost no cholesterol, little fat, and important vitamins and minerals; they are also a good source of carbohydrates. Best of all they are simple to prepare.

I always use dry beans, which should be pre-soaked in water overnight before using; this shortens the cooking time and helps the body digest them. The following are some of my favorite: Adzuki beans, black beans, chickpeas, kidney beans, pinto beans, green/yellow/red lentils, amd spit peas.

Most of these take from 1-2 hours to prepare (lentils and split peas can take 25-45 mins.) If a pressure cooker is used, cooking time could be cut in half.

Staples in my kitchen - Tofu

Firm is good for stir-fries and deep-frying
Medium is easily blended and is good for sauces and desserts
Soft and silken is also easily blended and is good for desserts, dips, and sauces

Tofu is made from soy milk. I like the fact that alone it's practically tasteless, which makes it good a substitute or filler (try a silken version with your favorite recipe for Guacamole). Tofu is like a sponge, it will soak up whatever it's surrounded by and will take its flavor. Before preparing a stir-fry, I like to marinate cubed firm tofu, that has been deep-fried, in a sweet & sour and tamari sauce.

Staples in my kitchen - Oils


Oil is an essential in any diet. I use olive oil most (extra virgin for low-medium heat cooking), but also:


Sunflower oil, safflower oil, and canola oil are the cheaper than olive oil and can be used at any heat level.


Grapeseed oil and peanut oil for popping corn.


Flax oil. I use to flavor a bake potato or rice (like butter). I sometimes use this as a supplement in smoothies, but I never cook with flax oil.

"Veganism, vegetarianism--it all sounds so serious. This isn't about '-isms." It's about what you have for dinner. . . having fun and feeling good. I just call it healthy eating."
Robert Siegel, Chef

Staples in My Kitchen - Condiments

Balsamic Vinegar
Hot sauce
Unsweetened organic ketchup
Stone-ground & Dijon mustards

I use these condiments mostly to make salad dressing.