A Well-Stocked Pantry: Part 4

This enchilada sauce recipe can be split with about 1 pint frozen for a later meal.

This enchilada sauce recipe can be split with about 1 pint frozen for a later meal.

By donR  3/26/15

Stocking your pantry with healthy condiments, sauces, dressings and marinades is difficult if you buy them off the local grocer’s shelf. Processed flavorings, whether in packets, cans or bottles, are expensive and often packed with salt, hidden sweeteners and preservatives. But plain pasta, rice and white fish would certainly be boring with no flavorings.

NOT TO WORRY! We found a way for you to add quality, low-fat, natural flavorings to your cupboard and refrigerator in a budget-friendly way. Read about 17 flavorings you can use.

 It’s all about choices:

Home-made teriyaki sauce is delicious with buckwheat noodle and vegetable stir-fry.

Home-made teriyaki sauce is delicious with buckwheat noodle and vegetable stir-fry.

One of our cooking class presenters said that you have a lot of choices  when using a sauce. His choice would be to go to the cupboard, box up all the cans of creamed soups and give them away. “Cream of mushroom, chicken, celery and such are commonly used but have too much salt, sugars and calories.” He then showed us how to make our own teriyaki sauce that proved to be perfect for stir-fried vegetables; lightly flavored so as not to overpower the taste, and thin enough to yield crisp, tender and light-textured vegetables. His choice is to make-it-yourself.

My personal choice is to  use canned sauces sparingly. They are tasty and convenient when we have guests. However, since that class I have been enjoying the challenge of making my own sauces (including condiments, marinades and dressings). My successes and failures have been discussed in many of my postings. I still have much to learn. So………

For the rest of the story  I am turning you over to one of my favorite websites, Greatist.com. They offered healthier options for ketchup, mustard, BBQ sauce and more. I am elated to have discovered such a good resource.

Sophia Breene, a member of TheGreatist.com team of researchers and bloggers, came up with a list of 17 sauces that are healthy, tasty and give us a sampling of flavors from around the globe. The post  17 Healthier Condiments and Sauces to Keep in Your Pantry  lists flavorings you can buy from specialty grocers or links  to recipes for those you can make yourself.

Choose one or several of their suggested flavorings and share the recipe on our forum. I will also include the ingredients and recipes in our master list of suggested foods to keep in your pantry, the theme of Part 5 in this series. 

Visit other parts of the pantry series:

Pantry Series: Pt I Salad Makin’s

Pantry Series: Pt II Soup Stock

Pantry Series: Pt III Veggies & Fruit

Pantry Series: Pt V Final Thoughts