"The Power Of Simple Newsletter©"

Volume 1 Issue 4

Today:

Always sent only to my opt-in subscribers. You Opted In {!signdate sd}. You can unsubscribe at the bottom of this email, Sincerely, Linda & Ruth

Basic Shelf Cookbook

Designed for:

Young people starting out on their own with a shoestring budget
senior citizens living on a limited budget
people with little food storage space and limited kitchen facilities
families with a tight food budget
people unable to shop for groceries very often
Below is a list of basic items to be kept on hand. Once you have established your basic shelf, you will be able to make many delicious, easy meals and never have the problem "what is in the house for dinner?"

Root vegetables such as potatoes, onions and carrots are Basic Shelf ingredients which keep better in the refrigerator. Margarine should be refrigerated. All other ingredients should be stored in tightly sealed jars or plastic containers in a cool, clean, dry place.

Points To Keep In Mind When Planning Your Basic Shelf

1. You don't have to buy everything at once.
2. Buy only the amounts you know you have space to store.
3. Keep your Basic Shelf well stocked so you don't run out of important ingredients.
4. Don't buy foods you know you won't use.
5. Be open. Try new foods like lentils and kidney beans.
6. Store your Basic Shelf ingredients in tightly sealed containers to keep out insects and other pests.
7. Coffee cans can be used to store cereals, rice and flour. Plastic containers from margarine and ice cream are also good for storing these foods.
8. Food can be stored in other rooms if you don't have enough room in the kitchen. You can keep a box of Basic Shelf ingredients in a closet or under a bed.

Grain Products

Rice, -              white, brown
Pasta, -              elbow macaroni, spaghetti.
                           lasagna, egg noodles
Bread Crumbs

Vegetables & Fruit

Onions, Carrots, Potatoes
Canned Vegetables          - corn, tomatoes,
mushrooms, carrots, peas, etc.
Canned Vegetable Soups - Tomato,
Mushroom, Etc.
Tomato Paste
Canned Fruit                    - Peaches, Pineapple,
Fruit Cocktail, etc.

Meat Alternatives

Canned Beans, Peas and Lentils - kidney, navy
or romano beans, chick peas, and brown lentils etc.
Dried Beans, Peas and Lentils - split peas, navy beans, etc.
Peanut Butter
Canned Tuna

Milk Products

Skim Milk Powder

Fats and Oils

Margarine, Vegetable Oil

Baking Ingredients

Flour        - all purpose, whole wheat
Sugar       - white, brown
Baking Powder
Baking Soda
Cornstarch
Vanilla
Rolled Oats
Raisins

Seasonings

Salt, Pepper
Garlic Powder
Dry Mustard
Chicken Bouillon Cubes (packets)
Beef Bouillon Cubes (packets)
Soy Sauce
Vinegar
Worcestershire Sauce
Ketchup
Herbs-basil, oregano, thyme, etc.
Spices - Paprika, Cayenne, Cinnamon,
               Chili Powder, etc.

Once you have your Basic Shelf established, we will be giving you lots of good, nutritious and easy menu ideas to keep you happy and satisfied with your diet.

Be sure to watch for our next newsletter with lots of tips on getting started with the Basic Shelf cooking and shopping system.

We want to thank the CPHA "Canadian Public Health Association" for permission to use the Basic Shelf. Copyright CPHA. All rights reserved.

Tip of the Day:

Beans belong to the legume family of foods that include beans,
peas, and lentils. You can use legumes instead of meat to save money.
Canned beans will be used in many of our recipes. These
are already cooked and ready to use. You can save a lot of money
if you start with dried beans. Cooked dried beans can be used instead of
canned beans in any recipe.

Famous Chinese Saying:
"Girl who eat vegetable and fish, turn into
pretty good looking dish."

Helping each other for a greener tomorrow, Yours,

Linda and Ruth