Bare bones summer pantry

Sticking to my summer dinner party theme of having friends over the day I go to my local farmer's market (Check out Farmer's market dinner party night), I invited my friend Zahava over this week. Yes, it's still a party even if there are only two of you.

I have known Zahava for 18 years so when I say I had a menopause moment and totally forgot that she's been a pescetarian for years, all you pre-menopausal women be very afraid. Needless to say my World Famous Chicken recipe that I had marinating in lemon juice, oil, and fresh herbs for four hours was a complete bomb. I stuck it in the freezer for next week. Lucky for both of us, I have a well-stocked pantry and dinner was eventually served, albeit late but great.

We started off with the salad I had planned, which was romaine lettuce, blueberries, peaches, walnuts, and feta cheese sprinkled with oil and balsamic vinegar.

With the ingredients from my Bare Bones Summer Pantry (see the list below), this is what I served for the main course.

Adult's Only Pasta Sauce
From Ultimate Foods for Ultimate Health, and don't forget the chocolate!
Makes - 3 cups (750 mL)
Serves 4 - ¾ cup (175 mL) servings

Don't be afraid of the anchovies. Those tiny little fishes are a staple in the Mediterranean diet. They melt in the pan making them impossible to pick out. They're loaded with heart healthy omega-3 fatty acids. And the flavour they impart is so unique no one will ever figure it out. The secret ingredient in this terrific pasta sauce is always lurking in my fridge a.k.a. my larder.

• 4 anchovy fillets, drained and diced
• 6 cloves garlic, minced
• one 28 fl. oz. (796 ml) can diced tomatoes
• 24 black Kalamata olives, pitted
• 1 cup (250 ml) dry red wine (plus some for the chef)
• ¼ to ½ tsp. (1 to 2 ml) red pepper flakes

1. Make sure you have all of your ingredients prepped and ready to go.
2. Heat a large frying pan over medium heat; add the anchovies and the garlic, stir quickly, don't let it burn. Sauté 1 minute.
3. Add the tomatoes, olives, red wine, and red pepper flakes, bring to the boil, reduce heat, and simmer for 20 minutes.
4. Serve over cooked pasta.

Each ¾ cup (175 ml) serving without pasta is loaded with omega-3 fatty acids and contains 160 Calories, 4 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 500 mg Sodium, 12 g CHO, 2 g Fiber, 4 g Protein


Summer bare-bones pantry list
If you don't want to be serving peanut butter sandwiches and a can of pasta surprise the next time someone pops over to dinner or you forgot they didn't eat what you were serving, check out what I keep on hand in my pantry and larder during the summer months.

Before you flip out with the length of this list, all I can say is just wait till I write about my winter one.

• Canned Anchovies -- great in a quick pasta dish. Add to the oil when frying for an added flavour profile. Chef-speak for yummy
• Canned or marinated artichoke hearts -- keep them in the fridge. They really add a fabulous flavour to a salad plus are loaded with antioxidants
• Brown Rice -- long & short grain -- serve hot or use leftovers for a cold summer salad
• Canned Beans -- chickpeas, kidney and or black. Keep them in the fridge for a quick addition to a green salad or use in a bean salad
• Canned Diced & Plum Tomatoes -- great for a quick pasta dinner
• Canned Sockeye Salmon -- makes a great dinner sandwich or added to a salad
• Canned Skip Jack Tuna -- add to a green salad to create a main course meal. Check out my previous blog Main course summer salads
• Fresh Garlic -- a staple at my house no matter what the season
• Low sodium soy sauce -- adds the Asian taste to any stir fry, marinade or salad
• Nuts -- a perfect snack or addition to a salad
• Oils - Canola and Extra Virgin Olive -- for heart health these two are the best around
• Shallots -- puts pizzazz into a salad dressing or a sauce
• Vinegar -- Apple Cider, Balsamic, Rice, White wine -- all great for salads or marinades
• Whole wheat pasta -- fastest dinner in town
• Red and white wine -- if dinner is a complete washout; there's always the wine

Refrigerated ingredients

• Fresh in-season, local vegetables
• Fresh, local salad ingredients -- a must
• Cheese -- feta and goat -- can be added to grilled sandwiches, salads or a cheese platter
• Dijon mustard -- a must in marinades, salad dressings or sandwiches
• Eggs - omega-3 -- easy dinner omelette
• Fresh herbs -- grow your own or buy fresh
• Fresh local in-season fruits
• Fresh local in-season berries
• Hot pepper jelly -- adds a quick zip to grilled chicken or fish
• Low-fat mayonnaise
• Lemons and limes -- great in drinks, marinades or salad dressings
• Mango chutney -- great condiment to add to bean dishes, chicken or brown rice dishes
• Milk -- skim
• Olives -- Kalamata -- instead of adding salt try adding olives
• Peanut butter -- natural -- I add to salad dressings and poultry dishes for a Thai flavour
• Pomegranate juice -- great plain or in a martini
• Salsa -- if you're watching your sodium levels, buy the fresh type found in the deli department
• Sun-dried tomatoes packed in olive oil -- great on potatoes, in pasta or a cheese platter
• Wasabi paste -- my second favourite secret ingredient for chicken, fish or salad dressings
• Yogurt -- use as a marinade or for a quick and easy dessert idea sprinkled with fresh berries, cinnamon, and mint
• Watermelon -- if a whole one is too daunting, try buying a segment

Freezer ingredients

• Frozen peas -- thaw and sprinkle on a salad
• Whole grain baguette -- thaw, slice lengthwise, grill bread, add fillings like grilled veggies and cheese or leftover cooked chicken, fresh herbs, and mayo, and you have dinner!

Dried herbs and spices

• Black pepper
• Cinnamon -- ground & sticks
• Paprika
• Red pepper flakes