34 lines
2.3 KiB
Markdown
34 lines
2.3 KiB
Markdown
Keep these stocked so you always have the "glue" to connect your fresh groceries.
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#### 1. The Starches (The "Volume")
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* **White Rice (Jasmine or Basmati):** The most versatile. Works for East Asian, Latin American, and South Asian profiles.
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* **Dry Pasta (Long & Short):** Spaghetti for "Sauté" frameworks; Penne or Fusilli for "One-Pan" builds.
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* **Couscous:** The fastest starch. It only requires boiling water and a lid (no active cooking), making it perfect for Mediterranean builds.
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* **Canned Beans (Black, Chickpea, Cannellini):** These act as both a Starch and a backup Protein.
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* **Instant Mashed Potatoes:** A reliable backup for "Standard American" or "French" profiles when you don't have fresh potatoes.
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#### 2. The Fats (The "Volume/Heat")
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* **Avocado Oil or Ghee:** Your high-smoke-point fats for searing protein and "Steam-Sautéing" veg.
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* **Extra Virgin Olive Oil:** Use this for finishing Mediterranean or French dishes (don't sear with it).
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* **Toasted Sesame Oil:** Essential for the finish on any East Asian profile. Store in a cool, dark place.
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#### 3. The Acids (The "Clarity")
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* **Rice Vinegar:** Mild and slightly sweet; essential for East Asian profiles.
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* **Apple Cider Vinegar:** Robust and fruity; great for "Standard American" hashes or pork.
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* **Balsamic or Red Wine Vinegar:** The backbone of Mediterranean and French cooking.
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* **Soy Sauce:** While salty, it acts as a complex fermented acid/salt hybrid for many builds.
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#### 4. The Aromatics & Seasonings (The "System Polish")
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* **Garlic & Onions:** While technically "fresh," they last weeks in a cool, dark cabinet.
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* **Diamond Crystal or Sea Salt:** Non-negotiable for every single meal.
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* **Red Pepper Flakes:** Adds heat to almost any profile without changing the fundamental flavor.
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* **Dried Oregano & Cumin:** Covers the baseline for Mediterranean, Latin, and American profiles.
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#### 5. The "Safety Net" Proteins
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* **Canned Tuna or Chicken:** For when there is no fresh protein on sale.
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* **Nuts (Walnuts, Peanuts, Almonds):** Adds the "Texture" component and a hit of fat/protein to grain bowls or stir-frys.
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* **Beef or Turkey Jerky:** A high-protein, zero-prep addition to quick stovetop hashes.
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*These are your pantry defaults — the ingredients that make [[Role Substitution Logic|substitution]] easier wherever you are. When planning meals, start with [[Weekly Planning Template]].* |