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Meatless Monday. And while you’re at it, have a

meatless night or two every week, and try one of

my absolutely delicious vegetarian dishes. Beans,

grains, and tempeh are quite affordable, and I

promise with the right cooking techniques and

flavoring, you’ll love them.

Make friends with leftovers. See my section on

leftovers (page 54). This can save some major cash, it helps decrease waste, and it forces you to use your imagination (or your keypad and Google, whichever the case may be).

SPICES

I recommend replenishing your spices every

6 months. If you get rid of spices you don’t use,

and only stock the ones you do, this will be

easy—you might even run out before then.

• Ground cinnamon

• Ground paprika

• Ground sweet smoked paprika

• Turmeric powder*

• Chili powder

• Garlic powder

• Onion powder

• Ground cumin

• Curry powder

• Ground ginger

• Ground cayenne pepper

• Sea salt

• Black pepper: For adding to a dish that will

be cooked (soups, casseroles, sautés), use

pre-ground. For garnishing an already-

prepared meal, use a pepper grinder.

• Oregano

• Basil

• Tarragon

• Rosemary

• Red pepper flakes

GRAINS (ORGANIC

RECOMMENDED)

• Quinoa: Quinoa is technically a seed, not

a grain. However, it has a similar nutrient

profile and is prepared/eaten similarly to

grains, so I’m designating it to this category.

Quinoa is high in plant protein, and it is

considered a “complete” protein. “Complete”

proteins contain all nine essential amino

acids that our body cannot produce and thus

must obtain from food. There are very few

plant-based “complete” proteins, and quinoa

is one. Quinoa is also loaded with vitamins,

minerals, and fiber, and it is gluten-free,

making it a superstar in the health-food

world. Before cooking quinoa, it is crucial to

rinse the “grains” thoroughly, as they contain

a bitter protective coating called saponin.

• White rice: My husband and I much prefer

the flavor and texture of white rice to

brown. Although brown rice, when properly

prepared, contains more nutrients, we get

so much nutrition from other foods that we

don’t worry about this. However, white rice

can be a problem for those with diabetes or

blood sugar issues. Quinoa, alone or mixed

with brown rice, is a great alternative in those

cases. Also, we always pair white rice with a

fat or a protein, so it doesn’t spike blood sugar

the way it would if eaten alone. Absolutely

feel free to use whatever grain you prefer.

note: When I mention white rice in recipes,

I am referring to long-grain rice, not short-

grain rice. Long-grain rice cooks up fluffy and

separate, whereas short-grain rice tends to

clump and stick.